Training Log Archive: rcroIn the 31 days ending Jul 31, 2014:
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Tuesday Jul 29, 2014 #
Running (Portishead) 1:14:13 [3] 12.76 km (5:49 / km) +200m 5:24 / km
slept:4.5 shoes: Saucony Powergrid Triumph 10 r
Usual summer route from Windmill west along coast path and across to Weston then back up.
Left to go off ahead on my own at the start, had Michael for company for 2k, looped back, then had to go forward again to call Michael back to the turning.
Very slow up the hills and pleased to take it easy along the bottom by Weston. Put in a better pace through the fields towards the end but glad when I'd finished.
8 miles today and 7 miles yesterday quite a lot when working. Thinking of trying to take it easy on Thursday.
http://www.strava.com/activities/172698303/overvie...
Left to go off ahead on my own at the start, had Michael for company for 2k, looped back, then had to go forward again to call Michael back to the turning.
Very slow up the hills and pleased to take it easy along the bottom by Weston. Put in a better pace through the fields towards the end but glad when I'd finished.
8 miles today and 7 miles yesterday quite a lot when working. Thinking of trying to take it easy on Thursday.
http://www.strava.com/activities/172698303/overvie...
Monday Jul 28, 2014 #
Running (Westbury Harriers) 53:02 [4] 11.3 km (4:42 / km) +160m 4:23 / km
slept:5.0 shoes: Saucony Powergrid Triumph 10 r
Westbury Harriers group 2. No group 1 runners tonight and only 10 in our group and the lady leading us said she wasn't going to go too fast or hard tonight. She then started at sub 4 min/k...
Surprisingly, given the range of abilities, group stuck together well and as per last week I felt pretty slow heading up from Penpole. Given a bit of hill to do at Sea Mills and suited me well to just power up - still relatively much better than on the flat/down.
Was generally feeling bad all the way - felt like I was going to bring up my lunch most of the time - with this in mind good that I was on course to beat my 10k pb had it not been for two regrouping loops and having been stuck at the back of the pack for a narrow climb. Maybe the cooler temperature - only 23C - made the difference.
Took the last k or so through the field easy.
http://www.strava.com/activities/172206507/overvie...
Surprisingly, given the range of abilities, group stuck together well and as per last week I felt pretty slow heading up from Penpole. Given a bit of hill to do at Sea Mills and suited me well to just power up - still relatively much better than on the flat/down.
Was generally feeling bad all the way - felt like I was going to bring up my lunch most of the time - with this in mind good that I was on course to beat my 10k pb had it not been for two regrouping loops and having been stuck at the back of the pack for a narrow climb. Maybe the cooler temperature - only 23C - made the difference.
Took the last k or so through the field easy.
http://www.strava.com/activities/172206507/overvie...
Saturday Jul 26, 2014 #
Running - off road race (Devil's Chimney) 44:31 [5] 9.22 km (4:50 / km) +230m 4:18 / km
slept:6.5 shoes: inov8 Roclite295 (2)
Race up Leckhampton hill. Some confusion as to route before start but was very clearly marked.
Started out bit far down in the order as late to file in so used the fields and road early on to overtake lots of people. Got a shock with my first km split being sub-4 - despite some climb - knew it was too fast.
Kept on going for most of the steep bit of hill, but burned out a bit and found any incline after a struggle. Losing places on the flat and down - not sure how much was down to me being slow, or having got ahead of faster people on the up.
The final descent was brilliant - absolutely flying and didn't lose any places. Final field very tough as was afraid somebody might out sprint me - they didn't.
Incredibly hard run - in the 30C heat and sun (it clouded over half an hour after I finished), would have liked to have been beaten by less ladies but beat Andies Creber and Stott by some margin and suspect it was actually a very good run for me.
Good turnout for NGOC - most finished too.
Great atmosphere too - lots of marshals and others on the hill cheering, and the last mile or so had so many supporters lining the route that it felt like the race was something special.
http://www.strava.com/activities/171280441/overvie...
Started out bit far down in the order as late to file in so used the fields and road early on to overtake lots of people. Got a shock with my first km split being sub-4 - despite some climb - knew it was too fast.
Kept on going for most of the steep bit of hill, but burned out a bit and found any incline after a struggle. Losing places on the flat and down - not sure how much was down to me being slow, or having got ahead of faster people on the up.
