Training Log Archive: rcroIn the 31 days ending Dec 31, 2016:
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Saturday Dec 31, 2016 #
10 AM
Running - off road long 4:23:34 [3] 34.47 km (7:39 / km) +1025m 6:39 / km
slept:4.0 weight:71.7kg shoes: inov8 Mudclaw300 Blk/Gn1
Ending the year with a long with with Ben, Mark and Martyn.
From Talybont reservoir, skirt Tor y Foel and around valley to Merthyr Common quarry, across the top by Chartists Cave, then skirt around Mynydd Llangatwg taking in all the quarry faces. From there around Clydach Gorge and Pwll Du ridge to Keeper's Pond.
Visibility was actually much better than we expected - into 100s of m. But a few navigational issues - having made sure everyone had a compass, realised at Talybont that mine was still in my bag in Ben's car... Fair bit of time lost between trig point and Brynmawr school.
Footpaths shut off after Brynmawr so had a couple of k of tarmac - pretty tired out by the last climb up onto Pwll Du, but it's a hard run after a hard week, surprised that tiredness took so long to set in.
Lovely route that joined up plenty of fascinating parts of the mountains that none of us had ever really explored before. Great to have some good company today.
https://www.strava.com/activities/816838565
Ifor should now be pleased :-) https://citystrides.com/users/2892/map
From Talybont reservoir, skirt Tor y Foel and around valley to Merthyr Common quarry, across the top by Chartists Cave, then skirt around Mynydd Llangatwg taking in all the quarry faces. From there around Clydach Gorge and Pwll Du ridge to Keeper's Pond.
Visibility was actually much better than we expected - into 100s of m. But a few navigational issues - having made sure everyone had a compass, realised at Talybont that mine was still in my bag in Ben's car... Fair bit of time lost between trig point and Brynmawr school.
Footpaths shut off after Brynmawr so had a couple of k of tarmac - pretty tired out by the last climb up onto Pwll Du, but it's a hard run after a hard week, surprised that tiredness took so long to set in.
Lovely route that joined up plenty of fascinating parts of the mountains that none of us had ever really explored before. Great to have some good company today.
https://www.strava.com/activities/816838565
Ifor should now be pleased :-) https://citystrides.com/users/2892/map
Friday Dec 30, 2016 #
11 AM
Running 57:47 [3] 10.22 km (5:39 / km) +140m 5:17 / km
slept:3.0 weight:72kg shoes: Mizuno Wave Rider 19
Slow road run towards Llandegfedd - cutting it even shorter than my "shortened" route to pretty much the minimum to get the join (8th of the holidays). Took field to avoid a corner - and was good in trainers, if only Llantrisant run was so nice!
Not 100% recovered, but was able to run fine the whole time and wasn't any noticeable discomfort. Hopefully will be fully back to normal for tomorrow.
https://www.strava.com/activities/815622919
Not 100% recovered, but was able to run fine the whole time and wasn't any noticeable discomfort. Hopefully will be fully back to normal for tomorrow.
https://www.strava.com/activities/815622919
Thursday Dec 29, 2016 #
12 PM
Running - off road (Porthcawl) 1:58:47 [3] 18.03 km (6:35 / km) +220m 6:13 / km
slept:5.0 weight:71.4kg (sick) shoes: Adidas Kanadia tr7
Next "join" of the week - Kenfig to Merthyr Mawr.
Parked at Rest Bay - followed coast out, did a few sand dunes and came back in land, road to finish.
Unfortunately started feeling very unwell within first km - should have stopped then but kept on as quite a lot of driving and paid for parking to quit. Meant that the last 17km was in considerable discomfort - and much worse after trying an effort up and down the big dipper. Shame - as a lovely route and a lovely day.
Very glad to make it back to the car in one piece. Hopefully will be fine again tomorrow.
https://www.strava.com/activities/814804656
Parked at Rest Bay - followed coast out, did a few sand dunes and came back in land, road to finish.
Unfortunately started feeling very unwell within first km - should have stopped then but kept on as quite a lot of driving and paid for parking to quit. Meant that the last 17km was in considerable discomfort - and much worse after trying an effort up and down the big dipper. Shame - as a lovely route and a lovely day.
Very glad to make it back to the car in one piece. Hopefully will be fine again tomorrow.
https://www.strava.com/activities/814804656
Wednesday Dec 28, 2016 #
11 AM
Running - off road (Llantrisant) 2:28:08 [3] 21.31 km (6:57 / km) +540m 6:10 / km
slept:5.0 weight:72kg shoes: Salomon Speedcross 4
Slow loop of Llantrisant - starting with climb up through the woods.
Footpaths were less fun than I'd hoped - all the fields (apart from couple by the hill fort) had been completely churned up by horses and difficult to walk let alone run.
Spent several minutes trying to find path at one point - decided that it must have ceased to be when road was upgraded and had to go right round - but signage of others was fairly poor all the way round.
