Training Log Archive: rcroIn the 31 days ending Oct 31, 2015:
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Saturday Oct 31, 2015 #
9 AM
Running - off road race (FoD Parkrun) 20:53 [4] 5.0 km (4:11 / km) +30m 4:03 / km
slept:5.0 shoes: inov8 Mudclaw300 Yellow2
Plan was to take it easy today with 21k tomorrow - did start taking it easy but as I ended up overtaking a load of people at end of first lap, did second lap harder - enough to feel like I'd had a hard run when I finished.
Bit disappointed that the extra effort only got me 20:53 (when I was targetting 20:50 from "easy") - but the course may well have been 1 min slower than summer due to wet.
Good that I've finally equalled my finish straight time from 2013 (9th fastest on Strava) - but it telling me that I've equalled my best lap 2 time is misleading as the plot went off course at the end and hasn't linked the last 15s or so on to the segment - still actually quite a good time given rooty bit was quite slippery.
https://www.strava.com/activities/423694085/overvi...
Bit disappointed that the extra effort only got me 20:53 (when I was targetting 20:50 from "easy") - but the course may well have been 1 min slower than summer due to wet.
Good that I've finally equalled my finish straight time from 2013 (9th fastest on Strava) - but it telling me that I've equalled my best lap 2 time is misleading as the plot went off course at the end and hasn't linked the last 15s or so on to the segment - still actually quite a good time given rooty bit was quite slippery.
https://www.strava.com/activities/423694085/overvi...
10 AM
O - Planning 3:00:00 [1] 6.0 km (30:00 / km) +375m 22:51 / km
shoes: inov8 Mudclaw300 Yellow2
Checking and taping control sites in Highmeadow. By a massive margin, the worst map I've ever planned on - contours are the wrong shape and hence all the point features are wrong. Verging on so much wrong that was wondering if it was actually a good enough for a WNL.
Spent so long trying to match the map up that didn't get chance to visit 10 sites (mostly yellow), couldn't find two sites at all, and 4 that I want the day event planner to check as map gave me nothing suitable to confirm tagged the right feature.
Legs completely ripped apart getting to a feature in "white" - or waist deep dense brambles the way I went - which also seemed to be the only way out. No way can I leave that in for night o as would get tons of complaints.
Hopefully club will follow up on the suggestion I have every time I'm here - for a professional remap on Lidar base - as on the whole, runnability is still good and there's opportunity for some nice courses.
Spent so long trying to match the map up that didn't get chance to visit 10 sites (mostly yellow), couldn't find two sites at all, and 4 that I want the day event planner to check as map gave me nothing suitable to confirm tagged the right feature.
Legs completely ripped apart getting to a feature in "white" - or waist deep dense brambles the way I went - which also seemed to be the only way out. No way can I leave that in for night o as would get tons of complaints.
Hopefully club will follow up on the suggestion I have every time I'm here - for a professional remap on Lidar base - as on the whole, runnability is still good and there's opportunity for some nice courses.
Wednesday Oct 28, 2015 #
Running intervals (Lliswerry) 57:36 [5] 9.35 km (6:10 / km)
slept:5.0 shoes: Mizuno Wave Rider 18
Lliswerry track session - was hoping for road and easy and really not been too good after Saturday and last night.
4.5 lap warm up. 5x 50m and walk back - not my thing.
Then get told the actual session - for top groups, 2 pairs 3x800m, where each session started 4 mins after previous - although addition 6 (!) mins rest between. Sounded easy, but found it very tough. Jogged most of the 6 mins as standing around not good idea.
Set 1
2:42
2:48
2:49
Set 2
2:44
2:48
2:49
Not sure if that's good or bad consistency - but couldn't have done it much faster. For the 5 she did, was always a bit slower than post-marathon Emma - but for the last two, because of a couple of drop outs, ended up 3rd or 4th fastest.
Good session - but I hate any sort of hard effort that goes on for more than one lap (especially if boring lap)! Few days rest needed, maybe easy parkrun Saturday and see how well I survive on Sunday.
https://www.strava.com/activities/422120434
4.5 lap warm up. 5x 50m and walk back - not my thing.
Then get told the actual session - for top groups, 2 pairs 3x800m, where each session started 4 mins after previous - although addition 6 (!) mins rest between. Sounded easy, but found it very tough. Jogged most of the 6 mins as standing around not good idea.
Set 1
2:42
2:48
2:49
Set 2
2:44
2:48
2:49
Not sure if that's good or bad consistency - but couldn't have done it much faster. For the 5 she did, was always a bit slower than post-marathon Emma - but for the last two, because of a couple of drop outs, ended up 3rd or 4th fastest.
