Training Log Archive: rcroIn the 31 days ending Jul 31, 2018:
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Tuesday Jul 31, 2018 #
6 PM
Running - off road (MDC Ty Nant) 1:23:09 [3] 11.12 km (7:29 / km) +425m 6:17 / km
slept:5.0 shoes: inov8 Mudclaw300 Dayglo/Blk
MDC run from the Ty Nant. Usual start up past quarry then through nature reserve on way to the Garth, back through Gwaelod woods.
Fairly mixed ability group today so allowed for a lot of chatting - which suited me fine as not after anything hard tonight. Went back around quarry at the end for extra distance.
https://www.strava.com/activities/1740753211
Fairly mixed ability group today so allowed for a lot of chatting - which suited me fine as not after anything hard tonight. Went back around quarry at the end for extra distance.
https://www.strava.com/activities/1740753211
8 PM
S&C 6:00 [3]
Sunday Jul 29, 2018 #
Running 38:20 [3] 6.04 km (6:21 / km) +160m 5:36 / km
slept:4.0 shoes: Mizuno Wave Rider 20
Been quite a hard week, and with nobody wanting to do anything interesting and weather not good opted to just stay and home and take it easy. Reasonable climb for 6k road, taking in a couple of alley ways I wanted to confirm I've mapped properly.
Pissing down with rain - which was nice - completely soaked through by the end. Dried off then took the car to the supermarket rather than get very wet again...
https://www.strava.com/activities/1735619445
Pissing down with rain - which was nice - completely soaked through by the end. Dried off then took the car to the supermarket rather than get very wet again...
https://www.strava.com/activities/1735619445
8 PM
S&C 20:00 [3]
Saturday Jul 28, 2018 #
9 AM
Running - off road race (FoD Parkrun) 19:21 [4] 5.0 km (3:52 / km) +25m 3:47 / km
slept:4.5 shoes: inov8 Mudclaw300 Dayglo/Blk
Between rain showers.
Whole body pretty tired from yesterday so didn't feel up to much and expecting a slow one. But got a quickish start (by no means flat out though...) and once clear of the traffic at the start of the wiggly bit was able to start picking up the pace and take advantage of the ground being very firm - better than it was on my birthday.
Overtook Matt Unsworth just after the 1k point so empty space from there, and with some effort was matching Ben's pace right through to 3.5k and was steadily gaining from there. Finished 6s behind, and 9s off the unexpected PB. 4th human, only 3rd NGOC...
Third time sub-20 on the FoD course this year, and those 3 have been my fastest. And that's 2 of my fastest 4 "official" 5ks in the last month (others being flat tarmac Little Stoke and Cardiff... and an unofficial Little Stoke race of champions also beats both). Gets to a point when these can't all be flukes and just have to accept I've found some form despite not training for it... Pretty sure I'd have been close to, or better than 19 if I skipped last night! Another time...
https://www.strava.com/activities/1732609794
For an "easy" day, exceeded 15,000+ daily step target with no difficulty at all, it being on 37,800 when I noticed in Swindon at 2 o'clock. Either somethings wrong with the sensors, I did quite a bit more walking than I thought I did, or the ride on the new trains is so rough it can't differentiate between walking and sitting still...
Whole body pretty tired from yesterday so didn't feel up to much and expecting a slow one. But got a quickish start (by no means flat out though...) and once clear of the traffic at the start of the wiggly bit was able to start picking up the pace and take advantage of the ground being very firm - better than it was on my birthday.
Overtook Matt Unsworth just after the 1k point so empty space from there, and with some effort was matching Ben's pace right through to 3.5k and was steadily gaining from there. Finished 6s behind, and 9s off the unexpected PB. 4th human, only 3rd NGOC...
Third time sub-20 on the FoD course this year, and those 3 have been my fastest. And that's 2 of my fastest 4 "official" 5ks in the last month (others being flat tarmac Little Stoke and Cardiff... and an unofficial Little Stoke race of champions also beats both). Gets to a point when these can't all be flukes and just have to accept I've found some form despite not training for it... Pretty sure I'd have been close to, or better than 19 if I skipped last night! Another time...
https://www.strava.com/activities/1732609794
For an "easy" day, exceeded 15,000+ daily step target with no difficulty at all, it being on 37,800 when I noticed in Swindon at 2 o'clock. Either somethings wrong with the sensors, I did quite a bit more walking than I thought I did, or the ride on the new trains is so rough it can't differentiate between walking and sitting still...