From hospital went up to the road in woods rather than around cycle path. A mistake as mud was awful and lots of yapping dogs getting in the way and being really annoying.
Generally needed full on fell shoes today.
Another run to be glad I never have to repeat.
https://www.strava.com/activities/813781888
Footpaths were less fun than I'd hoped - all the fields (apart from couple by the hill fort) had been completely churned up by horses and difficult to walk let alone run.
Spent several minutes trying to find path at one point - decided that it must have ceased to be when road was upgraded and had to go right round - but signage of others was fairly poor all the way round.
From hospital went up to the road in woods rather than around cycle path. A mistake as mud was awful and lots of yapping dogs getting in the way and being really annoying.
Generally needed full on fell shoes today.
Another run to be glad I never have to repeat.
https://www.strava.com/activities/813781888
Tuesday Dec 27, 2016 #
11 AM
Orienteering race (SWOC XMAS Score) 58:04 [5] 12.47 km (4:39 / km) +15m 4:38 / km
slept:5.0 weight:72kg shoes: inov8 Mudclaw300 Red/Blue
SWOC Christmas Score on Llandaff and Pontcanna fields. Silly format and distribution of points - couldn't get control of lower value once you punched a higher value, with all the lowest value ones being furthest away - penalised those who tried as 90% of points could be achieved in 7k, remaining 10% a further 5k distance...
S-14-11-10-13-12-23-24-21-20-22-32-31-33-34-42-40-41-44-F. 430 points (from 500)
Went out with the intention of clearing them so got all the low scores. Realised after I'd started that best route would be to change from 10 to 20 pointers in SE area to save 1-2km extra lap - but even with my route was only maybe 3-4 mins away from being able to do it.
Skipped out 30 as knew time would be a bit tight and would be pretty demoralising running. Skipped 43 at the end as too tired - had just over 2 mins to spare after 44 so reckon should have got me extra 25 or so points if I really wanted.
Well beaten by lots of oldies who just did the high value scores in 7k. But quite pleased I was able to maintain good pace for 12.5k after long run yesterday. Think if I wasn't tired from it would have cleared map - and been less than 2 mins late.
https://www.strava.com/activities/812679602
S-14-11-10-13-12-23-24-21-20-22-32-31-33-34-42-40-41-44-F. 430 points (from 500)
Went out with the intention of clearing them so got all the low scores. Realised after I'd started that best route would be to change from 10 to 20 pointers in SE area to save 1-2km extra lap - but even with my route was only maybe 3-4 mins away from being able to do it.
Skipped out 30 as knew time would be a bit tight and would be pretty demoralising running. Skipped 43 at the end as too tired - had just over 2 mins to spare after 44 so reckon should have got me extra 25 or so points if I really wanted.
Well beaten by lots of oldies who just did the high value scores in 7k. But quite pleased I was able to maintain good pace for 12.5k after long run yesterday. Think if I wasn't tired from it would have cleared map - and been less than 2 mins late.
https://www.strava.com/activities/812679602
7 PM
Note
definitely tired from this. Splits show that i completed the 10s and 20s in comparable time to Mark Ford and Jeff Colbert (the only others to get them) - so does confirm I moved pretty well
Monday Dec 26, 2016 #
10 AM
Running (Portishead and Clevedon) 2:35:58 [3] 26.19 km (5:57 / km) +400m 5:32 / km
slept:5.0 weight:72kg shoes: Salomon Speedcross 4
Long run from Clapton in Gordano - to Portishead, along coast to Clevedon, back via Cadbury Camp. Signage of paths pretty dreadful, so after guessing the way out of Clevedon was very pleased to find the motorway bridge first time.
Better weather than the last few days and was quite nice out. Legs going better than yesterday and Saturday - although this was only a slow plod.
https://www.strava.com/activities/811736636
Better weather than the last few days and was quite nice out. Legs going better than yesterday and Saturday - although this was only a slow plod.
https://www.strava.com/activities/811736636
Sunday Dec 25, 2016 #
9 AM
Running race (Cardiff Parkrun) 20:50 [4] 5.05 km (4:08 / km) +5m 4:06 / km
slept:5.0 weight:72.3kg shoes: Mizuno Wave Rider 19
Wanted something that I wouldn't try hard at after yesterday hence Cardiff - would be lots of slow people. Definitely still feeling yesterday in legs.
Generally easy pace down to the turn, with lots of hold ups due to slow people going 5 abreast etc etc. Steadily overtaking all the way.
From the turn, wanted to continue my run of overtakes so had to start putting more effort in - sadly head wind was pretty strong from the end of loop back to finish so meant it was more of an effort than I would have liked. Am sure I could have gone faster if I had to but good that I was still able to do last few k in times similar to my 19:15 here last year.
https://www.strava.com/activities/810915990/overvi...
