Training Log Archive: rcroIn the 31 days ending Jul 31, 2015:
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Friday Jul 31, 2015 #
Event: WOC 2015 & Scottish 6 days
Note
slept:4.5 (rest day)
Driving up to Glasgow today - had hoped for slow, easy, stress free but other motorists had other plans and lost 40 mins due to a "crash" (was barely a dent - but shut three lanes) by Walsall and another hour at Lancaster for reasons unknown. At least from Kendal onwards it was lovely!
Usual tricks of looking for people I recognised - saw David Hunt, Potters and HOC Fords. Heading the other way were lots of brand new buses on delivery, Bristol MW, Leyland PD2 and a First Great Western HST carriage -so plenty of things to try and liven up the journey. Still gladly resting in a very posh Premier Inn now.
One note for driving back next week - the M6 to M5 link is down to one lane, this afternoon the queue was all the way back to Wigan...
Usual tricks of looking for people I recognised - saw David Hunt, Potters and HOC Fords. Heading the other way were lots of brand new buses on delivery, Bristol MW, Leyland PD2 and a First Great Western HST carriage -so plenty of things to try and liven up the journey. Still gladly resting in a very posh Premier Inn now.
One note for driving back next week - the M6 to M5 link is down to one lane, this afternoon the queue was all the way back to Wigan...
Thursday Jul 30, 2015 #
Running 44:56 [3] 8.24 km (5:27 / km) +205m 4:51 / km
slept:5.0 shoes: Saucony Powergrid Triumph 11 y
Home from work late and pretty tired after collecting watch from sorting office at 7am(!). Spent an hour or so fiddling with it getting it working and trying to get it to not sync every single activity I did with old watch and still ended up having to do a double-hard reset to get GPS to work since clearly it only partially synced sports settings. On the plus side, it appears to working, has now synced completely, via the Mac, and for the first time ever did actually find the right start location!
Out to Gaer the top way and trying to get some hills in whilst keeping it easy paced as been suffering from yesterday a bit. Quite a lot of the paths on Gaer are now much more overgrown and brambly than when I was last out a week ago so made the pace very slow at times.
https://www.strava.com/activities/357546224/overvi...
Out to Gaer the top way and trying to get some hills in whilst keeping it easy paced as been suffering from yesterday a bit. Quite a lot of the paths on Gaer are now much more overgrown and brambly than when I was last out a week ago so made the pace very slow at times.
https://www.strava.com/activities/357546224/overvi...
Wednesday Jul 29, 2015 #
Running intervals (Lliswerry) 49:31 [4] 10.4 km (4:46 / km)
slept:5.0 shoes: Saucony Powergrid Triumph 11 y
Intervals with Lliswerry. A fairly stupid session that Ifor would rightfully hate - 30s efforts with decreasing rest of 2:30/2/1:30/1 (4 sets) - more of a test of changing speed quickly and taking the right-angled corners flat out.
Seems I was running fairly well for doing no efforts in over a month, but legs were desperate to do some clockwise running by the third set.
Apparently sessions are usually balanced towards more effort less rest - but good to see 50-60 runners out doing intervals given it is smaller club than Westbury.
https://www.strava.com/activities/356817810/overvi...
Seems I was running fairly well for doing no efforts in over a month, but legs were desperate to do some clockwise running by the third set.
Apparently sessions are usually balanced towards more effort less rest - but good to see 50-60 runners out doing intervals given it is smaller club than Westbury.
https://www.strava.com/activities/356817810/overvi...
Tuesday Jul 28, 2015 #
Running - off road (MDC Nash Point) 1:27:33 [4] 12.78 km (6:51 / km) +240m 6:16 / km
slept:6.0 shoes: inov8 Mudclaw300 Yellow1
MDC run along the coast from Nash Point. Into a very strong and turbulent wind.
Apart from wind was quite nice out with some steep climbs. Quite interesting at the turn around. Almost felt like you could do a sprint map of it.
Came back along the beach which, for me, was a mistake. No grip on the rocks and did some quite big slides and a fall could have meant serious bang to head. Very slow and the pebbles have pretty much killed my shoes.
Should have dropped out of the beach at the ladder but wasn't keen on the extra climb. Went back up at the next opportunity and left others along the beach and was managing 4 min ks with the wind behind - much faster than the 7-8 min/ks along bottom. Seems I've got another KOM (1/38) - but it's hidden and so not shown in my feed, but 2/41 and 8/94 on others where I didn't feel too quick clearly show was going ok.
https://www.strava.com/activities/356168254/overvi...
Came back through Cardiff, as assumed it would be better than the sat-nav suggestion of via Ogmore (!). Wrong... After two days in a row there can now confirm the impossible in that Bristol isn't the worst place in the world for driving in - given how easy traffic signal phasing and sequencing is I've no idea quite how they've managed to get it so wrong. Rush hour via Bridgend and Ogmore was actually just as quick as 9.30pm through Cardiff! Won't make that mistake again
Apart from wind was quite nice out with some steep climbs. Quite interesting at the turn around. Almost felt like you could do a sprint map of it.
Came back along the beach which, for me, was a mistake. No grip on the rocks and did some quite big slides and a fall could have meant serious bang to head. Very slow and the pebbles have pretty much killed my shoes.