Friday Jul 27, 2018 #
5 PM
S&C 35:00 [3]
slept:4.5
Thursday Jul 26, 2018 #
Event: Summer Street Challenge
6 PM
Orienteering - Urban (Bishops Cleeve) 42:48 [3] 9.2 km (4:39 / km) +25m 4:35 / km
slept:4.5 shoes: Mizuno Wave Rider 20
Street-O around Bishops Cleeve in 30+ degree heat. Legs tired out from a hard week and struggling with temperature so getting quite sluggish pulling away as it went on, and appreciably slowing down on uphill and against the wind.
Caught Ben at 4, then misread where control was on 6 so left 5 the wrong way then had to double back letting him get ahead. Effectively together the rest of the way but taking different routes on 8, 9, 11 ans 15 - but there being minimal difference in time. Aced the complicated bit and then found Tom C exiting 19 so knew I'd beaten him for a change.
Traffic pretty bad at start and end - which is the downside to parking at Tesco. Given I ran 100m less than the shortest possible route, note I could have saved a bit more on 1 by cutting through bottom of Lidl. I didn't like my route 3-4 but looking at it it's shortest valid route - north would be slightly shorter if running off the map. Mistake leaving 5 - so in total think sub-9k is possible.
https://www.strava.com/activities/1729555826
Caught Ben at 4, then misread where control was on 6 so left 5 the wrong way then had to double back letting him get ahead. Effectively together the rest of the way but taking different routes on 8, 9, 11 ans 15 - but there being minimal difference in time. Aced the complicated bit and then found Tom C exiting 19 so knew I'd beaten him for a change.
Traffic pretty bad at start and end - which is the downside to parking at Tesco. Given I ran 100m less than the shortest possible route, note I could have saved a bit more on 1 by cutting through bottom of Lidl. I didn't like my route 3-4 but looking at it it's shortest valid route - north would be slightly shorter if running off the map. Mistake leaving 5 - so in total think sub-9k is possible.
https://www.strava.com/activities/1729555826
Wednesday Jul 25, 2018 #
8 PM
Running 31:07 [3] 5.44 km (5:43 / km) +110m 5:12 / km
slept:4.0 shoes: Mizuno Wave Rider 20
Feeling pretty tired so today should have been very easy and was pretty close to calling it a rest day given I could barely stay awake and walk coming home... but I just missed 2 KOMs on Monday and was on a mission to get them back.
Tried pretty hard, felt fast - and was fast, so have a big lead on the longer one with odd start and finish, and about 4% ahead on the "short" one.
Very easy rest of the loop to get to 5k - managed to stay on the "map" for the whole run.
KOM count now at a healthy 37.
https://www.strava.com/activities/1727637595
25th July was my sister's birthday and generally things go badly for me on that day - worst being 12 or 13 years ago where I was caught up in a hit and run incident then later the same day was the victim of what's best described as an "unprovoked attack" - which was pretty bad and stuck with months of dealing with a police force 200 miles from home and the joke that is the CPS... Still, touch wood, today has been mostly ok.
Tried pretty hard, felt fast - and was fast, so have a big lead on the longer one with odd start and finish, and about 4% ahead on the "short" one.
Very easy rest of the loop to get to 5k - managed to stay on the "map" for the whole run.
KOM count now at a healthy 37.
https://www.strava.com/activities/1727637595
25th July was my sister's birthday and generally things go badly for me on that day - worst being 12 or 13 years ago where I was caught up in a hit and run incident then later the same day was the victim of what's best described as an "unprovoked attack" - which was pretty bad and stuck with months of dealing with a police force 200 miles from home and the joke that is the CPS... Still, touch wood, today has been mostly ok.
Tuesday Jul 24, 2018 #
6 PM
Running - off road (MDC Neuadd Skyline) 1:43:57 [3] 14.05 km (7:24 / km) +645m 6:01 / km
slept:4.5 shoes: Mizuno Wave Rider 20
MDC run around the Neuadd Skyline. Made a bit longer by the main car park being shut and not enough space for everyone to park at the top.
Legs pretty tired but was going reasonably well - except on the steep bits. As it was such a long run not so much time spent regrouping and waiting which was nice.
Pretty good on the rocky section after Corn Du - some signs of improvement? But purposely slow going down at the end as tired out and trainers weren't so brilliant for that section, with lots of lots of sliding (similar trouble going up start of Cribyn).
Lift back to the car from Ben since I had beer from Waun Fach to give him
Briefly had yet another KOM - a silly one that nobody is ever going to try seriously, so possible to knock a good 10-15 mins off what I did...
https://www.strava.com/activities/1725450221
Legs pretty tired but was going reasonably well - except on the steep bits. As it was such a long run not so much time spent regrouping and waiting which was nice.
