Training Log Archive: rcroIn the 31 days ending Mar 31, 2017:
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Friday Mar 31, 2017 #
7 PM
S&C 5:00 [3]
slept:5.5
Thursday Mar 30, 2017 #
6 PM
Running - off road (Blaengarw with Ben) 1:31:34 [3] 10.41 km (8:48 / km) +485m 7:08 / km
slept:5.0 shoes: inov8 Mudclaw300 Dayglo/Blk
Loop of the very top of Garw valley in the light after work.
Ben was going pretty slow up, and I was quite happy to do same. Got lots of cuts on knee from hawthorn when crossing a barbed wire fence - the paths really don't match up with OS map.
Skipped first trig, but got the decapitated one by the masts, and then a new one for both of us on next hill. Nice big landslide in the woods on way back down.
Fantastic views - to Pen y Fan, Port Talbot, Somerset... despite a little rain was very very warm and pleasant. Hope for more evenings like this.
https://www.strava.com/activities/921180328
Come home to news of Roger Coe's stroke at the army race. Hope he recovers well - really nice guy and has given a huge amount back to the club over the years.
Ben was going pretty slow up, and I was quite happy to do same. Got lots of cuts on knee from hawthorn when crossing a barbed wire fence - the paths really don't match up with OS map.
Skipped first trig, but got the decapitated one by the masts, and then a new one for both of us on next hill. Nice big landslide in the woods on way back down.
Fantastic views - to Pen y Fan, Port Talbot, Somerset... despite a little rain was very very warm and pleasant. Hope for more evenings like this.
https://www.strava.com/activities/921180328
Come home to news of Roger Coe's stroke at the army race. Hope he recovers well - really nice guy and has given a huge amount back to the club over the years.
Wednesday Mar 29, 2017 #
6 PM
Running - off road 53:53 [3] 6.34 km (8:30 / km) +330m 6:45 / km
slept:3.5 weight:72.9kg shoes: inov8 Mudclaw300 Dayglo/Blk
Machen mountain from Machen.
Half way through the woods hit considerably felling and no nice way around. Had to fight my way through waist deep felling, then knee deep bramble after. Not fun.
Trig in the mist. Coming down the incline managed 30 yards before it was blocked by felling so had to go right around. Won't be coming up from Machen sise again soon.
Feeling a bit better during the day.
https://www.strava.com/activities/919834312
Half way through the woods hit considerably felling and no nice way around. Had to fight my way through waist deep felling, then knee deep bramble after. Not fun.
Trig in the mist. Coming down the incline managed 30 yards before it was blocked by felling so had to go right around. Won't be coming up from Machen sise again soon.
Feeling a bit better during the day.
https://www.strava.com/activities/919834312
7 PM
Bouldering 45:00 [3]
Arms and legs tired. But not going terribly - srill better than 3 weeks ago.
Tuesday Mar 28, 2017 #
6 PM
Running - off road (MDC Sugar Loaf) 1:05:56 [3] 8.4 km (7:51 / km) +440m 6:13 / km
slept:4.0 shoes: inov8 Mudclaw300 Dayglo/Blk
Still not right - and now showing in poor running. At the back most of the time. Not collapsing probably should be classed as a success.
Hope to be feeling better soon - sufficiently drained between leaving work and getting home that could happily have gone straight to bed instead.
https://www.strava.com/activities/918622986/overvi...
Hope to be feeling better soon - sufficiently drained between leaving work and getting home that could happily have gone straight to bed instead.
https://www.strava.com/activities/918622986/overvi...
Monday Mar 27, 2017 #
7 PM
S&C 5:00 [3]
slept:4.0
Still not good but have at least eaten a bit more today.
Sunday Mar 26, 2017 #
5 PM
Running 59:36 [3] 10.13 km (5:53 / km) +140m 5:30 / km
slept:4.0 weight:71.8kg shoes: Mizuno Wave Rider 19
Bad night rolled into a bad day, and feeling pretty miserable. In hindsight, getting hit by a car instead might not have been so bad.
Little incentive to go anywhere so just stuck on the roads in Gaer.
https://www.strava.com/activities/915771133
Little incentive to go anywhere so just stuck on the roads in Gaer.
https://www.strava.com/activities/915771133
Saturday Mar 25, 2017 #
12 PM
Running - off road race (Llanbedr-Blaenavon) 2:47:10 [5] 24.45 km (6:50 / km) +1370m 5:20 / km
slept:5.0 weight:73kg shoes: inov8 Mudclaw300 Blk/Gn1
Second go at this race. Weather nearly as goodbas last year - hot, dry, but more wind today and coming from the east.
Generally going better and over 12 mins quicker than last year but not totally pleased. Blew up further along Crug Mawr this time - i think due to fighting headwind and having low density makes me more affected by it than many? Remainder of race was a struggle.
Similar headwind problems going up Sugar Loaf and most of it was a walk. Hurting for road through Abergavenny and nearly got run over (less than 1 inch away...) because a total wanker of a driver in a queue of traffic did not bother to check if the road was clear in front of him before pulling away from a stand...
Blorenge was tough, but better progress on bottom half and steady on the fell. Wrecked for the top and only just about hanging on to fet to the finish. Well beaten by Ben which isn't where I wanted to be on a net uphill race.
At least ahead of Jules, John Aggleton, Gary and Martyn.
https://www.strava.com/activities/913882094
Had a fairly bad mood swing once home so tonight may not be much fun.
Generally going better and over 12 mins quicker than last year but not totally pleased. Blew up further along Crug Mawr this time - i think due to fighting headwind and having low density makes me more affected by it than many? Remainder of race was a struggle.
Similar headwind problems going up Sugar Loaf and most of it was a walk. Hurting for road through Abergavenny and nearly got run over (less than 1 inch away...) because a total wanker of a driver in a queue of traffic did not bother to check if the road was clear in front of him before pulling away from a stand...
