Training Log Archive: rcroIn the 31 days ending Jul 31, 2017:
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Sunday Jul 30, 2017 #
2 PM
Running - off road 3:07:14 [3] 23.63 km (7:55 / km) +600m 7:02 / km
slept:2.0 shoes: inov8 Mudclaw300 Blk/Gn1
Still not well last night. Went to be bed at 4.30 - which meant I couldn't get any sleep when it actually came to night. Better today.
Long run with Ben from Coleford, down to Clearwell, then Stow and up ODP to Redbrook, pull up to and around the quarry at Staunton to finish.
Marcus would have liked this. Quite a bit of rain. Huge amount of brambles and nettles. Most of Coleford to Stow was done without aid of footpath signs, or any obvious footpath... some places we found where we had to go, and opted for the fence/hedge in preference. Others we had to backtrack a long way. Long section along the main road as first choice footpath (to E towards Bream) was a gate and signpost in a fairly dense continuous hedge, with head deep undergrowth out of sight behind. Second (further down to W) - never saw it.
Path we did take down the valley petered out and ended with 50 yards of "nipple deep" undergrowth and very wobbly fence (helpfully propped up by Ben...). Better along ODP and up through Knockalls as I know the way.
Nice to get some decent time on feet and good to catch up with Ben again.
Long run with Ben from Coleford, down to Clearwell, then Stow and up ODP to Redbrook, pull up to and around the quarry at Staunton to finish.
Marcus would have liked this. Quite a bit of rain. Huge amount of brambles and nettles. Most of Coleford to Stow was done without aid of footpath signs, or any obvious footpath... some places we found where we had to go, and opted for the fence/hedge in preference. Others we had to backtrack a long way. Long section along the main road as first choice footpath (to E towards Bream) was a gate and signpost in a fairly dense continuous hedge, with head deep undergrowth out of sight behind. Second (further down to W) - never saw it.
Path we did take down the valley petered out and ended with 50 yards of "nipple deep" undergrowth and very wobbly fence (helpfully propped up by Ben...). Better along ODP and up through Knockalls as I know the way.
Nice to get some decent time on feet and good to catch up with Ben again.
Saturday Jul 29, 2017 #
8 AM
Running warm up/down 5:00 [3] 0.8 km (6:15 / km) +20m 5:33 / km
shoes: Salomon Speedcross 4
Token warm up in bottom field.
9 AM
Running race (Newent Parkrun) 20:46 [5] 5.0 km (4:09 / km) +60m 3:55 / km
slept:4.0 shoes: Salomon Speedcross 4
Another 20 minutes of looking at Henry's behind. Not the plan - did not allow for him trying hard today. Every time I've run against him have never been more than 5m behind, and never beaten him - but he seems to be much slower when I'm not there! Matter of personal pride - have to beat him some day!
Running warm up/down 6:44 [3] 1.1 km (6:07 / km) +5m 5:59 / km
shoes: Salomon Speedcross 4
Lap of big field to cool down a bit. Fairly hot and sweaty day
10 AM
Running (Sellack) 1:37:35 [3] 16.16 km (6:02 / km) +210m 5:40 / km
shoes: Salomon Speedcross 4
Stop off at Ross for a longer run. Hadn't assumed I would have had to try so hard earlier (based on previous weeks expected to only "need" to do 21:30-22 parkrun...) so was pretty tired out so this was a bit of a mistake.
From Wilton to Bridstow and Sellack, back through Foy, Brampton Abbots and Ross. Original route was 19k but shortened due to tiredness and dehydration. Only actually went over 1 of the 2 suspension bridges.
As typical with trail shoes - completely hopeless when some grip was required (on not very steep descent into Sellack). In hindsight would have been better bringing trainers rather than trail shoes today.
From Wilton to Bridstow and Sellack, back through Foy, Brampton Abbots and Ross. Original route was 19k but shortened due to tiredness and dehydration. Only actually went over 1 of the 2 suspension bridges.
As typical with trail shoes - completely hopeless when some grip was required (on not very steep descent into Sellack). In hindsight would have been better bringing trainers rather than trail shoes today.
Thursday Jul 27, 2017 #
7 PM
Running 44:26 [3] 7.76 km (5:44 / km) +170m 5:10 / km
slept:3.5 shoes: Mizuno Wave Rider 19
Not feeling well - and been so all week, very tired at work and not sleeping. Plan for tonight was to go around Rogerstone but windy and took a huge amount to motivate me to get out at all. So kept it short and did the canal loop for a change.
