Training Log Archive: rcroIn the 31 days ending Jan 31, 2016:
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Sunday Jan 31, 2016 #
11 AM
Orienteering (NGOC Training) 37:58 [3] 5.11 km (7:26 / km) +160m 6:25 / km
slept:4.0 shoes: inov8 Mudclaw300 Yellow2
NGOC training day at Blakeney Hill.
Got there and found that a shoe upper had ripped apart a bit during night-o last night. As don't have a second pair no choice but to go out with it.
Did 3 exercises
1. Platforms control pick with no control numbers given. Did this ok but bits of map I didn't quite agree with - but when you are having legs <50m your always going to notice the odd funny. My bearings seemed consistently off
https://www.strava.com/activities/482861254
2. More platorms in same area, but targetted for TD3/TD4 - much easier!
https://www.strava.com/activities/482861333
3. Part of the route choice exercise. Didn't see much point coming back to start between them (nor in doing the far away one), so picked the two that looked most interesting and then got the third in between via a route I wouldn't normally take. Poor bearing on first one meant had a bit of extra contouring to do, but woods were nice.
https://www.strava.com/activities/482861439
Got there and found that a shoe upper had ripped apart a bit during night-o last night. As don't have a second pair no choice but to go out with it.
Did 3 exercises
1. Platforms control pick with no control numbers given. Did this ok but bits of map I didn't quite agree with - but when you are having legs <50m your always going to notice the odd funny. My bearings seemed consistently off
https://www.strava.com/activities/482861254
2. More platorms in same area, but targetted for TD3/TD4 - much easier!
https://www.strava.com/activities/482861333
3. Part of the route choice exercise. Didn't see much point coming back to start between them (nor in doing the far away one), so picked the two that looked most interesting and then got the third in between via a route I wouldn't normally take. Poor bearing on first one meant had a bit of extra contouring to do, but woods were nice.
https://www.strava.com/activities/482861439
12 PM
Orienteering (NGOC Blakeney) 1:20:27 [3] 10.3 km (7:49 / km) +385m 6:35 / km
shoes: inov8 Mudclaw300 Yellow2
Then went round the course on offer a 9.1k, 400m climb "short" brown - with paths on the map. Had just been to 1 and 2 on previous exercise so ok.
Longwinded route to 3 to avoid river crossing and recall that over the bridge was quite rough. Long walk up hill towards four, mostly on the veg boundary but sticking in green as ground was firmer. Didn't quite go right after crossing the track and lucky to find control without too much time loss.
Paths to 6, and paths right around on 7-8. Useful to see 8 and 9 as seems lots had trouble here in night o. 8 was quite obvious in daylight, approaching from west, but had to be careful with 9 - knew I was in the right place but took a lot of looking to find the depression! 10 was a bit rough.
Straight for next few controls, then back into platform picking area, and then nasty brash towards the end. Had hoped to break 80 mins but couldn't do it with the mess between 18 and 19.
Nice to get out and do a long course, and for the woods to be quiet. The wet and mud and brash (along with climb) actually did make this very physcial and tough - especially after doing a few exercises beforehand.
https://www.strava.com/activities/482861814
Shoe has torn even more and looks terminal - at just 6 months' use, and only 511 miles logged am a bit disappointed. Ordered a new pair already to replace them (only options were "precision fit" - which I hope "fits") so fingers crossed I will have something to run in next weekend!
Longwinded route to 3 to avoid river crossing and recall that over the bridge was quite rough. Long walk up hill towards four, mostly on the veg boundary but sticking in green as ground was firmer. Didn't quite go right after crossing the track and lucky to find control without too much time loss.
Paths to 6, and paths right around on 7-8. Useful to see 8 and 9 as seems lots had trouble here in night o. 8 was quite obvious in daylight, approaching from west, but had to be careful with 9 - knew I was in the right place but took a lot of looking to find the depression! 10 was a bit rough.
Straight for next few controls, then back into platform picking area, and then nasty brash towards the end. Had hoped to break 80 mins but couldn't do it with the mess between 18 and 19.
Nice to get out and do a long course, and for the woods to be quiet. The wet and mud and brash (along with climb) actually did make this very physcial and tough - especially after doing a few exercises beforehand.
https://www.strava.com/activities/482861814
Shoe has torn even more and looks terminal - at just 6 months' use, and only 511 miles logged am a bit disappointed. Ordered a new pair already to replace them (only options were "precision fit" - which I hope "fits") so fingers crossed I will have something to run in next weekend!
Saturday Jan 30, 2016 #
9 AM
Running (Newport Parkrun) 19:36 [3] 5.0 km (3:55 / km)
slept:3.0 shoes: Mizuno Wave Rider 18
Newport parkrun winter course. Ran in trainers as told on Wednesday there are only a few slippery bits - but turns out it was quite wet across a lot of the course (although, I would agree that trainers were the right choice today)
Had quite a good start and towards the front - still managed to be consistently overtaking people at rate of 3-4 per lap. Expected to be about 10th so surprised to find I was 6th!
Big numbers today (maybe not quite as many as last week). Started lapping people just 200 yards into second lap and lost quite a bit of time battling through lapping through wooded sections - particularly on last lap. Ran into at least 4 people who decided to change their mind on keeping left as per instructions and marshal shouts - as I was overtaking to their right!
Think that's now 11 sub 20 min 5ks, 3 during January and 5 in last two months. Not a bad way to start off the year - and good final entry to Power of 10 as a Westbury Harrier before the transfer becomes effective on Monday.
https://www.strava.com/activities/481621062
Had quite a good start and towards the front - still managed to be consistently overtaking people at rate of 3-4 per lap. Expected to be about 10th so surprised to find I was 6th!
Big numbers today (maybe not quite as many as last week). Started lapping people just 200 yards into second lap and lost quite a bit of time battling through lapping through wooded sections - particularly on last lap. Ran into at least 4 people who decided to change their mind on keeping left as per instructions and marshal shouts - as I was overtaking to their right!