Blorenge was tough, but better progress on bottom half and steady on the fell. Wrecked for the top and only just about hanging on to fet to the finish. Well beaten by Ben which isn't where I wanted to be on a net uphill race.
At least ahead of Jules, John Aggleton, Gary and Martyn.
https://www.strava.com/activities/913882094
Had a fairly bad mood swing once home so tonight may not be much fun.
Friday Mar 24, 2017 #
6 PM
Bouldering 45:00 [3]
Bouldering with Marcus, Ben and Enid. Taking it a bit easier as not wanting to cause damage before long race tomorrow.
Easy routes much harder, but hard routes easier and got further on several of the overhangs. Seem to be struggling to pull vertically up, but better at angle.
Easy routes much harder, but hard routes easier and got further on several of the overhangs. Seem to be struggling to pull vertically up, but better at angle.
Thursday Mar 23, 2017 #
6 PM
Running - off road (MDC) 1:14:46 [3] 7.81 km (9:34 / km) +425m 7:32 / km
slept:5.5 shoes: inov8 Mudclaw300 Dayglo/Blk
MDC "fartlek" session in Gwaelod woods, taking it in turns to lead - but pace was generally pretty consistent just constant up/down. Not good for me as weak ankles wouldn't survive an awkward landing on root/stone so very steady watching very carefully. Except when I was leading where I picked routes around the rough and showed the others how to run up a hill.
Really steep and slippery climb that I could only just manage to get up at second attempt. Mentally still not recovered from last year yet and this didn't do me any good - gave a proper beasting straight up to gate twice as a punishment. Felt much better for it.
Probably worst for the ankle was getting down the wet rocky track to the road on way back. It's fine to run on most of the time just hard work when there are sprain hazards at almost every step.
https://www.strava.com/activities/911755547
Really steep and slippery climb that I could only just manage to get up at second attempt. Mentally still not recovered from last year yet and this didn't do me any good - gave a proper beasting straight up to gate twice as a punishment. Felt much better for it.
Probably worst for the ankle was getting down the wet rocky track to the road on way back. It's fine to run on most of the time just hard work when there are sprain hazards at almost every step.
https://www.strava.com/activities/911755547
8 PM
S&C 20 [3]
3 pull-ups, with witnesses this time. Goal reached - well ahead of the deadline.
Wednesday Mar 22, 2017 #
Event: Street Event 6
7 PM
Orienteering - Urban race (SWOC Pontprennau) 57:33 [3] 9.78 km (5:53 / km) +130m 5:31 / km
slept:5.5 shoes: Mizuno Wave Rider 19
SWOC street-o from Pontprennau. Thought it was nicely planned by Mark with no obvious route out from the start (although maybe a bit long!). Just "chugging" tonight and not taking it seriously - with Matt Stott most of the time.
S-3-24-20-8-10-9-11-29-21-6-7-4-1-5-28-25-15-13-12-2-F. 270 points and 3rd place (I think).
In the end decided to go up north first as quite a long way to get to any sites so in practice would never happen at the end. Detoured via 3 only because Marcus/Matt did - and caught them at the lamppost since it had a different number to the options!
After 21 was set on going 6 then 7 as best route but in hindsight, going straight from 21 to 7 would have been better as 6-1-4-5 would have been shorter. 5-28 was "interesting" guessing a route through the trees and mud. Then hit a dead end on way out to 25.
Legs not into running fast so opted out of going further south and came back at fairly leisurely pace to be well early. Earned myself an easter egg for my performance in the league - helped by coming to all of them!
https://www.strava.com/activities/910469969
No S&C today because:
1. Want to test out theory that it's causing strain in legs and preventing ankles from re-strengthening. And would like it to feel a bit better before Llanbedr-Blaenavon race if I'm doing it. Will take next couple of days off it too.
2. Nearly 3 months has been quite a long time without a day off.
3. The time I would have been doing this was spent on the phone seeking an explanation why my electricity usage has been "estimated" to be double what I used last winter - 40 mins on the phone quoting meter readings and £200 has magically disappeared from my bill.
4. Got home from pub and couldn't be bothered.
S-3-24-20-8-10-9-11-29-21-6-7-4-1-5-28-25-15-13-12-2-F. 270 points and 3rd place (I think).
In the end decided to go up north first as quite a long way to get to any sites so in practice would never happen at the end. Detoured via 3 only because Marcus/Matt did - and caught them at the lamppost since it had a different number to the options!
After 21 was set on going 6 then 7 as best route but in hindsight, going straight from 21 to 7 would have been better as 6-1-4-5 would have been shorter. 5-28 was "interesting" guessing a route through the trees and mud. Then hit a dead end on way out to 25.
Legs not into running fast so opted out of going further south and came back at fairly leisurely pace to be well early. Earned myself an easter egg for my performance in the league - helped by coming to all of them!
https://www.strava.com/activities/910469969
No S&C today because:
1. Want to test out theory that it's causing strain in legs and preventing ankles from re-strengthening. And would like it to feel a bit better before Llanbedr-Blaenavon race if I'm doing it. Will take next couple of days off it too.
2. Nearly 3 months has been quite a long time without a day off.
3. The time I would have been doing this was spent on the phone seeking an explanation why my electricity usage has been "estimated" to be double what I used last winter - 40 mins on the phone quoting meter readings and £200 has magically disappeared from my bill.
4. Got home from pub and couldn't be bothered.
Tuesday Mar 21, 2017 #
3 PM
S&C 5:00 [3]
6 PM
Running - off road (MDC Penderyn) 1:16:20 [3] 8.96 km (8:31 / km) +270m 7:24 / km
slept:5.0 shoes: inov8 Mudclaw300 Blk/Gn1
MDC run from Penderyn.