Pretty good on the rocky section after Corn Du - some signs of improvement? But purposely slow going down at the end as tired out and trainers weren't so brilliant for that section, with lots of lots of sliding (similar trouble going up start of Cribyn).
Lift back to the car from Ben since I had beer from Waun Fach to give him
Briefly had yet another KOM - a silly one that nobody is ever going to try seriously, so possible to knock a good 10-15 mins off what I did...
https://www.strava.com/activities/1725450221
Monday Jul 23, 2018 #
8 PM
Running hills 39:10 [5] 7.07 km (5:32 / km) +200m 4:51 / km
slept:4.0 (sick) shoes: Mizuno Wave Rider 20
Surveying and mapping gone well this evening, so when saw Ben had been doing some long flat intervals thought it would be a good time to force myself out to do some sort of effort to match. Unfortunately not much flat around here to show how much slower I would be from poor fitness and illness but enough short hills that I could just about do an effort on before lungs give out.
Had an idea of getting back some of my KOMs, and thought best shot would be Llanthewy Rd as steepest - so did that first and hard. Very unpleasant and wheezing quite a lot - but 31s up on my previous best and 7s clear of the KOM.
That broke me enough that anything more would be a bonus - and despite that still within 4s of KOM on each of the three other efforts. So the others are all still gettable if I want them - even at current fitness.
https://www.strava.com/activities/1723111514
Currently on 33 KOMs showing - which is the most I've had at any one time for about 4 years.
HR was giving bollocks most of the time. Either that or I am super fit.
Had an idea of getting back some of my KOMs, and thought best shot would be Llanthewy Rd as steepest - so did that first and hard. Very unpleasant and wheezing quite a lot - but 31s up on my previous best and 7s clear of the KOM.
That broke me enough that anything more would be a bonus - and despite that still within 4s of KOM on each of the three other efforts. So the others are all still gettable if I want them - even at current fitness.
https://www.strava.com/activities/1723111514
Currently on 33 KOMs showing - which is the most I've had at any one time for about 4 years.
HR was giving bollocks most of the time. Either that or I am super fit.
Sunday Jul 22, 2018 #
6 PM
Running 53:33 [3] 8.06 km (6:39 / km) +135m 6:08 / km
slept:5.0 (sick) shoes: Mizuno Wave Rider 20
Recovery jog from home taking in a few bits I needed to look at to make sure I map appropriately. Much hotter than the last few days and with knackered legs was struggling a bit. Glad I didn’t try anything harder or longer in the end.
https://www.strava.com/activities/1720838556
https://www.strava.com/activities/1720838556
Saturday Jul 21, 2018 #
2 PM
Running - off road (Waun Fach Fell Race) 1:01:06 [5] 9.43 km (6:29 / km) +610m 4:54 / km
slept:4.0 (sick) shoes: inov8 Mudclaw300 Dayglo/Blk
5th time doing this and head not in race mode. Still got started and going ok on first phase of climb. From where turned off the main track (everyone in front went on too far, and nobody behind seemed to want to follow me the right way...) began really struggling on the climb. Cough has come back a bit - and from the Col was finding that my breathing wasn't very effective, once lungs half full was coughing. Along with struggling legs had to slow it down and take big breaths and coughs to the top.
Ben went past on the flat before the top so gave somebody to look at, and his hills pace meant I was able to put in a bit of effort to hold on to him to the top.
Good ankle tried to give out on the first steps down from the top but otherwise managed to keep going at *reasonable* pace on the "flat". The last bit to Martin was the hardest.
Made quite a bit of effort on the descent (and tweaked good ankle too at the start) but think I'm lacking the core strength to do it as well as I probably am confident enough to for this. Still losing a lot of places going down but despite not being 100% still made a lot of them back on the uphills - passing them as though they were standing still. Ben having his own troubles with lung capacity going down so only about 1 min ahead at the end - with us both thinking we should be in the 57s not 60/61s.
Despite us both being a bit disappointed with result - and well beaten by John Aggleton - appears we still won the team prize! Maybe should have stayed at the end...
Nice race and good to see the Ashtons out marshalling, and the lesser-spotted Austin sweeping as a break from running virtually :-)
https://www.strava.com/activities/1717892658
Appears Strava is having problems today - uploaded manually and that took a while, and very few other runs up at the moment.
Ben went past on the flat before the top so gave somebody to look at, and his hills pace meant I was able to put in a bit of effort to hold on to him to the top.