Should have dropped out of the beach at the ladder but wasn't keen on the extra climb. Went back up at the next opportunity and left others along the beach and was managing 4 min ks with the wind behind - much faster than the 7-8 min/ks along bottom. Seems I've got another KOM (1/38) - but it's hidden and so not shown in my feed, but 2/41 and 8/94 on others where I didn't feel too quick clearly show was going ok.
https://www.strava.com/activities/356168254/overvi...
Came back through Cardiff, as assumed it would be better than the sat-nav suggestion of via Ogmore (!). Wrong... After two days in a row there can now confirm the impossible in that Bristol isn't the worst place in the world for driving in - given how easy traffic signal phasing and sequencing is I've no idea quite how they've managed to get it so wrong. Rush hour via Bridgend and Ogmore was actually just as quick as 9.30pm through Cardiff! Won't make that mistake again
Sunday Jul 26, 2015 #
Running 26:22 [3] 5.53 km (4:46 / km) +110m 4:20 / km
slept:6.0 shoes: Saucony Powergrid Triumph 11 y
Recovery run from yesterday. Timed it well to be in pleasant drizzle imbetween heavy rain and sunshine.
Used the down to warm up and then reasonable effort up the hill. Looks like second overall going up Gaer Road which is good for not really pushing - and might well have got the KOM on Risca Road (which finishes pretty much outside my house) had it not been stupidly set to go both sides of the Handpost junction - where I had to wait 20s... Why not just make segment end at the traffic lights?
Good that I'm able to run ok, and pleased to have motivated myself to get out.
https://www.strava.com/activities/354535345/overvi...
Interesting that the Garmin also can't get the start location right.
Used the down to warm up and then reasonable effort up the hill. Looks like second overall going up Gaer Road which is good for not really pushing - and might well have got the KOM on Risca Road (which finishes pretty much outside my house) had it not been stupidly set to go both sides of the Handpost junction - where I had to wait 20s... Why not just make segment end at the traffic lights?
Good that I'm able to run ok, and pleased to have motivated myself to get out.
https://www.strava.com/activities/354535345/overvi...
Interesting that the Garmin also can't get the start location right.
Saturday Jul 25, 2015 #
2 PM
Note
slept:6.0
Snake hunting in the Forest. Just the one adder in 20 minutes of looking and it wasn't very impressive or sociable - a bit disappointed.
5 PM
Running warm up/down 15:00 [3] 1.2 km (12:30 / km) +30m 11:07 / km
shoes: inov8 Mudclaw300 Yellow1
Warm up with Ben - around the house and up into the fields to see how muddy it was and back with lap of sports field to remember just how long it was.
6 PM
Running - off road race (Devil's Chimney Chase) 44:20 [3] 9.21 km (4:49 / km) +220m 4:18 / km
shoes: inov8 Mudclaw300 Yellow1
Devil's Chimney Chase - same direction as last year.
Tried to go off more slowly than last time but didn't really work. Knew my calves (and actually hamstrings too this week) weren't keen on more hills so struggled up the tramway. Was reasonable on the top but not quick (within a second of the time from last year).
Quite a bit stronger along the bottom track back but of course much slower for the descent as it was slippery.
Although it was about 6 degrees cooler than last year (a mere 20 or so), running conditions quite a bit worse following the rain - lots of chance for slipping, and grass and thistles etc flattened and hiding holes in the rough when last year was almost perfect weather. Surprised to have beaten that time although do feel, overall, that the run was better and I had plenty of strength to keep going as hard as I felt safe right through second half.
Another plus was that Niki didn't overtake me until the gravelly track - and since I reeled her in on the last uphill she never got too far ahead or out of sight - having passed me at the very top last year.
Won by Felix - Westbury were a man short of being able to fight for the team prize...
https://www.strava.com/activities/353981776/overvi...
Tried to go off more slowly than last time but didn't really work. Knew my calves (and actually hamstrings too this week) weren't keen on more hills so struggled up the tramway. Was reasonable on the top but not quick (within a second of the time from last year).
Quite a bit stronger along the bottom track back but of course much slower for the descent as it was slippery.
Although it was about 6 degrees cooler than last year (a mere 20 or so), running conditions quite a bit worse following the rain - lots of chance for slipping, and grass and thistles etc flattened and hiding holes in the rough when last year was almost perfect weather. Surprised to have beaten that time although do feel, overall, that the run was better and I had plenty of strength to keep going as hard as I felt safe right through second half.
Another plus was that Niki didn't overtake me until the gravelly track - and since I reeled her in on the last uphill she never got too far ahead or out of sight - having passed me at the very top last year.
Won by Felix - Westbury were a man short of being able to fight for the team prize...
https://www.strava.com/activities/353981776/overvi...
Thursday Jul 23, 2015 #
Event: Summer Street Challenge
Orienteering - Urban race (NGOC Chepstow) 37:39 [3] 7.07 km (5:20 / km) +120m 4:55 / km
slept:4.5 shoes: Saucony Powergrid Triumph 11 y
Urban race at Chepstow. 4.9km long.
Feeling very slow after Tuesday and Wednesday runs so not going that quick - and very slow up the hills and using the time to plan the routes ahead.
OK course but quite a few funnies with the map with wrong symbol sizes and missing uncrossable features - but this is probably more of a reminder just how much standards have improved for local races in recent years.