(have edited to remove the two spurious trackpoints created on save)
Generally easy pace down to the turn, with lots of hold ups due to slow people going 5 abreast etc etc. Steadily overtaking all the way.
From the turn, wanted to continue my run of overtakes so had to start putting more effort in - sadly head wind was pretty strong from the end of loop back to finish so meant it was more of an effort than I would have liked. Am sure I could have gone faster if I had to but good that I was still able to do last few k in times similar to my 19:15 here last year.
https://www.strava.com/activities/810915990/overvi...
(have edited to remove the two spurious trackpoints created on save)
Saturday Dec 24, 2016 #
9 AM
Running - off road race (Newent Parkrun) 21:35 [4] 5.0 km (4:19 / km) +60m 4:04 / km
slept:5.0 weight:72.5kg shoes: inov8 Mudclaw300 Red/Blue
Newent Parkrun today as had to catch up with Ben to swap over kit from Snowdonia weekend.
Still a tough course but ground conditions better than I expected. Started out *slightly* slower but was consistently overtaking and gained a lot of ground on the two in front. Course is still definitely long, but had it been a little longer would have been further two places higher :-) Surprisingly, my relative strength was in the slightly muddy grass descents
Time looks slow - but it is pretty much the slowest Parkrun course in the country (90-120s slower than, say, Cardiff) - and it was quite windy.
https://www.strava.com/activities/810186131
Today was the first time ever that all 3 Forest of Dean Parkruns (Newent, Berry Hill and Lydney) each had over 100 finishers - with over 400 in total. Testiment to incredible work put in by FoDAC and volunteers, and despite all the "challenges" that the Parkrun organisation has thrown at them.
Still a tough course but ground conditions better than I expected. Started out *slightly* slower but was consistently overtaking and gained a lot of ground on the two in front. Course is still definitely long, but had it been a little longer would have been further two places higher :-) Surprisingly, my relative strength was in the slightly muddy grass descents
Time looks slow - but it is pretty much the slowest Parkrun course in the country (90-120s slower than, say, Cardiff) - and it was quite windy.
https://www.strava.com/activities/810186131
Today was the first time ever that all 3 Forest of Dean Parkruns (Newent, Berry Hill and Lydney) each had over 100 finishers - with over 400 in total. Testiment to incredible work put in by FoDAC and volunteers, and despite all the "challenges" that the Parkrun organisation has thrown at them.
10 AM
Running - off road (Dymock Wood) 2:11:31 [3] 20.78 km (6:20 / km) +360m 5:49 / km
shoes: inov8 Mudclaw300 Red/Blue
Long run post-Parkrun to begin a week of (hopefully) joining up a lot of runs.
Down from Newent towards Aston Ingham - some of woods looked pretty nice so have messaged relevant people in NGOC :-) Through Gorsley to get to Dymock Wood.
Maybe took a wrong turn and added a k - but did see a huge grey bird. Then on to Boyce Court and back along the towpath over the canal tunnel
(As an aside, Oxenhall Tunnel is great to read up on - not only was it really tight bore and unlined, but was also not quite flat, so boats could ground in middle if water levels dropped! Record time for a "stand off" between opposing boats in the middle was 58 hours...)
Getting to south portal looked a bit overgrown so didn't bother - expected total route to be 15k so was already 5k over and legs were feeling like they'd done 25k.
https://www.strava.com/activities/810186271
Earned my Christmas meal with mum after. Now need to stretch
Down from Newent towards Aston Ingham - some of woods looked pretty nice so have messaged relevant people in NGOC :-) Through Gorsley to get to Dymock Wood.
Maybe took a wrong turn and added a k - but did see a huge grey bird. Then on to Boyce Court and back along the towpath over the canal tunnel
(As an aside, Oxenhall Tunnel is great to read up on - not only was it really tight bore and unlined, but was also not quite flat, so boats could ground in middle if water levels dropped! Record time for a "stand off" between opposing boats in the middle was 58 hours...)
Getting to south portal looked a bit overgrown so didn't bother - expected total route to be 15k so was already 5k over and legs were feeling like they'd done 25k.
https://www.strava.com/activities/810186271
Earned my Christmas meal with mum after. Now need to stretch
Wednesday Dec 21, 2016 #
6 PM
Orienteering - Urban race (SWOC Thornhill) 59:11 [3] 10.73 km (5:31 / km) +150m 5:09 / km
slept:5.0 shoes: Mizuno Wave Rider 19
SWOC street-o in Thornhill. Pretty dreadful performance and didn't react to delays quickly enough. If I've won, very undeserved...
S-2-9-8-1-7-6-5-4-11-12-13-15-14-24-18-19-21-20-17-10-3-F.
Started planning to get to other side of railway - would have done better to just plan for left side.
Small loss on 2 as struggled to find way out from pub. Going around a bit at 9 as got instructions confused with 11 so looking away from road.
