Training Log Archive: rcroIn the 31 days ending Jan 31, 2018:
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Wednesday Jan 31, 2018 #
Running 37:53 [3] 7.11 km (5:20 / km) +195m 4:41 / km
ahr:147 max:164 slept:3.0 weight:75kg (sick) shoes: Mizuno Wave Rider 20
Pace reasonable for the effort. Quite windy.
Tuesday Jan 30, 2018 #
Running - off road (MDC Garth and Quarry) 1:14:51 [3] 10.25 km (7:18 / km) +420m 6:04 / km
ahr:143 slept:4.5 (sick) shoes: inov8 Mudclaw300 Blk/Gn1
Monday Jan 29, 2018 #
Running 40:24 [3] 7.11 km (5:41 / km) +195m 5:00 / km
ahr:141 max:163 slept:4.0 weight:75kg shoes: Mizuno Wave Rider 20
https://www.strava.com/activities/1381674096
Sunday Jan 28, 2018 #
Running - off road 2:52:18 [3] 21.21 km (8:07 / km) +705m 6:58 / km
ahr:131 max:164 slept:3.0 weight:74.9kg shoes: inov8 Mudclaw300 Blk/Gn1
Wye Valley Walk up was tough going - don't expect many to be running much of it at the night race in couple of weeks time.
Very sluggish after Piercefield Park, and had to eat a lot more - probably combination of lack of sleep, lack of rest and extra effort fighting mud.
Despite generous definition of "step" only counted 319.
http://www.movescount.com/moves/move197636069
Shoes at 1,300k not out.
Saturday Jan 27, 2018 #
Running - off road (FoD Parkrun) 21:51 [3] 5.0 km (4:22 / km) +35m 4:13 / km
ahr:165 max:177 slept:4.5 shoes: inov8 Mudclaw300 Blk/Gn1
For not trying too hard, and getting stuck in a queue behind Rebecca Ward on the first single track - quite surprised to have been 4th human (time is not quick!). The 3 dogs that beat me all had longer legs.
Now have target to complete 50th FoD parkrun on my birthday in June - currently on 43. Either will need to come out here more often or volunteer more if I’m getting too many in!
Note
Orienteering - Night (WNL Crickley Hill) 56:44 [3] 6.99 km (8:07 / km) +190m 7:09 / km
ahr:140 max:162 shoes: inov8 Mudclaw300 Blk/Gn1
Pretty well planned and enjoyed it, bit of mist to make seeing hard. Taking some pretty crap route choices as just not making any real effort to plan ahead. Found most controls easily - but overshot 225 as couldn’t aee it from above, and messed up 213 at end as didn’t bother looking at the map so turned way too early.
More enjoyable for not trying.
Friday Jan 26, 2018 #
Running 41:59 [3] 7.11 km (5:54 / km) +195m 5:12 / km
ahr:133 max:157 slept:5.0 shoes: Mizuno Wave Rider 20
More demolition done - another day and the garages will be gone.
https://www.strava.com/activities/1376455926
Thursday Jan 25, 2018 #
Running 40:37 [3] 7.29 km (5:34 / km) +195m 4:55 / km
slept:5.0 shoes: Mizuno Wave Rider 20
Moving better than yesterday but a couple of traffic hold ups. Taking the outside pavement more to avoid finishing short of 7k and doing circles at the end.
A surprisng amount of demolition in Gaer since yesterday. Alternatively, surprising lack of demolition if a team has been working on it all day.
Wednesday Jan 24, 2018 #
Running 42:14 [3] 7.06 km (5:59 / km) +195m 5:15 / km
slept:4.5 weight:75.1kg shoes: Mizuno Wave Rider 20
Same route as Sunday - at recovery pace as yesterday tired me. Bit of rain but lucky to miss the worst in the 15 mins spent waiting to leave the station.
Power cutting in and out again tonight. Same as a couple of weeks ago.
Tuesday Jan 23, 2018 #
Running hills (Dewsland Park) 1:14:11 [4] 11.89 km (6:14 / km) +390m 5:22 / km
slept:4.0 weight:75.1kg (sick) shoes: Mizuno Wave Rider 20
Pace was pretty consistent 2:08 with the last being 10s quicker as I was making a point of lapping group 1.