Pleased course was quite short as struggling on the long legs. Compared splits with Ben and he beat me on most and if it wasn't for a couple of mistakes through lack of experience and running too fast (and another that could be argued as down to map) - he would have had 3 mins on me. Good to see both him and Ian out tonight, we're starting to get a few more keen younger faces orienteering now.
https://www.strava.com/activities/352596686
Feeling very slow after Tuesday and Wednesday runs so not going that quick - and very slow up the hills and using the time to plan the routes ahead.
OK course but quite a few funnies with the map with wrong symbol sizes and missing uncrossable features - but this is probably more of a reminder just how much standards have improved for local races in recent years.
Pleased course was quite short as struggling on the long legs. Compared splits with Ben and he beat me on most and if it wasn't for a couple of mistakes through lack of experience and running too fast (and another that could be argued as down to map) - he would have had 3 mins on me. Good to see both him and Ian out tonight, we're starting to get a few more keen younger faces orienteering now.
https://www.strava.com/activities/352596686
Wednesday Jul 22, 2015 #
Event: BOK Urban & Park Series
Orienteering - Urban race (BOK Bradley Stoke S) 43:07 [3] 9.0 km (4:47 / km) +25m 4:44 / km
slept:5.0 shoes: Saucony Powergrid Triumph 11 y
Urban race from Little Stoke. 5.9km Long course.
Running pretty well so surprised to be quite so far down on the results. Time loss on 1 - 20s or so overshooting. 90s on 5 by taking a risk with green as knew there were some bits that were passable but turns out they're all much further up - only bit that wasn't inpenetrable was too steep so went quite a long way round when the safe route to east would have been much, much faster.
North route to 6 was probably the best. Not caught out around 8/9 as had planned ahead but then lost time looking for kite on other side of road! Clearly did well on 11 to note make 180 degree error, but had misread map to expect a path from underpass up to road. There's not much in it but think north route is slightly better.
Thought it was a very well planned course - probably the best planned of the series this year. I don't think anything could rival the complexity of Cumberland Basin (novelty race) for [my] enjoyment this year, but great to finish off with a course that kept you needing to think the whole way round.
Good to see Dec again - and sounds like he wants to do more again.
https://www.strava.com/activities/351867277/overvi...
New GPS watch now gone back to Polar for replacement under warranty now the innards have expanded so much that it's bent the casing and preventing charging. Good job I've kept the last one and only taken a couple of hours to remember how to use it.
Running pretty well so surprised to be quite so far down on the results. Time loss on 1 - 20s or so overshooting. 90s on 5 by taking a risk with green as knew there were some bits that were passable but turns out they're all much further up - only bit that wasn't inpenetrable was too steep so went quite a long way round when the safe route to east would have been much, much faster.
North route to 6 was probably the best. Not caught out around 8/9 as had planned ahead but then lost time looking for kite on other side of road! Clearly did well on 11 to note make 180 degree error, but had misread map to expect a path from underpass up to road. There's not much in it but think north route is slightly better.
Thought it was a very well planned course - probably the best planned of the series this year. I don't think anything could rival the complexity of Cumberland Basin (novelty race) for [my] enjoyment this year, but great to finish off with a course that kept you needing to think the whole way round.
Good to see Dec again - and sounds like he wants to do more again.
https://www.strava.com/activities/351867277/overvi...
New GPS watch now gone back to Polar for replacement under warranty now the innards have expanded so much that it's bent the casing and preventing charging. Good job I've kept the last one and only taken a couple of hours to remember how to use it.
Tuesday Jul 21, 2015 #
Running (Lliswerry) 47:30 [4] 10.33 km (4:36 / km) +220m 4:09 / km
slept:5.5 shoes: Saucony Powergrid Triumph 11 y
Mountain Road from Fourteen Locks. Out and back with the aim of going out for 25 mins, turning round and heading back. Against quite a stiff breeze going up.
Was towards the front from the start but holding back as didn't know the way through the housing estate - good job I did as I still missed one turning and had to go back. Then I knew where I was and was fine.
Comfortable second fastest of the lot going up - but person ahead was well out of sight. Ascending well and able to keep running all the way, but I hadn't appreciated just how much steep hill there was after Mark and Alice's and was mentally flagging for the last 45s or so before the turnaround. Almost made it to Twmbarlwm which is apparently very good.
Felt like I was pushing much, much harder on the way back, but my descending is a bit crap. Was only catching the others on the ups and it was mostly down. Must have been reeling people in very slowly as come the last climb there were lots of people and seemed to have enough energy to maintain the pace and pass them. Format seemed to work quite well with everyone finishing at about the same time - but am told this isn't the normal Tuesday format (also told it's the hardest route they do...)
Nice to go out and run with people, even if it was actually on my own the whole way! Very impressed with my run tonight so some hope that I'm getting back to being good ascender.
https://www.strava.com/activities/351075041/overvi...
Was towards the front from the start but holding back as didn't know the way through the housing estate - good job I did as I still missed one turning and had to go back. Then I knew where I was and was fine.
Comfortable second fastest of the lot going up - but person ahead was well out of sight. Ascending well and able to keep running all the way, but I hadn't appreciated just how much steep hill there was after Mark and Alice's and was mentally flagging for the last 45s or so before the turnaround. Almost made it to Twmbarlwm which is apparently very good.