Think that's now 11 sub 20 min 5ks, 3 during January and 5 in last two months. Not a bad way to start off the year - and good final entry to Power of 10 as a Westbury Harrier before the transfer becomes effective on Monday.
https://www.strava.com/activities/481621062
6 PM
Orienteering - Night (WNL Gwaelod y Garth) 57:30 [3] 5.32 km (10:48 / km) +250m 8:45 / km
shoes: inov8 Mudclaw300 Yellow2
WNL on Marcus's new map near Taffs Well. Nice area and good evening to be out.
Map 1
S-4-5-8-7-13-6-18-19-10-2-12-15-1-16-17-3-14
Map 2
>15-12-4-18-19-9-14-13-11-16-3-1-6-F
Think 525 points plus 3 of the bonuses (75 points) - so 600 out of possible 750.
Moving quite slowly - very wet underfoot and being careful with ankle. Dumped the quarry controls on map 1 and then easily found a reasonable route to do the rest getting both bonus legs.
18-19 went around the paths, then got the controls on the way back up. 16-17, thought about paths but went straight and ended up too far east hitting the ditch below 6. Worked off two controls from map 2 to get me to control 3 - which was my attackpoint.
Map 2 - decided it wasn't sensible to attempt both bonuses as time not on side and no controls to pick up from 17 based on where I was starting. 15-12, didn't hit the path from before and had no idea where I was until chancing upon control. 18-19 mostly by paths, stopping at 9 on the way. Then had bit of trouble finding 9 on way back up.
Confused as to which feature 16, 3 and 10 were on when turning back onto the map with paths on. In the end (wrongly) decided that 10 was too far for me to be sure of finding quickly - just didn't match it to being the depression next to path on the other map!
Bit of a balls up leaving 1 and ended up on road having to go back up to finish. Got the 15 pointer just next to finish but didn't attempt the knoll, which was probably within reach (definitely so if didn't just go wrong)
So probably should have got an extra 30 or so points just at the end but not really many other opportunities to have added to my route. Fairly happy with "run" - but really wasn't trying to be fast tonight.
https://www.strava.com/activities/482166657
Map 1
S-4-5-8-7-13-6-18-19-10-2-12-15-1-16-17-3-14
Map 2
>15-12-4-18-19-9-14-13-11-16-3-1-6-F
Think 525 points plus 3 of the bonuses (75 points) - so 600 out of possible 750.
Moving quite slowly - very wet underfoot and being careful with ankle. Dumped the quarry controls on map 1 and then easily found a reasonable route to do the rest getting both bonus legs.
18-19 went around the paths, then got the controls on the way back up. 16-17, thought about paths but went straight and ended up too far east hitting the ditch below 6. Worked off two controls from map 2 to get me to control 3 - which was my attackpoint.
Map 2 - decided it wasn't sensible to attempt both bonuses as time not on side and no controls to pick up from 17 based on where I was starting. 15-12, didn't hit the path from before and had no idea where I was until chancing upon control. 18-19 mostly by paths, stopping at 9 on the way. Then had bit of trouble finding 9 on way back up.
Confused as to which feature 16, 3 and 10 were on when turning back onto the map with paths on. In the end (wrongly) decided that 10 was too far for me to be sure of finding quickly - just didn't match it to being the depression next to path on the other map!
Bit of a balls up leaving 1 and ended up on road having to go back up to finish. Got the 15 pointer just next to finish but didn't attempt the knoll, which was probably within reach (definitely so if didn't just go wrong)
So probably should have got an extra 30 or so points just at the end but not really many other opportunities to have added to my route. Fairly happy with "run" - but really wasn't trying to be fast tonight.
https://www.strava.com/activities/482166657
Wednesday Jan 27, 2016 #
Running hills (Lliswerry) 1:05:08 [3] 11.16 km (5:50 / km) +165m 5:26 / km
slept:3.0 shoes: Mizuno Wave Rider 18
Lliswerry training on Hartridge Hill - 15 efforts in blocks of 3 with 2 mins rest between. Each effort had about 200m out with 15m climb, with the return forming the recovery.
Pace increasing each time - thought the third set was quick, but fourth and final sets were quicker, and watch saying sub 3:00/k pace going up the "steep" bit.
Quite a small representation of groups 1-3 tonight with Lliswerry 8 on Sunday - but the demographic was something orienteering could only dream of (and enough to make me feel old)
https://www.strava.com/activities/479891381
After terrible trouble getting through traffic yesterday, relatively clean trip to Spytty set a new record time of 12 mins drive from home - so beats my best Filton to Coombe Dingle time despite being at least 2 miles further!
Pace increasing each time - thought the third set was quick, but fourth and final sets were quicker, and watch saying sub 3:00/k pace going up the "steep" bit.
Quite a small representation of groups 1-3 tonight with Lliswerry 8 on Sunday - but the demographic was something orienteering could only dream of (and enough to make me feel old)
https://www.strava.com/activities/479891381
After terrible trouble getting through traffic yesterday, relatively clean trip to Spytty set a new record time of 12 mins drive from home - so beats my best Filton to Coombe Dingle time despite being at least 2 miles further!
Tuesday Jan 26, 2016 #
Running - off road (MDC Llangynidr) 1:17:58 [3] 12.14 km (6:25 / km) +210m 5:55 / km
slept:4.0 shoes: inov8 Mudclaw300 Yellow2
MDC run from Llangynidr. Lovely evening for a run.
Canal to Talybont, up the incline and across the field and canal back. No summit visit this time given how unpleasant it was driving across the moors.
Could tell when the wind was with you and when it wasn't. Glad to have gone for double waterproof - although warm did keep the wind out. Towpath was wetter than the canal, and the last part of the incline was more of a river!
Running quite slowly as tired from Sunday still, and taking care on the stones on the incline with ankle (it's also tired from Sunday). Cautious through fields and chatting on canal.
Glad to have got out tonight. Food servings at the pub very large was a bonus.
https://www.strava.com/activities/479229485
Canal to Talybont, up the incline and across the field and canal back. No summit visit this time given how unpleasant it was driving across the moors.
Could tell when the wind was with you and when it wasn't. Glad to have gone for double waterproof - although warm did keep the wind out. Towpath was wetter than the canal, and the last part of the incline was more of a river!
Running quite slowly as tired from Sunday still, and taking care on the stones on the incline with ankle (it's also tired from Sunday). Cautious through fields and chatting on canal.