Good ankle tried to give out on the first steps down from the top but otherwise managed to keep going at *reasonable* pace on the "flat". The last bit to Martin was the hardest.
Made quite a bit of effort on the descent (and tweaked good ankle too at the start) but think I'm lacking the core strength to do it as well as I probably am confident enough to for this. Still losing a lot of places going down but despite not being 100% still made a lot of them back on the uphills - passing them as though they were standing still. Ben having his own troubles with lung capacity going down so only about 1 min ahead at the end - with us both thinking we should be in the 57s not 60/61s.
Despite us both being a bit disappointed with result - and well beaten by John Aggleton - appears we still won the team prize! Maybe should have stayed at the end...
Nice race and good to see the Ashtons out marshalling, and the lesser-spotted Austin sweeping as a break from running virtually :-)
https://www.strava.com/activities/1717892658
Appears Strava is having problems today - uploaded manually and that took a while, and very few other runs up at the moment.
Friday Jul 20, 2018 #
5 PM
Running 30:37 [3] 5.54 km (5:32 / km) +95m 5:05 / km
slept:4.0 shoes: Mizuno Wave Rider 20
Very easy jog to get a look at the latest fire on Twmbarlwm. Got overtaken by another runner who was putting in a lot more effort.
For those calling for rain - I've put up on Strava a photo I took on this day 11 years ago, you should be careful what you wish for...
https://www.strava.com/activities/1715594185
For those calling for rain - I've put up on Strava a photo I took on this day 11 years ago, you should be careful what you wish for...
https://www.strava.com/activities/1715594185
Thursday Jul 19, 2018 #
6 AM
Running 40:52 [3] 7.34 km (5:34 / km) +160m 5:01 / km
slept:4.0 shoes: Mizuno Wave Rider 20
https://www.strava.com/activities/1712379396
We won overall at unlocking ourselves from a room (beat colleagues by 30s so won the £25 wager...) - followed by 3 course dinner on expenses - then home an hour early as trains still completely messed up due to suicidal man in Manchester at 5am and caught the one 2 hours in front of what I was expecting(!)
We won overall at unlocking ourselves from a room (beat colleagues by 30s so won the £25 wager...) - followed by 3 course dinner on expenses - then home an hour early as trains still completely messed up due to suicidal man in Manchester at 5am and caught the one 2 hours in front of what I was expecting(!)
Wednesday Jul 18, 2018 #
6 PM
Running 44:23 [3] 8.36 km (5:19 / km) +75m 5:05 / km
slept:4.0 shoes: Mizuno Wave Rider 20
Tuesday Jul 17, 2018 #
6 PM
Running - off road (MDC Tintern) 1:16:24 [3] 10.43 km (7:20 / km) +320m 6:21 / km
slept:4.0 shoes: Mizuno Wave Rider 20
MDC run from Tintern up around Botany Bay/Barbadoes. Some fairly untypical fast tracks ( mostly uphill) - but compensated for by a much larger amount of more typical Marcus path through head deep - the worst of which I opted out of as from map and ground there was a decent path 50 yards further down. I got through unscathed in less time, including a few stops as both slower groups appeared behind.
Path explore at the end wasn’t too great and the steep descent really wasn’t suited for worn out road shoes.
A handful of new runners out tonight - and they all seemed to enjoy it. Next weeks should have less undergrowth
Path explore at the end wasn’t too great and the steep descent really wasn’t suited for worn out road shoes.
A handful of new runners out tonight - and they all seemed to enjoy it. Next weeks should have less undergrowth
Monday Jul 16, 2018 #
Note
slept:1.0 (rest day)
Housework. As spent so long in bed Saturday night barely got to sleep at all last night.
Sunday Jul 15, 2018 #
5 PM
Running - off road (Doward and Symonds Yat) 1:45:07 [3] 16.43 km (6:24 / km) +500m 5:33 / km
slept:5.0 (sick) shoes: Mizuno Wave Rider 20
Had migraine come on yesterday evening so went to bed at 8 - asleep after 10 so wide awake by 5 (still with some of migraine). Not sure what else I could have done to have prevented it. Had changed my usual painkillers yesterday so have changed back now.
Mentioned in passing to Ben last night that I’d never been to Symonds Yat rock, nor Doward - so it ended up being venue for today’s run.
Didn’t start well and concerned about dehydration still, but once at the top was actually going quite well and relatively quickly on the down and flat. Both put in a decent effort on the pull up from Symonds Yat to the rock - for 2nd in segment (it appears a bit funny at the end so need to create a slightly shorter one). I was finding it easier than Ben but it was legs giving out rather than anything else so shows the lack of hills training.