Felt like I was pushing much, much harder on the way back, but my descending is a bit crap. Was only catching the others on the ups and it was mostly down. Must have been reeling people in very slowly as come the last climb there were lots of people and seemed to have enough energy to maintain the pace and pass them. Format seemed to work quite well with everyone finishing at about the same time - but am told this isn't the normal Tuesday format (also told it's the hardest route they do...)
Nice to go out and run with people, even if it was actually on my own the whole way! Very impressed with my run tonight so some hope that I'm getting back to being good ascender.
https://www.strava.com/activities/351075041/overvi...
Monday Jul 20, 2015 #
Running 35:28 [3] 6.69 km (5:18 / km) +100m 4:56 / km
slept:5.5 shoes: Saucony Powergrid Triumph 11 y
Much needed easy recovery run from Saturday. Started too late to avoid the sun so was quite hot - and regretted not having headband. Still, at least a fairly strong wind.
Zig-zagged down through Stelvio and a short bit around the bottom end of Gaer.
Put in reasonable effort back up the hill (starting at 50-60%, finishing about 90% effort) - created a new segment for it since the two that exist either have ridiculous start and ends, or not anywhere near the road... Could be my best chance of an early KOM in Newport - don't think I can get to the front on Risca Road.
https://www.strava.com/activities/350285264/overvi...
Zig-zagged down through Stelvio and a short bit around the bottom end of Gaer.
Put in reasonable effort back up the hill (starting at 50-60%, finishing about 90% effort) - created a new segment for it since the two that exist either have ridiculous start and ends, or not anywhere near the road... Could be my best chance of an early KOM in Newport - don't think I can get to the front on Risca Road.
https://www.strava.com/activities/350285264/overvi...
Sunday Jul 19, 2015 #
Note
slept:3.0 (rest day)
Too hot and too tired. Walking back up from station this morning seemed pretty tough. Will try and do something easy tomorrow to make up.
Saturday Jul 18, 2015 #
1 PM
Running warm up/down 8:00 [3] 1.2 km (6:40 / km) +40m 5:43 / km
shoes: inov8 Mudclaw300 Yellow1
Along road to turning onto track and back again.
2 PM
Running - off road race (Waun Fach) 1:03:45 [5] 9.4 km (6:47 / km) +610m 5:07 / km
slept:4.5 shoes: inov8 Mudclaw300 Yellow1
Wow - calves really didn't like this...
Boiling hot so made the climb harder - insistence on full kit because it used to be "AM" category before it was shortened. At least the wind was behind us going up the hill.
Couldn't have gone up any faster given pain, but was between Helen and Niki until the first checkpoint so can't have been too bad - and Niki said she thought she had a great run.
Knew Andy Creber would get me going down, but held him off for some time until it became technical, and I slowed a lot. Despite the massive lead he got on me, ended up pretty close at the finish as I ran up the hill...
Overall about 2.5 mins quicker than last year, and improved times on all* strava segments - about 1.25 min gained on up, and 1.25 min on the down. Annoyingly, despite all the effort at the end could only match my time from last year for the finish up to the castle. Did at least gain a place so wasn't all in vain!
https://www.strava.com/activities/348797203/overvi...
Boiling hot so made the climb harder - insistence on full kit because it used to be "AM" category before it was shortened. At least the wind was behind us going up the hill.
Couldn't have gone up any faster given pain, but was between Helen and Niki until the first checkpoint so can't have been too bad - and Niki said she thought she had a great run.
Knew Andy Creber would get me going down, but held him off for some time until it became technical, and I slowed a lot. Despite the massive lead he got on me, ended up pretty close at the finish as I ran up the hill...
Overall about 2.5 mins quicker than last year, and improved times on all* strava segments - about 1.25 min gained on up, and 1.25 min on the down. Annoyingly, despite all the effort at the end could only match my time from last year for the finish up to the castle. Did at least gain a place so wasn't all in vain!
https://www.strava.com/activities/348797203/overvi...
Thursday Jul 16, 2015 #
Running (Lliswerry) 1:29:18 [3] 11.96 km (7:28 / km) +320m 6:35 / km
slept:4.5 shoes: inov8 Mudclaw300 Yellow1
First session with Lliswerry but Thursdays are more of a social run rather than proper training with long long pauses to re-group.
Thought it was quite a nice pace for me given I didn't want a hard run and got to go out somewhere different and explore up from Abercarn.
A little disoriented at the top as the pylons weren't where I expected them to be - thought we were going to come out further east.
May well have been better wearing trainers given how much was fire-track.
https://www.strava.com/activities/347583913
Missing Fan y Big run next week so will go back with Lliswerry and get to run past Mark and Alice's instead.
Thought it was quite a nice pace for me given I didn't want a hard run and got to go out somewhere different and explore up from Abercarn.
A little disoriented at the top as the pylons weren't where I expected them to be - thought we were going to come out further east.
May well have been better wearing trainers given how much was fire-track.
https://www.strava.com/activities/347583913
Missing Fan y Big run next week so will go back with Lliswerry and get to run past Mark and Alice's instead.