A few little detours to get some more roads ticked off. Have now found the non-barbed wire short cut into Allt yr yn woods. Field now quite overgrown and lots of dead stuff, then once reached the "path" there was a snake on it! First grass snake I've ever seen (yet there are supposedly more common than adders...) - about 20cm long and finger sized girth so fairly young. It didn't hang around to get trodden on.
Started raining once at the canal and fighting the wind all the way back up despite hoping to be in hill shadow.
https://www.strava.com/activities/1104480861
A few little detours to get some more roads ticked off. Have now found the non-barbed wire short cut into Allt yr yn woods. Field now quite overgrown and lots of dead stuff, then once reached the "path" there was a snake on it! First grass snake I've ever seen (yet there are supposedly more common than adders...) - about 20cm long and finger sized girth so fairly young. It didn't hang around to get trodden on.
Started raining once at the canal and fighting the wind all the way back up despite hoping to be in hill shadow.
https://www.strava.com/activities/1104480861
Wednesday Jul 26, 2017 #
6 PM
Orienteering (Merthyr Mawr) 34:23 [3] 5.09 km (6:45 / km) +260m 5:23 / km
slept:4.0 shoes: Adidas Kanadia tr7
SBOC local on Merthyr Mawr. 4.2km green course.
One of the last (if not the last) to start - but had a lot of followers. Not a fantastic run overall but mostly clean and slow so that I wouldn't bugger up ankle in the rough. The sand was hard work, and fighting a very strong wind for the first half.
On wrong path to 1, but identified straight away and corrected. Fairly long winded route to 2 - but knew where I was - avoiding what appeared to be worse undergrowth. 6 - maybe would have been better taking a more northern route.
7 - feature didn't seem to look like map suggested so disregarded and went back away from path - then saw it in the bottom. Southern route to 8 through the sand - originally planned to follow fence line and not sure which would be faster.
11 - got to corner of vegetation but took a few moments to believe the feature was that much higher above me (could only see 2 contours on map as 3rd under circle - seemed about 5 or 6 2.5m contours higher)
Not the best route to 13 but worked and hit it perfectly.
OK run overall.
https://www.strava.com/activities/1102855484
One of the last (if not the last) to start - but had a lot of followers. Not a fantastic run overall but mostly clean and slow so that I wouldn't bugger up ankle in the rough. The sand was hard work, and fighting a very strong wind for the first half.
On wrong path to 1, but identified straight away and corrected. Fairly long winded route to 2 - but knew where I was - avoiding what appeared to be worse undergrowth. 6 - maybe would have been better taking a more northern route.
7 - feature didn't seem to look like map suggested so disregarded and went back away from path - then saw it in the bottom. Southern route to 8 through the sand - originally planned to follow fence line and not sure which would be faster.
11 - got to corner of vegetation but took a few moments to believe the feature was that much higher above me (could only see 2 contours on map as 3rd under circle - seemed about 5 or 6 2.5m contours higher)
Not the best route to 13 but worked and hit it perfectly.
OK run overall.
https://www.strava.com/activities/1102855484
Tuesday Jul 25, 2017 #
6 PM
Running - off road (MDC Torpantau) 1:13:49 [3] 9.88 km (7:28 / km) +480m 6:01 / km
slept:4.5 shoes: inov8 Mudclaw300 Dayglo/Blk
MDC run from Torpantau pass - down to the waterfalls then right up to cairn on southern tip of Carn Pica. Not going too well on the hill - walking, along with everyone else.
Nice along the top and split into faster and slower groups - with faster taking a nice trod to the edge, then going over the rocky section and back on Beacons Way. Finished by descending along the trod that's the short cut on the Torpantau race - quite rough in places, but a lot more fun than the actual track.
https://www.strava.com/activities/1101301845
Nice along the top and split into faster and slower groups - with faster taking a nice trod to the edge, then going over the rocky section and back on Beacons Way. Finished by descending along the trod that's the short cut on the Torpantau race - quite rough in places, but a lot more fun than the actual track.
https://www.strava.com/activities/1101301845
Sunday Jul 23, 2017 #
10 AM
Running 36:57 [3] 6.79 km (5:27 / km) +110m 5:02 / km
slept:5.0 shoes: Mizuno Wave Rider 19
Easy recovery jog from home. Usualish loop with a couple of variations to tick off a few more roads. Going reasonably well but think it's right to keep short today.
https://www.strava.com/activities/1097255717
https://www.strava.com/activities/1097255717
Saturday Jul 22, 2017 #
2 PM
Running - off road (Waun Fach) 59:51 [5] 9.44 km (6:20 / km) +615m 4:47 / km
slept:5.0 shoes: inov8 Mudclaw300 Dayglo/Blk
4th go at Waun Fach fell race - and to be honest another one that I had written off before starting as wasn't feeling too well and legs still tight from the mid-week. Start had moved forward slightly this year - and I didn't appreciate so started near the back and just never really got going. Raining pretty heaving for the first 2k, and for a lot of the descent.