Good session - but I hate any sort of hard effort that goes on for more than one lap (especially if boring lap)! Few days rest needed, maybe easy parkrun Saturday and see how well I survive on Sunday.
https://www.strava.com/activities/422120434
Tuesday Oct 27, 2015 #
Running (Lliswerry) 49:07 [3] 10.28 km (4:47 / km) +95m 4:34 / km
slept:5.0 shoes: Mizuno Wave Rider 18
Short and flat run with Lliswerry. Legs not been too good since Saturday so wanted something easy - probably easier than what I ran.
Quite nice and dark along a lot of the paths.
Watch back to being an hour out from reality - but new software update come out today appears to have done more than fix the one bug they'd said so who knows what it'll be like tomorrow...
https://www.strava.com/activities/421500639/overvi...
Quite nice and dark along a lot of the paths.
Watch back to being an hour out from reality - but new software update come out today appears to have done more than fix the one bug they'd said so who knows what it'll be like tomorrow...
https://www.strava.com/activities/421500639/overvi...
Sunday Oct 25, 2015 #
Note
(rest day)
Tired out from two hard runs yesterday - no point risking an injury
Saturday Oct 24, 2015 #
Event: BOK Western Night League
2 PM
Running - off road race (Sugar Loaf) 54:41 [4] 9.53 km (5:44 / km) +445m 4:39 / km
slept:4.0 shoes: inov8 Mudclaw300 Yellow2
Second go at Sugar Loaf (extended) winter route.
WIth WNL after thought would be wise not to push too fast up the first hill so did what I thought was easy, but still less than 10 people in front, and once through the gate (walked the bend) still felt very tired and sluggish across the whole of the Deri.
Better ascending up the cone - and was able to run a lot of the lower part - dropped John A and reached summit just behind Katie and Clare. Legs had it by now - and right calf starting to feel tight - effect of last Saturday not yet gone? - so no confidence at all on the wet rocks and quite a lot of slipping.
Steady down, but passed by a few, reeled them back on the ascents. Didn't sprint (or try to sprint) the last 2k this time now I know the course is a mile longer than advertised.
End result was 30s faster than last year - but 1 min slower on descent. Combination of being much wetter, the rocky tracking much more covered in leaves, and not trying an overly long sprint (did so for only 500m this time) to finish. Still would have liked to have been more than 30s faster - but still seemed further up the pack than would expect.
Both John and Matthew Lawson think I'm about to start beating them - because of my "taking it easy" strong ascent - but don't have the right running style for descending so could still be a long way off...
Nice that the weather cleared for us - even some blue sky for the descent!
https://www.strava.com/activities/419530548/overvi...
WIth WNL after thought would be wise not to push too fast up the first hill so did what I thought was easy, but still less than 10 people in front, and once through the gate (walked the bend) still felt very tired and sluggish across the whole of the Deri.
Better ascending up the cone - and was able to run a lot of the lower part - dropped John A and reached summit just behind Katie and Clare. Legs had it by now - and right calf starting to feel tight - effect of last Saturday not yet gone? - so no confidence at all on the wet rocks and quite a lot of slipping.
Steady down, but passed by a few, reeled them back on the ascents. Didn't sprint (or try to sprint) the last 2k this time now I know the course is a mile longer than advertised.
End result was 30s faster than last year - but 1 min slower on descent. Combination of being much wetter, the rocky tracking much more covered in leaves, and not trying an overly long sprint (did so for only 500m this time) to finish. Still would have liked to have been more than 30s faster - but still seemed further up the pack than would expect.
Both John and Matthew Lawson think I'm about to start beating them - because of my "taking it easy" strong ascent - but don't have the right running style for descending so could still be a long way off...
Nice that the weather cleared for us - even some blue sky for the descent!
https://www.strava.com/activities/419530548/overvi...
7 PM
Orienteering - Night race (WNL Ashton Court) 1:04:46 [3] 8.83 km (7:20 / km) +180m 6:39 / km
shoes: inov8 Mudclaw300 Yellow2
WNL at Ashton Court - was going to skip it, but not much else do and good excuse to not be around to help move a washing machine down two flights of stairs.
S-1-24-3-4-5-25-6-14-23-20-12-21-22-26-36-27-28-29-34-35-30-37-31-32-33-19-11-9-F. 610 points less 48 penalty. 3rd behind Ben and Matt.
Running better than expected after fell race. With Paul and Scott until 25 (which I led them into :-) ) - then I did a u-turn and went to middle block of wood. BIt of a mistake as lost tons of time - not sure if it was map not matching the ground or ground not matching the map - did lots of fighting through crap and climbing over fallen tree trunks.
At least no trouble in eastern block - much easier getting them from above.