Wednesday Jul 15, 2015 #
Event: BOK Urban & Park Series
6 PM
Orienteering - Urban race (BOK Emersons Green) 39:57 [3] 7.37 km (5:25 / km) +75m 5:09 / km
slept:2.5 shoes: Saucony Powergrid Triumph 11 y
6.3km urban around Pomphrey Hill, Rodway and Emersons Green.
Running fairly slow today but still a bit surprised to be so far down the results. Ended up being followed by a large group into all of the controls on Rodway Hill so meant I was losing the time looking for the flags and they were led into them.
Taking mostly reasonable route choices - but not always the best as was being followed and wanted to see if I could drop this other guy. Did so at 15 and seems he made a big mess of 17. Route to 22 wasn't great as the slope was quite brambly.
A nice run, but think that last year's race here was better - maybe more scope to do things when the veg is lower.
https://www.strava.com/activities/346867983
Running fairly slow today but still a bit surprised to be so far down the results. Ended up being followed by a large group into all of the controls on Rodway Hill so meant I was losing the time looking for the flags and they were led into them.
Taking mostly reasonable route choices - but not always the best as was being followed and wanted to see if I could drop this other guy. Did so at 15 and seems he made a big mess of 17. Route to 22 wasn't great as the slope was quite brambly.
A nice run, but think that last year's race here was better - maybe more scope to do things when the veg is lower.
https://www.strava.com/activities/346867983
7 PM
Running warm up/down 5:00 [3] 0.8 km (6:15 / km)
shoes: Saucony Powergrid Triumph 11 y
Warm down lap of field with Mark.
Tuesday Jul 14, 2015 #
Running - off road (MDC Llangattock) 1:16:53 [3] 9.27 km (8:18 / km) +250m 7:18 / km
slept:5.0 shoes: inov8 Mudclaw300 Yellow1
MDC run from car park above Llangynidr, with o map. Late start due to delays from Cardiff. Alice and I clearly looked suspicious as got approached by the police but seems they were more interested in the other car - did a full search of car and pockets and one ended up in back of police car. Exciting.
Slow to the Chartist Cave, bit of orienteering, then slightly quicker back. Nice to be running in terrain, and rain was alright. Ankle weak so having to be careful.
Guest appearance from Alan Mackenzie was quite a surprise.
https://www.strava.com/activities/346205485
Slow to the Chartist Cave, bit of orienteering, then slightly quicker back. Nice to be running in terrain, and rain was alright. Ankle weak so having to be careful.
Guest appearance from Alan Mackenzie was quite a surprise.
https://www.strava.com/activities/346205485
Sunday Jul 12, 2015 #
Event: NGOC League 6
7 AM
O - Planning 1:30:00 [1] 3.0 km (30:00 / km)
slept:3.0
Very early start - in Newent before 7.
9 AM
Orienteering - Urban race (Newent Urban) 36:20 [4] 7.44 km (4:53 / km) +60m 4:42 / km
shoes: Saucony Powergrid Triumph 11 y
First starter to wake up the controls and check everything is fine. Started at 9.22 so meant I had to be back within 38 minutes to let the starts open on time.
Generally took what I consider to be the best route (but 2-3 suggest best is to double back via 1 - I had to make sure the no entry signs were clear on the unlocked gate [since locked by caretaker].
No trouble finding 4 :-) looks like typical NGOC control placing in the nice bit rather than the horribly nettly correct place - clearly forgot to update the map when I moved that control site in my head.
Long leg 12-13 took pretty much best route but do wonder if south of lake and then behind church might have been better still. The canopy cut-off made all the difference.
Missed the first turn I wanted into rugby pitch and had to double back, and took stupid route for 23 as thinking I'd be going to the other control there - so crossed fence when around was best.
Was a time to beat set, and two beat it. Not running so far as might have liked but had been really suffering after yesterday's races. Allowing for 2-3s per control wake up time confirms the value of knowing the map and course so well. Nice to get out to run a course beforehand - maybe this is the model that NGOC should be using for it's league race controlling?
Another great run by Scott.
Comments received were generally very positive.
https://www.strava.com/activities/344536776/overvi...
Generally took what I consider to be the best route (but 2-3 suggest best is to double back via 1 - I had to make sure the no entry signs were clear on the unlocked gate [since locked by caretaker].
No trouble finding 4 :-) looks like typical NGOC control placing in the nice bit rather than the horribly nettly correct place - clearly forgot to update the map when I moved that control site in my head.
Long leg 12-13 took pretty much best route but do wonder if south of lake and then behind church might have been better still. The canopy cut-off made all the difference.
Missed the first turn I wanted into rugby pitch and had to double back, and took stupid route for 23 as thinking I'd be going to the other control there - so crossed fence when around was best.
Was a time to beat set, and two beat it. Not running so far as might have liked but had been really suffering after yesterday's races. Allowing for 2-3s per control wake up time confirms the value of knowing the map and course so well. Nice to get out to run a course beforehand - maybe this is the model that NGOC should be using for it's league race controlling?
Another great run by Scott.
Comments received were generally very positive.
https://www.strava.com/activities/344536776/overvi...
2 PM
O - Planning 45:00 [3] 2.0 km (22:30 / km)
Collecting in the school
Saturday Jul 11, 2015 #
Event: Urban Event
9 AM
Running race (Newport Parkrun) 20:01 [5] 5.0 km (4:00 / km) +15m 3:57 / km
slept:4.0 shoes: Saucony Powergrid Triumph 11 y
Having a go at Newport to see how I compare against Lliswerry people.