13-15 was a disaster, as very slippery mud - ran until right angle right turn and assumed I'd overshot and somehow ended up at mapped right angle right turn in path. Turns out it was an extra bend a bit too early so lost 5 mins going back and around the other way. Should have replanned from here but didn't see cut through to 16 on map until after.
Meant was left with no option but nearly 2k (and 9 mins) dead running for next nearest controls and bonus. Not good.
https://www.strava.com/activities/808124163
S-2-9-8-1-7-6-5-4-11-12-13-15-14-24-18-19-21-20-17-10-3-F.
Started planning to get to other side of railway - would have done better to just plan for left side.
Small loss on 2 as struggled to find way out from pub. Going around a bit at 9 as got instructions confused with 11 so looking away from road.
13-15 was a disaster, as very slippery mud - ran until right angle right turn and assumed I'd overshot and somehow ended up at mapped right angle right turn in path. Turns out it was an extra bend a bit too early so lost 5 mins going back and around the other way. Should have replanned from here but didn't see cut through to 16 on map until after.
Meant was left with no option but nearly 2k (and 9 mins) dead running for next nearest controls and bonus. Not good.
https://www.strava.com/activities/808124163
Tuesday Dec 20, 2016 #
6 PM
Running - off road (MDC Taffs Well) 1:23:35 [3] 10.95 km (7:38 / km) +410m 6:26 / km
slept:5.0 weight:73kg shoes: inov8 Mudclaw300 Blk/Gn1
MDC run up the Garth and then around back of and through Pentyrch. Finishing by top of quarry.
Legs feeling Sunday still - but wanting to take it a bit more steady anyway. Both ankles tried to turn on me at various points - think left is getting pretty strong now, right about as good as it gets nowadays - suggests progress
https://www.strava.com/activities/807357291
The "emergency fix" firmware re-release still hasn't fixed issue with watch time. Also still no acknowledge from Polar back to me...
Legs feeling Sunday still - but wanting to take it a bit more steady anyway. Both ankles tried to turn on me at various points - think left is getting pretty strong now, right about as good as it gets nowadays - suggests progress
https://www.strava.com/activities/807357291
The "emergency fix" firmware re-release still hasn't fixed issue with watch time. Also still no acknowledge from Polar back to me...
Sunday Dec 18, 2016 #
10 AM
Running (Wentwood) 1:46:42 [3] 20.16 km (5:18 / km) +375m 4:51 / km
slept:5.0 weight:72.5kg shoes: Mizuno Wave Rider 19
Recovery road* run from Christchurch up to Wentwood and back via Langstone. Pretty happy with pace for effort - heart rate generally under 150 and had to work quite hard on downhills to try and keep above 140. Reasonably strong run given yesterday. Legs feel like they've done 20k of hard surface though.
Some of woods looked really nice. Some really horrid. Good lot of felling done.
https://www.strava.com/activities/805347318
* apart from 800m of ankle deep mud. Trainers will never be blue again - bailed out and ran through parallel woods.
This run completes the link on my map from Newport to the Forest - good progress as 12 months ago the Forest ended at Sallowvallets - with very little in between.
https://citystrides.com/users/2892/map
Some of woods looked really nice. Some really horrid. Good lot of felling done.
https://www.strava.com/activities/805347318
* apart from 800m of ankle deep mud. Trainers will never be blue again - bailed out and ran through parallel woods.
This run completes the link on my map from Newport to the Forest - good progress as 12 months ago the Forest ended at Sallowvallets - with very little in between.
https://citystrides.com/users/2892/map
Saturday Dec 17, 2016 #
2 PM
Running - off road race (Skirrid Fell Race) 38:51 [5] 5.61 km (6:56 / km) +405m 5:05 / km
slept:5.5 shoes: inov8 Mudclaw300 Blk/Gn1
Third go at Skirrid race. Pretty good conditions.
Not particularly keen today, and still not been feeling too well since Snowdonia. Started off slowly and steadily gained places - had passed Mark S, Gary and Oli by the fell - despite going around the stile for fence (after the road), only to find two fences to cross and lost several places I'd just gained up hill.
Very tentative on descent and rocky section, but had regained all the places I'd lost, and I think more, by trig. Lost lots more time than I needed on main descent as took my own route and ended up on the diagonal path - I think I could have been 60-90s faster staying on marked route. Cost me many places - but was able to put in a good finish down from the fell.
Happy with the ascending, and overall position - making top half despite the strong field, and not aware that I was behind anyone I usually beat.
https://www.strava.com/activities/804726691/overvi... (reuploaded)
Created several more segments to split the climb and main descent down for better analysis. Seems strava is matching them all pretty quickly today.
Showed that the final segment was 1 min slower than last time - Polar GPX is back to changing final time-stamp to be when I save the paused activity, rather than the point at which I paused activity for final (only) time. It's a pretty fundamental failure for an activity timing device...