Lost more time on 27 - seemed further into green than expected. Similarly, time lost on 28 with brambles and not being able to match green splodges very well/at all in the dark - maybe should have entered from lower path. Fighting a lot of thick crap to get onto cycle track to 35 - but lovely unmapped path from control to track on other side.
In hindsight probably should have skipped 37 as took a long time to get to- felt like a contour higher than I would have expected but didn't lose time looking. 19 seemed a funny site and lost a minute or so - found an unmapped distinct tree to SW but did somehow manage to spot flag.
Pretty happy with my route, and constraints of the area actually make the route choice quite interesting for a score - didn't feel underplanned to me.
https://www.strava.com/activities/419530549/overvi...
Good to see that 4 of the top 5 tonight were Welsh :-)
S-1-24-3-4-5-25-6-14-23-20-12-21-22-26-36-27-28-29-34-35-30-37-31-32-33-19-11-9-F. 610 points less 48 penalty. 3rd behind Ben and Matt.
Running better than expected after fell race. With Paul and Scott until 25 (which I led them into :-) ) - then I did a u-turn and went to middle block of wood. BIt of a mistake as lost tons of time - not sure if it was map not matching the ground or ground not matching the map - did lots of fighting through crap and climbing over fallen tree trunks.
At least no trouble in eastern block - much easier getting them from above.
Lost more time on 27 - seemed further into green than expected. Similarly, time lost on 28 with brambles and not being able to match green splodges very well/at all in the dark - maybe should have entered from lower path. Fighting a lot of thick crap to get onto cycle track to 35 - but lovely unmapped path from control to track on other side.
In hindsight probably should have skipped 37 as took a long time to get to- felt like a contour higher than I would have expected but didn't lose time looking. 19 seemed a funny site and lost a minute or so - found an unmapped distinct tree to SW but did somehow manage to spot flag.
Pretty happy with my route, and constraints of the area actually make the route choice quite interesting for a score - didn't feel underplanned to me.
https://www.strava.com/activities/419530549/overvi...
Good to see that 4 of the top 5 tonight were Welsh :-)
Wednesday Oct 21, 2015 #
Event: Street Event 1 and AGM
Orienteering - Urban (SWOC Radyr) 58:20 [3] 10.65 km (5:29 / km) +170m 5:04 / km
slept:4.0 weight:72.2kg shoes: Mizuno Wave Rider 18
SWOC street o around Morganstown and Radyr. Traffic around Cardiff was terrible (15 miles in 54 minutes...) so arrived in a rush and hadn't got into orienteering mode by the time we started.
S-3-2-16-23-22-4-5-25-14-13-27-12-28-7-6-19-8*-11-15-26-24-21-18-17-F. 490* points from 600.
Fairly stupid route from the start - didn't think 3 was the best once I'd committed but looking now, getting 22 is awkward whatever. Still had Mark P behind me and we kept seeing a lot of each other all the way until I turned around at 11.
Spent a while looking for fire hydrant at 8 before deciding it wasn't there - no plaque and no corresponding man hole in ground. Apparently it was there but think we'll be credited as most people couldn't find it. Overshot 11 as just didn't see it.
Having to be very careful on the paved surfaces as little grip - new shoes held up from yesterday very well, so the rubber was still shiny before starting tonight - needs a few more runs before they start gripping.
Surprised at the good progress on the return as expecting to be late. With best route choices, think only extra control I could have got was 1 so reasonable result - none of the far away controls seemed worth the distance.
Quite enjoyable - nice simple format low key event and gives opportunity to run somewhere different.
https://www.strava.com/activities/417616036/overvi...
S-3-2-16-23-22-4-5-25-14-13-27-12-28-7-6-19-8*-11-15-26-24-21-18-17-F. 490* points from 600.
Fairly stupid route from the start - didn't think 3 was the best once I'd committed but looking now, getting 22 is awkward whatever. Still had Mark P behind me and we kept seeing a lot of each other all the way until I turned around at 11.
Spent a while looking for fire hydrant at 8 before deciding it wasn't there - no plaque and no corresponding man hole in ground. Apparently it was there but think we'll be credited as most people couldn't find it. Overshot 11 as just didn't see it.
Having to be very careful on the paved surfaces as little grip - new shoes held up from yesterday very well, so the rubber was still shiny before starting tonight - needs a few more runs before they start gripping.
Surprised at the good progress on the return as expecting to be late. With best route choices, think only extra control I could have got was 1 so reasonable result - none of the far away controls seemed worth the distance.
Quite enjoyable - nice simple format low key event and gives opportunity to run somewhere different.
https://www.strava.com/activities/417616036/overvi...