Glad to have got out tonight. Food servings at the pub very large was a bonus.
https://www.strava.com/activities/479229485
Sunday Jan 24, 2016 #
Running long 2:00:47 [4] 24.81 km (4:52 / km) +315m 4:35 / km
slept:4.0 weight:72kg shoes: Mizuno Wave Rider 18
Felt that just 12k yesterday wasn't enough for a whole weekend - even if I felt tired so went for a long road run in the Forest whilst the MTBO was on. They had a 2hr score so set my target time at 2hrs - unfortunately was a bit late.
Cycle centre > Parkend > Coleford > top edge of Highmeadow > Mile End > loop of Sallowvallets to finish
Started out quite steady but easy pace was relatively quick heading downhill. Long long drag to Coleford was harder - and as it's so hot today felt really overdressed with my one layer on!
Given it was quite a last minute decision to go to Coleford rather than Mallards Pike, kept chopping and changing route plans so ended up in High Meadow and cut out a detour to Lydbrook. Made for a fairly nice route in the end.
Quite a nice route but the Sallowvallets loop was tortuously long - and pushed the last 2k to half marathon distance quite hard as wanted to better my 2nd best time (1:44:40) - which I did by a minute. Slowed down until descending when I realised that 2hrs was actually quite tight.
Running quite well and good pace that I kept up for whole run so pleased with how it went - and to have bagged a 20k+ run already this year. Still need to work on distance (and climb) for the spring.
https://www.strava.com/activities/477559446
Back at Moseley Green with Paul after - to make some sense of a bit of map with fundamental errors - Paul has already done a good job with adding some of the bigger unmapped features. Definitely at least one of 2014 Galoppen tags was in an unmapped feature - but not checked to see if it was one of the ones I had lots of trouble with in this area. Can fix the map for our courses but a club with BOK's resources should definitely be remapping this before it's next used again (as was implied would happen after last time)
Cycle centre > Parkend > Coleford > top edge of Highmeadow > Mile End > loop of Sallowvallets to finish
Started out quite steady but easy pace was relatively quick heading downhill. Long long drag to Coleford was harder - and as it's so hot today felt really overdressed with my one layer on!
Given it was quite a last minute decision to go to Coleford rather than Mallards Pike, kept chopping and changing route plans so ended up in High Meadow and cut out a detour to Lydbrook. Made for a fairly nice route in the end.
Quite a nice route but the Sallowvallets loop was tortuously long - and pushed the last 2k to half marathon distance quite hard as wanted to better my 2nd best time (1:44:40) - which I did by a minute. Slowed down until descending when I realised that 2hrs was actually quite tight.
Running quite well and good pace that I kept up for whole run so pleased with how it went - and to have bagged a 20k+ run already this year. Still need to work on distance (and climb) for the spring.
https://www.strava.com/activities/477559446
Back at Moseley Green with Paul after - to make some sense of a bit of map with fundamental errors - Paul has already done a good job with adding some of the bigger unmapped features. Definitely at least one of 2014 Galoppen tags was in an unmapped feature - but not checked to see if it was one of the ones I had lots of trouble with in this area. Can fix the map for our courses but a club with BOK's resources should definitely be remapping this before it's next used again (as was implied would happen after last time)
Note
Found out from Paul that, once again, I've missed the entry deadline for BOK Trot (it was last Friday - was going to enter tonight). Given I wasn't sure about going to this anyway, looks a little more likely that I just won't bother chancing EOD with the history of running out of maps!
Saturday Jan 23, 2016 #
Event: Western Night League
1 PM
Running warm up/down 12 [3] 1.5 km (8 / km) +50m 7 / km
slept:4.0 shoes: inov8 Mudclaw300 Yellow2
warm up jog to start and up hill and back with John Aggleton.
2 PM
Running - off road race (Craig yr Allt) 38:13 [4] 6.26 km (6:06 / km) +350m 4:46 / km
shoes: inov8 Mudclaw300 Yellow2
Second go at Craig yr Allt race - this year's course being a bit longer with change of route on way up, and I don't recall going over the bridge across Taff Trail last time.
To be honest, not running too well. Legs a bit tight after Thursday and, as per last year, right calf was getting quite unhappy on last big hill.
Generally though, think I was running better - just knowing about the vertical descents this time meant I took them a lot slower than last year (when I only realised they were vertical after I'd gone over the edge...).
End time was 11s or so better than last year - in similar conditions.
Not seen results but was roughly 20th at some point before descent so maybe 25th or so of 120. Sounds like a reasonable result for me in a fell race.
https://www.strava.com/activities/476887828
To be honest, not running too well. Legs a bit tight after Thursday and, as per last year, right calf was getting quite unhappy on last big hill.
Generally though, think I was running better - just knowing about the vertical descents this time meant I took them a lot slower than last year (when I only realised they were vertical after I'd gone over the edge...).
End time was 11s or so better than last year - in similar conditions.
Not seen results but was roughly 20th at some point before descent so maybe 25th or so of 120. Sounds like a reasonable result for me in a fell race.
https://www.strava.com/activities/476887828
6 PM
Orienteering - Night race (WNL Blakeney Hill) 1:00:23 [3] 6.17 km (9:47 / km) +225m 8:17 / km
shoes: inov8 Mudclaw300 Yellow2
Joe's WNL at Blakeney and Mallards Pike. Unfortunately just couldn't get my head in to orienteering mode - had been hanging around to see if Ben actually did turn up to warn him not to expect to find it very easy... but he didn't get there until around 20s after I turned off parking track!
Coasting around in 3rd gear and not paying much attention to where I was going.
S-12-4-15-28-30-20-13-11-3-25-10-2-17-9-1-24-14-23-6-16-F. 385 points less 4 for being late.
Mess of 12 as paying more attention to cars - no idea where I was. Also no idea where I was on 15, but did manage to see it so roughly going in right direction.
Battled muddy ride up to 28 and wasn't far away - was where I thought I was all along! (and only point tonight that that was the case). 28-30 took a long time.
No attempt at any speed down gully to 20, and then made quite a mess of finding it. Approached 13 via an old green and yellow tag. Missed 11 - saw the re-entrant but it wasn't when I expected it so had to turn back from track beyond.
Some time loss at 10. Lots and lots of time at 17 - just wasn't sure I was on the path, then didn't see control when right beneath me.