The final descent was brilliant - absolutely flying and didn't lose any places. Final field very tough as was afraid somebody might out sprint me - they didn't.
Incredibly hard run - in the 30C heat and sun (it clouded over half an hour after I finished), would have liked to have been beaten by less ladies but beat Andies Creber and Stott by some margin and suspect it was actually a very good run for me.
Good turnout for NGOC - most finished too.
Great atmosphere too - lots of marshals and others on the hill cheering, and the last mile or so had so many supporters lining the route that it felt like the race was something special.
http://www.strava.com/activities/171280441/overvie...
Thursday Jul 24, 2014 #
Event: Street Challenge
Note
Ross courses now onto fourth replanning at third assembly area. Joe and I just don't get the luck when it comes to organising...!
Orienteering - Urban race (Barnwood) 39:37 [4] 8.28 km (4:47 / km) +20m 4:44 / km
slept:4.0 weight:69.9kg shoes: Saucony Powergrid Triumph 10 r
NGOC urban around Barnwood. Not as good as the others just because it's now a bit too familiar.
Managed to keep going despite the heat and was clean, maybe a little loss on 10. Planning ahead well but not so good at keeping track of where I was on the map. Most interesting leg was 15-16 as I think I took the best route, but it wasn't the obvious one.
Local kids seemed to be enjoying themselves - cheering on and joking with me and other runners at control 14.
Apparently was within a minute of Andy Monro so either he had a shocker or I was running much better than I felt.
Talking to the various newer orienteers afterward - good to see that Rich Kenington is enjoying orienteering enough to travel up. Working on making Ben feel part of the club, glad he's keen; he's definitely improving but needs guidance/coaching to pick up the techniques. Have to get him to persuade the rest of the Newent crew to join as they'll be a key part of my Cotswold Way plans for next year...
http://www.strava.com/activities/170443114
Ross sounds like it's now postponed. I've asked for clarification as to if, in practice, that means cancelled.
Managed to keep going despite the heat and was clean, maybe a little loss on 10. Planning ahead well but not so good at keeping track of where I was on the map. Most interesting leg was 15-16 as I think I took the best route, but it wasn't the obvious one.
Local kids seemed to be enjoying themselves - cheering on and joking with me and other runners at control 14.
Apparently was within a minute of Andy Monro so either he had a shocker or I was running much better than I felt.
Talking to the various newer orienteers afterward - good to see that Rich Kenington is enjoying orienteering enough to travel up. Working on making Ben feel part of the club, glad he's keen; he's definitely improving but needs guidance/coaching to pick up the techniques. Have to get him to persuade the rest of the Newent crew to join as they'll be a key part of my Cotswold Way plans for next year...
http://www.strava.com/activities/170443114
Ross sounds like it's now postponed. I've asked for clarification as to if, in practice, that means cancelled.
Tuesday Jul 22, 2014 #
Running - off road (Failand) 1:02:02 [3] 9.66 km (6:25 / km) +150m 5:58 / km
slept:4.0 weight:69.9kg shoes: Saucony Powergrid Triumph 10 r
Slow run from Failand - out to north back via Tyntesfield.
Not running well at all. Struggling with the heat and slow going because of bracken/nettle/bramble/rape seed growth blocking the paths.
Trying to put in a reasonable pace when I was moving.
http://www.strava.com/activities/169501531/overvie...
Not running well at all. Struggling with the heat and slow going because of bracken/nettle/bramble/rape seed growth blocking the paths.
Trying to put in a reasonable pace when I was moving.
http://www.strava.com/activities/169501531/overvie...
Monday Jul 21, 2014 #
Note
Impressed at the simple allocation of start times at the Lakes - looks like I'll be seeing a lot of Ben Maliphant...
Running (Westbury Harriers) 49:35 [4] 10.1 km (4:55 / km) +110m 4:39 / km
slept:4.0 shoes: Saucony Powergrid Triumph 10 r
Westbury Group 2. KW Hill, Penpole and then back up the valley. Group 1 leader pulled out so it meant all the others were pushed up a group - meant it was Alex again so knew it wouldn't be too fast for me.
Started out ok but faded in the heat. Good up the hills - going better than all the rest - but couldn't match their pace on the flat. Not moving well at the turnaround.
Picked up coming back along the valley through Blaise and up towards the front.
Pleased some other people (mostly kids) found it harder than they wanted too.