Maybe this was a good tactic as pace remained pretty steady all the way up to the Col - and was able to run for most of the second section up to the top - and timing the gap to rickyp in front knew it was only about 2.5 mins.
Lost a lot of time on the new rocks coming off the top on the path and took a while to be moving at pace again. Better coming off the side at the last checkpoint, but all the other sharp descents along the Dragon's Back were very slow as I had no confidence at all on the wet rocks and wet mud.
Ended up in a sprint finish to the line as more had caught up. Managed to just about run all the way to the finish line so won this comfortably and got back another two places as a bonus - another few metres and would have passed 2 more.
PB by nearly 4 mins (and 6 mins better than in 2014) - despite feeling a bit crap, and weather being pretty bad. 19th place of about 60. 3rd NGOC but 2nd MDC - only 4 turned up this time.
https://www.strava.com/activities/1096053250/overv...
Maybe this was a good tactic as pace remained pretty steady all the way up to the Col - and was able to run for most of the second section up to the top - and timing the gap to rickyp in front knew it was only about 2.5 mins.
Lost a lot of time on the new rocks coming off the top on the path and took a while to be moving at pace again. Better coming off the side at the last checkpoint, but all the other sharp descents along the Dragon's Back were very slow as I had no confidence at all on the wet rocks and wet mud.
Ended up in a sprint finish to the line as more had caught up. Managed to just about run all the way to the finish line so won this comfortably and got back another two places as a bonus - another few metres and would have passed 2 more.
PB by nearly 4 mins (and 6 mins better than in 2014) - despite feeling a bit crap, and weather being pretty bad. 19th place of about 60. 3rd NGOC but 2nd MDC - only 4 turned up this time.
https://www.strava.com/activities/1096053250/overv...
3 PM
Running - off road warm up/down 12:46 [3] 1.66 km (7:41 / km) +10m 7:28 / km
shoes: inov8 Mudclaw300 Dayglo/Blk
Slow back to the cars with rickyp and Paul Murrin. Nasty steep descent with lots of wet stiles and tedious track back along the bottom. The race has start and finish just right to get the best bits.
https://www.strava.com/activities/1096053223
https://www.strava.com/activities/1096053223
Thursday Jul 20, 2017 #
6 PM
Running 1:26:42 [3] 14.67 km (5:55 / km) +320m 5:20 / km
slept:4.5 shoes: Mizuno Wave Rider 19
Easy paced jog around High Cross and Bassaleg to see potential for orienteering since I've been toying with offering to hold a SWOC street-o around here. With the big estate still being built it's a little on the small side but otherwise huge potential - would make for a pretty varied ISSOM map and could easily tag on Rogerstone school/Tredegar Park/Gaer Fort for juniors.
Quite a lot of undulation though.
Now to work out how to update open street map for the (many) extra footpaths...
https://www.strava.com/activities/1093306067
Quite a lot of undulation though.
Now to work out how to update open street map for the (many) extra footpaths...
https://www.strava.com/activities/1093306067
Wednesday Jul 19, 2017 #
Event: BOK Summer Series
6 PM
Orienteering - Urban (Dursley) 50:03 [3] 9.67 km (5:11 / km) +140m 4:50 / km
slept:4.5 shoes: Mizuno Wave Rider 19
Urban race around Dursley. 6km on straight line.
Again feeling pretty tired and not running strong. Think still recovering from Saturday and the stop/start nature yesterday didn't help.
Mostly a route choice course, and happy with my routes. Planning ahead well, but on a couple of legs planned route to go somewhere new rather than take the shortest/fastest.
Spent a while working out how to get to 17 (most of time from 14-15) as the one gap was a bit small, but ok on all the legs around the school. Head to head against Tommi towards the end so gave more of a reason to push.
Well done the results again tonight.
https://www.strava.com/activities/1091697395
Again feeling pretty tired and not running strong. Think still recovering from Saturday and the stop/start nature yesterday didn't help.
Mostly a route choice course, and happy with my routes. Planning ahead well, but on a couple of legs planned route to go somewhere new rather than take the shortest/fastest.
Spent a while working out how to get to 17 (most of time from 14-15) as the one gap was a bit small, but ok on all the legs around the school. Head to head against Tommi towards the end so gave more of a reason to push.