Not particularly keen today, and still not been feeling too well since Snowdonia. Started off slowly and steadily gained places - had passed Mark S, Gary and Oli by the fell - despite going around the stile for fence (after the road), only to find two fences to cross and lost several places I'd just gained up hill.
Very tentative on descent and rocky section, but had regained all the places I'd lost, and I think more, by trig. Lost lots more time than I needed on main descent as took my own route and ended up on the diagonal path - I think I could have been 60-90s faster staying on marked route. Cost me many places - but was able to put in a good finish down from the fell.
Happy with the ascending, and overall position - making top half despite the strong field, and not aware that I was behind anyone I usually beat.
https://www.strava.com/activities/804726691/overvi... (reuploaded)
Created several more segments to split the climb and main descent down for better analysis. Seems strava is matching them all pretty quickly today.
Showed that the final segment was 1 min slower than last time - Polar GPX is back to changing final time-stamp to be when I save the paused activity, rather than the point at which I paused activity for final (only) time. It's a pretty fundamental failure for an activity timing device...
Thursday Dec 15, 2016 #
6 PM
Running - off road hills (MDC Hills) 1:19:48 [5] 8.2 km (9:44 / km) +540m 7:19 / km
slept:4.0 weight:72.5kg shoes: inov8 Mudclaw300 Red/Blue
Reps on Garth with Marcus and Will. 10x c.90m with c.30m ascent - pretty tough, and stepped nature of ground meant it was hitting the right steps that made biggest difference to time. Still always in range 49-51s, and faster in second half. Low viz in fog so needed Marcus to follow.
Decided very late on to have another go at the segment back to Marcus's. KOM by 9s. Expect some retaliation..
Will had actually cleaned his kits for tonight - so it meant puddles were dangerous places to be near. Both pretty muddy by the end.
https://www.strava.com/activities/803207884/overvi...
Despite all the food and wine last night, weight is down - not bad...
Decided very late on to have another go at the segment back to Marcus's. KOM by 9s. Expect some retaliation..
Will had actually cleaned his kits for tonight - so it meant puddles were dangerous places to be near. Both pretty muddy by the end.
https://www.strava.com/activities/803207884/overvi...
Despite all the food and wine last night, weight is down - not bad...
Wednesday Dec 14, 2016 #
Note
slept:5.0 (rest day)
Christmas meal. Drinks fund "tontine" - made it to last 4 but remaining £13.90 went to casino.
Tuesday Dec 13, 2016 #
6 PM
Running - off road (MDC Thornhill) 1:21:57 [3] 10.95 km (7:29 / km) +390m 6:21 / km
slept:5.0 weight:72.9kg
MDC run from Thornhill station. Muddy but warm. Not really running well tonight.
Good food at Haydn's after - but got bitten on neck by a salad monster vampire.
https://www.strava.com/activities/801722079
Strava time now back to being within 1s of watch - no idea if issue is fixed or if it doesn't occur if I upload manually - autotransfer from Polar not working tonight.
Good food at Haydn's after - but got bitten on neck by a salad monster vampire.
https://www.strava.com/activities/801722079
Strava time now back to being within 1s of watch - no idea if issue is fixed or if it doesn't occur if I upload manually - autotransfer from Polar not working tonight.
Sunday Dec 11, 2016 #
10 AM
Orienteering race (Castell Coch) 1:12:21 [3] 8.2 km (8:49 / km) +300m 7:28 / km
slept:5.0 weight:72.9kg shoes: inov8 Mudclaw300 Red/Blue
SWOC local at Castell Coch. 6.6km straight line distance.
Never really got going today and very slow in terrain. Time loss in 2 as Clare was there to distract. Further loss on 5 as map suggests it was lower than 4, but was actually quite a bit higher. As with everything today, control on the right feature but map showed it in the wrong place.
Right around top on the long leg. Found lot of brambles 8-9 and not doing well finding paths at 10. Definite "Harlequins" style mapping of undergrowth around 16-18.
Shoes are getting a bit past it. Lacking grip.
https://www.strava.com/activities/799403165
Think my theory on the watch times in Strava is correct.
Never really got going today and very slow in terrain. Time loss in 2 as Clare was there to distract. Further loss on 5 as map suggests it was lower than 4, but was actually quite a bit higher. As with everything today, control on the right feature but map showed it in the wrong place.
Right around top on the long leg. Found lot of brambles 8-9 and not doing well finding paths at 10. Definite "Harlequins" style mapping of undergrowth around 16-18.
Shoes are getting a bit past it. Lacking grip.
https://www.strava.com/activities/799403165
Think my theory on the watch times in Strava is correct.
12 PM
Running - off road 8:25 [3] 1.27 km (6:38 / km) +5m 6:30 / km
shoes: inov8 Mudclaw300 Red/Blue
1 PM
O - Planning 1:00:00 [3] 3.6 km (16:40 / km) +125m 14:12 / km
shoes: inov8 Mudclaw300 Red/Blue
Collecting controls and then searching for dropped SI box.