In hindsight a good one to miss. Having agreed to pick people up in Taffs Well I had unpleasant reminder of why I like to keep well clear of the motorway - 30 minutes to get off at Coryton and would have been a lot longer if I didn't give up being patient and jump the queue after 20 mins. Started 15 mins late due to traffic hold ups, route very rocky and boggy and ankles weren't really coping well, and then pub wasn't expecting us so went on to Aberdare for food - not home until 10.45...
On the plus side, the caves were good, and warm and not windy or rainy - and could actually see this time as had torches.
https://www.strava.com/activities/909279621
In hindsight a good one to miss. Having agreed to pick people up in Taffs Well I had unpleasant reminder of why I like to keep well clear of the motorway - 30 minutes to get off at Coryton and would have been a lot longer if I didn't give up being patient and jump the queue after 20 mins. Started 15 mins late due to traffic hold ups, route very rocky and boggy and ankles weren't really coping well, and then pub wasn't expecting us so went on to Aberdare for food - not home until 10.45...
On the plus side, the caves were good, and warm and not windy or rainy - and could actually see this time as had torches.
https://www.strava.com/activities/909279621
7 PM
Caving 13:00 [3] 1.0 km (13:00 / km) +25m 11:33 / km
shoes: inov8 Mudclaw300 Blk/Gn1
Underground bits.
Monday Mar 20, 2017 #
6 PM
S&C 5:00 [3]
slept:6.5
An evening at home at last
Sunday Mar 19, 2017 #
1 PM
Running - off road 2:50:36 [3] 20.66 km (8:15 / km) +870m 6:49 / km
slept:6.5 weight:73kg shoes: inov8 Mudclaw300 Dayglo/Blk
Long slow run with Marcus and Nicky from Treorchy taking in Blaencwm and Bwlch y Clawdd - to get me a join on my map. Breaking in this pair of new shoes as well - and making them less yellow. OK bit did stop half way up first hill to relace them to keep heel in, and found was sliding a bit in mud - could be more the mud than the shoes?
Marcus trying to guess a way up early on so lots of dead ends, then long slow climb up tracks - but was quite nice. Pretty slow down the other side as didn't want to work tired legs hard.
Climb up from Blaencwm is quite a bugger, and was wet and rocky. Very strong winds and driving rain again on the top, but at least was coming from behind rather than head on. Enough to throw my balance many times.
Quite a nice route and glad I got a run out after yesterday since it knackered me a lot (whereas I felt less tired after this run than I did when I woke up).
As Marcus points out, this run plus Wednesday's race gives me a nice 1,300m ascent buffer against Ben from this week alone ;-) At least will be less in the week next week if we're all racing L-B.
https://www.strava.com/activities/906526560
Marcus trying to guess a way up early on so lots of dead ends, then long slow climb up tracks - but was quite nice. Pretty slow down the other side as didn't want to work tired legs hard.
Climb up from Blaencwm is quite a bugger, and was wet and rocky. Very strong winds and driving rain again on the top, but at least was coming from behind rather than head on. Enough to throw my balance many times.
Quite a nice route and glad I got a run out after yesterday since it knackered me a lot (whereas I felt less tired after this run than I did when I woke up).
As Marcus points out, this run plus Wednesday's race gives me a nice 1,300m ascent buffer against Ben from this week alone ;-) At least will be less in the week next week if we're all racing L-B.
https://www.strava.com/activities/906526560
5 PM
S&C 5:00 [3]
Saturday Mar 18, 2017 #
1 PM
Running - off road warm up/down 15:00 [3] 2.0 km (7:30 / km) +50m 6:40 / km
shoes: inov8 Mudclaw300 Blk/Gn1
2 PM
Running - off road race (Tor y Foel) 39:13 [5] 7.18 km (5:28 / km) +350m 4:23 / km
slept:6.0 weight:73kg shoes: inov8 Mudclaw300 Blk/Gn1
Third go at Tor y Foel fell race. Despite the headlines, not a fantastic race. Legs not feeling right - possibly after yesterday's bouldering - not my race legs so think there was potential to be a fair bit faster.
Steady start but was struggling very quickly and the tramway incline taking more out of me than it should. On flip side, fields were easier (and this is despite having a take a little detour making this year's course slightly longer).
Pretty dead by the hill but tried to keep going. Overtook 7 after the road - and only lost 6 places from top to finish so some improvement. Most of the hill was a walk and would have felt I should have ran the slightly flatter bit half way - but couldn't. Legs wrecked by the top and took some time to get them going again - so working off gravity and momentum alone until after Mark had passed.
Descent to road went better than the little bit with the bend just after - but group of 3 catching close behind at the gate onto track. Tried to get speed up but passed by 2 on the tramway - as they passed I had to drop back a bit to see for ankle turning rocks (wasn't as bad as looked - but ankle did try to go as I was slowing to come off at the end).
Looked behind and Ben was only 100 yards or so back at the fallen tree, and after a couple of hundred yards further I'd realised that the 2nd person to overtake me was actually too slow and I would go much faster if ahead - so pace went up dramatically.
Quick for me down the field, but Tom Mollekin and Katie Beecher overtook at bottom gate. I wasn't going to let them stick it so started the sprint and left them for Ben. Felt like I'd worked very hard at the end.
Overall - a very good result. 5.5 mins quicker than last year (worse conditions), 4.3 mins quicker than PB. Full set of segment PBs and fastest this year on the finish (or joint fastest, as it keeps being pointed out to me...). Well ahead of Matthew Lawson, Andy Creber, Paul Dodd and nice to beat Ben, Tom, Katie for a change. Race does suit me - but if had the right legs could have saved time going up, and if appreciated the speed loss on tramway back sooner, would have saved time down too - low 38s, or even 37s, should be possible.
https://www.strava.com/activities/467486615
Steady start but was struggling very quickly and the tramway incline taking more out of me than it should. On flip side, fields were easier (and this is despite having a take a little detour making this year's course slightly longer).