Well done the results again tonight.
https://www.strava.com/activities/1091697395
Tuesday Jul 18, 2017 #
Event: R2T2 - event 1
6 PM
Running - off road intervals (R2T2 CPW) 1:31:34 [3] 11.3 km (8:06 / km) +280m 7:13 / km
slept:5.0 shoes: inov8 Mudclaw300 Dayglo/Blk
The launch of R2T2 at Chepstow Park Wood. Courses: 60 min MTBO score, "Man vs Bike" - same but without the MTB, or a (rather) long orange course with taped route.
I was checking out the long orange course and making sure the taped route could be followed by anyone (this wasn't the shortest route - idea is for the runners to take their own short cuts), and Andy Creber pulled me over beforehand to give me a roll of tape saying he thought I needed to put a lot more out.
So turned into quite a long and tiring intervals session - run 100-200 yards, stop, put up some tape, repeat. The "light waymarking" was probably adequate but Paul/Andy/me of the opinion that full marking required to stop anybody doubting; hence put up 100+ new tags so you would at least see (if not pass) one every minute if going at reasonable pace. Pat won't enjoy collecting them tomorrow!
Course actually pretty fun, and no brambles the way I went. Some good variety as some paths didn't really exist, and once on the bottom section (great views of the bridge) was actually twisty and technical. Thought it was very well done.
All went very smoothly, and hopefully lots of constructive feedback and thanks sent in to Pat. Everyone seemed to enjoy it - very good start and I think only minor tweaks needed to improve.
https://www.strava.com/activities/1090288853
I was checking out the long orange course and making sure the taped route could be followed by anyone (this wasn't the shortest route - idea is for the runners to take their own short cuts), and Andy Creber pulled me over beforehand to give me a roll of tape saying he thought I needed to put a lot more out.
So turned into quite a long and tiring intervals session - run 100-200 yards, stop, put up some tape, repeat. The "light waymarking" was probably adequate but Paul/Andy/me of the opinion that full marking required to stop anybody doubting; hence put up 100+ new tags so you would at least see (if not pass) one every minute if going at reasonable pace. Pat won't enjoy collecting them tomorrow!
Course actually pretty fun, and no brambles the way I went. Some good variety as some paths didn't really exist, and once on the bottom section (great views of the bridge) was actually twisty and technical. Thought it was very well done.
All went very smoothly, and hopefully lots of constructive feedback and thanks sent in to Pat. Everyone seemed to enjoy it - very good start and I think only minor tweaks needed to improve.
https://www.strava.com/activities/1090288853
Sunday Jul 16, 2017 #
9 PM
Running 31:11 [3] 5.22 km (5:58 / km) +60m 5:39 / km
slept:5.5 shoes: Mizuno Wave Rider 19
Easy paced jog sticking to the flat from home. Legs better for it but the rest of me would have been happy to do a lot more.
https://www.strava.com/activities/1087022491/overv...
Suunto website messing about a bit tonight - run loaded onto Strava before movescount.
https://www.strava.com/activities/1087022491/overv...
Suunto website messing about a bit tonight - run loaded onto Strava before movescount.
Saturday Jul 15, 2017 #
11 AM
Running - off road 4:23:39 [3] 32.04 km (8:14 / km) +1710m 6:30 / km
slept:5.0 shoes: inov8 Mudclaw300 Dayglo/Blk
Long run in Black Mountains with rickyp. Mostly the race route but adding in bonus Waun Fach and doing a bit of cutting through the woods out of reservoir valley as we didn't fancy the look of the fence haul.
More running than I'd expected - some segment PBs and pretty close on others. Only really started walking on climb at about 12 miles - suffering a bit with dehydration although was still eating a lot.
Route off Bal Mar didn't work out so well - much more overgrown than it used to be. Ridge to Bal Mar is a hell of a long way too. Ran a lot of climb up to Crug Mawr - walking just the really steep section. Really tired from it all though.
In fog from by Table Mountain until half way down PYGF. Original plan was to go left at Waun Fach and around top of reservoir but didn't as windy. Probably glad as it was deceptively hot. Glad of the cloud as would be much harder in sunshine
Don't think I'm back in a position to do long distance as "races" yet but nice to get out for a long training run.
More running than I'd expected - some segment PBs and pretty close on others. Only really started walking on climb at about 12 miles - suffering a bit with dehydration although was still eating a lot.
Route off Bal Mar didn't work out so well - much more overgrown than it used to be. Ridge to Bal Mar is a hell of a long way too. Ran a lot of climb up to Crug Mawr - walking just the really steep section. Really tired from it all though.
