Training Log Archive: rcroIn the 31 days ending Jan 31, 2015:
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Saturday Jan 31, 2015 #
8 AM
Running - off road warm up/down 6:00 [3] 1.0 km (6:00 / km)
slept:4.0 shoes: inov8 Mudclaw300 Yellow1
Slow jog around triangle to test if able to run, felt like hard work.
9 AM
Running - off road race (FoD Parkrun) 21:38 [4] 5.0 km (4:20 / km) +20m 4:15 / km
shoes: inov8 Mudclaw300 Yellow1
Taking it quite gently but seems nobody was going fast today. Mud was quite bad for the first lap and for much of second - at least a minute slower than when I ran it in August.
Felt fit enough to have gone faster, but saving the legs as really not been great.
To my surprise overtook 3 people in the last mile, didn't get passed at any point and still well clear of 22 minutes having been thinking that it was so muddy that I would struggle to beat 21 when good.
https://www.strava.com/activities/248645564/overvi...
Promising - that I could run without trouble. Will have another rest day tomorrow and see how I do on Monday.
Felt fit enough to have gone faster, but saving the legs as really not been great.
To my surprise overtook 3 people in the last mile, didn't get passed at any point and still well clear of 22 minutes having been thinking that it was so muddy that I would struggle to beat 21 when good.
https://www.strava.com/activities/248645564/overvi...
Promising - that I could run without trouble. Will have another rest day tomorrow and see how I do on Monday.
10 AM
Walking 5:30:00 [1] 17.0 km (19:25 / km) +350m 17:36 / km
With friends in the Forest. From stoneworks > Bixslade Valley > Darkhill > Parkend > Moseley Green > Mallards Pike > New Fancy. Lots of stopping to look at landslides, mines and tunnels. Cold.
Looks like Forestry have had a good go at the woods just north east of Parkend School - only a handful of trees left and lots of brashings.
Looks like Forestry have had a good go at the woods just north east of Parkend School - only a handful of trees left and lots of brashings.
Thursday Jan 29, 2015 #
Note
(rest day)
Home from work late so no running - will be a very easy week and probably good to rest. Given condition of roads in Filton maybe wise not to run tonight.
Monday Jan 26, 2015 #
Running (Westbury Harriers) 50:02 [3] 10.63 km (4:42 / km) +80m 4:32 / km
slept:5.0 weight:73.1kg shoes: Saucony Powergrid Triumph 11 y
Westbury Group 2.
Canford Lane, Parrys Lane, Downs, Henleaze then funny loop back.
Group going slower than usual which was ok but meant less looping and rest. Probably still wanted to go a bit easier still.
Legs fine for first 8.5k but noticeably struggling after turning back towards Henleaze. Was then right at the back as everyone went off quick going back down. It probably feels better for having been stretched than had I done nothing.
Still got a fairly quiet week so a good chance for things to settle down and recover.
https://www.strava.com/activities/246566136/overvi...
Canford Lane, Parrys Lane, Downs, Henleaze then funny loop back.
Group going slower than usual which was ok but meant less looping and rest. Probably still wanted to go a bit easier still.
Legs fine for first 8.5k but noticeably struggling after turning back towards Henleaze. Was then right at the back as everyone went off quick going back down. It probably feels better for having been stretched than had I done nothing.
Still got a fairly quiet week so a good chance for things to settle down and recover.
https://www.strava.com/activities/246566136/overvi...
Sunday Jan 25, 2015 #
Orienteering (Tyntesfield) 46:11 [3] 6.83 km (6:46 / km) +135m 6:09 / km
slept:7.0 shoes: VJ Integrator High (2)
6.1km long orange at Tyntesfield. Had expected something a bit longer but pleased it was so flat.
Course could have been planned better - from the start we just went straight through the woods to controls in the field. Plenty of good short legs would have been good given that 3 of the 16 controls were "wasted" on controls on the path taking you to west side of map.
8-9 took the road and hoped to take mapped track down into control. Said track is actually somebody's garden so had to go round. Lost a bit of time on 10 by going in too early, and again a bit of time too early on 11 and fighting through jungle.
Unexciting finish.
Woods probably both less interesting and less runnable than Knockalls Still nice to get out again, take it very easy, able to feel tiredness from yesterday but nothing worse.
Six mins down on Kit, probably 10+ on Clive.
https://www.strava.com/activities/245839516/overvi...
Course could have been planned better - from the start we just went straight through the woods to controls in the field. Plenty of good short legs would have been good given that 3 of the 16 controls were "wasted" on controls on the path taking you to west side of map.
8-9 took the road and hoped to take mapped track down into control. Said track is actually somebody's garden so had to go round. Lost a bit of time on 10 by going in too early, and again a bit of time too early on 11 and fighting through jungle.
Unexciting finish.
Woods probably both less interesting and less runnable than Knockalls Still nice to get out again, take it very easy, able to feel tiredness from yesterday but nothing worse.