Kings Weston Hill was definitely on fire on the way back - flames both sides and enough smoke for me to start coughing.
http://www.strava.com/activities/169031573/overvie...
Ankle tried to go before running - fell off a kerb walking from car. Turned enough for the top of my little toe to be grazed but glad I decided to tape today as think the tape took the worst of it. Did some balancing on it and other movements to confirm ankle was ok after initial sharp pain subsided and had no trouble running.
Started out ok but faded in the heat. Good up the hills - going better than all the rest - but couldn't match their pace on the flat. Not moving well at the turnaround.
Picked up coming back along the valley through Blaise and up towards the front.
Pleased some other people (mostly kids) found it harder than they wanted too.
Kings Weston Hill was definitely on fire on the way back - flames both sides and enough smoke for me to start coughing.
http://www.strava.com/activities/169031573/overvie...
Ankle tried to go before running - fell off a kerb walking from car. Turned enough for the top of my little toe to be grazed but glad I decided to tape today as think the tape took the worst of it. Did some balancing on it and other movements to confirm ankle was ok after initial sharp pain subsided and had no trouble running.
Saturday Jul 19, 2014 #
Running - off road race (Waun Fach) 1:06:22 [4] 9.44 km (7:02 / km) +610m 5:19 / km
slept:5.0 shoes: inov8 Roclite295 (2)
Used all my tricks from working at Environment Agency to know which bits of Met Office forecast to believe, and which not to - decided that it was going to rain on Cranham and not on Wales, at least until after 3. Proved mostly correct - but still got very wet running from front door to car before leaving.
OK turnout of orienteers - NGOC greatly outnumbering BOK as you'd expect (we don't wimp out because it might drizzle...), but it wasn't a race to me - just a bit of hills training. Legs really not recovered from Thursday intervals and feeling it when I started going.
Down to a walk for much of the climb but was maintaining the gap to Mark Saunders at about 30s to first check point, and after last steep hill hung on to Andy Creber to top of Waun Fach.
Having to be careful with ankle coming off Waun Fach and on the long descent as found I was slipping off things a lot (shoes are now 2 years old and falling apart a bit), and on the first bit of descent but was ok for a lot of it. Could feel muscles burning on the steep descents.
Ran half of the finish hill and walked the steep bit at the end.
Nice course. Conditions almost perfect - overcast, no wind, ground quite firm, not too much wind and, if anything, slightly too warm - just I didn't have the legs today. Enjoyed it all the same.
http://www.strava.com/activities/168041892
Impressed that Strava thinks total climb only 1m off what the course details said.
OK turnout of orienteers - NGOC greatly outnumbering BOK as you'd expect (we don't wimp out because it might drizzle...), but it wasn't a race to me - just a bit of hills training. Legs really not recovered from Thursday intervals and feeling it when I started going.
Down to a walk for much of the climb but was maintaining the gap to Mark Saunders at about 30s to first check point, and after last steep hill hung on to Andy Creber to top of Waun Fach.
Having to be careful with ankle coming off Waun Fach and on the long descent as found I was slipping off things a lot (shoes are now 2 years old and falling apart a bit), and on the first bit of descent but was ok for a lot of it. Could feel muscles burning on the steep descents.
Ran half of the finish hill and walked the steep bit at the end.
Nice course. Conditions almost perfect - overcast, no wind, ground quite firm, not too much wind and, if anything, slightly too warm - just I didn't have the legs today. Enjoyed it all the same.
http://www.strava.com/activities/168041892
Impressed that Strava thinks total climb only 1m off what the course details said.
Thursday Jul 17, 2014 #
Running intervals (Westbury Harriers) 44:11 [3] 6.7 km (6:36 / km)
slept:4.0 shoes: Saucony Powergrid Triumph 10 r
Easy efforts session because of Mob Match tomorrow. 12x 1 min with 30s recovery.
Couldn't do the heat and slowed massively from 3:30/k for the first few to about 3:55/k for the last. 30s recovery not enough for me.
Still did well to get out on an evening that was far too hot to want to do any exercise.
Couldn't do the heat and slowed massively from 3:30/k for the first few to about 3:55/k for the last. 30s recovery not enough for me.
Still did well to get out on an evening that was far too hot to want to do any exercise.