In fog from by Table Mountain until half way down PYGF. Original plan was to go left at Waun Fach and around top of reservoir but didn't as windy. Probably glad as it was deceptively hot. Glad of the cloud as would be much harder in sunshine
Don't think I'm back in a position to do long distance as "races" yet but nice to get out for a long training run.
Thursday Jul 13, 2017 #
7 PM
Running 1:29:50 [3] 13.41 km (6:42 / km) +305m 6:01 / km
slept:5.5 shoes: Mizuno Wave Rider 19
Both Will and I agreed to downgrade hills to a recovery run - from Mark's through the Wenallt, along to Travellers Rest and around Cefn-onn. Nice easy pace was what I needed tonight. Back just ahead of Mark coming from the cats' house
Wednesday Jul 12, 2017 #
6 PM
Orienteering race (Storey Arms) 57:22 [4] 7.31 km (7:51 / km) +300m 6:31 / km
slept:4.5 shoes: inov8 Mudclaw300 Dayglo/Blk
SWOC score on the side of Fan Fawr. Legs had nothing in them today so bailed out on going for the full set but would probably (just) have had time to clear. Lots of bonuses for collecting sets of things - missed 3 sets from those 2 controls - so points lost: 20 (control values), 10 (missing set 101-109), 40 (missing full set of re-entrants), 70 (missing full set of cliffs).
Route was fairly good
S-8-1-3-9-13-11-25-17-24-12-22-23-45-39-43-29-34-44-32-38-31-40-20-21-4-18-5-F.
Think optimum would have got 6 then 2 after 9, and 21 between 32 and 38.
Not much to give on climb 8-1-3 and so not paying much attention to where to go - slow. The path 9-13 was really slow (shoes giving no ankle support today) over the rocks so time loss from losing 30m height to get the extra 2 controls wouldn't have been too bad in hindsight. Again literally nothing climb up to 11.
Drifted a bit far S on 17 and went around hill - relocated from the pond (hard to miss when in the middle of it!). 24 OK as could see it, but a little offline on 12. Fine for next few - and Will had caught up, but distracted by him on 39 (he was going straight to 43) so started off in wrong direction and had to go back.
OK for the next few - and some nice features and running - until Will caught up again (after detour to get 39) - and talking to him rather than navigating meant lost contact with map and overshot - couple of mins lost. Annoying, as here was the decision for going around the south; with 20 mins to go decided there was too much risk of being late if went north first to get 21 - so left if for the return and give me the option to skip if further behind time (unfortunately adds 40m ascent). Heading for the south loop all controls went well - and generally moving better than at the start - so back with a couple of mins to spare.
Didn't notice much heat - but sodden by the end. May have been working harder in the second half to be sure of being in time. Enjoyed it today - just a very nice area to orienteer in.
https://www.strava.com/activities/1080310247
Route was fairly good
S-8-1-3-9-13-11-25-17-24-12-22-23-45-39-43-29-34-44-32-38-31-40-20-21-4-18-5-F.
Think optimum would have got 6 then 2 after 9, and 21 between 32 and 38.
Not much to give on climb 8-1-3 and so not paying much attention to where to go - slow. The path 9-13 was really slow (shoes giving no ankle support today) over the rocks so time loss from losing 30m height to get the extra 2 controls wouldn't have been too bad in hindsight. Again literally nothing climb up to 11.
Drifted a bit far S on 17 and went around hill - relocated from the pond (hard to miss when in the middle of it!). 24 OK as could see it, but a little offline on 12. Fine for next few - and Will had caught up, but distracted by him on 39 (he was going straight to 43) so started off in wrong direction and had to go back.
OK for the next few - and some nice features and running - until Will caught up again (after detour to get 39) - and talking to him rather than navigating meant lost contact with map and overshot - couple of mins lost. Annoying, as here was the decision for going around the south; with 20 mins to go decided there was too much risk of being late if went north first to get 21 - so left if for the return and give me the option to skip if further behind time (unfortunately adds 40m ascent). Heading for the south loop all controls went well - and generally moving better than at the start - so back with a couple of mins to spare.