Six mins down on Kit, probably 10+ on Clive.
https://www.strava.com/activities/245839516/overvi...
Note
These WNL scores are getting ridiculous now
Saturday Jan 24, 2015 #
Event: Western Night League
1 PM
Running 20:00 [3] 2.5 km (8:00 / km) +100m 6:40 / km
slept:4.0 shoes: inov8 Mudclaw300 Yellow1
Warm up - to start and then up to finish and back down.
2 PM
Running - off road race (Craig yr Allt) 38:15 [5] 6.11 km (6:16 / km) +300m 5:02 / km
shoes: inov8 Mudclaw300 Yellow1
As per every fell race this year started out with a couple of hours in work.
Calves still not great and got worse - for the last big climb was crying with pain going up, yet absolutely fine on flat and down.
Other than that problem was going ok and when not stuck in a rut and with plenty of space around me was even descending reasonably well - until I missed a turn near the bottom as I didn't see the sign in time...
Fair pace along Taff Trail as wanted to keep Niki behind for as long as possible but there was no use at all trying to save any energy for the ascent. Some achievement to battle through it all and do so slightly faster than Keith.
Quite enjoyable in a brambly sort of way and plenty of positives to take away. Just need to find a good way for stretching hamstrings to get over hills-pain. Not sure if I am actually doing the hills much slower than I would without the trouble.
https://www.strava.com/activities/245551310/overvi...
Calves still not great and got worse - for the last big climb was crying with pain going up, yet absolutely fine on flat and down.
Other than that problem was going ok and when not stuck in a rut and with plenty of space around me was even descending reasonably well - until I missed a turn near the bottom as I didn't see the sign in time...
Fair pace along Taff Trail as wanted to keep Niki behind for as long as possible but there was no use at all trying to save any energy for the ascent. Some achievement to battle through it all and do so slightly faster than Keith.
Quite enjoyable in a brambly sort of way and plenty of positives to take away. Just need to find a good way for stretching hamstrings to get over hills-pain. Not sure if I am actually doing the hills much slower than I would without the trouble.
https://www.strava.com/activities/245551310/overvi...
5 PM
Orienteering - Night race (WNL Knockalls) 59:07 [3] 6.0 km (9:51 / km) +250m 8:09 / km
shoes: VJ Integrator High (2)
Definitely feeling pretty bad after earlier race and tiredness meant I was scuffing feet on everything - couldn't lift them much, and it seems that my sense of balance had completely disappeared.
Written this run off and even if the result is good, maintain this wasn't a good performance.
S-7-11-21-17-18-23-12-29-5-15-13-26-4-24-28-3-19-10-27-8-9-1-F. Think it's 415 points.
Easy to 7, carried on for 11 and turned at right point but getting off track much much steeper than I expected and lack of balance meant getting down was so, then hit deep brashings and even more slow into control. Leaving for 11 went direct and wasn't good - brambles too. Don't know where I came out but stuck on main path and went into control from above. Big, big mistake as back was about 20ft high and started out okish before getting to be vertical and I was stuck half way down - had to jump down and didn't like it. Should have gone round the path.
Heading to 17, missed the turn for the bridge and had to go back. Hill was a struggle. Through brambles into 18 but the hill up to 23 had calves screaming again. Getting quite fed up by then as more brashings, but after 23 it did pick up a bit.
Despite the thinning, most of the main bit of runnable Knockalls is still good and found most controls with no problem. The block in the bottom left has matured into white so was quite pleasant. Felt there was a chance I could be early so went back up for 9; got it ok, but leaving for path had to climb over fallen trees and thought was then late.
Hill into finish. Ran the flat bit but went for a slow walk as it steepened and prepared to take the penalty if late - 53s early. No trouble with calves after getting to 23 but definitely feeling the two runs now.
https://www.strava.com/activities/245547617
For some reason strava was adamant that Craig yr Allt run was duplicate of WNL and refused to upload - unless I saved former as GPX rather than TCX. Doesn't seem to make any difference to data apart from laps, and there weren't any.
Written this run off and even if the result is good, maintain this wasn't a good performance.
S-7-11-21-17-18-23-12-29-5-15-13-26-4-24-28-3-19-10-27-8-9-1-F. Think it's 415 points.
Easy to 7, carried on for 11 and turned at right point but getting off track much much steeper than I expected and lack of balance meant getting down was so, then hit deep brashings and even more slow into control. Leaving for 11 went direct and wasn't good - brambles too. Don't know where I came out but stuck on main path and went into control from above. Big, big mistake as back was about 20ft high and started out okish before getting to be vertical and I was stuck half way down - had to jump down and didn't like it. Should have gone round the path.
Heading to 17, missed the turn for the bridge and had to go back. Hill was a struggle. Through brambles into 18 but the hill up to 23 had calves screaming again. Getting quite fed up by then as more brashings, but after 23 it did pick up a bit.