Nice slow recovery. It's going to be a lot of miles this week.
https://www.strava.com/activities/1371817798
Monday Jan 22, 2018 #
Running - off road 1:24:06 [3] 13.63 km (6:10 / km) +235m 5:41 / km
slept:4.5 (sick) shoes: inov8 Mudclaw300 Blk/Gn1
One side of bridge shut so hit a bit of traffic (and caught the others) so a bit down on my best time back. Save it for another day.
Maybe bring my kit into work on a Monday and avoid the horrific traffic!
https://www.strava.com/activities/1370229038
Sunday Jan 21, 2018 #
Running 39:29 [3] 7.06 km (5:36 / km) +190m 4:56 / km
slept:4.0 (sick) shoes: Mizuno Wave Rider 20
A bit of effort up the last hill - but felt bad immediately afterwards as eaten a lot of liqueur chocolates this morning.
https://www.strava.com/activities/1368150557/overv...
Saturday Jan 20, 2018 #
Orienteering (SWOC Draethen) 1:07:53 [3] 7.19 km (9:26 / km) +230m 8:08 / km
slept:4.0 (sick) shoes: inov8 Mudclaw300 Blk/Gn1
Got to run a new footpath, which was nice, and to be honest terrain wasn’t as awful as I remembered. New map seems to be ok and most things were where I expected them to be.
Think there’ll be a big cut in amount of forest orienteering races I do this year - prefer the open and felll. Will cancel entry for second day of triple Gloucester and stick to just doing the Saturday.
Running - off road 1:27:17 [3] 8.67 km (10:04 / km) +380m 8:15 / km
shoes: inov8 Mudclaw300 Blk/Gn1
Very nice touch by Gary to let the mashals have first choice of prizes/rewards ahead of the winners. After all the toxicity from orienteering over last few months demonstrates where fell running has got it right!
Nice to see Gill again and have it reinforced that feeling like I have been is quite understandable as no longer sure I’ve any sense of perspective. What’s not so nice is hearing I’m not the only one like this :-(
Friday Jan 19, 2018 #
Running 32:13 [3] 5.27 km (6:07 / km) +100m 5:35 / km
slept:5.0 shoes: Mizuno Wave Rider 20
Bouldering 40:00 [3]
Thursday Jan 18, 2018 #
Running - off road hills (MDC hills) 1:20:15 [5] 9.65 km (8:19 / km) +560m 6:27 / km
slept:4.0 weight:75.5kg shoes: inov8 Mudclaw300 Blk/Gn1
Wednesday Jan 17, 2018 #
Running hills 51:34 [4] 9.6 km (5:22 / km) +180m 4:55 / km
slept:4.5 shoes: Mizuno Wave Rider 20
Tuesday Jan 16, 2018 #
Running - off road (MDC Pontypridd) 1:25:23 [3] 11.23 km (7:36 / km) +410m 6:26 / km
slept:4.0 (sick) shoes: inov8 Mudclaw300 Dayglo/Blk
Monday Jan 15, 2018 #
Running (Pre-breakfast “time trial) 25:28 [3] 5.27 km (4:50 / km) +95m 4:26 / km
slept:3.5 (sick) shoes: Mizuno Wave Rider 20
In case any orienteers are reading I must clarify, when I wrote “similar” I meant “similar, but not the same as”. Whilst the distance, terrain and overall experience was similar, today’s run was designated as a “pre-breakfast time trial” so gets a title on the activity log. I apologise in advance for any upset or confusion caused.
Sunday Jan 14, 2018 #
Running - off road race (Llangorse) 32:25 [3] 4.82 km (6:44 / km) +290m 5:10 / km
slept:3.0 weight:75.3kg (sick) shoes: inov8 Mudclaw300 Dayglo/Blk
Running 26:53 [3] 5.28 km (5:05 / km) +100m 4:39 / km
(sick) shoes: Mizuno Wave Rider 20
Saturday Jan 13, 2018 #
Note
Orienteering - Urban (MapRun Abbeydale) 58:42 [3] 11.37 km (5:10 / km) +70m 5:01 / km
slept:3.0 weight:75.3kg (sick) shoes: Mizuno Wave Rider 20
http://www.fne.com.au/rg/cgi-bin/reitti.cgi?act=ma...