Wednesday Jul 16, 2014 #
Orienteering - Urban race (Chepstow) 44:53 [3] 8.28 km (5:25 / km) +130m 5:02 / km
slept:5.0 shoes: Saucony Powergrid Triumph 10 r
"BOK" urban at Chepstow. 6km long course.
Never really trying too hard today. Taking it easy/steady as finish hill yesterday knackered me again. Spotted on route to 1 varying thicknesses of uncrossable fences on map so knew to be careful. Took a long time to get to control...
Happy with routes to 2 and 3. Went around on 5-6 as saw the bit of impassible vegetation behind earth bank on map - didn't look like I wanted to try my luck through it anyway. North route 6-7 was quite nice. Path 10-11 and struggled with loose stony descent out of control. Suppose it had to be hard to get up to/down from otherwise it would have been a pretty stupid place to put a castle... Took corner too fast for 12 and fell off the path - had to camber on the grass and try not to tread on any brownies.
Dog leg to 14 much shorter than expected - found out later scale was 4,000! Went right round on 18 because noticed symbols issue and taking advantage would have meant I was intentionally cheating. With Phil M and Joe for bits from here on.
Good route into 20, but veg isn't quite right on map. Nearly overshot 21 as busy refolding map. Chatting up the hill shows how seriously we all were taking it.
South route to 23 seemed best and caught Phil again. Took the west side 26-27 but there was nothing in it.
Very good course today - hard to choose between this and Stoke Gifford which which I enjoyed most across the series. Rodway Hill probably taking the third slot - despite it being my better result. Almost feels bad for picking favourites - just the standard of the races this year (with one notable exception) has been very high.
Shame about the map issues but they were taken in good spirit by organiser and (most) competitors. Lessons to be learned to make next time even better! I think it's pretty amazing to have a map at all given that the geo-referencing had broken and it was restarted almost from scratch only 6 weeks ago, between exam marking stress. I can't complain because (a) I made the same mistake in reducing symbol sizes on an early edition of one of my maps and (b) Ross race is now only just over a month away...
http://www.strava.com/activities/166829433
Never really trying too hard today. Taking it easy/steady as finish hill yesterday knackered me again. Spotted on route to 1 varying thicknesses of uncrossable fences on map so knew to be careful. Took a long time to get to control...
Happy with routes to 2 and 3. Went around on 5-6 as saw the bit of impassible vegetation behind earth bank on map - didn't look like I wanted to try my luck through it anyway. North route 6-7 was quite nice. Path 10-11 and struggled with loose stony descent out of control. Suppose it had to be hard to get up to/down from otherwise it would have been a pretty stupid place to put a castle... Took corner too fast for 12 and fell off the path - had to camber on the grass and try not to tread on any brownies.
Dog leg to 14 much shorter than expected - found out later scale was 4,000! Went right round on 18 because noticed symbols issue and taking advantage would have meant I was intentionally cheating. With Phil M and Joe for bits from here on.
Good route into 20, but veg isn't quite right on map. Nearly overshot 21 as busy refolding map. Chatting up the hill shows how seriously we all were taking it.
South route to 23 seemed best and caught Phil again. Took the west side 26-27 but there was nothing in it.
Very good course today - hard to choose between this and Stoke Gifford which which I enjoyed most across the series. Rodway Hill probably taking the third slot - despite it being my better result. Almost feels bad for picking favourites - just the standard of the races this year (with one notable exception) has been very high.
Shame about the map issues but they were taken in good spirit by organiser and (most) competitors. Lessons to be learned to make next time even better! I think it's pretty amazing to have a map at all given that the geo-referencing had broken and it was restarted almost from scratch only 6 weeks ago, between exam marking stress. I can't complain because (a) I made the same mistake in reducing symbol sizes on an early edition of one of my maps and (b) Ross race is now only just over a month away...
http://www.strava.com/activities/166829433
Tuesday Jul 15, 2014 #
Running - off road (Cleeve) 1:04:42 [3] 11.08 km (5:50 / km) +245m 5:15 / km
slept:5.0 shoes: inov8 Roclite295 (2)
Usual route anti-clockwise, finishing down Goblin Combe.
Going steady at the front, but not quick - could still feel the weekend quite a lot on reasonably steep uphill/downhill. On the plus side, anything flatter felt easy - either up or down and I was able to keep a fairly good pace without really having to try to hard.