Stopped off for a dip in the river on the way back - temperature just right. At least I had a change of clothese back in the car...
Quite an enjoyable trip out and good chat.
https://www.strava.com/activities/1704928798
Now keeping away from computer screens on strong contrasts for the rest of the evening and hope to be fine in the morning. Probably owed at least 1 sick day from the last month but have a parcel due in to work tomorrow and would like to be there to pick it up!
Mentioned in passing to Ben last night that I’d never been to Symonds Yat rock, nor Doward - so it ended up being venue for today’s run.
Didn’t start well and concerned about dehydration still, but once at the top was actually going quite well and relatively quickly on the down and flat. Both put in a decent effort on the pull up from Symonds Yat to the rock - for 2nd in segment (it appears a bit funny at the end so need to create a slightly shorter one). I was finding it easier than Ben but it was legs giving out rather than anything else so shows the lack of hills training.
Stopped off for a dip in the river on the way back - temperature just right. At least I had a change of clothese back in the car...
Quite an enjoyable trip out and good chat.
https://www.strava.com/activities/1704928798
Now keeping away from computer screens on strong contrasts for the rest of the evening and hope to be fine in the morning. Probably owed at least 1 sick day from the last month but have a parcel due in to work tomorrow and would like to be there to pick it up!
Saturday Jul 14, 2018 #
9 AM
Running - off road race (FoD Parkrun) 22:22 [3] 5.0 km (4:28 / km) +30m 4:21 / km
slept:4.0 (sick) shoes: inov8 Mudclaw300 Dayglo/Blk
FoD Parkrun at a gentle pace - probably a bit slower than I had intended. Ground was damp but hard. Nice temperature to be out.
https://www.strava.com/activities/1701187752
https://www.strava.com/activities/1701187752
11 AM
Running - off road 8:49 [3] 1.55 km (5:41 / km)
(sick) shoes: inov8 Mudclaw300 Dayglo/Blk
Jog to the start
12 PM
Running - off road (Aborted Orienteering) 46:07 [3] 5.51 km (8:22 / km) +225m 6:57 / km
(sick) shoes: inov8 Mudclaw300 Dayglo/Blk
Started the orienteering but was really struggling with brash beneath undergrowth so quickly opted to go for a jog instead. Included one effort up Coopers Hill to get me 4th/881 on the segment. 9s behind Owain.
Trader had nothing I was looking for so other than for collecting then delivering Cotswold Way t shirts wasn't a particularly worthwhile trip over.
https://www.strava.com/activities/1701754461
Trader had nothing I was looking for so other than for collecting then delivering Cotswold Way t shirts wasn't a particularly worthwhile trip over.
https://www.strava.com/activities/1701754461
1 PM
Running - off road 12:41 [3] 1.76 km (7:12 / km) +90m 5:44 / km
(sick) shoes: inov8 Mudclaw300 Dayglo/Blk
Jog back from finish
Thursday Jul 12, 2018 #
Note
slept:4.0 (sick) (rest day)
Wednesday Jul 11, 2018 #
6 PM
Orienteering (Merthyr Mawr) 45:43 [3] 5.83 km (7:50 / km) +160m 6:54 / km
slept:4.0 (sick) shoes: inov8 Mudclaw300 Blk/Gn1
SBOC local at Merthyr Mawr. 4.4km green course.
Navigation clean but very slow in the deep sand, and cautious in the undergrowth - which was tall in a couple of places I went.
Coughing worse - I think dust/sand in the air not helping.
https://www.strava.com/activities/1696075207
Navigation clean but very slow in the deep sand, and cautious in the undergrowth - which was tall in a couple of places I went.
Coughing worse - I think dust/sand in the air not helping.
https://www.strava.com/activities/1696075207
Tuesday Jul 10, 2018 #
6 PM
Running - off road (MDC) 1:13:44 [3] 8.96 km (8:14 / km) +320m 6:59 / km
slept:4.0 (sick) shoes: Mizuno Wave Rider 20
MDC run above Ogmore Vale. Not a great route with lots of undergrowth, bracken, bramble, nettles, barbed wire fences, electric fences, angry horses and not so much in the way of footpaths. Ground rock hard and very rough - so other than on the top, running wasn't really possible. Lost a lot of time in the first half of the loop so cut out some of the second. Not a route to repeat (first half at least) - out and back along the top would be more fun.