Tuesday Oct 20, 2015 #
5 PM
Running 5:00 [5] 0.9 km (5:33 / km) +25m 4:53 / km
shoes: Saucony Powergrid Triumph 10 r
From meeting to train.
6 PM
Running (Lliswerry) 1:07:11 [4] 14.48 km (4:38 / km) +150m 4:25 / km
slept:4.5 shoes: Mizuno Wave Rider 18
Caerleon Road out and back. Again the slowest in group 1 (of 2 people) as the other group 2s ran with 3 - but I thought I should be trying to go faster than easy.
Out fairly quick but only decided at the bridge to go ahead and do the extra loop around Caerleon. Fairly slow around and not too quick back - seemed a struggle.
Quite disappointed with lack of speed for effort, hoping its down to not having breakfast or lunch rather than losing speed/stamina as conditions were fairly nice for running.
60% or so effort for my first go up Caerau Road to get home - 40m climb in 300m; started feeling it just about half way up but it's still a lot easier than Cae Perllan Rd.
https://www.strava.com/activities/416959982/overvi...
Out fairly quick but only decided at the bridge to go ahead and do the extra loop around Caerleon. Fairly slow around and not too quick back - seemed a struggle.
Quite disappointed with lack of speed for effort, hoping its down to not having breakfast or lunch rather than losing speed/stamina as conditions were fairly nice for running.
60% or so effort for my first go up Caerau Road to get home - 40m climb in 300m; started feeling it just about half way up but it's still a lot easier than Cae Perllan Rd.
https://www.strava.com/activities/416959982/overvi...
Sunday Oct 18, 2015 #
Note
(rest day)
Feeling tired and lacking motivation. Yesterday was actually quite hard work so probably wise to take it easy and recover with another 10k plus to come each of Tuesday and Wednesday.
Don't think that all the hills yesterday with ankle locked in position have been helpful - but at least not feeling any worse today for it.
Don't think that all the hills yesterday with ankle locked in position have been helpful - but at least not feeling any worse today for it.
Saturday Oct 17, 2015 #
Event: NGOC League 9
Running - off road (Highmeadow) 1:08:53 [3] 10.17 km (6:46 / km) +430m 5:35 / km
slept:5.0 shoes: inov8 Mudclaw300 Yellow2
No parkrun as thought rest still a good idea after all the running in the week. Shame, as FoD course should have been in very good condition - and could well have been PB suitable.
Started out on the orienteering- but hit unexpected vertical descent going in to 1 (very poor map clarity - contours very pixellated), and then had similar (but not mapped) leaving path into 2. Basically unable to descend at all as had run out of the good ankle tape and had had to use the really sticky tape that locked it completing - so forcing my leg to be at 90 degrees to the slope. Uphill was quite uncomfortable too and getting calf.
Given it was quite brashed, didn't see much enjoyment for battling on with course and went for undulating training run, mostly following the course but with big extra loop around Bracelands.
Popped in to control 11 and was some lovely woodland and worth the trip off the path. Added on trip up other side of valley to make sure the run was over 10k and got the last two controls on way back. No navigation problems and seems I got to see the best of the forest.
Feedback of the courses seemed good - but the eastern down slope from Headless Hill isn't my terrain. Pleased to have still had an enjoyable day out.
https://www.strava.com/activities/414838386
Started out on the orienteering- but hit unexpected vertical descent going in to 1 (very poor map clarity - contours very pixellated), and then had similar (but not mapped) leaving path into 2. Basically unable to descend at all as had run out of the good ankle tape and had had to use the really sticky tape that locked it completing - so forcing my leg to be at 90 degrees to the slope. Uphill was quite uncomfortable too and getting calf.
Given it was quite brashed, didn't see much enjoyment for battling on with course and went for undulating training run, mostly following the course but with big extra loop around Bracelands.
Popped in to control 11 and was some lovely woodland and worth the trip off the path. Added on trip up other side of valley to make sure the run was over 10k and got the last two controls on way back. No navigation problems and seems I got to see the best of the forest.
Feedback of the courses seemed good - but the eastern down slope from Headless Hill isn't my terrain. Pleased to have still had an enjoyable day out.
https://www.strava.com/activities/414838386
Thursday Oct 15, 2015 #
Running race (Work handicap 5k) 19:54 [5] 5.01 km (3:58 / km) +20m 3:54 / km
slept:4.5 shoes: Saucony Powergrid Triumph 11 y
Little Stoke winter course in the dark. Took first few hundred yards steady, confirmed calf felt ok to run - recommissioning my "whacking stick" for massaging seems to have helped loosen it a bit during day - and pushed the rest. End result a few seconds faster than last month, despite wet and dark.