Finished off with an extra climb with Charles whilst he gave me some words of encouragement and guidance on improving running and translating into orienteering.
http://www.strava.com/activities/166421192
Going steady at the front, but not quick - could still feel the weekend quite a lot on reasonably steep uphill/downhill. On the plus side, anything flatter felt easy - either up or down and I was able to keep a fairly good pace without really having to try to hard.
Finished off with an extra climb with Charles whilst he gave me some words of encouragement and guidance on improving running and translating into orienteering.
http://www.strava.com/activities/166421192
Sunday Jul 13, 2014 #
Running - off road race (Fan y Big) 1:37:13 [5] 16.65 km (5:50 / km) +680m 4:51 / km
slept:4.5 weight:69.9kg shoes: inov8 Roclite295 (2)
Decided to go in the end since nothing else to do - good turn out from other orienteers too. Knew I couldn't take this at race pace after yesterday but didn't stop me trying pretty hard for a lot of it.
Fairly steady pace on the gentle up through fields, but straight to a walk on the little bit of steep road. Jogged the stony bit under trees but this fell back into a walk pretty quickly on the fell.
Walked a sizeable chunk of the main hill but maintaining position against most, and keeping a steady pace when it was flatter.
Pace picked up after the summit but really wasn't going well up the next few hills, and the wind was blowing against me.
Andy Stott and Dave Austin passed just before the first long descent but as it was all grassy and not technical I kept up with them - couple of 4 min ks. Then it got a little more rocky and I slowed down.
The final descents were really steep - not technical though - and could feel the back of my legs burning with pain going down them. Road to the finish was very very very long and was willing it to be finished - overtook Dave Austin with 200m to go but the way I was feeling by then I wasn't even sure I could keep going to the finish. Seems I was doing sub 4 min ks at the end so probably explains it.
Good fun, shame I was too pre-occupied to take in the views. A much better run than I had yesterday - faster mins/k before allowing for climb! Also a much better time than I would have hoped to do if fresh. Pleased to be able to run 14k and 16k in a weekend.
http://www.strava.com/activities/165381407/overvie...
Fairly steady pace on the gentle up through fields, but straight to a walk on the little bit of steep road. Jogged the stony bit under trees but this fell back into a walk pretty quickly on the fell.
Walked a sizeable chunk of the main hill but maintaining position against most, and keeping a steady pace when it was flatter.
Pace picked up after the summit but really wasn't going well up the next few hills, and the wind was blowing against me.
Andy Stott and Dave Austin passed just before the first long descent but as it was all grassy and not technical I kept up with them - couple of 4 min ks. Then it got a little more rocky and I slowed down.
The final descents were really steep - not technical though - and could feel the back of my legs burning with pain going down them. Road to the finish was very very very long and was willing it to be finished - overtook Dave Austin with 200m to go but the way I was feeling by then I wasn't even sure I could keep going to the finish. Seems I was doing sub 4 min ks at the end so probably explains it.
Good fun, shame I was too pre-occupied to take in the views. A much better run than I had yesterday - faster mins/k before allowing for climb! Also a much better time than I would have hoped to do if fresh. Pleased to be able to run 14k and 16k in a weekend.
http://www.strava.com/activities/165381407/overvie...
Saturday Jul 12, 2014 #
Orienteering - Urban race (Swindon Urban) 1:24:07 [3] 14.35 km (5:52 / km) +70m 5:43 / km
slept:4.0 weight:69.5kg shoes: Saucony Powergrid Triumph 10 r
Swindon Urban. 9.9km Men Open.
This was a good area last time so knew the course would be good. Just hoped that the Swindon micro-climate wouldn't have been quite so warm this year.
Suffering with the heat started on the way to control 6 (took the wrong route here too), and began ever increasing amounts of walking from 7 onwards - when I was running it wasn't quick either. Really wanted to quit as I was dying but not even 1/4 of the way through the course.
Still made good route choices, I think, to keep the distance down, but looking at map afterwards there were much better exits from 27 towards the subway.
Some cloud cover after 34 helped me to improve the running/walking balance a bit for the later part.
Didn't feel that having to do a complete lap of the school added anything - going 39-38-37 would have been better.
Ran 400m to the run in and collapsed pretty quickly after.
Good course but would have liked it to have had 3k less running distance. Did well to force myself around to the finish.
Lovely weather and venue for socialising after.
Very unsure about trying the fell race tomorrow.
http://www.strava.com/activities/164933649
Note - pace is pretty bad, but still 1 min/k better than last year...