Pub did the best chips of anywhere I've been to - and there were lots of it.
https://www.strava.com/activities/1693946300
Appears there was some form of communication error regarding meeting point tonight with website and facebook both saying different things (and neither being where we started - hadn't even checked assuming we were meeting at the pub)
Pub did the best chips of anywhere I've been to - and there were lots of it.
https://www.strava.com/activities/1693946300
Appears there was some form of communication error regarding meeting point tonight with website and facebook both saying different things (and neither being where we started - hadn't even checked assuming we were meeting at the pub)
Monday Jul 9, 2018 #
Note
slept:2.5 (sick) (rest day)
Trains are back to being as they were immediately before the tunnel shut. So, 2 short formed, 2 broke down and one was neither short formed nor broken down but was 25 minutes late. Has taken out 90 minutes of potential surveying time.
If I’m out of patience I suspect many have given up by now - but where’s our public apology and news coverage? OK there was a film crew on the second train to break down...
Now know to leave work at 3.30 if I want to do anything in the evening
If I’m out of patience I suspect many have given up by now - but where’s our public apology and news coverage? OK there was a film crew on the second train to break down...
Now know to leave work at 3.30 if I want to do anything in the evening
Sunday Jul 8, 2018 #
Running 1:02:55 [3] 10.05 km (6:16 / km) +310m 5:25 / km
slept:1.0 (sick) shoes: Mizuno Wave Rider 20
Again didn't sleep well with heat.
Stayed in most of the day mapping so didn't go out until started cooling. Fairly gentle pace but hilly route - bit overgrown in places.
OK on the run but feeling pretty tired now I'm back. At least it will cool down slightly from Tuesday.
Lots of coughs but no coughing fits.
https://www.strava.com/activities/1689853854
Stayed in most of the day mapping so didn't go out until started cooling. Fairly gentle pace but hilly route - bit overgrown in places.
OK on the run but feeling pretty tired now I'm back. At least it will cool down slightly from Tuesday.
Lots of coughs but no coughing fits.
https://www.strava.com/activities/1689853854
Saturday Jul 7, 2018 #
12 PM
Running - off road race (Fan y Big race) 1:41:28 [5] 16.69 km (6:05 / km) +630m 5:07 / km
slept:1.0 weight:75kg (sick) shoes: Mizuno Wave Rider 20
Fan y Big race - at the new start time of mid-day (to coincide with the mid-day sun).
Barely slept last night with heat keeping me awake - and it was very hot today. SPF50 sun cream was wearing off within an hour so meant I've burned quite a bit today.
Was struggling pretty quickly. Heat and illness combined - so ascent felt much worse than it should have, and with it being so dry should have been able to make better progress up.
Once at the top was clearly suffering from dehydration (only had 500ml with me and was trying to make it last) so slowed the pace down and took it more steadily over the rocky section - not that I would have been able to go much faster had I wanted. Person in front was pretty poor descending and I was catching on all the rougher bits.
Pace definitely picked up once clear of the rougher parts. Steep descent to the gate was hard - but wearing trainers meant at least I had fair cushioning. Just one step where trainers weren't so good - just after the gate we turn right off the wider track and when I tried to turn, foot went straight on, and I went flying for a bit and jarred back.
Road to the finish here always plays to my strengths as generally I hold so much back on the technical descent. Overtook Andrew Dickens on the DOWNHILL and left him for dust. Might have to remind me of that a few times :-)
Pretty wrecked to finish. I don't handle the heat well at the best of times, and at the moment it's extra hot and I've been ill. Can't expect too much - and think I should be pleased to get around relatively easily.
https://www.strava.com/activities/1686621860
Barely slept last night with heat keeping me awake - and it was very hot today. SPF50 sun cream was wearing off within an hour so meant I've burned quite a bit today.
Was struggling pretty quickly. Heat and illness combined - so ascent felt much worse than it should have, and with it being so dry should have been able to make better progress up.
Once at the top was clearly suffering from dehydration (only had 500ml with me and was trying to make it last) so slowed the pace down and took it more steadily over the rocky section - not that I would have been able to go much faster had I wanted. Person in front was pretty poor descending and I was catching on all the rougher bits.
Pace definitely picked up once clear of the rougher parts. Steep descent to the gate was hard - but wearing trainers meant at least I had fair cushioning. Just one step where trainers weren't so good - just after the gate we turn right off the wider track and when I tried to turn, foot went straight on, and I went flying for a bit and jarred back.