Pretty dead by the hill but tried to keep going. Overtook 7 after the road - and only lost 6 places from top to finish so some improvement. Most of the hill was a walk and would have felt I should have ran the slightly flatter bit half way - but couldn't. Legs wrecked by the top and took some time to get them going again - so working off gravity and momentum alone until after Mark had passed.
Descent to road went better than the little bit with the bend just after - but group of 3 catching close behind at the gate onto track. Tried to get speed up but passed by 2 on the tramway - as they passed I had to drop back a bit to see for ankle turning rocks (wasn't as bad as looked - but ankle did try to go as I was slowing to come off at the end).
Looked behind and Ben was only 100 yards or so back at the fallen tree, and after a couple of hundred yards further I'd realised that the 2nd person to overtake me was actually too slow and I would go much faster if ahead - so pace went up dramatically.
Quick for me down the field, but Tom Mollekin and Katie Beecher overtook at bottom gate. I wasn't going to let them stick it so started the sprint and left them for Ben. Felt like I'd worked very hard at the end.
Overall - a very good result. 5.5 mins quicker than last year (worse conditions), 4.3 mins quicker than PB. Full set of segment PBs and fastest this year on the finish (or joint fastest, as it keeps being pointed out to me...). Well ahead of Matthew Lawson, Andy Creber, Paul Dodd and nice to beat Ben, Tom, Katie for a change. Race does suit me - but if had the right legs could have saved time going up, and if appreciated the speed loss on tramway back sooner, would have saved time down too - low 38s, or even 37s, should be possible.
https://www.strava.com/activities/467486615
5 PM
S&C 5:00 [3]
Easier than I expected.
Friday Mar 17, 2017 #
7 AM
S&C 5:00 [3]
slept:6.0
Train home is cancelled again. Would feel odd when (if) it runs again next week
6 PM
Bouldering 1:15:00 [3]
Legs gave up before arms - killed by having to be folded in half in the cave and wanted to not to break them before tomorrow. Pulling up better than last week.
Thursday Mar 16, 2017 #
7 AM
S&C 5:00 [3]
slept:6.0 weight:72.9kg
Getting this done early as big gap in trains this afternoon
6 PM
Running - off road hills (MDC Hills) 1:07:51 [3] 7.81 km (8:41 / km) +510m 6:33 / km
shoes: inov8 Mudclaw300 Blk/Gn1
Hills with Ben and Gary. 7x short steep on east side of the Garth - same session as we did a few weeks ago.
As had raced yesterday, took it easy and was going for slow cadence big steps - slightly spastic version of Bedwell running I think. Seemed to use less energy, but definitely slower than what I did last time - but felt like I could have done a lot more at that pace.
Consistently the fastest of the three - but that's not to say consistent: 1:09, 1:12, 1:09, 1:15, 1:16, 1:15, 1:14. Suppose its good practice for the steep side of Tor y Foel on Saturday. Gary the slowest tonight - but if that's his Dragon's Back pace then he'll do well.
Might need to work on the navigation though as got pulled off the right path down to go through the rough towards the road before realising not the best idea - did mean got to see some new parts of the Garth though - and the view of the sharp edge is quite nice from this side.
Feeling a lot better for coming out tonight after incredibly frustrating day fighting a computer that just won't work properly at all, and orienteers being orienteers sending in a stream of over-egged complaints, had let me get pretty destructive by the afternoon.
https://www.strava.com/activities/902846177
As had raced yesterday, took it easy and was going for slow cadence big steps - slightly spastic version of Bedwell running I think. Seemed to use less energy, but definitely slower than what I did last time - but felt like I could have done a lot more at that pace.
Consistently the fastest of the three - but that's not to say consistent: 1:09, 1:12, 1:09, 1:15, 1:16, 1:15, 1:14. Suppose its good practice for the steep side of Tor y Foel on Saturday. Gary the slowest tonight - but if that's his Dragon's Back pace then he'll do well.
Might need to work on the navigation though as got pulled off the right path down to go through the rough towards the road before realising not the best idea - did mean got to see some new parts of the Garth though - and the view of the sharp edge is quite nice from this side.
Feeling a lot better for coming out tonight after incredibly frustrating day fighting a computer that just won't work properly at all, and orienteers being orienteers sending in a stream of over-egged complaints, had let me get pretty destructive by the afternoon.
https://www.strava.com/activities/902846177
Wednesday Mar 15, 2017 #
5 PM
S&C 5:00 [3]
6 PM
Running warm up/down 10:00 [3] 1.0 km (10:00 / km) +60m 7:42 / km
shoes: inov8 Mudclaw300 Blk/Gn1
Warm up to canal and back with Alice and Will. No lights was interesting.
7 PM
Running - off road (Blorenge night race) 58:36 [5] 9.5 km (6:10 / km) +505m 4:52 / km
slept:5.5 shoes: inov8 Mudclaw300 Blk/Gn1
Have to say it's not really my sort of race - tough climb, tough descent, and lots of rocks and stones - so result was much better than I expected.
Mediocre first ascent - didn't start going well and then was getting held up at times by wide people in front of me. 2nd MDC once on the fell but my flat speed poor so Martyn and Mark Burley got away until the next half of the climb where I passed one and caught the other.
Along the top was much more rocky than I had hoped and with dodgy ankle was really slow on this first bit, and again on the latter stages of drop to road and the Punchbowl. Caught by Helen here but as it went up again dropped her so she didn't get me until in the woods at the end.
Last descent wasn't a total disaster, but every time my feet went onto rock, they slipped, so became more and more cautious - lost 4 places here (in addition to the 2 on descent from brickhouse, 3 on flat to brickhouse, and 1 on first flat). Probably best I could hope for on a course that plays to my weaknesses and only attracted the better runners tonight.