Quite a nice course with stony tracks, bark, grass, and bare earth dodging trees. Not so "pan flat" as they say, and with odd rises and bends makes it slower than some. Felt about the same difficulty as Forest of Dean (on a very dry day) but it should be easier.
Pretty much 100% effort all the way - paced myself well at the start for 3:50ish ks but was miles back - around 50th, by the first corner onto the bark.
Pushing hard to overtake all the way from here - got around 30 and didn't lose any places - end result 22nd.
Very hot again this morning and was struggling. Would need cooler day, some rest in the week beforehand, and to do some intervals if I am to try and do it quicker.
https://www.strava.com/activities/343711856/overvi...
Quite a nice course with stony tracks, bark, grass, and bare earth dodging trees. Not so "pan flat" as they say, and with odd rises and bends makes it slower than some. Felt about the same difficulty as Forest of Dean (on a very dry day) but it should be easier.
Pretty much 100% effort all the way - paced myself well at the start for 3:50ish ks but was miles back - around 50th, by the first corner onto the bark.
Pushing hard to overtake all the way from here - got around 30 and didn't lose any places - end result 22nd.
Very hot again this morning and was struggling. Would need cooler day, some rest in the week beforehand, and to do some intervals if I am to try and do it quicker.
https://www.strava.com/activities/343711856/overvi...
11 AM
Orienteering race (SWOC Llangattock) 1:03:20 [3] 8.98 km (7:03 / km) +195m 6:22 / km
shoes: inov8 Mudclaw300 Yellow1
Score on Llangattock.
Route S-16-15-14-13-11-24-10-28-26-31-32-25-27-23-22-33-34-21-30-F.
Odd scoring system - 60 mins with max score 400, penalty 20 points per minute - so it massively discouraged going to the far away controls because each was worth, at most, only 1.5 minutes extra time. As a result will be a long way down the results...
Started with most people going for the lower scores on east side but opted out of 12 (only 10 points, and looked like it would add closer to 2 mins rather than 30s to drop down and crawl back up again) so on my own for a while.
Very slow on the uphills - as expected being just 2 hours after a hard run, but the plan was to do some orienteering rather than race.
Small miss on 31 but knew where to look. Went to fenced off pond beween 32 and 25, then went too far south so lost a little bit to Andy Stott who was ahead after cutting out more controls.
Went for the far away controls and mostly paid off except for 34 where lost 90s-2 mins - think it's the same control I messed up from same direction last year - missed by a few m, didn't see and nothing else to work from. Then lost another 30s on 30 by being a contour too low.
Quite nice to be orienteering in terrain, and weather was much fresher.
https://www.strava.com/activities/343711870
Route S-16-15-14-13-11-24-10-28-26-31-32-25-27-23-22-33-34-21-30-F.
Odd scoring system - 60 mins with max score 400, penalty 20 points per minute - so it massively discouraged going to the far away controls because each was worth, at most, only 1.5 minutes extra time. As a result will be a long way down the results...
Started with most people going for the lower scores on east side but opted out of 12 (only 10 points, and looked like it would add closer to 2 mins rather than 30s to drop down and crawl back up again) so on my own for a while.
Very slow on the uphills - as expected being just 2 hours after a hard run, but the plan was to do some orienteering rather than race.
Small miss on 31 but knew where to look. Went to fenced off pond beween 32 and 25, then went too far south so lost a little bit to Andy Stott who was ahead after cutting out more controls.
Went for the far away controls and mostly paid off except for 34 where lost 90s-2 mins - think it's the same control I messed up from same direction last year - missed by a few m, didn't see and nothing else to work from. Then lost another 30s on 30 by being a contour too low.
Quite nice to be orienteering in terrain, and weather was much fresher.
https://www.strava.com/activities/343711870
Thursday Jul 9, 2015 #
Event: Summer Street Challenge
Orienteering - Urban (NGOC Hatherley) 37:48 [3] 7.63 km (4:57 / km) +20m 4:53 / km
slept:5.0 shoes: Saucony Powergrid Triumph 11 y
Battling the trains again today - had to stand all the way to Cheltenham and then got a bit lost guessing the way to assembly.
5.7km on straight line.
No real mistakes, but was straight forward early on but quite tricky towards the end. Knew I had to turn right on way 11-12, noted the junction but had overshot by 20m when I remembered there was only 1 turning!
Didn't feel very fast but wasn't pushing until second half. Not caring about the result and can't expect to be running well on day 6 so didn't push to the limit. That said, I felt like I was going far better today than I was yesterday.
Course was ok, but maybe something more interesting needed to be done on long slog 10-11. Good job done with the courses given how little urban orienteering (and indeed almost any recently!) that Paul has done - plenty of planning ahead required to not go wrong.
Good run by Scott to beat me by 90s or so. On fresh legs suspect I would have been close to his time so must have been pretty much error free. By the sounds of it he's improving on control flow so we all better start watching out for him now...
https://www.strava.com/activities/342664447
5.7km on straight line.
No real mistakes, but was straight forward early on but quite tricky towards the end. Knew I had to turn right on way 11-12, noted the junction but had overshot by 20m when I remembered there was only 1 turning!