Saturday Dec 10, 2016 #
9 AM
Running race (Newport Parkrun) 20:40 [5] 5.0 km (4:08 / km) +5m 4:07 / km
slept:4.5 weight:72.9kg shoes: Mizuno Wave Rider 19
Wasn't planning on going hard today as still not feeling great, and still got Thursday in my legs. Lasted until first corner and then I went as hard as ever.
Cinder path (600m or so per lap?) very slippery and struggled for any traction in trainers - was surprised, but pleased, that we're still on the summer course as far more fun, especially when wet.
Had a woman sat on my shoulder all the way from that first corner until 3.5k mark when she didn't want to be splashed when I went straight through the puddles rather than around - had done enough extra distance and grass overtaking slower people already.
Looks to have been fairly consistent run, and happy with time given the conditions.
https://www.strava.com/activities/798283701
Cinder path (600m or so per lap?) very slippery and struggled for any traction in trainers - was surprised, but pleased, that we're still on the summer course as far more fun, especially when wet.
Had a woman sat on my shoulder all the way from that first corner until 3.5k mark when she didn't want to be splashed when I went straight through the puddles rather than around - had done enough extra distance and grass overtaking slower people already.
Looks to have been fairly consistent run, and happy with time given the conditions.
https://www.strava.com/activities/798283701
5 PM
Running warm up/down 5:00 [3] 0.6 km (8:20 / km)
shoes: inov8 Mudclaw300 Blk/Gn1
Up and down parking track a few times to get some warmth stored up in my cag.
Orienteering - Night race (WNL Blakeney Hill) 1:06:02 [3] 7.63 km (8:39 / km) +235m 7:30 / km
shoes: inov8 Mudclaw300 Blk/Gn1
WNL at Blakeney Hill. Some typical Creberisms with control in middle of white wood (description "tree") and lots of references to bears in the details. Was expecting (or hoping?) to find a stuffed toy giant panda or something at one control but alas was disappointed.
Very, very wet. Ran in cag and to be honest might have preferred better waterproof.
S-42-59-43-44-52-57-60-46-47-48-50-49-34-45-31-58-33-32-35-36-53-56-F. 700 points, less 61 penalty.
Lacking motivation tonight (was it raining?). Decided route based wholly on where the most interesting control was - and that (57 - described above) was NW. Got 42 without looking at map at all as had detailed commentary from Andy for the previous person going to it. My route crossed the stream where it was quite a drop down the bank, and water deep - not great.
Hesitant on 43. Direct 44-52 not good as thinning work. Path to E would have been best - could only know with hindsight. Found some extraction diggers going my way though :-)
Saw the lights on tree long before getting to 57. Impressive. Rachel Potter clearly not expecting it as wasn't looking in the right place. Speed on rest of Staple Edge pretty slow. Either I'm just bad in "terrain" or gravity is stronger here as I always feel like I'm treading water on this side of the bank.
Started going straight 34-45 but backed out and returned to track. 31-58 seemed hard going. Hesitant into 33 but hit 32 well.
Plan was to head back from here, but with weak penalty in relation to points available, best option would be to continue and clear map and take the time hit. From safety perspective, didn't want to be last out so decided on detour 35/36/53 that would give me an extra 9 mins versus via 51. Good in theory, but 1.5-2 min loss on 35 (bank is very weak, if it exists), lucky guess on 36, and then fighting crap and taking wrong turn into 53 (1.5 min) took away a lot of the benefit.
Always nice to get out to night-o in good forest.
https://www.strava.com/activities/798923100
Note that Strava seems to have added some minutes onto my total time. First run since updating the watch firmware earlier today so guess that it's now time-stamping when I save down the activity into the GPX rather than taking the time of final "pause". OK on Polar site. Sure somebody will complain if so and "emergency fix" may follow in next week...
Very, very wet. Ran in cag and to be honest might have preferred better waterproof.
S-42-59-43-44-52-57-60-46-47-48-50-49-34-45-31-58-33-32-35-36-53-56-F. 700 points, less 61 penalty.
Lacking motivation tonight (was it raining?). Decided route based wholly on where the most interesting control was - and that (57 - described above) was NW. Got 42 without looking at map at all as had detailed commentary from Andy for the previous person going to it. My route crossed the stream where it was quite a drop down the bank, and water deep - not great.
Hesitant on 43. Direct 44-52 not good as thinning work. Path to E would have been best - could only know with hindsight. Found some extraction diggers going my way though :-)
Saw the lights on tree long before getting to 57. Impressive. Rachel Potter clearly not expecting it as wasn't looking in the right place. Speed on rest of Staple Edge pretty slow. Either I'm just bad in "terrain" or gravity is stronger here as I always feel like I'm treading water on this side of the bank.
Started going straight 34-45 but backed out and returned to track. 31-58 seemed hard going. Hesitant into 33 but hit 32 well.