Despite the thinning, most of the main bit of runnable Knockalls is still good and found most controls with no problem. The block in the bottom left has matured into white so was quite pleasant. Felt there was a chance I could be early so went back up for 9; got it ok, but leaving for path had to climb over fallen trees and thought was then late.
Hill into finish. Ran the flat bit but went for a slow walk as it steepened and prepared to take the penalty if late - 53s early. No trouble with calves after getting to 23 but definitely feeling the two runs now.
https://www.strava.com/activities/245547617
For some reason strava was adamant that Craig yr Allt run was duplicate of WNL and refused to upload - unless I saved former as GPX rather than TCX. Doesn't seem to make any difference to data apart from laps, and there weren't any.
Thursday Jan 22, 2015 #
Running intervals (Westbury Harriers) 40:56 [3] 7.27 km (5:38 / km)
slept:5.0 shoes: Saucony Powergrid Triumph 11 y
10x 90s on the wet/semi frozen grass. Not aiming to put in 100% as want to be fine to race on Saturday.
Quite steady but after 1st one getting stuck in traffic and having to weave way through, and having to take care on corners. Very roughly, seemed to be going faster for each one, and feeling pretty good at the end.
Very cold. No gloves was the right decision, but was right on the limit.
https://www.strava.com/activities/244652674/overvi...
Quite steady but after 1st one getting stuck in traffic and having to weave way through, and having to take care on corners. Very roughly, seemed to be going faster for each one, and feeling pretty good at the end.
Very cold. No gloves was the right decision, but was right on the limit.
https://www.strava.com/activities/244652674/overvi...
Monday Jan 19, 2015 #
Running (Westbury Harriers) 49:42 [3] 10.48 km (4:45 / km) +110m 4:30 / km
slept:5.0 weight:72.7kg shoes: Saucony Powergrid Triumph 11 y
Westbury Group 2.
Parrys Lane, Downs, Zoo, Portway.
ITB troubles, been stretching it a lot last couple of weeks but pretty bad after yesterday. Taking it steady and not wanting to be too quick, so not that pleased to be on the Portway.
Still, managed to keep it "slow" - doing steady 4:10 pace rather than going any faster. Found it tough - and getting back to Coombe Dingle was a struggle.
Need to stretch more.
https://www.strava.com/activities/243330566
Parrys Lane, Downs, Zoo, Portway.
ITB troubles, been stretching it a lot last couple of weeks but pretty bad after yesterday. Taking it steady and not wanting to be too quick, so not that pleased to be on the Portway.
Still, managed to keep it "slow" - doing steady 4:10 pace rather than going any faster. Found it tough - and getting back to Coombe Dingle was a struggle.
Need to stretch more.
https://www.strava.com/activities/243330566
Sunday Jan 18, 2015 #
Event: NGOC Galoppen
Orienteering race (NGOC Cooper's Hill) 1:24:40 [3] 9.62 km (8:48 / km) +500m 6:59 / km
slept:4.5 weight:72.7kg shoes: VJ Integrator High (2)
NGOC Galoppen on Cooper's Hill (and part of Cranham). 8.1km, 490m climb brown - despite not really feeling in to it.
Calf had really been playing up on first time up to run the starts so was very close to wimping out and running blue, but as my surname isn't Maliphant I did the longer course anyway - just put in a lot more effort to stretch out beforehand and took the first few controls slowly and steadily. But it wasn't quite enough and any uphill was a struggle to even walk up - hoping that another week of stretching will get it better, as even today's struggle was nothing compared to pain at Skirrid/Kymin/Tor y Foel.
Caught Dave Austin and Anders at 5 and with them to 6. Took a different (better) route to 7, got into the vicinity first but didn't find the control and spent 5 minutes looking around, struggling to match the map up to anything but eventually found it when I realised which bit was the actual rough open. Dave also messed this one up so was up with him for the next few controls chatting, not really into trying or caring, which was good when I couldn't find 8 because there was a tree trunk obscuring it...
Split up from Dave after 12 as he contoured but I took fast Cotswold Way option - we got to control together. Ticked off features well to 14 and overtook Anders for second time as he seemed to have headed to Blue control. Didn't take road 15-16 (unlike many) and led a large group into 16; none of which followed me afterwards - dog leg back north and take paths around, go on straight after control ends, hit control bang on.
Went through Cranham on 19, happy with route but walking on the uphill, as properly struggling by then. Most of 22-25 (uphill) a walk too but reasonable from there on in.
Still ahead of most of the BOK contingent today. Without mistakes would have been just under 80 mins. Without calf trouble? Hard to tell but my guess would be a bit behind Mark Saunders (still 10th). Not really much to be too disappointed with today.
https://www.strava.com/activities/242781531
Some discussion afterwards regarding how much worse you perform when you spend 2 hours standing in the cold helping beforehand. Suspect there is some correlation, but it probably isn't enough to have made any real difference to me today.