Didn't feel very fast but wasn't pushing until second half. Not caring about the result and can't expect to be running well on day 6 so didn't push to the limit. That said, I felt like I was going far better today than I was yesterday.
Course was ok, but maybe something more interesting needed to be done on long slog 10-11. Good job done with the courses given how little urban orienteering (and indeed almost any recently!) that Paul has done - plenty of planning ahead required to not go wrong.
Good run by Scott to beat me by 90s or so. On fresh legs suspect I would have been close to his time so must have been pretty much error free. By the sounds of it he's improving on control flow so we all better start watching out for him now...
https://www.strava.com/activities/342664447
Wednesday Jul 8, 2015 #
Event: BOK Urban & Park Series
Orienteering - Urban race (Chew Stoke) 44:23 [3] 7.95 km (5:35 / km) +110m 5:13 / km
slept:3.0 shoes: Saucony Powergrid Triumph 11 y
BOK "urban" around Chew Stoke.
Very pissed off with the garage for being hopeless so now without a car just in time for the train strikes - very strongly worded complaint been sent in ahead of me dialling every Heritage Automotive phone number I find (Bristol or otherwise) until somebody actually tells me whether they've actually serviced my car and got in the part it needs...
Wasn't in the mood for trying once got here (thanks to Mark for lift, and back to Temple Meads after) but it was quite a nice run and course was quite good. Map had a lot of funnies, but nothing on the scale of Penpole and didn't really matter to me.
https://www.strava.com/activities/341920336
Very pissed off with the garage for being hopeless so now without a car just in time for the train strikes - very strongly worded complaint been sent in ahead of me dialling every Heritage Automotive phone number I find (Bristol or otherwise) until somebody actually tells me whether they've actually serviced my car and got in the part it needs...
Wasn't in the mood for trying once got here (thanks to Mark for lift, and back to Temple Meads after) but it was quite a nice run and course was quite good. Map had a lot of funnies, but nothing on the scale of Penpole and didn't really matter to me.
https://www.strava.com/activities/341920336
Tuesday Jul 7, 2015 #
Running - off road (MDC Mynydd Garn Wen) 1:27:37 [3] 11.54 km (7:36 / km) +380m 6:31 / km
slept:5.0 shoes: inov8 Mudclaw300 Yellow1
MDC from far end of Pontypool. Got past Cwmbran the first time and realised I'd done a Saunders and left my shoes behind so a lot of right foot driving back home to pick them up...
Up along the canal, before taking the jungle route to the top. Recorded possibly the slowest km ever run in the history of the world - 19:30 as it really was tough.
Not feeling good for last mile or so - trapped wind or something - so pleased when we got to finish.
https://www.strava.com/activities/341257041
AGM went smoothly as most of committee weren't there.
Up along the canal, before taking the jungle route to the top. Recorded possibly the slowest km ever run in the history of the world - 19:30 as it really was tough.
Not feeling good for last mile or so - trapped wind or something - so pleased when we got to finish.
https://www.strava.com/activities/341257041
AGM went smoothly as most of committee weren't there.
Monday Jul 6, 2015 #
Running 48:07 [3] 8.08 km (5:57 / km) +250m 5:09 / km
slept:5.5 shoes: Saucony Powergrid Triumph 11 y
Garden sitting for Mark and Alice so an easy run from their after doing a little bit of harvesting.
First plan was to go up Twmbarlwm via the woods but felt like I needed trail shoes (and it started drizzling) so I went back to the roads. Took a wrong turn and hoped for a nice footpath to get me back on course but got to bottom and found it a bit unloved - so had bonus hill back up again. Used this as excuse for not going full distance down to Fourteen Locks before picking up the canal back again.
https://www.strava.com/activities/340530004/overvi...
First plan was to go up Twmbarlwm via the woods but felt like I needed trail shoes (and it started drizzling) so I went back to the roads. Took a wrong turn and hoped for a nice footpath to get me back on course but got to bottom and found it a bit unloved - so had bonus hill back up again. Used this as excuse for not going full distance down to Fourteen Locks before picking up the canal back again.
https://www.strava.com/activities/340530004/overvi...
Sunday Jul 5, 2015 #
Running 1:08:39 [3] 12.54 km (5:28 / km) +225m 5:01 / km
slept:5.5 shoes: Saucony Powergrid Triumph 11 y
Another slow explore. Started out cloudy but finished very hot and sunny.
Down Bassaleg Rd, to Fourteen Locks, around the Allt yr Yn woods, then back over the hill and Gaer Fort to finish.
Had a bit of a go at improving on the one segment from yesterday - now up to 5th, but leader did sub 1:00 kms so I suspect that's a little dubious...
Does appear to be quite a good location for going for runs - hope that in time I will know where I'm going as signing for Sihowy Valley walk isn't great in quite a few places.
https://www.strava.com/activities/339426662/overvi...
Down Bassaleg Rd, to Fourteen Locks, around the Allt yr Yn woods, then back over the hill and Gaer Fort to finish.
Had a bit of a go at improving on the one segment from yesterday - now up to 5th, but leader did sub 1:00 kms so I suspect that's a little dubious...
Does appear to be quite a good location for going for runs - hope that in time I will know where I'm going as signing for Sihowy Valley walk isn't great in quite a few places.
https://www.strava.com/activities/339426662/overvi...