Didn't notice much heat - but sodden by the end. May have been working harder in the second half to be sure of being in time. Enjoyed it today - just a very nice area to orienteer in.
https://www.strava.com/activities/1080310247
Tuesday Jul 11, 2017 #
6 PM
Running - off road (MDC) 1:00:31 [3] 8.21 km (7:22 / km) +255m 6:23 / km
slept:5.0 shoes: inov8 Mudclaw300 Dayglo/Blk
MDC run in the wet from Draethen. Not putting in any real effort as still a bit tired from the weekend.
https://www.strava.com/activities/1078735364
https://www.strava.com/activities/1078735364
Sunday Jul 9, 2017 #
4 PM
Running hills 42:40 [5] 8.07 km (5:17 / km) +120m 4:55 / km
slept:5.0 shoes: Mizuno Wave Rider 19
Incredibly boring at mum's and lacking inspiration or anyone to run with - so an attempt at improving segment placings in Whitbourne 4 years after the last time. Sadly the standard has got quite high so had been saving for when on top fitness - not today when so hot and wrecked from yesterday's race!
Hoping that the hills have got less steep with 2 years fell training. They haven't - but I have got faster.
Was going to start on the stocking and run right down to Wheatsheaf for warm up but on a whim went into the new housing estate - so right round the block to start on Boat Lane.
Quite a weird road - gradual uphill despite heading to the river. This was the only segment here I had KOM. Regained with a LOT of effort. Continued on to the Boat - now with planning permission for a house. Will be remote. Slow recovery back stopping off to check over Rose's grave in the churchyard.
Church Bank - 2 segments, my short one plus a long 900m - optimistic to go for both at the same time. So tough - barely moving for last 100 past the ex-shop. KOM by 40s for the long, 2nd by 4s on short.
Stocking - recovery was slow jog down and on to the Worcester Lodge and back up. Too tired for this but tried. Somehow another KOM - but effort I put in probably deserving!
Jog back to car past the old house, which looks a lot smarter than it ever did when we lived there.
Little bit of breaking into the school for cool down - to check out the contentious and otherwise neglected memorial garden (but, hey, if it's sticking two fingers up at the council for shutting it and blocking planning permission to knock down for housing, I'm all for it :-) )
Has all changed a lot.
1. Able to run around dressed as a welshman and everyone treats it as normal
2. I wasn't the only person running
The kids still can't talk properly though. Still - so long as my KOMs last won't have to come back for another. 4 years :-)
Hoping that the hills have got less steep with 2 years fell training. They haven't - but I have got faster.
Was going to start on the stocking and run right down to Wheatsheaf for warm up but on a whim went into the new housing estate - so right round the block to start on Boat Lane.
Quite a weird road - gradual uphill despite heading to the river. This was the only segment here I had KOM. Regained with a LOT of effort. Continued on to the Boat - now with planning permission for a house. Will be remote. Slow recovery back stopping off to check over Rose's grave in the churchyard.
Church Bank - 2 segments, my short one plus a long 900m - optimistic to go for both at the same time. So tough - barely moving for last 100 past the ex-shop. KOM by 40s for the long, 2nd by 4s on short.
Stocking - recovery was slow jog down and on to the Worcester Lodge and back up. Too tired for this but tried. Somehow another KOM - but effort I put in probably deserving!
Jog back to car past the old house, which looks a lot smarter than it ever did when we lived there.
Little bit of breaking into the school for cool down - to check out the contentious and otherwise neglected memorial garden (but, hey, if it's sticking two fingers up at the council for shutting it and blocking planning permission to knock down for housing, I'm all for it :-) )
Has all changed a lot.
1. Able to run around dressed as a welshman and everyone treats it as normal
2. I wasn't the only person running
The kids still can't talk properly though. Still - so long as my KOMs last won't have to come back for another. 4 years :-)
Saturday Jul 8, 2017 #
11 AM
Running - off road race (Fan y Big) 1:39:51 [5] 16.71 km (5:59 / km) +670m 4:59 / km
slept:4.0 shoes: inov8 Mudclaw300 Dayglo/Blk
Third go at Fan Y Big and first time from the new start with village first.
Extremely hot and a struggle - on top of very tired legs. Never going well and really baking on way up. Shame as conditions so dry could have been quick otherwise.
Gained a few places on the initial steep part of fell, and again at very top - and, believe it or not, one on the rocky bit - which was also very dry. Only lost one place in first 7 miles and then a further 2. Completely wrecked and nothing really to give on the gradual down.
Good on steep descent and flying ln the road to regain a place near the end. Still slower than my first time here, but much better than last year - have to accept it for what it is on such an unpleasant day.
Extremely hot and a struggle - on top of very tired legs. Never going well and really baking on way up. Shame as conditions so dry could have been quick otherwise.
Gained a few places on the initial steep part of fell, and again at very top - and, believe it or not, one on the rocky bit - which was also very dry. Only lost one place in first 7 miles and then a further 2. Completely wrecked and nothing really to give on the gradual down.