Most important thing is that I beat Alice.
https://www.strava.com/activities/901638477
Mediocre first ascent - didn't start going well and then was getting held up at times by wide people in front of me. 2nd MDC once on the fell but my flat speed poor so Martyn and Mark Burley got away until the next half of the climb where I passed one and caught the other.
Along the top was much more rocky than I had hoped and with dodgy ankle was really slow on this first bit, and again on the latter stages of drop to road and the Punchbowl. Caught by Helen here but as it went up again dropped her so she didn't get me until in the woods at the end.
Last descent wasn't a total disaster, but every time my feet went onto rock, they slipped, so became more and more cautious - lost 4 places here (in addition to the 2 on descent from brickhouse, 3 on flat to brickhouse, and 1 on first flat). Probably best I could hope for on a course that plays to my weaknesses and only attracted the better runners tonight.
Most important thing is that I beat Alice.
https://www.strava.com/activities/901638477
Tuesday Mar 14, 2017 #
5 PM
S&C 5:00 [3]
Only just had time - trains completely f***ed up today and ended up running half way across Bristol to find one that would go to Wales and actually stop somewhere useful.
6 PM
Running - off road (MDC Garth NW) 1:25:11 [3] 11.3 km (7:32 / km) +385m 6:26 / km
slept:5.5 shoes: inov8 Mudclaw300 Blk/Gn1
Last Taffs Well Tuesday run for some time, and special route to celebrate end of winter. Not totally impressed early on as Cookworthy levels of mud through the fields.
Got better, saw some little lambs, and ran around some new bits. Going ok but not fantastic - but did the main climb up to the Garth ok. Ankle still not strengthened from last week, and wet shoes were not providing much support. Especially ginger on the stony descent.
https://www.strava.com/activities/900312387
Re *that* segment. Note that it has taken Martyn's to exclude the steps down the bridge - so the moral victor still remains Will :-)
Got better, saw some little lambs, and ran around some new bits. Going ok but not fantastic - but did the main climb up to the Garth ok. Ankle still not strengthened from last week, and wet shoes were not providing much support. Especially ginger on the stony descent.
https://www.strava.com/activities/900312387
Re *that* segment. Note that it has taken Martyn's to exclude the steps down the bridge - so the moral victor still remains Will :-)
Monday Mar 13, 2017 #
5 PM
S&C 5:00 [3]
slept:5.5
Sunday Mar 12, 2017 #
11 AM
Running warm up/down 6:49 [3] 1.15 km (5:56 / km) +45m 4:57 / km
shoes: inov8 Mudclaw300 Blk/Gn1
Jog up to the start. It didn't take close to 20 mins.
Orienteering race (CSC Cwm Lickey) 1:25:29 [3] 9.3 km (9:12 / km) +415m 7:31 / km
slept:5.5 weight:72.9kg shoes: inov8 Mudclaw300 Blk/Gn1
CompassSport Cup qualifying round at Cwm Lickey. 7.9km/375m Brown. (suspect ascent may be much higher if measured correctly!)
Quite a challenging first control - I thought relatively easy to find (although many others lost huge amount here) - just really hard to thrash through and stay in right direction. In hindsight, running back through the start, and the finish and in from above would have been at least 1 min quicker.
Little hesitant going to 3 as went straight through the gorse then didn't appreciate there was a second dip - so control was hidden by ridge in front of it. Based on Ben's time, 2.5 mins lost on 6 - didn't see a reasonable way through to it due to thick bracken and grot so in the end did 3 sides of square. Overtaken by Scott here and rickyp just behind - but Scott not ascending well meant we stayed together until 12.
Despite my advice to Scott, and everyone else beforehand, that going around was much quicker than down and up, seems I was the only one who took the advice. Despite some dithering and indecision, still got 1 min back of rickyp and got well ahead of Scott by 13. Map could do with update to 14 as followed a kind of gully right around - then unsure on bracken descent to 15 - slightly off as hit the other little trench to north first.
Tired from here on - quite a physical course! Very slow but clean on 16-19, and Marcus caught up at 20. This turned out to be very useful as made 21 incredibly easy but at the time it really didn't feel like it was in the right place and too far west. Avoided lengthy time loss that everyone else had - having caught rickyp back here. Bog to the end, remembering to punch the control before the finish :-)
Team did reasonably well - only 100 points behind Bristol and that's whilst missing some of our key scoring runners. Might not be last in the final...
https://www.strava.com/activities/897493412
Quite a challenging first control - I thought relatively easy to find (although many others lost huge amount here) - just really hard to thrash through and stay in right direction. In hindsight, running back through the start, and the finish and in from above would have been at least 1 min quicker.
Little hesitant going to 3 as went straight through the gorse then didn't appreciate there was a second dip - so control was hidden by ridge in front of it. Based on Ben's time, 2.5 mins lost on 6 - didn't see a reasonable way through to it due to thick bracken and grot so in the end did 3 sides of square. Overtaken by Scott here and rickyp just behind - but Scott not ascending well meant we stayed together until 12.
Despite my advice to Scott, and everyone else beforehand, that going around was much quicker than down and up, seems I was the only one who took the advice. Despite some dithering and indecision, still got 1 min back of rickyp and got well ahead of Scott by 13. Map could do with update to 14 as followed a kind of gully right around - then unsure on bracken descent to 15 - slightly off as hit the other little trench to north first.
Tired from here on - quite a physical course! Very slow but clean on 16-19, and Marcus caught up at 20. This turned out to be very useful as made 21 incredibly easy but at the time it really didn't feel like it was in the right place and too far west. Avoided lengthy time loss that everyone else had - having caught rickyp back here. Bog to the end, remembering to punch the control before the finish :-)
Team did reasonably well - only 100 points behind Bristol and that's whilst missing some of our key scoring runners. Might not be last in the final...
https://www.strava.com/activities/897493412
3 PM
O - Planning 55:00 [3] 3.5 km (15:43 / km) +120m 13:25 / km
shoes: inov8 Mudclaw300 Blk/Gn1
Collecting from area around finish. Had a good look at 136 - fine from the north (just no boulder!), but getting from there to 132 proved tricky - had to give up and go in from the big lump instead - so do think there must be something a little funny going on here.