This was a good area last time so knew the course would be good. Just hoped that the Swindon micro-climate wouldn't have been quite so warm this year.
Suffering with the heat started on the way to control 6 (took the wrong route here too), and began ever increasing amounts of walking from 7 onwards - when I was running it wasn't quick either. Really wanted to quit as I was dying but not even 1/4 of the way through the course.
Still made good route choices, I think, to keep the distance down, but looking at map afterwards there were much better exits from 27 towards the subway.
Some cloud cover after 34 helped me to improve the running/walking balance a bit for the later part.
Didn't feel that having to do a complete lap of the school added anything - going 39-38-37 would have been better.
Ran 400m to the run in and collapsed pretty quickly after.
Good course but would have liked it to have had 3k less running distance. Did well to force myself around to the finish.
Lovely weather and venue for socialising after.
Very unsure about trying the fell race tomorrow.
http://www.strava.com/activities/164933649
Note - pace is pretty bad, but still 1 min/k better than last year...
Thursday Jul 10, 2014 #
Event: (Cancelled) Street Challenge
Orienteering - Urban race (Abbeymead) 37:22 [3] 7.66 km (4:53 / km) +30m 4:47 / km
slept:2.0 shoes: Saucony Powergrid Triumph 10 r
6km NGOC street race back at Abbeydale.
Overdosing on pills obviously works as feeling bit better today. Running better than I expected to as well.
Was a bit concerned about areas being used twice so close together but, although I was aware of the various blocks it wasn't often that it felt familiar. Some good planning.
Was starting to think I was getting bored of urban - felt the same towards the end of last year's series. Maybe today was an antidote - several long legs, nothing too technical but plenty of route choices. Made for a nice smooth run.
Managed to be only 3 or so minutes down on Andy Monro and had a similar distance between me and deceptively good runners Simon and Anders. Pleased to see Ben had a good run too, will be interested to look through his splits - with coaching and support he could do very well.
http://www.strava.com/activities/164215302
Overdosing on pills obviously works as feeling bit better today. Running better than I expected to as well.
Was a bit concerned about areas being used twice so close together but, although I was aware of the various blocks it wasn't often that it felt familiar. Some good planning.
Was starting to think I was getting bored of urban - felt the same towards the end of last year's series. Maybe today was an antidote - several long legs, nothing too technical but plenty of route choices. Made for a nice smooth run.
Managed to be only 3 or so minutes down on Andy Monro and had a similar distance between me and deceptively good runners Simon and Anders. Pleased to see Ben had a good run too, will be interested to look through his splits - with coaching and support he could do very well.
http://www.strava.com/activities/164215302
Wednesday Jul 9, 2014 #
Orienteering - Urban race (Long Ashton) 41:46 [3] 7.5 km (5:34 / km) +110m 5:11 / km
slept:3.0 (sick) shoes: Saucony Powergrid Triumph 10 r
Long Ashton urban. 5.9km long.
Really not been well at all today only stayed in work because I was running tonight regardless. Overdosed on various pills to keep me going.
Didn't get in to this at all. Didn't really bother trying until the hill into 21 either.
Not really sure what to make of the course - some good short legs but found the long legs rather dull and the big up-down-up-down finish a little weird.
Only real mistake was leaving 11 for 13, and maybe not cutting the corner on 19 by going through the gate...
Low turnout due to traffic a little disappointing but means less people to beat me. Might put more effort in to tomorrow - but neither of these urbans really matter.
http://www.strava.com/activities/163810636
Really not been well at all today only stayed in work because I was running tonight regardless. Overdosed on various pills to keep me going.
Didn't get in to this at all. Didn't really bother trying until the hill into 21 either.
Not really sure what to make of the course - some good short legs but found the long legs rather dull and the big up-down-up-down finish a little weird.
Only real mistake was leaving 11 for 13, and maybe not cutting the corner on 19 by going through the gate...
Low turnout due to traffic a little disappointing but means less people to beat me. Might put more effort in to tomorrow - but neither of these urbans really matter.
http://www.strava.com/activities/163810636
Note
Something obviously wrong with BOF fixtures list - all appears ok, but if you click "Full Details" for any race it says "(Cancelled)" on the front of the title - hence why attackpoint is showing as such. Good news is that BOF haven't cancelled activities! - have emailed them to check this.