Calf had really been playing up on first time up to run the starts so was very close to wimping out and running blue, but as my surname isn't Maliphant I did the longer course anyway - just put in a lot more effort to stretch out beforehand and took the first few controls slowly and steadily. But it wasn't quite enough and any uphill was a struggle to even walk up - hoping that another week of stretching will get it better, as even today's struggle was nothing compared to pain at Skirrid/Kymin/Tor y Foel.
Caught Dave Austin and Anders at 5 and with them to 6. Took a different (better) route to 7, got into the vicinity first but didn't find the control and spent 5 minutes looking around, struggling to match the map up to anything but eventually found it when I realised which bit was the actual rough open. Dave also messed this one up so was up with him for the next few controls chatting, not really into trying or caring, which was good when I couldn't find 8 because there was a tree trunk obscuring it...
Split up from Dave after 12 as he contoured but I took fast Cotswold Way option - we got to control together. Ticked off features well to 14 and overtook Anders for second time as he seemed to have headed to Blue control. Didn't take road 15-16 (unlike many) and led a large group into 16; none of which followed me afterwards - dog leg back north and take paths around, go on straight after control ends, hit control bang on.
Went through Cranham on 19, happy with route but walking on the uphill, as properly struggling by then. Most of 22-25 (uphill) a walk too but reasonable from there on in.
Still ahead of most of the BOK contingent today. Without mistakes would have been just under 80 mins. Without calf trouble? Hard to tell but my guess would be a bit behind Mark Saunders (still 10th). Not really much to be too disappointed with today.
https://www.strava.com/activities/242781531
Some discussion afterwards regarding how much worse you perform when you spend 2 hours standing in the cold helping beforehand. Suspect there is some correlation, but it probably isn't enough to have made any real difference to me today.
10 AM
Running warm up/down 25:00 [3] 4.0 km (6:15 / km) +200m 5:00 / km
shoes: VJ Integrator High (2)
To/from start twice - definitely doing more running going down but trying to get calf happy going up (it wasn't at all happy).
Properly cooled down on the starts - hands and feet were noticeably cold.
Properly cooled down on the starts - hands and feet were noticeably cold.
Saturday Jan 17, 2015 #
Running race (Pomphrey Hill Parkrun) 21:47 [3] 5.0 km (4:21 / km) +60m 4:07 / km
slept:5.0 shoes: Saucony Powergrid Triumph 11 y
Pomphrey Hill Parkrun in about 0 degree temperatures and plenty of ice on the ground.
Note keen to push too hard today with the cold, no warm up at all as lots of red traffic lights on drive, and watching calf. So, just jogged around, slowing for the ice a lot on the first lap - going on the grass - but knowing where the most slippery bits were for laps 2 and 3 so able to keep a more steady pace.
May have just been jogging but still felt like hard work. As was overtaking people throughout the run, after the final hill somebody commented on how fresh I was looking so suppose it must confirm that I really wasn't trying too hard. Feeling quiet good up the hills
Second orienteer of many - Mark Burley started quickly and even managed to get around the hairpin upright at the end of each lap so well deserved win.
40s off my time from June. But need to remember that, back then, I ran at 100% effort the whole way, it was dry and warm, and no sliding back down the hill. Should be very pleased that my pace was steady for less work and still managed PB times up the hill.
Definitely think it is slower than Ashton Court - think in good conditions and running well can get sub-20:30 here. Nicest parkrun in the Bristol area by some margin so may do a few more soon if there are quiet Saturdays.
https://www.strava.com/activities/242091911/overvi...
Big hold up going home as somebody in road covered in blankets between Shields Centre and my turn off ring road - not sure if hit by car or something else happen but not good for them at all. Second time already this year I've seen similar on same road.
Note keen to push too hard today with the cold, no warm up at all as lots of red traffic lights on drive, and watching calf. So, just jogged around, slowing for the ice a lot on the first lap - going on the grass - but knowing where the most slippery bits were for laps 2 and 3 so able to keep a more steady pace.
May have just been jogging but still felt like hard work. As was overtaking people throughout the run, after the final hill somebody commented on how fresh I was looking so suppose it must confirm that I really wasn't trying too hard. Feeling quiet good up the hills
Second orienteer of many - Mark Burley started quickly and even managed to get around the hairpin upright at the end of each lap so well deserved win.
40s off my time from June. But need to remember that, back then, I ran at 100% effort the whole way, it was dry and warm, and no sliding back down the hill. Should be very pleased that my pace was steady for less work and still managed PB times up the hill.
Definitely think it is slower than Ashton Court - think in good conditions and running well can get sub-20:30 here. Nicest parkrun in the Bristol area by some margin so may do a few more soon if there are quiet Saturdays.
https://www.strava.com/activities/242091911/overvi...