Friday Jan 12, 2018 #
Running 45:41 [3] 7.36 km (6:12 / km) +255m 5:17 / km
slept:3.0 shoes: Mizuno Wave Rider 20
Thursday Jan 11, 2018 #
Running - off road race (Beechenhurst night race) 42:59 [5] 8.46 km (5:05 / km) +195m 4:33 / km
slept:2.0 (sick) shoes: inov8 Mudclaw300 Blk/Gn1
Wednesday Jan 10, 2018 #
Running 35:27 [3] 5.49 km (6:27 / km) +95m 5:57 / km
slept:0.0 weight:76.7kg (sick) shoes: Mizuno Wave Rider 20
Tuesday Jan 9, 2018 #
Running - off road 1:43:12 [3] 13.09 km (7:53 / km) +500m 6:37 / km
slept:3.5 (sick) shoes: inov8 Mudclaw300 Dayglo/Blk
Monday Jan 8, 2018 #
Running hills (Risca Road) 58:01 [5] 10.11 km (5:44 / km) +185m 5:15 / km
slept:5.0 shoes: Mizuno Wave Rider 20
6x Risca Road hill - 400m with 20m climb in last 200m
1:42, 1:45, 1:46, 1:47, 1:47, 1:47.
Felt like hard work but probably a good session. 9th run on the year done, and 4th over 10k.
Wrist temperature was done to 8C by the end.
http://www.movescount.com/moves/move194187116
Sunday Jan 7, 2018 #
Orienteering - Urban (MapRun Chepstow) 1:00:00 [3] 11.45 km (5:14 / km) +215m 4:47 / km
slept:4.0 weight:77kg shoes: Mizuno Wave Rider 20
Legs reasonably tired so planned a shorter route skipping out Tutshill, but benefit of hindsight shows I could get a better score getting the 3 there and skipping 13 - not expecting it to be on a ridge with height loss into finish - and have less time spare at the end.
Would have been 7-8 mins early finishing (really want 10+ if going up to Tutshill) having got everything else so detoured at the end to run down a path that wasn't on the map. Did also lose 1 min+ on 35 as the mapped path didn't exist on the ground. Have updated openstreetmap - no idea how/if the changes will be replicated on the course map.
https://www.strava.com/activities/1345172549
http://www.fne.com.au/rg/cgi-bin/reitti.cgi?act=ma...#
Saturday Jan 6, 2018 #
Running - off road warm up/down 10:00 [3] 1.0 km (10:00 / km) +45m 8:10 / km
shoes: inov8 Mudclaw300 Blk/Gn2
One of the old guys who does timing was looking strangely at me as I left the leisure centre - guess he didn't recognise the vest.
Running - off road race (Kymin Winter Race) 38:43 [5] 6.73 km (5:45 / km) +385m 4:28 / km
slept:5.0 shoes: inov8 Mudclaw300 Blk/Gn2
Well placed at the start so no hold ups on any of the uphill. Legs going ok but arms and back feeling tired from last night. The first climb was the muddiest I've known it - and I cleared away a lot of ankle nasties on the warm up, and the fields to the first top pretty bad as they now keep pigs in there again. Still, got up there relatively well.
The single track descent was mostly ok after the initial rough bit, but slowed as it started getting to deep mud near the road. Probably main loss of time though was crossing the stile (and all the other stiles on early part of course - slippery). I think overly cautious into the field. Was expecting it to be significantly more slippery than ever before, but it wasn't - about same as 2016. Lost a few places.
Got most back up Wyesham Lane, which is also muddiest I've known - but don't think it slowed me much. Worked through the fields on the top to get past Cory and then Andy and Mark just before the top.
Pushing harder than usual down the fields - but lost at least 5s stopping to inspect and then pick up Andy's car keys as they fell out of his pocket just after he overtook me. Making back ground on the uphill forest track and holding out for most of the mud but slow on the bend as not so confident I can make the turn at "speed".
Very fast down the road and into the finish mud which gave Mark a battle. I lost, (note less than 5s behind...) as too much water in my eyes to see as we hit a particularly rooty ankle breaking section 50 yards from the finish. Think I surprised a few with descent speed - but there's only about 50-100m of even remotely technical and the early mud is quite easy to place feet on.