Good on steep descent and flying ln the road to regain a place near the end. Still slower than my first time here, but much better than last year - have to accept it for what it is on such an unpleasant day.
Thursday Jul 6, 2017 #
7 PM
Running - off road (Tintern Trot) 48:32 [3] 9.55 km (5:05 / km) +250m 4:30 / km
slept:4.5 shoes: inov8 Mudclaw300 Dayglo/Blk
4th go at this - and worst year yet for heat and humidity (and it's usually hot and humid...). Legs still pretty tired but put in a fair effort along the bottom and just tried to keep going the rest of the way.
Leapfrogging John Aggleton quite a lot - eventually finished ahead. Caught Mark Matthews up the main hill and stuck in behind - passing on the "flat" after main descent.
Very close behind Rhys at the end which was a surprise but had my eye on catching Ben - who had been ahead the whole way and knew he should burn out before I did. Unfortunately he was 50 yards ahead at the end and started his sprint at same time I did. Keeping an eye out for Cory as expected him to fly past me and beat me - and he did fly past towards the end along the top, and disappeared out of site at high speed downhill and never saw him again - but seems I ended up 2 mins ahead so clearly passed him back somewhere...
Good to see some NGOC faces come - shows the power of email.
https://www.strava.com/activities/1071001742
Leapfrogging John Aggleton quite a lot - eventually finished ahead. Caught Mark Matthews up the main hill and stuck in behind - passing on the "flat" after main descent.
Very close behind Rhys at the end which was a surprise but had my eye on catching Ben - who had been ahead the whole way and knew he should burn out before I did. Unfortunately he was 50 yards ahead at the end and started his sprint at same time I did. Keeping an eye out for Cory as expected him to fly past me and beat me - and he did fly past towards the end along the top, and disappeared out of site at high speed downhill and never saw him again - but seems I ended up 2 mins ahead so clearly passed him back somewhere...
Good to see some NGOC faces come - shows the power of email.
https://www.strava.com/activities/1071001742
Wednesday Jul 5, 2017 #
Event: Cardiff Park Series 5
6 PM
Orienteering - Urban race (SWOC Bute Park) 43:58 [3] 7.55 km (5:49 / km) +15m 5:46 / km
slept:5.0 shoes: Mizuno Wave Rider 19
Park race in Bute Park. Hot day again, still some effects from dehydration and legs very tired from last night. Went slowly and took a while to catch and pass Alice and David May.
Got to the right bush for 17 straight away - which is some achievement given the mapping - and control wasn't there. Given the mapping, and the history for very misplaced controls, only half heartedly search around for it - going out to main path and back in from the rootstock - to the same bush. More killing time going clearly the wrong way to wait for Alice and David to catch up, find the same bush, and say the control's not there. Eventually found it by seeing Mark P exit - on a tree about 100m SE of the correct place. 8 mins lost.
Given I wasn't going hard didn't mind - but at beginner focused events it is really important to get it right and leave a good impression!
Not expecting a good time tomorrow.
https://www.strava.com/activities/1069266403
Got to the right bush for 17 straight away - which is some achievement given the mapping - and control wasn't there. Given the mapping, and the history for very misplaced controls, only half heartedly search around for it - going out to main path and back in from the rootstock - to the same bush. More killing time going clearly the wrong way to wait for Alice and David to catch up, find the same bush, and say the control's not there. Eventually found it by seeing Mark P exit - on a tree about 100m SE of the correct place. 8 mins lost.
Given I wasn't going hard didn't mind - but at beginner focused events it is really important to get it right and leave a good impression!
Not expecting a good time tomorrow.
https://www.strava.com/activities/1069266403
Tuesday Jul 4, 2017 #
6 PM
Running - off road (MDC Neuadd) 1:40:43 [3] 13.88 km (7:15 / km) +660m 5:52 / km
slept:4.0 shoes: inov8 Mudclaw300 Dayglo/Blk
MDC run - Neuadd skyline clockwise.
Hot weather (especially so given wet morning) and good group - with guest appearance from Ben Moon so reasonable pace.
Some efforts on the main hills - up from reservoir (but lots of walking later on as too steep), last half of bit up to Corn Du, to Pen y Fan, and up to Cribyn (did manage to run this) - and some good lines on the grass for descents from PyF and Cribyn meant wasn't *too* slow there too. Some pretty good segment placings - in top 1% on several.
Feeling tired from Sunday - but surprised how well the run went as its so rocky underfoot and doesn't play to my strengths.