Very lonely run for 4.8k - with 61s gap in front and 69s behind, but overtook 5 in last straight with a strong sprint, and knowing that Jack was just behind and catching - so seems that handicaps were about right.
Very happy with time - given calfs tight and 6th run in 6 days - when the previous ones haven't been very easy ones at all.
https://www.strava.com/activities/413714330/overvi...
Last run before I retire trainers as new ones arrived today. Not bad for a pair I've never liked - 900+km and quite a few sub-20 5ks, massive 10k pb and HM pb by default. New pair feel a bit different shape - possibly more like the older Triumphs which I did like, but a little funny as so used to current pair, and legs and feet going to be aching after all this training - hopeful they'll be ok.
Very lonely run for 4.8k - with 61s gap in front and 69s behind, but overtook 5 in last straight with a strong sprint, and knowing that Jack was just behind and catching - so seems that handicaps were about right.
Very happy with time - given calfs tight and 6th run in 6 days - when the previous ones haven't been very easy ones at all.
https://www.strava.com/activities/413714330/overvi...
Last run before I retire trainers as new ones arrived today. Not bad for a pair I've never liked - 900+km and quite a few sub-20 5ks, massive 10k pb and HM pb by default. New pair feel a bit different shape - possibly more like the older Triumphs which I did like, but a little funny as so used to current pair, and legs and feet going to be aching after all this training - hopeful they'll be ok.
Wednesday Oct 14, 2015 #
Running intervals (Lliswerry) 49:59 [5] 8.84 km (5:39 / km) +50m 5:30 / km
slept:4.5 shoes: Saucony Powergrid Triumph 11 y
Lliswerry intervals on the SDR bridge. 4 cycles of 800m at 100% effort, 800m at 75% effort and 60s rest - but scrubbed the last 75% effort so that we would finish at right end of bridge.
Not too sure how well I would do as seized up a bit in afternoon - was noticeable running but not painful.
100% times - against the wind - 2:47, 2:47, 2:50, 2:47 which sounds reasonably consistent.
Road pace seems fairly good at the moment - possibly because of the longer intervals sessions. 5k tomorrow but may decide to take it more easy depending on how I feel.
https://www.strava.com/activities/413084985
Not too sure how well I would do as seized up a bit in afternoon - was noticeable running but not painful.
100% times - against the wind - 2:47, 2:47, 2:50, 2:47 which sounds reasonably consistent.
Road pace seems fairly good at the moment - possibly because of the longer intervals sessions. 5k tomorrow but may decide to take it more easy depending on how I feel.
https://www.strava.com/activities/413084985
Tuesday Oct 13, 2015 #
Running (Lliswerry) 50:14 [4] 10.44 km (4:49 / km) +200m 4:23 / km
slept:5.0 shoes: Saucony Powergrid Triumph 11 y
Lliswerry - "High Cross Horror" route. Handicapped start with fastest group going last, but arriving at 6.50 and there being just two other people there meant I was automatically in "Group 1" - and after being split up by no less than 5 stops for cars at road crossings meant I was on my own by High Cross.
Started overtaking the slow and very slow from Chartist Drive onwards, kept going steady up Bassaleg Road and put in a sprint to get past a woman (who was also sprinting) down to finish.
Not my idea of fun but probably good quality training in keeping up the pace throughout and not stopping to regroup every 5 minutes.
https://www.strava.com/activities/412381716/overvi...
Started overtaking the slow and very slow from Chartist Drive onwards, kept going steady up Bassaleg Road and put in a sprint to get past a woman (who was also sprinting) down to finish.
Not my idea of fun but probably good quality training in keeping up the pace throughout and not stopping to regroup every 5 minutes.
https://www.strava.com/activities/412381716/overvi...
Sunday Oct 11, 2015 #
Orienteering race (BOK Moseley Green) 1:22:59 [3] 10.87 km (7:38 / km) +305m 6:42 / km
slept:5.0 shoes: inov8 Mudclaw300 Yellow2
Moseley Green Brown - 9.1km.
Started and quickly agreed with Andy Creber - 331 controls in 9k seemed a lot and overprint was very cluttered. In fairness to planner, course had been comprehensively dyered to get rid of route choice to make it "safe" - hence pointless timed out crossings and control on parking track. However, making it less navigationally challenging didn't make it less enjoyable.
304 - not convinced by map here
305 - control placing seemed a bit funny, and with 306 less than 100m away on track two combined added little value
307 - nice leg, using and cutting across between bike tracks effectively. Towards end took the unmapped one from the night race, cut and rejoined and used where it crossed ditch as attackpoint for control - worked well even if bearing for last 300m!
312-313 timed out - I logged 89s, split says 84.