Tuesday Jul 8, 2014 #
Running - off road (Keynsham) 1:08:29 [3] 10.89 km (6:17 / km) +80m 6:04 / km
slept:5.0 shoes: inov8 Roclite295 (2)
West along river to Hanham, back along the top.
Pollen has really got to me now - getting worse over the weekend and noticeably at Blaise yesterday. Body took a good few k to get going after yesterday but was moving well towards the end. Seems me and Michael were setting the pace for Charles on his return to Tuesday training.
Nice evening - not too stuffy. Ran from the pub back to car just as the rain started.
http://www.strava.com/activities/163417684
Pollen has really got to me now - getting worse over the weekend and noticeably at Blaise yesterday. Body took a good few k to get going after yesterday but was moving well towards the end. Seems me and Michael were setting the pace for Charles on his return to Tuesday training.
Nice evening - not too stuffy. Ran from the pub back to car just as the rain started.
http://www.strava.com/activities/163417684
Monday Jul 7, 2014 #
Running - off road race (Blaise Blazer) 27:51 [5] 5.8 km (4:48 / km) +200m 4:06 / km
slept:1.0 weight:70.9kg shoes: inov8 Roclite295 (2)
Feeling really crap today - managed very little sleep, bad throat from pollen and generally not feeling very well. Still had to come tonight as need the training.
Started out at my standard 4-4.5 min/k pace but was getting left behind so had to go faster than I really wanted. Fairly good up the zig zag but apparently not PB. Descended into field well for me but was getting left behind again in it.
Used skill and judgement on the very technical downhill zig-zag to mill and it paid dividends since it meant I completed my race. Not good in the valley, but slightly better up Dynamite Hill than last time.
Last field felt slow and had nothing to give up the final hill and walked the steps - still only 5s behind my best time.
Managed a worrying slide off a lump of tarmac just after the first steps on the final climb - always worried about falling down the side into the gorge.
Beaten by Ifor by a few seconds but reckon it to be a PB by 33s - whilst feeling pretty crap and in conditions that we not near as good as my Aug 2012 previous best - KW Hill being fairly muddy. Quite happy with the result and something to try and improve on next Blazer I do in 2015...
http://www.strava.com/activities/163002090/overvie...
Started out at my standard 4-4.5 min/k pace but was getting left behind so had to go faster than I really wanted. Fairly good up the zig zag but apparently not PB. Descended into field well for me but was getting left behind again in it.
Used skill and judgement on the very technical downhill zig-zag to mill and it paid dividends since it meant I completed my race. Not good in the valley, but slightly better up Dynamite Hill than last time.
Last field felt slow and had nothing to give up the final hill and walked the steps - still only 5s behind my best time.
Managed a worrying slide off a lump of tarmac just after the first steps on the final climb - always worried about falling down the side into the gorge.
Beaten by Ifor by a few seconds but reckon it to be a PB by 33s - whilst feeling pretty crap and in conditions that we not near as good as my Aug 2012 previous best - KW Hill being fairly muddy. Quite happy with the result and something to try and improve on next Blazer I do in 2015...
http://www.strava.com/activities/163002090/overvie...
Saturday Jul 5, 2014 #
Running 49:33 [3] 10.12 km (4:54 / km) +50m 4:47 / km
slept:5.0 shoes: Saucony Powergrid Triumph 10 r
Long slow run around Little Stoke/Stoke Gifford.
Did well to get out at all as not feeling great today. Still, can be pleased I was keeping a fairly steady pace for little effort. Took about 40s to cross Gypsy Patch Lane so actual running wasn't quite as slow as it looks.
Stopped due to the heat, and lack of salt/water/pain killers before running so was getting a bit light-headed as I got to the ring road.
Walked the rest of planned route through Cheswick to see if my short cut from the rugby club has been blocked off - it has.
Anybody know where this promised rain has gone?
http://www.strava.com/activities/161941436/overvie...
Did well to get out at all as not feeling great today. Still, can be pleased I was keeping a fairly steady pace for little effort. Took about 40s to cross Gypsy Patch Lane so actual running wasn't quite as slow as it looks.
Stopped due to the heat, and lack of salt/water/pain killers before running so was getting a bit light-headed as I got to the ring road.
Walked the rest of planned route through Cheswick to see if my short cut from the rugby club has been blocked off - it has.