Big hold up going home as somebody in road covered in blankets between Shields Centre and my turn off ring road - not sure if hit by car or something else happen but not good for them at all. Second time already this year I've seen similar on same road.
Note
Been having a bit of fun with this - http://veloviewer.com/mapFlipper - nice easy way of getting Strava GPS plot onto an OS map background.
Thursday Jan 15, 2015 #
Running (Westbury Harriers) 42:17 [4] 6.8 km (6:13 / km) +100m 5:48 / km
slept:5.5 shoes: Saucony Powergrid Triumph 11 y
Hillsdon Road loop x10 because of the weather.
Fairly good turn out given there were just 4 of us at 6.55 - and Oli and Alex kept the pace good at the front, although apart from a couple, I wasn't too far behind.
Quite hard against the wind after the last turn - heading to the end - and as a result we all suffered and times getting shorter - 51, 54, 56, 57, 56, 56, 56, 57, 56, 54.
Much better recovery times than last time - we weren't going to hang around with the lightning coming in (probably with rain) so did it properly with only a slow jog down and no stopping. Might also have contributed to it feeling harder than before.
Noticing calf a bit on the jog back so it's still not totally right, but would have been a hard session for it, and should have some encouragement that it's not really hurting for having not taken any painkiller before.
Rain started just after we came back through graveyard (absolutely pitch black - couldn't see any of the path, let alone the holes and bumps) so quite lucky once again.
https://www.strava.com/activities/241491017
Strava implies still not too close to my best on the segment, but looking at previous logs about same as November but in much worse wind - but several seconds down on Sep 2013 (daylight, good conditions). Do wonder if part of that difference was down to the crappy garmin 10 from then not measuring enough points and therefore making each segment a bit short. Consistency getting better though
Fairly good turn out given there were just 4 of us at 6.55 - and Oli and Alex kept the pace good at the front, although apart from a couple, I wasn't too far behind.
Quite hard against the wind after the last turn - heading to the end - and as a result we all suffered and times getting shorter - 51, 54, 56, 57, 56, 56, 56, 57, 56, 54.
Much better recovery times than last time - we weren't going to hang around with the lightning coming in (probably with rain) so did it properly with only a slow jog down and no stopping. Might also have contributed to it feeling harder than before.
Noticing calf a bit on the jog back so it's still not totally right, but would have been a hard session for it, and should have some encouragement that it's not really hurting for having not taken any painkiller before.
Rain started just after we came back through graveyard (absolutely pitch black - couldn't see any of the path, let alone the holes and bumps) so quite lucky once again.
https://www.strava.com/activities/241491017
Strava implies still not too close to my best on the segment, but looking at previous logs about same as November but in much worse wind - but several seconds down on Sep 2013 (daylight, good conditions). Do wonder if part of that difference was down to the crappy garmin 10 from then not measuring enough points and therefore making each segment a bit short. Consistency getting better though
Tuesday Jan 13, 2015 #
Note
(rest day)
Sat in work until the rain eased, spending evening at home stretching and doing ankle exercises - really should do this more often...
Monday Jan 12, 2015 #
Running (Westbury Harriers) 48:44 [3] 10.35 km (4:43 / km) +80m 4:32 / km
slept:5.5 shoes: Saucony Powergrid Triumph 11 y
Westbury group 2 led by Alex.
Legs still feeling Saturday so going quite slow most of the time.
Wind wasn't too bad apart from on the Downs and very lucky to just miss the rain.
https://www.strava.com/activities/240263519/overvi...
Legs still feeling Saturday so going quite slow most of the time.
Wind wasn't too bad apart from on the Downs and very lucky to just miss the rain.
https://www.strava.com/activities/240263519/overvi...
Note
Already only 2k off last January's total distance ran, so looking good for keeping distance up through 2015 - although still a long way off Jan 2012 total!
Saturday fell race results still look to need work but looks like, despite walking very slowly for a hell of a lot of it, managed top half again so that 2015 target has been doubly beaten within 2 weeks.
Saturday fell race results still look to need work but looks like, despite walking very slowly for a hell of a lot of it, managed top half again so that 2015 target has been doubly beaten within 2 weeks.
Sunday Jan 11, 2015 #
Event: WIM Galoppen
Note
(rest day)
Saturday Jan 10, 2015 #
Event: BOK Western Night League
2 PM
Running - off road race (Tor y Foel) 44:07 [3] 7.17 km (6:09 / km) +350m 4:57 / km
slept:2.0 shoes: inov8 Mudclaw300 Yellow1
Tor y Foel race after a morning at work. Very poor night's sleep and given the expected wind didn't really know why I was going.
Still was a nice run and going reasonably, but easy for the first 2k or so before hitting the wind and starting to struggle. Still think I struggle more against the wind than most others due to size and density - certainly almost everyone that passed me was either smaller of much bigger built and less of a sail.