314 - seemed to be pulled off the nice path at start so had to go back to it - basically via road.
319-320 - was able to find way through that wasn't too far off straight and reasonably fast.
321 - nearly skipped this out completely as planning next leg. Had to keep track of all controls by now.
322 - nice leg. Found ditch, followed, found control. Probably the highlight of the course.
323-324 timed out - I logged 88s, split says 98 which is quite wrong hence am not recognising the extra 8s it's added on to my time.
325 - stopped right next to control but didn't see it as expecting it to be further east for some reason.
326 - went around to north in nice bit, pretty much went to centre of circle but wasn't there - although the string course was (marked OOB). Went back east to relocate and came through open to find control in wrong place in middle of open, covered in bracken (2 mins).
327 - in protest of above and to show how much I care about my result toured around the string course and punched a few extra controls.
329 - map not much good here, lots of extra ditches, and was all green not white.
330 - again map not good, but control put in easiest placed and was definitely right.
Not sure what updates have been made to map for this race but clear that I could do with quite a bit more before BUCS.
Was quite a nice jog around, and a nice day, but terrain and hill pace still struggling - I assume from yesterday's 5k effort. Not a bad result all the same (5th of 15 or so I'd guess)
https://www.strava.com/activities/410881224
Started and quickly agreed with Andy Creber - 331 controls in 9k seemed a lot and overprint was very cluttered. In fairness to planner, course had been comprehensively dyered to get rid of route choice to make it "safe" - hence pointless timed out crossings and control on parking track. However, making it less navigationally challenging didn't make it less enjoyable.
304 - not convinced by map here
305 - control placing seemed a bit funny, and with 306 less than 100m away on track two combined added little value
307 - nice leg, using and cutting across between bike tracks effectively. Towards end took the unmapped one from the night race, cut and rejoined and used where it crossed ditch as attackpoint for control - worked well even if bearing for last 300m!
312-313 timed out - I logged 89s, split says 84.
314 - seemed to be pulled off the nice path at start so had to go back to it - basically via road.
319-320 - was able to find way through that wasn't too far off straight and reasonably fast.
321 - nearly skipped this out completely as planning next leg. Had to keep track of all controls by now.
322 - nice leg. Found ditch, followed, found control. Probably the highlight of the course.
323-324 timed out - I logged 88s, split says 98 which is quite wrong hence am not recognising the extra 8s it's added on to my time.
325 - stopped right next to control but didn't see it as expecting it to be further east for some reason.
326 - went around to north in nice bit, pretty much went to centre of circle but wasn't there - although the string course was (marked OOB). Went back east to relocate and came through open to find control in wrong place in middle of open, covered in bracken (2 mins).
327 - in protest of above and to show how much I care about my result toured around the string course and punched a few extra controls.
329 - map not much good here, lots of extra ditches, and was all green not white.
330 - again map not good, but control put in easiest placed and was definitely right.
Not sure what updates have been made to map for this race but clear that I could do with quite a bit more before BUCS.
Was quite a nice jog around, and a nice day, but terrain and hill pace still struggling - I assume from yesterday's 5k effort. Not a bad result all the same (5th of 15 or so I'd guess)
https://www.strava.com/activities/410881224
Saturday Oct 10, 2015 #
9 AM
Running race (Cardiff Parkrun) 19:15 [5] 5.02 km (3:50 / km)
slept:4.0 shoes: Saucony Powergrid Triumph 11 y
Cardiff Parkrun on way to Llantrisant.
Took Alan's advice at start and put myself into the box a minute faster than I expected to achieve - so went in 18 min box, still lost 15+s over the first k fighting my way through slow people but it did clear away by the field. Finished 26th of 654 so fairly good in percentage terms.
Still not running too well but maintained sub 4 min/k to get PB by 10s - not enough left for sprint finish to get ahead of Gary's time, but had I known it was that close might well have mustered up just enough.
Quick course but struggles with so many people - Forest is much more enjoyable but this seems good if I want a fast run and seems to be only 13 mins drive from my house.
https://www.strava.com/activities/410030465
Took Alan's advice at start and put myself into the box a minute faster than I expected to achieve - so went in 18 min box, still lost 15+s over the first k fighting my way through slow people but it did clear away by the field. Finished 26th of 654 so fairly good in percentage terms.
Still not running too well but maintained sub 4 min/k to get PB by 10s - not enough left for sprint finish to get ahead of Gary's time, but had I known it was that close might well have mustered up just enough.
Quick course but struggles with so many people - Forest is much more enjoyable but this seems good if I want a fast run and seems to be only 13 mins drive from my house.
https://www.strava.com/activities/410030465
11 AM
Orienteering (Llantrisant) 49:56 [3] 5.34 km (9:21 / km) +150m 8:12 / km
shoes: inov8 Mudclaw300 Yellow2
4.3km green at Llantrisant.