Maybe managed to hit 4th gear after 1. 24 ok but tentative, 14 ok. Dropped 18 as brambles looked tough - then big miss at 23 - went through lots of bracken so thought I was high but was actually too low. Eventually gave up and moved on, but turned around at right time to see it and punch.
Poor bearing for 6 but somehow hit it well. OK for 16 but no attempt at big push to minimise/evade penalty into finish.
Good course - but found Mallards Pike side quite tough going. Shame my mind didn't get into it. No idea what everyone else was doing given how scrappy my run was - finished 5th and just 26 points off 2nd! Even maintained my 100% record over Duncan at night-o.
See how I feel for a long run in forest tomorrow...
https://www.strava.com/activities/476887997
Coasting around in 3rd gear and not paying much attention to where I was going.
S-12-4-15-28-30-20-13-11-3-25-10-2-17-9-1-24-14-23-6-16-F. 385 points less 4 for being late.
Mess of 12 as paying more attention to cars - no idea where I was. Also no idea where I was on 15, but did manage to see it so roughly going in right direction.
Battled muddy ride up to 28 and wasn't far away - was where I thought I was all along! (and only point tonight that that was the case). 28-30 took a long time.
No attempt at any speed down gully to 20, and then made quite a mess of finding it. Approached 13 via an old green and yellow tag. Missed 11 - saw the re-entrant but it wasn't when I expected it so had to turn back from track beyond.
Some time loss at 10. Lots and lots of time at 17 - just wasn't sure I was on the path, then didn't see control when right beneath me.
Maybe managed to hit 4th gear after 1. 24 ok but tentative, 14 ok. Dropped 18 as brambles looked tough - then big miss at 23 - went through lots of bracken so thought I was high but was actually too low. Eventually gave up and moved on, but turned around at right time to see it and punch.
Poor bearing for 6 but somehow hit it well. OK for 16 but no attempt at big push to minimise/evade penalty into finish.
Good course - but found Mallards Pike side quite tough going. Shame my mind didn't get into it. No idea what everyone else was doing given how scrappy my run was - finished 5th and just 26 points off 2nd! Even maintained my 100% record over Duncan at night-o.
See how I feel for a long run in forest tomorrow...
https://www.strava.com/activities/476887997
Thursday Jan 21, 2016 #
Running - off road (Piercefield Park) 43:27 [3] 8.44 km (5:09 / km) +250m 4:29 / km
slept:4.0 shoes: inov8 Mudclaw300 Yellow2
Paul and Andy's night race from Chepstow racecourse.
Very sticky mud and not much grip probably helped me. But lack of balance and technique on long cambered section didn't. Realised 400m in that had forgotten to tape ankle so a little extra cautious.
Steady start, gained a few on first climb and through the bog, lost a load on the "technical" section - but even though it remained "technical" until the top seems my hill climbing came through stronger and had regained all the lost places by the top.
Nice fast fields down so held the place. Ran the first half of the pond but once waist deep found walk was better.
Ran up the steps but just fast walk muddy climb after - but had caught next group along and gained another 2 places in last 500 yards. A bit more of an uphill at the finish and I should have got the next 3.
Much more fun than I expected, and a reasonable run from me. Another win for Matt - 12s or so clear of Paul shows he's still in top form.
https://www.strava.com/activities/475443402
Very sticky mud and not much grip probably helped me. But lack of balance and technique on long cambered section didn't. Realised 400m in that had forgotten to tape ankle so a little extra cautious.
Steady start, gained a few on first climb and through the bog, lost a load on the "technical" section - but even though it remained "technical" until the top seems my hill climbing came through stronger and had regained all the lost places by the top.
Nice fast fields down so held the place. Ran the first half of the pond but once waist deep found walk was better.
Ran up the steps but just fast walk muddy climb after - but had caught next group along and gained another 2 places in last 500 yards. A bit more of an uphill at the finish and I should have got the next 3.
Much more fun than I expected, and a reasonable run from me. Another win for Matt - 12s or so clear of Paul shows he's still in top form.
https://www.strava.com/activities/475443402
Wednesday Jan 20, 2016 #
Event: Street Event 4
Orienteering - Urban (SWOC Whitchurch) 59:29 [3] 10.56 km (5:38 / km) +50m 5:30 / km
slept:4.0 shoes: Mizuno Wave Rider 18
SWOC street O in Whitchurch, and overlapping a bit with the last one over the river and in Llandaf.
Mind not into this tonight, and with hard run yesterday and race tomorrow, and lots of ice, kept pace slow. Didn't plan a route - just went to bits that looked interesting.
S-19-8-25-11-30-15-24-28-14-17-18-2-3-16-23-9-F. 320 points I think.
Spent a while at 30 confirming I was in the right place. At times needed my big light (which is being saved for tomorrow) near the river. Quite icy, and walked the steps cautiously.
Caught out by the locked gates between 14 and 17 - but as it's only a bit of a fun with a rather vague Open Orienteering Map it's not a problem.
Nearly made possibly the biggest orienteering mistake ever going to 16 - had half climbed the fence to run along a muddy/grassy "track" along the river before checking the map again and realising I should be on a road.
Not super competitive but still not too far behind Marcus. Enjoyed my jog around which is the most important thing.
https://www.strava.com/activities/474778159
Mind not into this tonight, and with hard run yesterday and race tomorrow, and lots of ice, kept pace slow. Didn't plan a route - just went to bits that looked interesting.
S-19-8-25-11-30-15-24-28-14-17-18-2-3-16-23-9-F. 320 points I think.
Spent a while at 30 confirming I was in the right place. At times needed my big light (which is being saved for tomorrow) near the river. Quite icy, and walked the steps cautiously.
Caught out by the locked gates between 14 and 17 - but as it's only a bit of a fun with a rather vague Open Orienteering Map it's not a problem.
Nearly made possibly the biggest orienteering mistake ever going to 16 - had half climbed the fence to run along a muddy/grassy "track" along the river before checking the map again and realising I should be on a road.