5 PM
S&C 5:00 [3]
Saturday Mar 11, 2017 #
12 PM
Running - off road 2:34:56 [3] 17.32 km (8:57 / km) +530m 7:45 / km
slept:5.0 shoes: inov8 Mudclaw300 Blk/Gn1
Have finally done it - and got an activity time that is consecutive numbers in order :-) https://flow.polar.com/training/analysis/118830419...
With Ben - from Blaencwm up through the woods to Mynydd Bwllfa, around to the top of the Rhigos pass and back down the main valley.
Early parts were hindered somewhat by the OS map being hopeless - blank sheet of paper plus some guesswork would have been more helpful. Few signposts either - but did eventually find the dam.
Once on the other side, as part of the windfarm development there were several million barbed wire fences, all with signs saying "Private Land, No Public Access, 24 Hour Security Patrols" etc - which seems rather unnecessary. Of course, as respectful runners we didn't do any trespassing, nor did we go inside any turbines either as the owner/operator didn't leave the door wide open...
Ok along the pylons and past the trig but the last mile or so across to the road was pretty tough with waist deep grass hiding fairly vicious tussocks. Not a route to repeat... At least Ben was pretty happy and didn't moan about it at all ;-) In hindsight, may have been better to go back through the felled woods instead.
Fairly steady back down, tallying up burnt out cars (3 along the valley, 1 by the dam). Apart from feeling it on the last parts of the bastard climb at the start, leg was ok - but stiffened up on the drive back. These shoes haven't lasted so well - will need to replace soon as uppers now going in several places.
https://www.strava.com/activities/896022189
With Ben - from Blaencwm up through the woods to Mynydd Bwllfa, around to the top of the Rhigos pass and back down the main valley.
Early parts were hindered somewhat by the OS map being hopeless - blank sheet of paper plus some guesswork would have been more helpful. Few signposts either - but did eventually find the dam.
Once on the other side, as part of the windfarm development there were several million barbed wire fences, all with signs saying "Private Land, No Public Access, 24 Hour Security Patrols" etc - which seems rather unnecessary. Of course, as respectful runners we didn't do any trespassing, nor did we go inside any turbines either as the owner/operator didn't leave the door wide open...
Ok along the pylons and past the trig but the last mile or so across to the road was pretty tough with waist deep grass hiding fairly vicious tussocks. Not a route to repeat... At least Ben was pretty happy and didn't moan about it at all ;-) In hindsight, may have been better to go back through the felled woods instead.
Fairly steady back down, tallying up burnt out cars (3 along the valley, 1 by the dam). Apart from feeling it on the last parts of the bastard climb at the start, leg was ok - but stiffened up on the drive back. These shoes haven't lasted so well - will need to replace soon as uppers now going in several places.
https://www.strava.com/activities/896022189
5 PM
S&C 5:00 [3]
Friday Mar 10, 2017 #
Bouldering 1:00:00 [3]
slept:5.5
Got another one ticked off. But right leg still not great
5 PM
S&C 5:00 [3]
Thursday Mar 9, 2017 #
5 PM
S&C 5:00 [3]
7 PM
Running - off road 1:14:19 [3] 9.29 km (8:00 / km) +400m 6:35 / km
slept:5.0 shoes: inov8 Mudclaw300 Blk/Gn1
MDC hills session but not enough enthusiasm for doing reps so just a run.
Became quite clear quite quickly that Tuesday's run did more harm than good - both ankles still very weak from their tussles, and right hamstring and calf tight and made steep ascending quite uncomfortable. Should stretch it more.
https://www.strava.com/activities/893825613
Heart rate giving very dodgy readings at start (spikes of 190+ whilst jogging!) so took it off until on the cycle path.
Became quite clear quite quickly that Tuesday's run did more harm than good - both ankles still very weak from their tussles, and right hamstring and calf tight and made steep ascending quite uncomfortable. Should stretch it more.
https://www.strava.com/activities/893825613
Heart rate giving very dodgy readings at start (spikes of 190+ whilst jogging!) so took it off until on the cycle path.
Wednesday Mar 8, 2017 #
5 PM
Running 1:03:40 [3] 10.66 km (5:58 / km) +300m 5:14 / km
slept:6.0 weight:72.2kg shoes: Mizuno Wave Rider 19
Easy paced run from home. Similar route to a few weeks ago, but turning around after 5k and coming back same way to get to a reasonable distance. Feeling quite comfortable - so built up the pace on the last hill.
https://www.strava.com/activities/892462953
https://www.strava.com/activities/892462953
6 PM
S&C 5:00 [3]
Tuesday Mar 7, 2017 #
2 PM
S&C 5:00 [3]
5 PM
Note
Arrived early so went for unexpected half hour walk from visitor centre in the daylight and not-rain. Work "shoes" are now full of sand - should have thought about it first :-(
6 PM
Running - off road (MDC Kenfig) 1:11:08 [3] 8.57 km (8:18 / km) +245m 7:16 / km
slept:4.0 shoes: Adidas Kanadia tr7
MDC run around north half of Kenfig. As we started late, needed to be in pub for 8, and had a long wait for "Sexy Dave" to first remove all of his clothes and then again for him to catch up with them and re-dress, was not a long run.