Not sure if the area has got worse of if we just went into more less nice bits today.
Poor start as hill and terrain pace shot after morning run, pulled too far up hill trying to get through brambles. Path to 2 as learned getting through and finding stuff from north was hard last time.
4-5 tried going straight but wasn't fun with bramble and brash and pulled long way north and eventually hit bike track to run along. The ride has deteriorated a lot and soon gave up on that and had to fight brambles across into control - would have been much better going right round on the firetracks (estimate 2 mins saving this way). 5-6 not too nice but no alternative. Similar for 7 - mostly down to slow walk.
Left 7 to south and went through green to track which was ok. Slow down to 9 and up to 10, cut green to bike track and followed that back down. Rest ok.
Still a very physical area - good place for training.
https://www.strava.com/activities/410030482
Not sure if the area has got worse of if we just went into more less nice bits today.
Poor start as hill and terrain pace shot after morning run, pulled too far up hill trying to get through brambles. Path to 2 as learned getting through and finding stuff from north was hard last time.
4-5 tried going straight but wasn't fun with bramble and brash and pulled long way north and eventually hit bike track to run along. The ride has deteriorated a lot and soon gave up on that and had to fight brambles across into control - would have been much better going right round on the firetracks (estimate 2 mins saving this way). 5-6 not too nice but no alternative. Similar for 7 - mostly down to slow walk.
Left 7 to south and went through green to track which was ok. Slow down to 9 and up to 10, cut green to bike track and followed that back down. Rest ok.
Still a very physical area - good place for training.
https://www.strava.com/activities/410030482
Thursday Oct 8, 2015 #
Note
slept:4.0 (rest day)
In on 7.39 train, home on 9.41 - running 15 minutes late. Turns out reliance on trains is a great excuse for leaving work "early" :-) was worried I might have to stay another hour! Gives an idea of what January might be like...
Wednesday Oct 7, 2015 #
Running (Lliswerry) 52:14 [4] 10.64 km (4:55 / km) +40m 4:49 / km
slept:5.0 shoes: Saucony Powergrid Triumph 11 y
Lliswerry training. 5 mins off, 5 mins on x3.
Despite legs feeling crap put reasonable effort in and seemed to be on my own about mid way between groups 1 and 2 runners.
Pace for each effort
1 - 3:53/k
2 - 3:53/k
3 - 3:56/k
so not too bad - but the offs did get slower as the first one was quite fast and a few of us regrouped and looped back before the last one.
Half of the SDR ticked off now. Suspect it only needs a few more well placed runs to join up all of my Newport area GPS plots now.
https://www.strava.com/activities/408343313/overvi...
Despite legs feeling crap put reasonable effort in and seemed to be on my own about mid way between groups 1 and 2 runners.
Pace for each effort
1 - 3:53/k
2 - 3:53/k
3 - 3:56/k
so not too bad - but the offs did get slower as the first one was quite fast and a few of us regrouped and looped back before the last one.
Half of the SDR ticked off now. Suspect it only needs a few more well placed runs to join up all of my Newport area GPS plots now.
https://www.strava.com/activities/408343313/overvi...
Tuesday Oct 6, 2015 #
Running - off road (MDC Cwmcarn) 1:27:36 [3] 10.91 km (8:02 / km) +340m 6:57 / km
slept:5.0 shoes: inov8 Mudclaw300 Yellow2
MDC from Cwmcarn.
Very steep up, nice on the open, horrible descent as in the felling - steep, brambly, brashed and mud that caked underside of shoes so no grip. OK once on track at the bottom.
Hot evening but at least avoided any rain. Good food in pub after.
https://www.strava.com/activities/407720833
Very steep up, nice on the open, horrible descent as in the felling - steep, brambly, brashed and mud that caked underside of shoes so no grip. OK once on track at the bottom.
Hot evening but at least avoided any rain. Good food in pub after.
https://www.strava.com/activities/407720833
Sunday Oct 4, 2015 #
10 AM
O - Planning 4:00:00 [1] 16.0 km (15:00 / km) +900m 11:42 / km
slept:5.0 shoes: inov8 Mudclaw300 Yellow2
More mapping paths - getting very fed up now. Still a big chunk that haven't surveyed as it's been too busy each time. Most done now - but probably another short trip needed (and many hours of ocad) before I can start sorting out Nine Wells.
Think Duncan and Abi were around - her car was at least - but our paths didn't cross.
Think Duncan and Abi were around - her car was at least - but our paths didn't cross.