Hence really struggled up the hill, aware of calf playing up a bit so didn't want to push - but it was definitely the wind that was the main problem. After the top, stuck to the race route rather than any short cuts so lost out to some other orienteers, but got the pace going into the wind and even overtook a few people on the descent. Had one moment where a massive gust of wind hit me and knock me back some distance, suppose I now know what running into a wall feels like...
As hit the stony path back (somehow still against a very strong wind) managed to close in about 300 yards on a big group ahead but only just overtook the first one on the dam at the end.
Clear day and good views when not trying to keep head down. Spillway was looking good and found a nice waterfall. If the race was an hour later would have been fighting not just wind but also hale and snow so very lucky with the timing.
https://www.strava.com/activities/239345092/overvi...
Still was a nice run and going reasonably, but easy for the first 2k or so before hitting the wind and starting to struggle. Still think I struggle more against the wind than most others due to size and density - certainly almost everyone that passed me was either smaller of much bigger built and less of a sail.
Hence really struggled up the hill, aware of calf playing up a bit so didn't want to push - but it was definitely the wind that was the main problem. After the top, stuck to the race route rather than any short cuts so lost out to some other orienteers, but got the pace going into the wind and even overtook a few people on the descent. Had one moment where a massive gust of wind hit me and knock me back some distance, suppose I now know what running into a wall feels like...
As hit the stony path back (somehow still against a very strong wind) managed to close in about 300 yards on a big group ahead but only just overtook the first one on the dam at the end.
Clear day and good views when not trying to keep head down. Spillway was looking good and found a nice waterfall. If the race was an hour later would have been fighting not just wind but also hale and snow so very lucky with the timing.
https://www.strava.com/activities/239345092/overvi...
5 PM
Orienteering - Night race (WNL Trellech) 59:09 [3] 5.84 km (10:08 / km) +170m 8:50 / km
shoes: VJ Integrator High (2)
Western Night League on Beacon Hill/Wye Valley slopes. Even more grotty than it was last time, with half the map trashed by forestry and the other half being the slope, and after tonight I still don't think point features are quite right there!
S-1-16-2-20-10-15-14-28-8-13-22-18-3-11-4-7-28-F. 340 points, exactly same as Paul, just I was in time... Joint 4th with Matt.
Wasn't planning on trying too hard tonight so kept to paths into 1. Lost 3 mins on 16 as forest trashed, all brambly, and control well hidden - I'd been just a couple of steps from it first time and had to relocate from vegetation.
Went in too early for 20, and a bit of guesswork on 10 - rough bearing, then stopping to try and match features in totally trashed area - very lucky to find.
Unsure on 15 - don't think the map helps as marsh, slope and vegetation not as mapped. Did find a massive unmapped boulder though. Eventually came across a stream and followed it down to control. Didn't see nice way across brambles and stream for 28 so went round, but got a good route through coming back. Had trouble finding attackpoint on path for 8 so overshot and had to come right up from path junction, fighting through some real grot.
Reasonable route to 13, then stupidly broke my resolve and went for a bit of slope rather than dead running 1k straight to 3. Lost a couple of mins on 22 - felt I went in at right height, but found the depression below me, so had to struggle down to the small crag. No idea at all where I was going in for 18 but as it was thick vegetation and across a rocky spur without control, can only assume I'd fallen off the map somewhere. Lucky to see lights to lead me in to right control. Then tried for 19 but gave up after 2 mins of clambering over rocks and then hitting a big bank of inpenetrable thigh deep.
Bit short of time from here so kept it simple mostly to paths and got helped into 26 a bit by Matt.
Think Ifor's planned well for the area, and tomorrow's courses should be good. Still maintain that the map isn't really up to date enough with regard to vegetation - and this is more important in night o when you can't see how bad it is until it's too late. Definitely the trick for tonight was to stay off the slope - think there was 290 points possible with only about 2k running and 6 contours ascent, and that would have been about good enough for top-10.
https://www.strava.com/activities/239345098
S-1-16-2-20-10-15-14-28-8-13-22-18-3-11-4-7-28-F. 340 points, exactly same as Paul, just I was in time... Joint 4th with Matt.
Wasn't planning on trying too hard tonight so kept to paths into 1. Lost 3 mins on 16 as forest trashed, all brambly, and control well hidden - I'd been just a couple of steps from it first time and had to relocate from vegetation.
Went in too early for 20, and a bit of guesswork on 10 - rough bearing, then stopping to try and match features in totally trashed area - very lucky to find.
Unsure on 15 - don't think the map helps as marsh, slope and vegetation not as mapped. Did find a massive unmapped boulder though. Eventually came across a stream and followed it down to control. Didn't see nice way across brambles and stream for 28 so went round, but got a good route through coming back. Had trouble finding attackpoint on path for 8 so overshot and had to come right up from path junction, fighting through some real grot.