Not super competitive but still not too far behind Marcus. Enjoyed my jog around which is the most important thing.
https://www.strava.com/activities/474778159
Tuesday Jan 19, 2016 #
Running (Lliswerry) 51:25 [3] 11.02 km (4:40 / km) +205m 4:16 / km
slept:4.5 shoes: Mizuno Wave Rider 18
High Cross loop on cold but clear evening.
Reasonable effort up the hills - helped a lot on Bassaleg Road by having the other groups to chase (but passing them requires slowing down!) - beat me previous record on the segment by 13s so sounds good.
Other segments don't flag up as being particularly good - yet none were more than 5s off my PB.
Good start to the week - hopefully lead to me getting some good runs at Street O/night race/fell race/WNL this week :-)
https://www.strava.com/activities/473959559
Reasonable effort up the hills - helped a lot on Bassaleg Road by having the other groups to chase (but passing them requires slowing down!) - beat me previous record on the segment by 13s so sounds good.
Other segments don't flag up as being particularly good - yet none were more than 5s off my PB.
Good start to the week - hopefully lead to me getting some good runs at Street O/night race/fell race/WNL this week :-)
https://www.strava.com/activities/473959559
Sunday Jan 17, 2016 #
Note
(rest day)
Saturday Jan 16, 2016 #
Event: NGOC League 1
9 AM
Running race (Lydney Parkskate) 20:23 [4] 5.0 km (4:05 / km) +10m 4:02 / km
slept:5.0 shoes: inov8 Mudclaw300 Yellow2
Glad this was on as knew it would be a risk to ice but FoD too far from Moseley Green to get controlling in so came here anyway.
Took Steve's advice and wore mudclaws; probably right choice for the mud.
Running was smooth and relaxed rather than racing. Third could have been possible if I tried hard.
The section of lap across the ice rink took naturally slowly, but no grip on the grass either.
Pleased to see they skipped the customary 10 minute parkrun briefing and kept the chat to a minimum - parkrun aren't flavour of the month in the forest at the moment given all their arsing about so full credit to the volunteers for turning out on a cold day and keeping it going despite the aggro.
https://www.strava.com/activities/471761883 - reuploaded as strava being funny
Took Steve's advice and wore mudclaws; probably right choice for the mud.
Running was smooth and relaxed rather than racing. Third could have been possible if I tried hard.
The section of lap across the ice rink took naturally slowly, but no grip on the grass either.
Pleased to see they skipped the customary 10 minute parkrun briefing and kept the chat to a minimum - parkrun aren't flavour of the month in the forest at the moment given all their arsing about so full credit to the volunteers for turning out on a cold day and keeping it going despite the aggro.
https://www.strava.com/activities/471761883 - reuploaded as strava being funny
10 AM
O - Planning (BUCS Controlling) 1:10:00 [3] 7.2 km (9:43 / km) +300m 8:03 / km
shoes: inov8 Mudclaw300 Yellow2
Checking for tags north of the road. Parked over the tunnel and walked the first four, then moved car to by Rising Sun and ran across to Danby. Then across to top of Parkend and ran the controls in NW corner of map.
Circulation in map/compass thumb suffering despite gloves, so had to have compass on right thumb for last loop.
Wildlife count
3 boar
2 deer
Circulation in map/compass thumb suffering despite gloves, so had to have compass on right thumb for last loop.
Wildlife count
3 boar
2 deer
12 PM
Orienteering (NGOC Bixslade) 1:00:46 [3] 7.38 km (8:14 / km) +280m 6:55 / km
shoes: inov8 Mudclaw300 Yellow2
6.3km blue at Bixslade.
Intentions of skipping controls if horrible descent given it's a long day.
Slowed for the latter stages of 1 - a bit hairy but generally ok (some on green didn't survive). OK on next few but again taking descent to 3 gingerly - confident at least that I had seen it before descending!
Left 5 to NW along extraction track and possible good move. Helped a bit on 7 as loads of people there at the time. No trouble with next few, but of course in a train (and some going in the right direction!)
10-11. If I was controlling I'd have blocked this and the next leg as dangerous. My impression of the leg wasn't helped by the unfairness caused by variable crap between the paths at bottom - my line turned to thigh deep brambles, and when I reached the thigh high tree trunks amongst them I had to turn back. After this was rock climbing - which was ok until the rocks ended and it was just mud. Control was on a fairly vertical hillock.
11-12 required contouring on said slope, or crossing 8-10ft high "crossable" crag to path below. Better option would have been to scrub 11 and have leg 10-12 allowing southern route to avoid all this.
OK from here. Went W from 14 and picked up diagonal path through young trees to ensure I didn't have to cross the valley. Wise, but wasn't quick.
Mostly a good course,but shame results will be swayed by luck and rock climbing ability on the long leg.
https://www.strava.com/activities/471761902 reuploaded as strava being funny
Intentions of skipping controls if horrible descent given it's a long day.
Slowed for the latter stages of 1 - a bit hairy but generally ok (some on green didn't survive). OK on next few but again taking descent to 3 gingerly - confident at least that I had seen it before descending!
Left 5 to NW along extraction track and possible good move. Helped a bit on 7 as loads of people there at the time. No trouble with next few, but of course in a train (and some going in the right direction!)
10-11. If I was controlling I'd have blocked this and the next leg as dangerous. My impression of the leg wasn't helped by the unfairness caused by variable crap between the paths at bottom - my line turned to thigh deep brambles, and when I reached the thigh high tree trunks amongst them I had to turn back. After this was rock climbing - which was ok until the rocks ended and it was just mud. Control was on a fairly vertical hillock.
11-12 required contouring on said slope, or crossing 8-10ft high "crossable" crag to path below. Better option would have been to scrub 11 and have leg 10-12 allowing southern route to avoid all this.
OK from here. Went W from 14 and picked up diagonal path through young trees to ensure I didn't have to cross the valley. Wise, but wasn't quick.
Mostly a good course,but shame results will be swayed by luck and rock climbing ability on the long leg.
https://www.strava.com/activities/471761902 reuploaded as strava being funny
2 PM
O - Planning (BUCS Controlling) 1:34:47 [3] 8.26 km (11:28 / km) +280m 9:49 / km
shoes: inov8 Mudclaw300 Yellow2
Checking tags south of the road.