Plan was to head back from here, but with weak penalty in relation to points available, best option would be to continue and clear map and take the time hit. From safety perspective, didn't want to be last out so decided on detour 35/36/53 that would give me an extra 9 mins versus via 51. Good in theory, but 1.5-2 min loss on 35 (bank is very weak, if it exists), lucky guess on 36, and then fighting crap and taking wrong turn into 53 (1.5 min) took away a lot of the benefit.
Always nice to get out to night-o in good forest.
https://www.strava.com/activities/798923100
Note that Strava seems to have added some minutes onto my total time. First run since updating the watch firmware earlier today so guess that it's now time-stamping when I save down the activity into the GPX rather than taking the time of final "pause". OK on Polar site. Sure somebody will complain if so and "emergency fix" may follow in next week...
Thursday Dec 8, 2016 #
8 PM
Running hills (Post-York) 54:57 [5] 9.55 km (5:45 / km) +390m 4:47 / km
slept:4.5 weight:72.9kg shoes: Mizuno Wave Rider 19
Had to do something after missing out on yesterday and hills today. Only decided to do actual efforts about 3 mins into run, having intended easy undulating - as went east did 8x Dewsland Park Road (400m, 40m climb). Jog recovery.
Pace quite inconsistent which is no surprise as was eating a pasty in Manchester less than 3.5 hours earlier.
2:06, 2:01, 2:11, 2:04, 2:08, 2:05, 2:09, 2:10.
Effort was quite high, and lots of pedestrians about.
Jog warm down via Bridge Street (it was just "Street" up until end of last week...) but had a good run up to the hill so pushed hard and ended up with a new KOM I'd never had before.
Quite a hard session - especially doing it on my own. Lliswerry never seem to do more than 7 reps on Dewsland Park.
https://www.strava.com/activities/797231003/overvi...
Weight still creeping back to what it was - but this is after eating a huge amount yesterday and for breakfast this morning.
Pace quite inconsistent which is no surprise as was eating a pasty in Manchester less than 3.5 hours earlier.
2:06, 2:01, 2:11, 2:04, 2:08, 2:05, 2:09, 2:10.
Effort was quite high, and lots of pedestrians about.
Jog warm down via Bridge Street (it was just "Street" up until end of last week...) but had a good run up to the hill so pushed hard and ended up with a new KOM I'd never had before.
Quite a hard session - especially doing it on my own. Lliswerry never seem to do more than 7 reps on Dewsland Park.
https://www.strava.com/activities/797231003/overvi...
Weight still creeping back to what it was - but this is after eating a huge amount yesterday and for breakfast this morning.
Wednesday Dec 7, 2016 #
Note
slept:5.0 (sick) (rest day)
York with work. Clearly i need to get used to drinking more as alcohol thr only way to make the evening pass quickly
Tuesday Dec 6, 2016 #
6 PM
Running - off road (MDC) 1:08:06 [3] 8.08 km (8:26 / km) +420m 6:41 / km
slept:7.0 weight:72.5kg shoes: inov8 Mudclaw300 Blk/Gn1
MDC run up Garth from Taffs Well. Struggling with the steady group. Slow except for one segment where I tried to improve my PB - ended up 1s down on the KOM.
Definitely not recovered yet from weekend. Was getting a bit cold on top so had to put jacket on. Went very funny when back at HQ and wasn't really with it at all for 20 mins or so. Hope will be better in next few days.
https://www.strava.com/activities/795393341
Definitely not recovered yet from weekend. Was getting a bit cold on top so had to put jacket on. Went very funny when back at HQ and wasn't really with it at all for 20 mins or so. Hope will be better in next few days.
https://www.strava.com/activities/795393341
Monday Dec 5, 2016 #
Note
slept:8.5 weight:72kg (sick) (rest day)
Glad I'm not working today
Sunday Dec 4, 2016 #
10 AM
Walking 2:25:00 [3] 14.2 km (10:13 / km) +250m 9:23 / km
slept:1.0 weight:72kg (sick) shoes: Mizuno Wave Rider 18
Group was running up Carneddau from Bethesda. Still weak and as fierce wind and it being clearly icy - thought it would be unwise to try so went for brisk walk along cycle trail along valley to the waterfalls.
Same fierce wind was against me the whole way down - would say always 30mph+ was gusts much stronger. Even wearing 4 layers including new warm coat, and eating constantly for 40 mins still felt quite cold at times. Was still over 1km away at agreed half-time (90 mins) so had to turn around and come back. Any uphill felt tough and downhill got knee.
Having eaten and drunk a huge amount (by my standards) since yesterday's run, and done relatively little exercise today, surprised to still be 1kg lighter when got home.
Same fierce wind was against me the whole way down - would say always 30mph+ was gusts much stronger. Even wearing 4 layers including new warm coat, and eating constantly for 40 mins still felt quite cold at times. Was still over 1km away at agreed half-time (90 mins) so had to turn around and come back. Any uphill felt tough and downhill got knee.