Anybody know where this promised rain has gone?
http://www.strava.com/activities/161941436/overvie...
Thursday Jul 3, 2014 #
Running - off road race (Tintern Trot) 48:30 [4] 9.45 km (5:08 / km) +260m 4:31 / km
slept:4.5 shoes: inov8 Roclite295 (2)
Tintern Trot - treating it more as a training run than a race.
Started fairly slowly along the flat as didn't want to die on the hill. Turns out I was dying on the flat given the heat so plodded along at a fairly sedate 4:40/k keeping a Westbury lady about 20 yards ahead.
Eventually came off the railway path and soon got a load of people on the climb. Not climbing well, but others were worse - managed to catch and pass Neil Grant just before the hairpin, but Dave Austin was closing in fast.
Walked the ridiculously steep hill right to the top and restarted the plod on the top path, losing a lot of time on the descents (ankle twinged a bit near the start). Dave passed pretty quickly and Neil and Andy Stott at/just after the stile and ran away into the field to be a good 200 yards ahead.
After the steep descent steadily picked up speed and held it for the last incline making up almost all of the places I lost. Slow for final descent but managed to keep Andy behind me before sprinting the last 400 yards into finish.
Happy with my time but had wanted to be a bit further up the results. Well and truly beaten by Dave today, bit disappointed to be behind Neil.
http://www.strava.com/activities/161372953
Started fairly slowly along the flat as didn't want to die on the hill. Turns out I was dying on the flat given the heat so plodded along at a fairly sedate 4:40/k keeping a Westbury lady about 20 yards ahead.
Eventually came off the railway path and soon got a load of people on the climb. Not climbing well, but others were worse - managed to catch and pass Neil Grant just before the hairpin, but Dave Austin was closing in fast.
Walked the ridiculously steep hill right to the top and restarted the plod on the top path, losing a lot of time on the descents (ankle twinged a bit near the start). Dave passed pretty quickly and Neil and Andy Stott at/just after the stile and ran away into the field to be a good 200 yards ahead.
After the steep descent steadily picked up speed and held it for the last incline making up almost all of the places I lost. Slow for final descent but managed to keep Andy behind me before sprinting the last 400 yards into finish.
Happy with my time but had wanted to be a bit further up the results. Well and truly beaten by Dave today, bit disappointed to be behind Neil.
http://www.strava.com/activities/161372953
Wednesday Jul 2, 2014 #
Orienteering - Urban race (Portishead) 41:51 [3] 7.4 km (5:39 / km) +60m 5:26 / km
slept:4.5 shoes: inov8 Roclite295 (2)
5.6k long course around Portishead.
Fairly happy with route choices out there - upper path 1-2 was nicer to run on, but slower than lower. Wrong side on 6, but at least did go round and not cheat.
Caught out on 20 - ink had rubbed off map at fairly critical place but only cost me 30s or so.
Saw the first path down from 27 but too steep and overgrown for my liking so went further along. Slipping on tree roots so very cautious with ankle. Don't think it was too much worse than direct.
Nice course. Would have liked to be feeling Saturday less so that I could have gone faster. Feeling very hot and sticky - could do with some more rain.
http://www.strava.com/activities/160937950
Fairly happy with route choices out there - upper path 1-2 was nicer to run on, but slower than lower. Wrong side on 6, but at least did go round and not cheat.
Caught out on 20 - ink had rubbed off map at fairly critical place but only cost me 30s or so.
Saw the first path down from 27 but too steep and overgrown for my liking so went further along. Slipping on tree roots so very cautious with ankle. Don't think it was too much worse than direct.
Nice course. Would have liked to be feeling Saturday less so that I could have gone faster. Feeling very hot and sticky - could do with some more rain.
http://www.strava.com/activities/160937950
Tuesday Jul 1, 2014 #
Running 35:24 [3] 7.11 km (4:59 / km) +60m 4:47 / km
slept:5.0 shoes: Saucony Powergrid Triumph 10 r
Slow run to get my legs going again after Saturday. Moving reasonably well but not feeling great.
Started out going around top bit of Filton and finished with 3 laps of Elm Park.
Quite boring, and very humid - definitely should have worn a headband.
http://www.strava.com/activities/160431423/overvie...
Started out going around top bit of Filton and finished with 3 laps of Elm Park.
Quite boring, and very humid - definitely should have worn a headband.
http://www.strava.com/activities/160431423/overvie...