Pretty good run - just over a minute slower than last year, and would say conditions were pretty slow.
https://www.strava.com/activities/1343654993
Friday Jan 5, 2018 #
Running 24:59 [3] 5.32 km (4:42 / km) +85m 4:21 / km
slept:4.0 shoes: Mizuno Wave Rider 20
Pretty hard effort up Western Avenue to get 3rd overall. Could get kom on a very good day.
Bouldering 45:00 [3]
Thursday Jan 4, 2018 #
Running - off road 1:10:25 [3] 8.37 km (8:25 / km) +360m 6:55 / km
shoes: inov8 Mudclaw300 Blk/Gn1
Legs didn't have much in them but I think it was actually quite a hard rep, particularly being rough underfoot. 4x 400m with 55m climb.
Approx 2:30, 2:45, 2:45, 2:35. Last one was technically the best - had feet placed well on the climb to hairpin and was able to power up much better.
More tired afterwards, and with shoes soaking wet still, feet dragging, rocks and slippery on the way down - was incredibly cautious back as seemed a perfect storm for an injury of some form.
https://www.strava.com/activities/1341055884
Wednesday Jan 3, 2018 #
Running intervals (Lliswerry) 1:07:00 [3] 11.25 km (5:57 / km) +175m 5:32 / km
slept:2.0 shoes: Mizuno Wave Rider 20
Lliswerry "hills" at Hartridge. 3x 4 reps. Wasn't really into it so started at back of group 1 and didn't try the first rep and fell off the back. Got into it more for the second set and caught them up again.
https://www.strava.com/activities/1339447839
Tuesday Jan 2, 2018 #
Running - off road (MDC) 1:29:37 [3] 10.2 km (8:47 / km) +395m 7:22 / km
slept:4.5 shoes: inov8 Mudclaw300 Blk/Gn1
Up the muddy track to the Black Cock, over to the Wenallt by a new track that I hadn't been down - also pretty muddy. Back down through fields that were incredibly wet. Ironically the one dry bit is a segment called "wet feet".
Rain stopped as we finished. Great food after.
https://www.strava.com/activities/1337898485
Monday Jan 1, 2018 #
Running race (Lydney Parkrun) 24:50 [3] 5.0 km (4:58 / km) +20m 4:52 / km
slept:4.5 shoes: inov8 Mudclaw300 Blk/Gn1
Bit muddy under the trees but still fast (and short) if I was up for it.
50th place - of 203.
https://www.strava.com/activities/1335906331
Running - off road race (FoD Parkrun) 22:20 [4] 5.0 km (4:28 / km) +30m 4:20 / km
shoes: inov8 Mudclaw300 Blk/Gn1
Incredibly busy - 259 is about 100 more than usual, and was the most congested ever at the start. I guess lots of people who don't know the course well start quickly, then slow down quickly as they realise it takes a bit of skill...
Boxed in with no real prospects of overtaking for the first long straight and getting very frustrated. Managed to start passing towards the Worcester Walk turn and got a few on the single track into the mud but hard working - having to go through the deep mud to get past.
Legs had some life in them and was totally frustrated by the sawmills (1 mile in) that took the split to the right and ran the parallel, but longer and wigglier little "path" in the woods to get clear of a massive block of slower runners dithering in the mud and got the lot of them when rejoining at the right angle. Carrying in a bit too much speed as that time I didn't appreciate the lack of grip!
Free space from here so started pushing more and gaining places. Have worked out I'm slow on the straight because of the rocks, but it's mostly quick just mud from the hairpin at the top and was pretty quick from there on to the finish (10:15 - vs. my best ever time of 9:55 in pretty good conditions). Diagonal path pretty muddy and was in the deeper stuff overtaking on both legs and held the speed over the roots past the sawmills to be close enough to overtake 3 more in the last 300m.
Ended with a flat out sprint against Ben (R) to cross the finish side by side. Fairly appropriate - as we both said beforehand we were aiming for 25 mins...
Fairly good quality run. About 1:40(!!) lost in traffic, and assuming 40-50s slower due to conditions (particularly that I am cautious with ankle) - compares very well with my best ever times here :-) Just need to be able to go straight into 100% effort rather than ease in over 500m or so, so I can get into clear space.
14th (strictly 13th...) of 259
https://www.strava.com/activities/1335905374