Very switchback and going straight up and down the sides of the dunes - sometimes near vertical - found it hard going and was regularly dropping back as detouring over all of the peaks. Shoes really lacking grip on wet grass and went over completely twice - ankle survived quite a beating though.
https://www.strava.com/activities/891373724
Very switchback and going straight up and down the sides of the dunes - sometimes near vertical - found it hard going and was regularly dropping back as detouring over all of the peaks. Shoes really lacking grip on wet grass and went over completely twice - ankle survived quite a beating though.
https://www.strava.com/activities/891373724
Monday Mar 6, 2017 #
6 PM
S&C 5:00 [3]
slept:6.0
Sunday Mar 5, 2017 #
9 AM
Running - off road (Ogmore valley 2) 3:58:57 [3] 29.02 km (8:14 / km) +950m 7:05 / km
slept:4.0 weight:72.2kg shoes: inov8 Mudclaw300 Blk/Gn1
Another long run from Ogmore Vale with Ben, joined by Mark P today.
For most of the time, weather much improved on last week. Unfortunately most of the last 90 mins was "death hail" and not always very pleasant. Enough to turn the ground white and was pretty thick too.
From Ogmore Vale west to the trig at Pen y Foel, then on around to Blackmill and the trig on Mynydd y Gaer. Back around Gilfach Goch and the trig at Mynydd Pen-y-graig - and it was the last climb up to this where the hail began in earnest.
Seemed to take a lot longer than expected to get across the windfarm, weather not helping. Tried to avoid exposure by cutting into forest on way back - but the key footpath we needed didn't appear to be on the ground so had to detour by a pretty deep muddy/wet track and add an extra mile. Ben, however, is now well used to taking mile long diversions ;-) Contouring around the edge, got to a gap in the trees and was a wonderful view across the valley - well worth the pain.
Nice run and glad to have company to run with. Think that's this bit now ticked off and it's just the cycle path into Bridgend left to join up with Kenfig, and that can be done anytime on my own. Definitely looking forward to better weather as we come out of winter!
https://www.strava.com/activities/888696724
For most of the time, weather much improved on last week. Unfortunately most of the last 90 mins was "death hail" and not always very pleasant. Enough to turn the ground white and was pretty thick too.
From Ogmore Vale west to the trig at Pen y Foel, then on around to Blackmill and the trig on Mynydd y Gaer. Back around Gilfach Goch and the trig at Mynydd Pen-y-graig - and it was the last climb up to this where the hail began in earnest.
Seemed to take a lot longer than expected to get across the windfarm, weather not helping. Tried to avoid exposure by cutting into forest on way back - but the key footpath we needed didn't appear to be on the ground so had to detour by a pretty deep muddy/wet track and add an extra mile. Ben, however, is now well used to taking mile long diversions ;-) Contouring around the edge, got to a gap in the trees and was a wonderful view across the valley - well worth the pain.
Nice run and glad to have company to run with. Think that's this bit now ticked off and it's just the cycle path into Bridgend left to join up with Kenfig, and that can be done anytime on my own. Definitely looking forward to better weather as we come out of winter!
https://www.strava.com/activities/888696724
3 PM
S&C 5:00 [3]
Saturday Mar 4, 2017 #
11 AM
Orienteering race (Welsh Champs) 1:19:16 [3] 10.33 km (7:40 / km) +315m 6:39 / km
slept:4.5 shoes: Adidas Kanadia tr7
Welsh Champs on Merthyr Mawr. 8.8km Brown course.
Parked pretty close to the start - closer to -1 box than call up :-)
Early part of the course was in the new extension of map into the woods. Nice, but fairly easy - shame I made 2 notable balls ups. On 2, I misinterpreted contours so turned up late (90s), and then for 3 following the line from 4 and not 2 - so did two sides of triangle (30s). Improvement from there on! The new bit of map definitely a nice addition to the area.
Going into 8 (in the open) took a different "path" to what I thought and confused by the trees which I eventually worked out were the stream. Carried on parallel to stream before turning left and using "good judgement" to hit the control bang on effortlessly. Broadly straight to 9 and matching up the map well - caught Mark P as he was looking around near 20 and then we were pretty much together for remainder of run, chatting away and not really taking it too seriously. Benefit was that pace stayed reasonably good and didn't lose much time looking for controls.
Went quite to the left from 10 (on my own - a few others went to right with Mark) and came out at the gate ahead of most so it must have worked. Got 13 without trying - expected it to be more challenging. Slight miss on 14 (30s) - expected it to be less challenging. Through the wood down for novelty and me and Mark split for the latter part - the woods I went through just after the fence corners were slow and brambly (cut my arm :-( ) so his way was better.
45s or so lost in circle at 16. Not paying attention to map (it was raining). "Led" Ben into 18, which was quite a drop. OK on 19 and 20, but the diagonal straight path came a bit sooner than I had expected. Had caught a Wrekin guy (I think army) at 19 and stuck on tail all the way from here on.
Thorn in top of foot after 20 was hurting a lot and had to stop just before 21 to try and adjust shoe to reduce the considerable pain (unsuccessful). I don't think this leg went so well due to distraction, poor plan and no checking the map so down to luck that got to control fairly quickly.
Straight forward from there on in.
Enjoyed this today. Nice course and no *huge* mistakes.
https://www.strava.com/activities/887371551
Parked pretty close to the start - closer to -1 box than call up :-)
Early part of the course was in the new extension of map into the woods. Nice, but fairly easy - shame I made 2 notable balls ups. On 2, I misinterpreted contours so turned up late (90s), and then for 3 following the line from 4 and not 2 - so did two sides of triangle (30s). Improvement from there on! The new bit of map definitely a nice addition to the area.
Going into 8 (in the open) took a different "path" to what I thought and confused by the trees which I eventually worked out were the stream. Carried on parallel to stream before turning left and using "good judgement" to hit the control bang on effortlessly. Broadly straight to 9 and matching up the map well - caught Mark P as he was looking around near 20 and then we were pretty much together for remainder of run, chatting away and not really taking it too seriously. Benefit was that pace stayed reasonably good and didn't lose much time looking for controls.