Abysmal map - could not be used for a major event, and needs care for a C. Spent a lot of time trying to work out (a) if the mapper had ever visited the terrain and (b) if he did, how did he decide which identically sized features should be on the map and which shouldn't - a few places where it may be possible to lose a lot of time around unmapped features in competition although control flag is a bit of a give away.
By the end of it was thinking that I might have had more success in matching ground to the Bixslade map instead. What happened to the much hyped updates that were promised after all the issues identified at the Galoppen over a year ago?
Cold rain at times - instantly regretted forgetting to put my base layer back on after I left the car.
Wildlife count
14 boar
0 deer
Abysmal map - could not be used for a major event, and needs care for a C. Spent a lot of time trying to work out (a) if the mapper had ever visited the terrain and (b) if he did, how did he decide which identically sized features should be on the map and which shouldn't - a few places where it may be possible to lose a lot of time around unmapped features in competition although control flag is a bit of a give away.
By the end of it was thinking that I might have had more success in matching ground to the Bixslade map instead. What happened to the much hyped updates that were promised after all the issues identified at the Galoppen over a year ago?
Cold rain at times - instantly regretted forgetting to put my base layer back on after I left the car.
Wildlife count
14 boar
0 deer
Wednesday Jan 13, 2016 #
5 PM
Note
Was to be track 800s today (not fun). But since the weather turned diabolical on the way home - and forecast implies no improvement makes sense to defer training to tomorrow when it's supposed to be dry
6 PM
Running 37:35 [3] 7.38 km (5:06 / km) +140m 4:39 / km
slept:4.0 shoes: Mizuno Wave Rider 18
I don't always do things that make sense - so went out anyway to avoid feeling guilty, and to take away any obligation to run tomorrow as was thinking of doing other things.
Actually, the rain wasn't too bad for most of the run (10 mins was quite wet!) - and timed finish quite well to be indoors 2 mins before it got very heavy again. Very pleased I wore gloves.
Easy jog taking in some undulation. Lots of traffic about tonight.
Glad to miss track 800s - find the curve gets at knee a bit, and legs actually quite tired from pushing the hill hard last night so lower intensity a good thing tonight.
https://www.strava.com/activities/469635445
Actually, the rain wasn't too bad for most of the run (10 mins was quite wet!) - and timed finish quite well to be indoors 2 mins before it got very heavy again. Very pleased I wore gloves.
Easy jog taking in some undulation. Lots of traffic about tonight.
Glad to miss track 800s - find the curve gets at knee a bit, and legs actually quite tired from pushing the hill hard last night so lower intensity a good thing tonight.
https://www.strava.com/activities/469635445
Tuesday Jan 12, 2016 #
Running (Lliswerry) 55:57 [4] 12.07 km (4:38 / km) +175m 4:19 / km
slept:4.0 shoes: Mizuno Wave Rider 18
Lliswerry run to the Greyhound. Surprisingly cold and very windy evening.
Put in a hard effort between the mini roundabouts up Church Road - but it's actually quite a big hill so fell away towards the end (and caught a big group of very slow people so had to dodge) - got a very respectable 2nd place on segment.
Took bit by Beechwood park slowly and then rest of the run fairly reasonably but struggling when windy.
All in all, fairly good run tonight.
https://www.strava.com/activities/468983537
Put in a hard effort between the mini roundabouts up Church Road - but it's actually quite a big hill so fell away towards the end (and caught a big group of very slow people so had to dodge) - got a very respectable 2nd place on segment.
Took bit by Beechwood park slowly and then rest of the run fairly reasonably but struggling when windy.
All in all, fairly good run tonight.
https://www.strava.com/activities/468983537
Sunday Jan 10, 2016 #
Running - off road (Tor y Foel Fell Race) 44:31 [5] 7.18 km (6:12 / km) +385m 4:53 / km
slept:4.0 shoes: inov8 Mudclaw300 Yellow2
Second go at this race - much less windy than last year, but also much wetter, so possibly slower conditions.
Right leg tightened up on drive home last night, and ankle started feeling sore right from when I taped it and not strong.
Took the start steady and soon had relatively big gap ahead - so I didn't have to queue for stiles. Started closing in on Gary and John from the road and just behind at the top but slow descent as I spent most of it unable to see as with gloves on couldn't clear my watering eyes.
Relatively quick along tramway but ankle not happy. Knew I had a big gap behind when in the field so took the last descent very carefully to save ankle, and sprint to finish to make up.
Think that's a little bit slower than last year - but given how wet it was still quite happy with result.
https://www.strava.com/activities/467486615
Right leg tightened up on drive home last night, and ankle started feeling sore right from when I taped it and not strong.
Took the start steady and soon had relatively big gap ahead - so I didn't have to queue for stiles. Started closing in on Gary and John from the road and just behind at the top but slow descent as I spent most of it unable to see as with gloves on couldn't clear my watering eyes.
Relatively quick along tramway but ankle not happy. Knew I had a big gap behind when in the field so took the last descent very carefully to save ankle, and sprint to finish to make up.
Think that's a little bit slower than last year - but given how wet it was still quite happy with result.
https://www.strava.com/activities/467486615
Saturday Jan 9, 2016 #
Event: BOK Western Night League
9 AM
Running race (Little Stoke Parkrun) 18:58 [4] 5.04 km (3:46 / km) +10m 3:44 / km
slept:4.5 shoes: Mizuno Wave Rider 18
C • PB? 7
5 PM
Orienteering - Night race (WNL Stock Hill) 59:49 [3] 6.22 km (9:37 / km) +95m 8:56 / km
shoes: inov8 Mudclaw300 Yellow2
WNL at Stock Hill in torrential rain/hail.
Weather bad and not really in the mood for this given dire description of terrain, and having eaten far too much pizza at work.
Seems like I took a similar route to Ifor, just not hurrying through the mud and really hating the grot and felled (which unfortunately was most of the wood I saw).
S-1-11-13-3-15-5-7-23-17-21-19-27-29-9-25-20-10-(8)-F. 320 points
Odds as nice route to clear and finished in the open, which I guessed was to be the nicer terrain, then just do the open and finish on even.
1 was confidence booster. 11 stopped one ridge too early as assumed the person who went there had seen it. OK to 13 but inpenetrable on two of the exits. Area around 15 completely wrecked and not much fun.