Road to the finish here always plays to my strengths as generally I hold so much back on the technical descent. Overtook Andrew Dickens on the DOWNHILL and left him for dust. Might have to remind me of that a few times :-)
Pretty wrecked to finish. I don't handle the heat well at the best of times, and at the moment it's extra hot and I've been ill. Can't expect too much - and think I should be pleased to get around relatively easily.
https://www.strava.com/activities/1686621860
Friday Jul 6, 2018 #
10 AM
Running (Lydney) 1:15:17 [3] 12.57 km (5:59 / km) +160m 5:38 / km
slept:4.0 (sick) shoes: Mizuno Wave Rider 20
Wanted to get out and do something today but legs weren't up to much. Fair bit of coughing this morning - worse than yesterday - but cleared up somewhat. Forced myself out to Lydney for an explore and was struggling with the heat.
Started with Primrose Hill - first time off the main road since I mapped it 4 years ago. Despite being quite a nice estate (appears named after characters from "I, Claudius"), NGOC has never wanted to come up the hill at all with its races to date.
Missed turning for Kidnalls I wanted - sign was some way down a driveway so bit of an extra loop. Took an interesting path down to main road - which ended up with lots of trees down and went to the back of someone's garden so had to find a way around.
First time out to the harbour - which was hot. Very glad there was a shorter way back than going back past the station.
Good to get out and do something with the day off, but suspect would have been better to take a rest day.
https://www.strava.com/activities/1684283317
Started with Primrose Hill - first time off the main road since I mapped it 4 years ago. Despite being quite a nice estate (appears named after characters from "I, Claudius"), NGOC has never wanted to come up the hill at all with its races to date.
Missed turning for Kidnalls I wanted - sign was some way down a driveway so bit of an extra loop. Took an interesting path down to main road - which ended up with lots of trees down and went to the back of someone's garden so had to find a way around.
First time out to the harbour - which was hot. Very glad there was a shorter way back than going back past the station.
Good to get out and do something with the day off, but suspect would have been better to take a rest day.
https://www.strava.com/activities/1684283317
Thursday Jul 5, 2018 #
4 PM
Running - off road (Not the Tintern Trot) 53:40 [5] 10.5 km (5:07 / km) +290m 4:29 / km
slept:4.0 (sick) shoes: Mizuno Wave Rider 20
Missed the pre-entry cut off on Sunday and not prepared to pay £11 for this whilst not sure how I'd cope with illness. Instead ran it earlier - when the sun was strong and temperature 29C. Gave me the ability to pace as I felt comfortable and slow down if it was too much. Fortunately illness wasn't such a problem today
Did the flat section pretty hard and really struggling - from heat. After 2 fast ks slowed down for a bit to recover and didn't push hard up the first hill. Steadily built up pace for the undulations but momentum fell down to a walk for the big climb to Offa's Dyke path.
Steady on the top and descent was hindered somewhat by first cattle on the path, then having to negotiate stiles/closed gates either side of the Stott's field. Pace from there was pretty quick as had a target of 46 mins in my head (not realising previous PB was 45:55...). Slid on the rocks near the end so did the remainder of that very cautiously crossing the old finish line at 47:07.
With new finish would have put me around 47:20, less 50s from gates - so equivalent time to last year. Would have been comfortably ahead of a topless Ben Robbins but likely have got into chasing Cory (45:00) if I'd run - with the cooler temperatures at 7.30 and the race element would likely have been going quicker, but probably enjoying it less and more uncomfortable.
Very pleased that there has been some progress in terms of getting over illness, and that I've managed to put in a hard run on my own at a decent pace - and managed to cope with the temperature. Quite a step forward from last Saturday. A couple of segment times on the last section back from Brockweir very competitive - faster than almost all the people in the race.
https://www.strava.com/activities/1682807316
Useful to hang around to catch up with various people. Even invited to be in the FoDAC team photo (despite neither being in club or race...); I am "in the market" for a new club to affiliate to for XC races, if I do start running them again - but don't think the FoDAC price is quite right for me yet.
Did the flat section pretty hard and really struggling - from heat. After 2 fast ks slowed down for a bit to recover and didn't push hard up the first hill. Steadily built up pace for the undulations but momentum fell down to a walk for the big climb to Offa's Dyke path.
Steady on the top and descent was hindered somewhat by first cattle on the path, then having to negotiate stiles/closed gates either side of the Stott's field. Pace from there was pretty quick as had a target of 46 mins in my head (not realising previous PB was 45:55...). Slid on the rocks near the end so did the remainder of that very cautiously crossing the old finish line at 47:07.
With new finish would have put me around 47:20, less 50s from gates - so equivalent time to last year. Would have been comfortably ahead of a topless Ben Robbins but likely have got into chasing Cory (45:00) if I'd run - with the cooler temperatures at 7.30 and the race element would likely have been going quicker, but probably enjoying it less and more uncomfortable.