Went quite to the left from 10 (on my own - a few others went to right with Mark) and came out at the gate ahead of most so it must have worked. Got 13 without trying - expected it to be more challenging. Slight miss on 14 (30s) - expected it to be less challenging. Through the wood down for novelty and me and Mark split for the latter part - the woods I went through just after the fence corners were slow and brambly (cut my arm :-( ) so his way was better.
45s or so lost in circle at 16. Not paying attention to map (it was raining). "Led" Ben into 18, which was quite a drop. OK on 19 and 20, but the diagonal straight path came a bit sooner than I had expected. Had caught a Wrekin guy (I think army) at 19 and stuck on tail all the way from here on.
Thorn in top of foot after 20 was hurting a lot and had to stop just before 21 to try and adjust shoe to reduce the considerable pain (unsuccessful). I don't think this leg went so well due to distraction, poor plan and no checking the map so down to luck that got to control fairly quickly.
Straight forward from there on in.
Enjoyed this today. Nice course and no *huge* mistakes.
https://www.strava.com/activities/887371551
5 PM
S&C 5:00 [3]
Friday Mar 3, 2017 #
5 PM
S&C 5:00 [3]
7 PM
Bouldering 1:15:00 [3]
slept:5.0
With Ben D, Enid and Mark P. Definite improvement.
Also improved fuel economy - working out the most efficient way to drive. 60.8mpg for trip but peaked at 61.7 before getting stuck behind an idiot who didn't seem to know how roundabouts work
Also improved fuel economy - working out the most efficient way to drive. 60.8mpg for trip but peaked at 61.7 before getting stuck behind an idiot who didn't seem to know how roundabouts work
Thursday Mar 2, 2017 #
5 PM
S&C 5:00 [3]
6 PM
Running - off road hills 1:23:54 [5] 11.5 km (7:18 / km) +570m 5:51 / km
slept:5.5 weight:72.4kg shoes: inov8 Mudclaw300 Blk/Gn1
Another adhoc MDC session with Ben. This time just Will joined us - but made for a good (and young, for MDC!) group.
As a clear, dry evening and wind dropped, went right to the top of the Garth and did 6x bench to trig. c.400m with 50m climb. Quite a good effort as it gets progressively steeper and it's hard to start with a pace that you can still sustain at end of final effort! Jog recovery and after lap of bench would go straight into next effort)
Felt like a hard session, but not as hard as I expected given legs pretty tired from yesterday's drowning. Times:
2:19 (this was shorter as started up from the bench)
2:27
2:24
2:25
2:26
2:20
Fairly happy with consistency.
Not too adventurous with the warm up/down route, but hopefully Marcus approves of the length, and inclusion of wood. GPS lost signal completely for a few minutes on the warm down - no idea what happened.
Interesting fact - three consecutive MDC runs without Marcus, and also three consecutive MDC runs without bramble :-)
https://www.strava.com/activities/885409811
Having looked at GPS plot in more detail - completely offset for the whole run. Not good.
As a clear, dry evening and wind dropped, went right to the top of the Garth and did 6x bench to trig. c.400m with 50m climb. Quite a good effort as it gets progressively steeper and it's hard to start with a pace that you can still sustain at end of final effort! Jog recovery and after lap of bench would go straight into next effort)
Felt like a hard session, but not as hard as I expected given legs pretty tired from yesterday's drowning. Times:
2:19 (this was shorter as started up from the bench)
2:27
2:24
2:25
2:26
2:20
Fairly happy with consistency.
Not too adventurous with the warm up/down route, but hopefully Marcus approves of the length, and inclusion of wood. GPS lost signal completely for a few minutes on the warm down - no idea what happened.
Interesting fact - three consecutive MDC runs without Marcus, and also three consecutive MDC runs without bramble :-)
https://www.strava.com/activities/885409811
Having looked at GPS plot in more detail - completely offset for the whole run. Not good.
Wednesday Mar 1, 2017 #
5 PM
S&C 5:00 [3]
6 PM
Running intervals (Lliswerry) 1:22:20 [5] 15.52 km (5:18 / km) +25m 5:16 / km
slept:5.0 shoes: Mizuno Wave Rider 19
Lliswerry flat intervals in foul weather. Torrential rain for the jog out, but eased - but strong winds which were against for almost the whole time except for short bursts on jog back.
7x loops over the river.
First 2 loops 1x 450m, jog, 1x 120m (this short one was barely an effort as the brick surface was so slippery), jog
rest 2mins
Next 2 loops 1x 450m, jog, 1x 470m
short rest 1min
Then 2 loops 1x 1060m
short rest 1min
Finish 1 loop 1x 450m, jog, 1x 470m
Times pretty consistent given wind
450s: 1:41, 1:43, 1:43, 1:43, 1:41 (the two longer ones passed this end point at 1:46 both times)
470s: 1:53, 1:51, 1:51
1060s: 4:13, 4:13
Not a bad session and should make up for eating *lots* of cakes at work.
https://www.strava.com/activities/884077048
Home from Tesco in under 3 hours is another bonus.
7x loops over the river.
First 2 loops 1x 450m, jog, 1x 120m (this short one was barely an effort as the brick surface was so slippery), jog
rest 2mins
Next 2 loops 1x 450m, jog, 1x 470m
short rest 1min
Then 2 loops 1x 1060m
short rest 1min
Finish 1 loop 1x 450m, jog, 1x 470m
Times pretty consistent given wind
450s: 1:41, 1:43, 1:43, 1:43, 1:41 (the two longer ones passed this end point at 1:46 both times)
470s: 1:53, 1:51, 1:51
1060s: 4:13, 4:13
Not a bad session and should make up for eating *lots* of cakes at work.
https://www.strava.com/activities/884077048
Home from Tesco in under 3 hours is another bonus.