Saturday Jul 4, 2015 #
Running 59:54 [3] 11.15 km (5:22 / km) +200m 4:56 / km
slept:5.0 shoes: Saucony Powergrid Triumph 11 y
Longish slow run from home and doing a bit of exploring. Belle Vue Park, Gaer Fort and then Allt yr Yn hill via back of cemetery. Finished with a lap of the Circle.
Plenty of variety. But very hot.
https://www.strava.com/activities/338883925/overvi...
Plenty of variety. But very hot.
https://www.strava.com/activities/338883925/overvi...
Thursday Jul 2, 2015 #
Note
Mudclaws have now done 1100km and still going fairly well. Next target is 700 miles but hopeful of them lasting through to end of Scottish before retiring. Not sure that'll get to 800 - but whatever they manage its pretty inpressive that they've got this far after almost exclusive use in rough terrain.
7 PM
Running - off road (Tintern Trot) 48:23 [4] 9.61 km (5:02 / km) +260m 4:26 / km
slept:2.0 shoes: inov8 Mudclaw300 Yellow1
Tintern Trot.
Had been feeling unwell all day and couple of days running terribly meant this was going to be written off.
Started fairly slowly as stuck in traffic but as it widened out after about a k got into reasonably good pace - sub 4:00. Kept running all of second section and felt ok - only walked on the steep hill.
Just felt slow on the top along Offas Dyke path - rain had made the top layer of ground very slippery so think overall conditions were worse than before.
Took descent more cautiously as knees still recovering from fall last month. Able to sprint into the finish and think I gained a few places.
Felt like it was actually a very good run so surprised that it was only 13s faster than last year. Maybe conditions on the top slowed me down much more than is thought. Thought it was better run than Saturday, but then half the distance and half the climb would be easier. - could have carried on for another few k if I had to.
Good MDC group out and won the team prize (not that I made the cut...). Also a handful of Westburys out here rather than at the Blazer.
Had been feeling unwell all day and couple of days running terribly meant this was going to be written off.
Started fairly slowly as stuck in traffic but as it widened out after about a k got into reasonably good pace - sub 4:00. Kept running all of second section and felt ok - only walked on the steep hill.
Just felt slow on the top along Offas Dyke path - rain had made the top layer of ground very slippery so think overall conditions were worse than before.
Took descent more cautiously as knees still recovering from fall last month. Able to sprint into the finish and think I gained a few places.
Felt like it was actually a very good run so surprised that it was only 13s faster than last year. Maybe conditions on the top slowed me down much more than is thought. Thought it was better run than Saturday, but then half the distance and half the climb would be easier. - could have carried on for another few k if I had to.
Good MDC group out and won the team prize (not that I made the cut...). Also a handful of Westburys out here rather than at the Blazer.
8 PM
Running warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: inov8 Mudclaw300 Yellow1
Warm down jog with MDC back to cars - and then back up to the event centre.
Wednesday Jul 1, 2015 #
Event: BOK Urban & Park Series
Orienteering - Urban (Portishead) 53:05 [3] 8.92 km (5:57 / km) +150m 5:29 / km
slept:3.0 shoes: Saucony Powergrid Triumph 11 y
BOK urban at Portishead. Just jogging around slowly.
Ok but not really my sort of urban. Lost a bit of time on 3 as the path I took was mapped slightly differently to how it was on the ground - it went from corner of olive green and i disregarded it as didn't go in right direction as per map - led further uphill by the unmapped fence between road and green.
Took the worse route to 8 as had seen Adam go that way so hadn't even bothered to check the map to see southern route was best.
Caught out by 14 - not because of thinking it was other side but because didn't clearly see it was two separate paths - just saw it as one going through. Then didn't see the route around to East - for both of these I think it's the north lines merging in with the detail and causing too many distractions to read map whilst running. Breaking the North lines where there's lots of walls and edges etc does make a massive difference to clarity and something to note for next time.
But fed up after this and the 6 or so consecutive dog legs didn't change that, but I suppose there's not much to it when not trying to be fast.
All that said, was well planned and plenty of route options on most of the longer legs.
Don't think the 45 minute drive to get there really helped my mood today. Won't miss Bristol traffic. Got the last few bits out of old flat and did more cleaning on the way back.
Ok but not really my sort of urban. Lost a bit of time on 3 as the path I took was mapped slightly differently to how it was on the ground - it went from corner of olive green and i disregarded it as didn't go in right direction as per map - led further uphill by the unmapped fence between road and green.
Took the worse route to 8 as had seen Adam go that way so hadn't even bothered to check the map to see southern route was best.
Caught out by 14 - not because of thinking it was other side but because didn't clearly see it was two separate paths - just saw it as one going through. Then didn't see the route around to East - for both of these I think it's the north lines merging in with the detail and causing too many distractions to read map whilst running. Breaking the North lines where there's lots of walls and edges etc does make a massive difference to clarity and something to note for next time.
But fed up after this and the 6 or so consecutive dog legs didn't change that, but I suppose there's not much to it when not trying to be fast.
All that said, was well planned and plenty of route options on most of the longer legs.
Don't think the 45 minute drive to get there really helped my mood today. Won't miss Bristol traffic. Got the last few bits out of old flat and did more cleaning on the way back.