Having eaten and drunk a huge amount (by my standards) since yesterday's run, and done relatively little exercise today, surprised to still be 1kg lighter when got home.
Saturday Dec 3, 2016 #
Event: NGOC League 11
Event: BOK Western Night League
9 AM
Running - off road (Snowdonia) 6:15:22 [4] 27.94 km (13:26 / km) +2125m 9:44 / km
slept:0.5 shoes: inov8 Mudclaw300 Red/Blue
MDC weekend in Snowdonia.
Long with Alan/Alex/Ben/Oli "run" taking in the Glyder starting from the bunkhouse. Nice to visit but probably wrong time of year for running.
Big slide over on side of Crib Goch and banged wrist quite hard - in a lot of pain for rest of day - so justified decision that taking me over top would be unwise.
Long climb up Elidir Fawr was mostly walking. Banged knee on icy rock and new tights now bloodsoaked.
Had been very good at regrouping every few hundred yards but was waiting at top of Y Garn for 6 minutes, which may have been the trigger for what was to follow.
Scree climb up to Glyder Fawr was a pig and started feeling very light headed so increased the amount that I was eating considerably to try and feel stronger. Not so, by top was showing quite a lot of signs of hypothermia so only option was to try and get down from the top quickly :-)
Descent was quite a challenge for everyone - but very glad when off the hill and in the pub to warm up. Group was very supportive but particular thanks to Alan and Alex for looking after me so well.
Bit of a worry that I deteriorated so quickly (and, at all) - wonder if combination of the two big knocks to my body, and bitterly cold night and lack of sleep burning up far more calories than expected (and bringing core temperature down) contributed.
Disappointing end to first run in Snowdonia - 1x bust wrist, 1x bust knee, failure to complete run at all...
https://www.strava.com/activities/793089060
Long with Alan/Alex/Ben/Oli "run" taking in the Glyder starting from the bunkhouse. Nice to visit but probably wrong time of year for running.
Big slide over on side of Crib Goch and banged wrist quite hard - in a lot of pain for rest of day - so justified decision that taking me over top would be unwise.
Long climb up Elidir Fawr was mostly walking. Banged knee on icy rock and new tights now bloodsoaked.
Had been very good at regrouping every few hundred yards but was waiting at top of Y Garn for 6 minutes, which may have been the trigger for what was to follow.
Scree climb up to Glyder Fawr was a pig and started feeling very light headed so increased the amount that I was eating considerably to try and feel stronger. Not so, by top was showing quite a lot of signs of hypothermia so only option was to try and get down from the top quickly :-)
Descent was quite a challenge for everyone - but very glad when off the hill and in the pub to warm up. Group was very supportive but particular thanks to Alan and Alex for looking after me so well.
Bit of a worry that I deteriorated so quickly (and, at all) - wonder if combination of the two big knocks to my body, and bitterly cold night and lack of sleep burning up far more calories than expected (and bringing core temperature down) contributed.
Disappointing end to first run in Snowdonia - 1x bust wrist, 1x bust knee, failure to complete run at all...
https://www.strava.com/activities/793089060
4 PM
Running 27:40 [3] 4.43 km (6:15 / km) +5m 6:13 / km
shoes: inov8 Mudclaw300 Red/Blue
Jog back along road with head torches once warmed up. Net 100m downhill on tarmac but couldn't go any faster than 6 min/k and no chance I could ran back up hill from the road. Luckily others were slow too. Just glad that knee hadn't seized up whilst stopped.
https://www.strava.com/activities/793088112
https://www.strava.com/activities/793088112
Thursday Dec 1, 2016 #
6 PM
Running - off road hills (MDC Hills) 1:12:15 [4] 9.62 km (7:31 / km) +485m 6:00 / km
slept:6.0 shoes: inov8 Mudclaw300 Red/Blue
MDC hill reps with Marcus and Will.
14x 200m with hairpin bend and 20m ascent. Think I was ascending at same pace as Marcus, but descending much slower. Using Will as a marker to see where we passed each time and saw I was regaining time on last few - definitely descending with more confidence as time went on.
Ground was quite frosty but not too slippery. Lovely evening to be out - as above the fog.
Good session.
https://www.strava.com/activities/790941216
Right shoe onto its third lace and still going strong at 858k - tempted to try and get to the 1000 now.
Shoulders and arms feeling bit tired today.
14x 200m with hairpin bend and 20m ascent. Think I was ascending at same pace as Marcus, but descending much slower. Using Will as a marker to see where we passed each time and saw I was regaining time on last few - definitely descending with more confidence as time went on.
Ground was quite frosty but not too slippery. Lovely evening to be out - as above the fog.
Good session.
https://www.strava.com/activities/790941216
Right shoe onto its third lace and still going strong at 858k - tempted to try and get to the 1000 now.
Shoulders and arms feeling bit tired today.