Very pleased that there has been some progress in terms of getting over illness, and that I've managed to put in a hard run on my own at a decent pace - and managed to cope with the temperature. Quite a step forward from last Saturday. A couple of segment times on the last section back from Brockweir very competitive - faster than almost all the people in the race.
https://www.strava.com/activities/1682807316
Useful to hang around to catch up with various people. Even invited to be in the FoDAC team photo (despite neither being in club or race...); I am "in the market" for a new club to affiliate to for XC races, if I do start running them again - but don't think the FoDAC price is quite right for me yet.
Wednesday Jul 4, 2018 #
6 PM
Orienteering - Urban race (SWOC Pontcanna) 40:43 [3] 7.82 km (5:12 / km) +20m 5:08 / km
slept:4.0 (sick) shoes: Mizuno Wave Rider 20
SWOC park-o in Pontcanna Fields (or Roath Park according to the map ;-) ;-) )
Still ill - lots of coughing all day but pleased to only be doing half a day's work, from home. Walking up from Central Station left me pretty tired. But, coughing on the run wasn't nearly as bad as it has been and did not feel hugely hindered on the run from illness, apart from being very slow to start, and lack of stamina meaning it got harder and harder to keep going. The lack of wind/breeze might have helped cough.
I was being hindered somewhat by an unsettled stomach from eating and drinking too much too close to starting the run. Despite the struggles, still BEAT MARCUS.
A bee mistook me for a pretty flower and spent a few minutes pollinating my leg.
https://www.strava.com/activities/1680919504
Train in was on time! (arrived Newport over 10 minutes before due to leave!) For balance, train home spent 10 minutes sat 100m outside Central station waiting for a platform to become free.
Still ill - lots of coughing all day but pleased to only be doing half a day's work, from home. Walking up from Central Station left me pretty tired. But, coughing on the run wasn't nearly as bad as it has been and did not feel hugely hindered on the run from illness, apart from being very slow to start, and lack of stamina meaning it got harder and harder to keep going. The lack of wind/breeze might have helped cough.
I was being hindered somewhat by an unsettled stomach from eating and drinking too much too close to starting the run. Despite the struggles, still BEAT MARCUS.
A bee mistook me for a pretty flower and spent a few minutes pollinating my leg.
https://www.strava.com/activities/1680919504
Train in was on time! (arrived Newport over 10 minutes before due to leave!) For balance, train home spent 10 minutes sat 100m outside Central station waiting for a platform to become free.
Tuesday Jul 3, 2018 #
6 PM
Running - off road (MDC St Brides) 59:30 [3] 10.47 km (5:41 / km) +205m 5:11 / km
slept:3.5 (sick) shoes: Mizuno Wave Rider 20
MDC run from Martin and Kay's. Fairly fast pace and was mostly able to keep going but turning into the wind by the sea starting off a coughing fit that lasted for the rest of the run. Trainers were the right shoe choice.
Followed by AGM hence explained the absence of most of elected committee tonight.
https://www.strava.com/activities/1678813875
Followed by AGM hence explained the absence of most of elected committee tonight.
https://www.strava.com/activities/1678813875
Monday Jul 2, 2018 #
Note
slept:2.0 (sick) (rest day)
First day back at work and over 5 hours commuting. Completely wiped out before I started. I can’t be doing this any more - in this weather.
Fortunately have demonstrated to my colleagues that I’m sufficiently unwell that they aren’t expecting me to try and go into the office again until the tunnel’s opened. Work from home/holiday/sick leave for rest of the week
Fortunately have demonstrated to my colleagues that I’m sufficiently unwell that they aren’t expecting me to try and go into the office again until the tunnel’s opened. Work from home/holiday/sick leave for rest of the week
Sunday Jul 1, 2018 #
Running 44:43 [3] 8.31 km (5:23 / km) +95m 5:05 / km
slept:2.0 (sick) shoes: Mizuno Wave Rider 20
Still unwell - coughing less this morning but coughing up a lot more. Back at work tomorrow but think I will take up the option of 3 days holiday to avoid a hot commute.
Recovery at the faster end of steady - but dying as it went on. All my running kit in the wash so had to wear o-kit and got hot very quickly - despite it being overcast.
https://www.strava.com/activities/1673955578
Recovery at the faster end of steady - but dying as it went on. All my running kit in the wash so had to wear o-kit and got hot very quickly - despite it being overcast.
https://www.strava.com/activities/1673955578