Reasonable route to 13, then stupidly broke my resolve and went for a bit of slope rather than dead running 1k straight to 3. Lost a couple of mins on 22 - felt I went in at right height, but found the depression below me, so had to struggle down to the small crag. No idea at all where I was going in for 18 but as it was thick vegetation and across a rocky spur without control, can only assume I'd fallen off the map somewhere. Lucky to see lights to lead me in to right control. Then tried for 19 but gave up after 2 mins of clambering over rocks and then hitting a big bank of inpenetrable thigh deep.
Bit short of time from here so kept it simple mostly to paths and got helped into 26 a bit by Matt.
Think Ifor's planned well for the area, and tomorrow's courses should be good. Still maintain that the map isn't really up to date enough with regard to vegetation - and this is more important in night o when you can't see how bad it is until it's too late. Definitely the trick for tonight was to stay off the slope - think there was 290 points possible with only about 2k running and 6 contours ascent, and that would have been about good enough for top-10.
https://www.strava.com/activities/239345098
Thursday Jan 8, 2015 #
Note
slept:3.0 (rest day)
Working late as expected. Got in to work for 7.40 which is a new record
Tuesday Jan 6, 2015 #
Running 1:05:11 [3] 12.42 km (5:15 / km) +135m 4:59 / km
slept:4.5 weight:73.3kg shoes: inov8 Roclite295 (2)
Sea Mills > Shirehampton > Penpole > Blaise and back down the valley.
Started off steady but got in to it as it went on. Hills a bit of a struggle though.
Often on my own at the front but good that Tommi was going well and often the next one behind - didn't seem that Michael was trying at all tonight.
Did well to keep a good pace when out front as torch battery at end of life and visibility was much closer to 1m ahead than 2...
Expecting to be stuck in work late for rest of the week so that's probably the lot until Saturday.
http://www.strava.com/activities/237691295
Started off steady but got in to it as it went on. Hills a bit of a struggle though.
Often on my own at the front but good that Tommi was going well and often the next one behind - didn't seem that Michael was trying at all tonight.
Did well to keep a good pace when out front as torch battery at end of life and visibility was much closer to 1m ahead than 2...
Expecting to be stuck in work late for rest of the week so that's probably the lot until Saturday.
http://www.strava.com/activities/237691295
Monday Jan 5, 2015 #
Running (Westbury Harriers) 47:19 [3] 9.6 km (4:56 / km) +100m 4:41 / km
slept:5.0 weight:73.3kg shoes: Saucony Powergrid Triumph 11 y
Westbury Harriers Group 2 with Lizzie - actually sticking to the plan of keeping the pace slower than it has been.
Wanted to wimp out as left side has been struggling since Saturday - but everyone in group 2 told to man up and stick with it... Turns out running was ok - pace steady but mostly slow enough to talk.
Typical route Downs > Henleaze > Westbury, with an extra trip up Falcondale to finish. Kept short as first run after Christmas.
Seem to be more problems with Polar server tonight, but just about managed to sync training (struggling more to sync activity...)
http://www.strava.com/activities/237216243
Wanted to wimp out as left side has been struggling since Saturday - but everyone in group 2 told to man up and stick with it... Turns out running was ok - pace steady but mostly slow enough to talk.
Typical route Downs > Henleaze > Westbury, with an extra trip up Falcondale to finish. Kept short as first run after Christmas.
Seem to be more problems with Polar server tonight, but just about managed to sync training (struggling more to sync activity...)
http://www.strava.com/activities/237216243
Sunday Jan 4, 2015 #
Event: Four Colour (YOGB)
Note
(rest day)
In absence of any reasonable orienteering decided best option to rest up as hoping to get to Westbury tomorrow
Note
Anybody who thought that 485m climb was a little excessive for an NGOC Galoppen last year best not look at the final details for Cooper's Hill...
Saturday Jan 3, 2015 #
Running - off road race (Kymin Winter Race) 38:56 [4] 6.71 km (5:48 / km) +360m 4:35 / km
slept:6.0 weight:74kg shoes: inov8 Mudclaw300 Yellow1
Second go at Kymin race after a 2 year gap.
Prepared for it by going in to work for two hours beforehand - lovely and quiet and get a hell of a lot done!
Good that Paul Gebbett made it out rather than wimping out for some easy parkrun :-)
Was very muddy out there - much worse than when I last did it. Matthew Lawson said it was the muddiest he'd seen, but I guess it's probably not quite as hard going as when it was snowy.
Started mid pack and did well to pass people early on to get clear air. Gave Paul a fright at the top of the road by letting him know I was just behind him, but that was where I started walking. Seemed to be the fastest person who walked most of the hills as everyone in front of me seemed to be running.
Reasonable first descent but left for dust by Andy Creber - luckily I caught him by walking up the next hill and overtook in the fields - he even got passed by Niki for a while (who caught me up). Pretty pleased with descending through the mud - planting foot straight down and it didn't slide - my marsh running skills must be useful for something. Slowed a bit when it steepened and bended so that I wouldn't fall off path and that's when Andy passed me again. Quick down the hill to finish only a couple of seconds behind.