Tried straight to 5 as track was grim. Woods were a bit trashed too and not really getting the map here (I did generally find the brown features mapped ok tonight). Pleased to find the control in the end - well earned 10 points.
Struggled to find paths 7-23. Green was fine, but well brashed. Exit path to west not fun but got 17 easy (much more brash here too). Safe route 21, 19, 27. No idea where the tracks were on 29 but weren't where I thought the map implied but seemed to get through - just didn't find path on other side! The gully was nice, and dry, so not a bad route.
9-15 was against driving wind just as the hail started - very unpleasant and tempted to give up there and then. Lost time on 20 as the map wasn't very helpful.
Came back into woods for 8 on way back, but the big path was blocked by 4 big fallen fir trees that took time to battle through. Didn't really know what was going on with the map, didn't see it and only 2 mins left so didn't hang around and went to finish.
Plenty of choice for routes and planned such that it should be possible to get most - just a shame that it's been ruined by the felling and not much you can do to avoid it in a score. Pleased to have run in the bit across the road (and I suspect, pleased to have stuck to the paths :-) )
Many thanks to Tommi for planning
https://www.strava.com/activities/466801025
Weather bad and not really in the mood for this given dire description of terrain, and having eaten far too much pizza at work.
Seems like I took a similar route to Ifor, just not hurrying through the mud and really hating the grot and felled (which unfortunately was most of the wood I saw).
S-1-11-13-3-15-5-7-23-17-21-19-27-29-9-25-20-10-(8)-F. 320 points
Odds as nice route to clear and finished in the open, which I guessed was to be the nicer terrain, then just do the open and finish on even.
1 was confidence booster. 11 stopped one ridge too early as assumed the person who went there had seen it. OK to 13 but inpenetrable on two of the exits. Area around 15 completely wrecked and not much fun.
Tried straight to 5 as track was grim. Woods were a bit trashed too and not really getting the map here (I did generally find the brown features mapped ok tonight). Pleased to find the control in the end - well earned 10 points.
Struggled to find paths 7-23. Green was fine, but well brashed. Exit path to west not fun but got 17 easy (much more brash here too). Safe route 21, 19, 27. No idea where the tracks were on 29 but weren't where I thought the map implied but seemed to get through - just didn't find path on other side! The gully was nice, and dry, so not a bad route.
9-15 was against driving wind just as the hail started - very unpleasant and tempted to give up there and then. Lost time on 20 as the map wasn't very helpful.
Came back into woods for 8 on way back, but the big path was blocked by 4 big fallen fir trees that took time to battle through. Didn't really know what was going on with the map, didn't see it and only 2 mins left so didn't hang around and went to finish.
Plenty of choice for routes and planned such that it should be possible to get most - just a shame that it's been ruined by the felling and not much you can do to avoid it in a score. Pleased to have run in the bit across the road (and I suspect, pleased to have stuck to the paths :-) )
Many thanks to Tommi for planning
https://www.strava.com/activities/466801025
Thursday Jan 7, 2016 #
Running race (Work handicap 5k) 19:42 [5] 5.0 km (3:56 / km) +10m 3:54 / km
slept:5.0 shoes: Mizuno Wave Rider 18
The mid way through reporting instalment of the 5k series on Little Stoke winter course. Very good conditions - cool/cold and dry. Dry enough that it was the first time I've been able to carry any speed around the sweeping corner at the top - and it makes a difference.
Good crowd tonight to make it interesting - person 10s ahead got away a bit on first lap and person 20s behind caught up. Then starting ticking people off and mid way through last lap realised had a chance so went for it. Overtook last one with 100 yards to go to take handicap victory once more :-) (but second over the line to a very quick Darryl - on his first handicap run)
Enjoyable, and close finish as usual. Surprised running so well given complete lack of warm up.
Official time roughly 15-20s better than handicap, and 10s or so quicker than my best LS parkrun time.
https://www.strava.com/activities/465250532
Good crowd tonight to make it interesting - person 10s ahead got away a bit on first lap and person 20s behind caught up. Then starting ticking people off and mid way through last lap realised had a chance so went for it. Overtook last one with 100 yards to go to take handicap victory once more :-) (but second over the line to a very quick Darryl - on his first handicap run)
Enjoyable, and close finish as usual. Surprised running so well given complete lack of warm up.
Official time roughly 15-20s better than handicap, and 10s or so quicker than my best LS parkrun time.
https://www.strava.com/activities/465250532
Wednesday Jan 6, 2016 #
Running intervals (Lliswerry) 1:07:46 [4] 13.07 km (5:11 / km) +10m 5:10 / km
slept:4.0 shoes: Mizuno Wave Rider 18
Long intervals with Lliswerry.
Started out quite cautious as still tired from yesterday but used my arms a bit more in last effort and found myself going faster.
Including turn around half way out, average pace per effort was 4:00, 4:03, 3:50 - fairly happy with that.
https://www.strava.com/activities/464581085
Started out quite cautious as still tired from yesterday but used my arms a bit more in last effort and found myself going faster.
Including turn around half way out, average pace per effort was 4:00, 4:03, 3:50 - fairly happy with that.
https://www.strava.com/activities/464581085
Tuesday Jan 5, 2016 #
Running hills (Lliswerry) 56:31 [4] 10.06 km (5:37 / km) +355m 4:47 / km
slept:3.5 weight:72kg shoes: Mizuno Wave Rider 18
Lliswerry - Tuesday hills session. Aim is to do one extra effort each time we come here, so this time was 6.
Spent a lot of last few days sat at desk. In a better way than I was but still not right. Legs still not too stretched out from last week and rest of body quite tired after trying out this planking thing for a few nights, along with some other exercises.
Pace seems quite good - all 6 were in range 1:54-2:03 (some bigger variations due to getting caught behind slower people), compared to 2:10-2:24 at the end of November so sounds like progress.
Opted out of treating the the "bonus" 7th go as a hard effort and did 2:20. Took an undulating route for warm down home and skipped out Civic Centre as not too much point going right back down.
https://www.strava.com/activities/463787408
Spent a lot of last few days sat at desk. In a better way than I was but still not right. Legs still not too stretched out from last week and rest of body quite tired after trying out this planking thing for a few nights, along with some other exercises.