3 PM
Running 35:31 [3] 6.81 km (5:13 / km) +100m 4:52 / km
shoes: Saucony Powergrid Triumph 11 y
A short jog just so that Strava wouldn't have yet another empty Sunday. Struggling, but no surprise after almost 1k climb and 4 hours on my feet with no food, and fairly hard day yesterday.
https://www.strava.com/activities/406309203
https://www.strava.com/activities/406309203
Saturday Oct 3, 2015 #
9 AM
Running race (Newent Parkrun) 20:40 [5] 5.07 km (4:05 / km) +40m 3:55 / km
slept:4.5 shoes: Saucony Powergrid Triumph 11 y
Newent parkrun again whilst still dry.
Finding it very tough - Henry got ahead at the start and then stayed just in front all the way round. Slow on the first field down and then the track down to the bend so worried that Tim would catch up but luckily he seemed to burn out on lap 2 and dropped back some way.
Course is definitely long - and the adjustment near the start to keep well off the football pitch has made it at least 5s slower than it used to be. Black Mountains race seems to have knackered me so not surprised to find this hard (and it's much harder than you expect it to be) so a positive that I still just scraped a PB here.
Knew at least 10% of the runners today which is a bit surprising - and nice friendly group, always think of Newent as being one of the success stories of Parkrun - there not even having been a local running club/group before it launched.
https://www.strava.com/activities/405466161
Finding it very tough - Henry got ahead at the start and then stayed just in front all the way round. Slow on the first field down and then the track down to the bend so worried that Tim would catch up but luckily he seemed to burn out on lap 2 and dropped back some way.
Course is definitely long - and the adjustment near the start to keep well off the football pitch has made it at least 5s slower than it used to be. Black Mountains race seems to have knackered me so not surprised to find this hard (and it's much harder than you expect it to be) so a positive that I still just scraped a PB here.
Knew at least 10% of the runners today which is a bit surprising - and nice friendly group, always think of Newent as being one of the success stories of Parkrun - there not even having been a local running club/group before it launched.
https://www.strava.com/activities/405466161
12 PM
Orienteering - Urban (Photo-O) 1:17:17 [3] 13.02 km (5:56 / km) +120m 5:40 / km
shoes: Saucony Powergrid Triumph 11 y
NGOC Photo-O - supposedly "a bit of fun", but given 10 of the control sites I visited were marked in the wrong place by anything between 50 and 150m "fun" is not the word I would have used to describe it. A shame as it's a nice area for running.
Losses:
Due to misplaced control circles - 8.5 mins and 2 sites abandoned as couldn't match any picture or work out which direction to go to where it actually was (also c.90s gained by coming across one site 150m sooner than expected and avoiding a bigger dogleg)
Due to poor mapping - 1 min and 1 site abandoned (but looking at satellite can confirm map was broadly correct, as was I in looking in exactly the right place as per map - just photo location was some way back down the road (150+m))
Due to poorly/not at all marked footpaths - 4 mins and 2 sites. For one path, from the direction I approached, went through a garden with big signs saying "Private Land, do not enter" or similar, then second path I attempted started, but then went into a field and petered out, followed natural track and ended in dead end with aggressive horses chasing me.
So about 10 mins of time loss due to poor placement of control circles (at an event where the circle has to be exactly right to match the pictures) - apparently that is acceptable for a "fun" event, and still be worth £5 to enter. Should I be worried that this is the view of chair of events committee?
https://www.strava.com/activities/405466193
Losses:
Due to misplaced control circles - 8.5 mins and 2 sites abandoned as couldn't match any picture or work out which direction to go to where it actually was (also c.90s gained by coming across one site 150m sooner than expected and avoiding a bigger dogleg)
Due to poor mapping - 1 min and 1 site abandoned (but looking at satellite can confirm map was broadly correct, as was I in looking in exactly the right place as per map - just photo location was some way back down the road (150+m))
Due to poorly/not at all marked footpaths - 4 mins and 2 sites. For one path, from the direction I approached, went through a garden with big signs saying "Private Land, do not enter" or similar, then second path I attempted started, but then went into a field and petered out, followed natural track and ended in dead end with aggressive horses chasing me.
So about 10 mins of time loss due to poor placement of control circles (at an event where the circle has to be exactly right to match the pictures) - apparently that is acceptable for a "fun" event, and still be worth £5 to enter. Should I be worried that this is the view of chair of events committee?
https://www.strava.com/activities/405466193
Thursday Oct 1, 2015 #
Note
slept:5.0 (rest day)
This afternoon's excuses for not running trains to Cardiff (who'd want to go there...?) - bridge strike at Newport and dead person on the line between Swindon and Bristol. No rush to go home then...