Appreciated the cheering and encouragement from Marcus - surprising how you can find extra energy when there's a camera pointing at you...
Pleased with my run, but would like to have been more than 3 mins faster than last time - guess ground conditions didn't help. Enjoyable run, nice warm showers after and good pub food to finish - makes for a nice day.
All finishers were given a bottle of beer (10 yr race anniversary gift). Drinking it now - not sure I'm ever going to grow to like it.
Second (or third, depending on Andy C) NGOC which is some improvement on Skirrid. Well beaten by the SWOC/MDC guys, as you'd expect.
http://www.strava.com/activities/236187658/overvie...
29th of 128
Prepared for it by going in to work for two hours beforehand - lovely and quiet and get a hell of a lot done!
Good that Paul Gebbett made it out rather than wimping out for some easy parkrun :-)
Was very muddy out there - much worse than when I last did it. Matthew Lawson said it was the muddiest he'd seen, but I guess it's probably not quite as hard going as when it was snowy.
Started mid pack and did well to pass people early on to get clear air. Gave Paul a fright at the top of the road by letting him know I was just behind him, but that was where I started walking. Seemed to be the fastest person who walked most of the hills as everyone in front of me seemed to be running.
Reasonable first descent but left for dust by Andy Creber - luckily I caught him by walking up the next hill and overtook in the fields - he even got passed by Niki for a while (who caught me up). Pretty pleased with descending through the mud - planting foot straight down and it didn't slide - my marsh running skills must be useful for something. Slowed a bit when it steepened and bended so that I wouldn't fall off path and that's when Andy passed me again. Quick down the hill to finish only a couple of seconds behind.
Appreciated the cheering and encouragement from Marcus - surprising how you can find extra energy when there's a camera pointing at you...
Pleased with my run, but would like to have been more than 3 mins faster than last time - guess ground conditions didn't help. Enjoyable run, nice warm showers after and good pub food to finish - makes for a nice day.
All finishers were given a bottle of beer (10 yr race anniversary gift). Drinking it now - not sure I'm ever going to grow to like it.
Second (or third, depending on Andy C) NGOC which is some improvement on Skirrid. Well beaten by the SWOC/MDC guys, as you'd expect.
http://www.strava.com/activities/236187658/overvie...
29th of 128
Thursday Jan 1, 2015 #
Event: New Years Day Score
11 AM
Orienteering race (NYD Score) 1:02:28 [3] 9.26 km (6:45 / km) +240m 5:58 / km
slept:5.0 shoes: VJ Integrator High (2)
NGOC New Year's Day Score at Blakeney Hill. Strong field out so not too much incentive to push.
S-38-40-37-34-32-39-31-33-49-50-56-54-47-55-43-53-44-51-42-46-41-45-57-48-52-35-F. 720 points less 30 penalty.
Was dressed identical to my twin brother, except I'd forgotten my headband - that must be the reason why I did worse...
Not really the best route - should have got 44 between 34 and 32, 47 between 50 an 56, then done 53-51-36-45-42 towards the end. Might have saved me a minute or so.
Lost a bit of time looking for the kites on 51, 46 and 48 - probably total 40s or so, but the biggest time losses were stopping for the toilet, and then to do up shoe laces - these two combined eating up almost 2 mins. Take these out and the result doesn't seem too bad. Still think I could have tried harder earlier on as only really picked the pace up when I knew time was running tight on time after 45.
Something like joint 12th with Ifor, from 106, but there's very little in it between 5th and 15th.
Reasonable start to the new year.
http://www.strava.com/activities/235264063/overvie...
S-38-40-37-34-32-39-31-33-49-50-56-54-47-55-43-53-44-51-42-46-41-45-57-48-52-35-F. 720 points less 30 penalty.
Was dressed identical to my twin brother, except I'd forgotten my headband - that must be the reason why I did worse...
Not really the best route - should have got 44 between 34 and 32, 47 between 50 an 56, then done 53-51-36-45-42 towards the end. Might have saved me a minute or so.
Lost a bit of time looking for the kites on 51, 46 and 48 - probably total 40s or so, but the biggest time losses were stopping for the toilet, and then to do up shoe laces - these two combined eating up almost 2 mins. Take these out and the result doesn't seem too bad. Still think I could have tried harder earlier on as only really picked the pace up when I knew time was running tight on time after 45.
Something like joint 12th with Ifor, from 106, but there's very little in it between 5th and 15th.
Reasonable start to the new year.
http://www.strava.com/activities/235264063/overvie...
C • draw 1
1 PM
Walking 30:00 [0] 2.5 km (12:00 / km) +100m 10:00 / km
shoes: VJ Integrator High (2)
Collecting controls whilst searching for Peter Ribbans in south part of map.