Suffering with dehydration once nearly home so basically just got home, took in painkillers, salt and sugar then went straight to bed. Luckily my work PC is being slightly worse than normal today - taken 25 mins so far to update links in a simple spreadsheet - that can catch up with attackpoint whilst waiting :-)
Hot weather (especially so given wet morning) and good group - with guest appearance from Ben Moon so reasonable pace.
Some efforts on the main hills - up from reservoir (but lots of walking later on as too steep), last half of bit up to Corn Du, to Pen y Fan, and up to Cribyn (did manage to run this) - and some good lines on the grass for descents from PyF and Cribyn meant wasn't *too* slow there too. Some pretty good segment placings - in top 1% on several.
Feeling tired from Sunday - but surprised how well the run went as its so rocky underfoot and doesn't play to my strengths.
Suffering with dehydration once nearly home so basically just got home, took in painkillers, salt and sugar then went straight to bed. Luckily my work PC is being slightly worse than normal today - taken 25 mins so far to update links in a simple spreadsheet - that can catch up with attackpoint whilst waiting :-)
Sunday Jul 2, 2017 #
5 PM
Running - off road 3:05:06 [3] 21.89 km (8:27 / km) +1040m 6:50 / km
slept:6.0 shoes: inov8 Mudclaw300 Blk/Gn1
Long slow run with Ben and Will from Talybont reservoir taking in half of Brecon Beacons route anti-clockwise, cutting across to Torpantau.
Pretty warm but fairly easy pace. All climbs are bastards and definitely good for trainers at the moment. New track from Tuesday goes only half way to the cairn.
Legs and feet really not liking all the sharp stones heading over to Tor y Foel.
Nice to get out and do some distance in mountains again
Pretty warm but fairly easy pace. All climbs are bastards and definitely good for trainers at the moment. New track from Tuesday goes only half way to the cairn.
Legs and feet really not liking all the sharp stones heading over to Tor y Foel.
Nice to get out and do some distance in mountains again
Saturday Jul 1, 2017 #
Event: NGOC League 7
9 AM
Running (Newport Parkrun) 22:18 [3] 5.0 km (4:28 / km) +15m 4:24 / km
slept:6.0 shoes: Mizuno Wave Rider 19
Legs been suffering since Thursday night so this an attempt to loosen them. Pacing for 22:30 and did that reasonably well.
Not helped by the 22 and 23 min pacers. 22 min pacer stopped 200 yards from the finish to wait time and guess 23 did similar as was still on my tail with 500m to go. 2nd km pace off as 23 group had overtaken and then slowed down - and blocked path so I couldn't pass for a while.
Still not great after. Will see how tonight goes once at top of the hill.
Not helped by the 22 and 23 min pacers. 22 min pacer stopped 200 yards from the finish to wait time and guess 23 did similar as was still on my tail with 500m to go. 2nd km pace off as 23 group had overtaken and then slowed down - and blocked path so I couldn't pass for a while.
Still not great after. Will see how tonight goes once at top of the hill.
6 PM
Running - off road race (Bedwas Mountain) 58:33 [4] 10.63 km (5:30 / km) +430m 4:35 / km
shoes: inov8 Mudclaw300 Blk/Gn1
Second go at this race - and legs probably feeling worse this year. Parkrun helped but still pretty stiff - so went into this not too seriously - and see how I felt at the top before "racing".
Very slow start from everyone - but most were still faster than I was. Settled into a reasonable pace chatting away with Gavin and seemed to get past a few without really noticing. Gavin began to fall away about 1/3 up the road hill so went on alone. Just about kept running but was a struggle.
Reasonably slow on the top as rough for ankle so lost place back to Gavin, and the other guy I overtook, and did another cycle of leapfrogging up and down the next hill. So, by the stream crossing I had the same people in front of me as I had at start of main climb.
Fairly quick through the fields and roads at the end - with a proper sprint at the end to gain 3 places. Nice to get a bit of speed and reasonably comfortable.
https://www.strava.com/activities/1062853966/overv...
Very slow start from everyone - but most were still faster than I was. Settled into a reasonable pace chatting away with Gavin and seemed to get past a few without really noticing. Gavin began to fall away about 1/3 up the road hill so went on alone. Just about kept running but was a struggle.
Reasonably slow on the top as rough for ankle so lost place back to Gavin, and the other guy I overtook, and did another cycle of leapfrogging up and down the next hill. So, by the stream crossing I had the same people in front of me as I had at start of main climb.
Fairly quick through the fields and roads at the end - with a proper sprint at the end to gain 3 places. Nice to get a bit of speed and reasonably comfortable.
https://www.strava.com/activities/1062853966/overv...