Pace seems quite good - all 6 were in range 1:54-2:03 (some bigger variations due to getting caught behind slower people), compared to 2:10-2:24 at the end of November so sounds like progress.
Opted out of treating the the "bonus" 7th go as a hard effort and did 2:20. Took an undulating route for warm down home and skipped out Civic Centre as not too much point going right back down.
https://www.strava.com/activities/463787408
Sunday Jan 3, 2016 #
Note
slept:4.0 (rest day)
Better night - but staying at home to rest rather than drive out to forest again in the heavy rain. Controlling will have to wait until 17th ish
Saturday Jan 2, 2016 #
Running - off road race (Kymin Winter Race) 41:34 [4] 6.71 km (6:12 / km) +360m 4:53 / km
slept:2.0 weight:70.6kg shoes: inov8 Mudclaw300 Yellow2
Another pretty bad evening/night/morning but did at least manage a bit of sleep and forced some food down. Didn't feel too bad before starting.
Quick start to not got held up at end of road, but then remembered lack of food/sleep and really was struggling up the hill. OKish down, but very tentative on the stiles after slipping off so many on Thursday.
Second hill was bit of a disaster - probably slowest I've done it as really dead and walking a challenge. Walked a lot of the fields at the top too.
To avoid a personal worst (which, tbh was expecting given how I've been) knew I had to do last 3k in 12 mins - which sounded pretty hard. Steady down first field but faster through second, ok on track and then pretty quick once it got muddy. Would have thought it'd be my best descent time
Last year was the muddiest it'd ever been. This year was 10x worse so doubt I could break 40 even if in good condition. Might have been able to keep Amy behind me if so but wouldn't be able to fight Ben's time (which is close to, probably ahead of, my time last year).
Good to catch up with Pete Barnes again, and that he's running well - as hadn't seen him in 6 months.
Mark Burley was "more of a miserable old git than me" as he didn't stay for prize giving/food. However, Rod Jones (organiser) was far more of a miserable arse by awarding prizes to males and female in all age categories except senior - so the first lady overall didn't even get an acknowledgement. We challenged him, and his response was to take us outside and start shouting "what races do you organise?" for us daring to disagree with him. I feel very uncomfortable in supporting any future race he may be involved in and minded to raise this with Welsh Athletics (assuming it was actually registered...) to see if they have any views on the discrimination of the ladies today.
https://www.strava.com/activities/461463173
Quick start to not got held up at end of road, but then remembered lack of food/sleep and really was struggling up the hill. OKish down, but very tentative on the stiles after slipping off so many on Thursday.
Second hill was bit of a disaster - probably slowest I've done it as really dead and walking a challenge. Walked a lot of the fields at the top too.
To avoid a personal worst (which, tbh was expecting given how I've been) knew I had to do last 3k in 12 mins - which sounded pretty hard. Steady down first field but faster through second, ok on track and then pretty quick once it got muddy. Would have thought it'd be my best descent time
Last year was the muddiest it'd ever been. This year was 10x worse so doubt I could break 40 even if in good condition. Might have been able to keep Amy behind me if so but wouldn't be able to fight Ben's time (which is close to, probably ahead of, my time last year).
Good to catch up with Pete Barnes again, and that he's running well - as hadn't seen him in 6 months.
Mark Burley was "more of a miserable old git than me" as he didn't stay for prize giving/food. However, Rod Jones (organiser) was far more of a miserable arse by awarding prizes to males and female in all age categories except senior - so the first lady overall didn't even get an acknowledgement. We challenged him, and his response was to take us outside and start shouting "what races do you organise?" for us daring to disagree with him. I feel very uncomfortable in supporting any future race he may be involved in and minded to raise this with Welsh Athletics (assuming it was actually registered...) to see if they have any views on the discrimination of the ladies today.
https://www.strava.com/activities/461463173
Friday Jan 1, 2016 #
Event: New Years Day Score
8 AM
Running - off road (FoD Parkrun) 23:05 [3] 5.0 km (4:37 / km) +30m 4:29 / km
slept:0.0 weight:70.9kg shoes: inov8 Mudclaw300 Yellow2
Had an awful night - not slept or eaten since yesterday's run. Knew this would be a disaster, and with unseasonably cold weather, mud the worst I've seen it and second run later thought wise to take at 80-90% effort. Still knackered me and way I felt after, knew it was a mistake trying to run at all today...
https://www.strava.com/activities/460600637
https://www.strava.com/activities/460600637
11 AM
Orienteering (NYD Score) 36:52 [3] 4.72 km (7:49 / km) +120m 6:56 / km
shoes: inov8 Mudclaw300 Yellow2
NYD Score at Crickley Hill. Planned as odd and even maps, but could go to them in any order, trick controls a couple of metres apart (with penalties attached), and one control which did not exist on the ground.
Started shivering uncontrollably on arrival - but this run had already been written off too.
S-46-45-47-32-43-52-50-34-36-56-55-44-51-49-54-48-37-41-33-40-38-39-42-53-31-F. Finished with 23 mins to spare.
Glad it was (very) short. No pace at all on ups and just walking was exhausting me - so the train was getting away.
Worked out that 35 was the non existent control, then took a good route around the tussocky open. Less good route through woods at the end - forgot I had already been to 52 (should have gone straight from 43-50 earlier on).
Think I finished 5th, and happy that all the people ahead were better than me. Surprised at result as speed wasn't there - must have been better route choice.
https://www.strava.com/activities/460600729
Heating on full for drive home. Stopped shivering at Raglan
Started shivering uncontrollably on arrival - but this run had already been written off too.
S-46-45-47-32-43-52-50-34-36-56-55-44-51-49-54-48-37-41-33-40-38-39-42-53-31-F. Finished with 23 mins to spare.
Glad it was (very) short. No pace at all on ups and just walking was exhausting me - so the train was getting away.
Worked out that 35 was the non existent control, then took a good route around the tussocky open. Less good route through woods at the end - forgot I had already been to 52 (should have gone straight from 43-50 earlier on).
Think I finished 5th, and happy that all the people ahead were better than me. Surprised at result as speed wasn't there - must have been better route choice.
https://www.strava.com/activities/460600729
Heating on full for drive home. Stopped shivering at Raglan