Training Log Archive: rcroIn the 31 days ending Jan 31, 2019:
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Thursday Jan 31, 2019 #
6 AM
S&C 15:00 [3]
6 PM
Running 27:01 [3] 5.39 km (5:01 / km) +80m 4:40 / km
slept:4.0 shoes: Mizuno Wave Rider 22 Yellow
Released from Norwich promptly because of the amber weather alert. As per Tuesday, wondering which silly sod invented it all - as, to the nearest percent, the likelihood of it coming true for either Bristol or Newport was 0% (there may be snow overnight - but that's outside the warning, as is the Forest of Dean [I also expect snow here], and Cornwall, which seems to be the only place that had any disruption today). As of 8.07pm, with 53 minutes of warning left - no snow at all in Newport. The Norwegians are predicting overnight lows of +1 around here - so shouldn't even be much of a frost in the morning...
So, home, changed and out for a short jog to loosen my legs after 5 hrs sat down. At times feeling overdressed with baselayer and gloves, but knees happy to have 3/4 length tights for warmth whilst still stiff. Eaten a LOT at breakfast and on the way back - and could feel it.
Quite nice conditions for a run though, and glad to get out tonight.
https://www.strava.com/activities/2115803847
So, home, changed and out for a short jog to loosen my legs after 5 hrs sat down. At times feeling overdressed with baselayer and gloves, but knees happy to have 3/4 length tights for warmth whilst still stiff. Eaten a LOT at breakfast and on the way back - and could feel it.
Quite nice conditions for a run though, and glad to get out tonight.
https://www.strava.com/activities/2115803847
Wednesday Jan 30, 2019 #
9 PM
S&C 20:00 [3]
Hotel core.
Tuesday Jan 29, 2019 #
6 PM
Running intervals (FoDAC) 1:20:15 [5] 13.4 km (5:59 / km)
slept:4.5 shoes: Mizuno Wave Rider 22 Yellow
With the news predicting end of the world from snow - and BBC Wales's forecast being quite specific that the evening rush hour would be "treacherous" across South Wales, I've spent most of yesterday and today looking and the weather radar and models and wondering why anybody was expecting any snow at all. Looks like I've been proved correct as no snow in Newport or Forest (or Bristol before I left at 3.45).
The weather models were correct in saying that the temperature tonight is actually 2 C warmer than last week - so happy in t shirt and shorts and didn't need gloves (but wore them for first half).
Session was 3 mins, 2x 1.5 mins, 3x 1 min, 4x 0.5 min - rest being 50% of previous effort, or 100% for the 30s ones. 2 sets with 5 min between. Quite like the session hence made sure I'm in Norwich tomorrow not today. Going quite well, appears better on the second set where we were going clockwise.
Felt like some quality training.
https://www.strava.com/activities/2111867036
(excluding "bonus" lap warm down)
Note - spent 45 mins trying to log in to work emails to check things for tomorrow. Such is the way with efficiency, it's now cloud based and hosted with microsoft. Just what do you do when the cloud bursts? Given up now I've established its microsoft that's gone down and nobody anywhere can log in. Shouldn't be anything new for tomorrow...
The weather models were correct in saying that the temperature tonight is actually 2 C warmer than last week - so happy in t shirt and shorts and didn't need gloves (but wore them for first half).
Session was 3 mins, 2x 1.5 mins, 3x 1 min, 4x 0.5 min - rest being 50% of previous effort, or 100% for the 30s ones. 2 sets with 5 min between. Quite like the session hence made sure I'm in Norwich tomorrow not today. Going quite well, appears better on the second set where we were going clockwise.
Felt like some quality training.
https://www.strava.com/activities/2111867036
(excluding "bonus" lap warm down)
Note - spent 45 mins trying to log in to work emails to check things for tomorrow. Such is the way with efficiency, it's now cloud based and hosted with microsoft. Just what do you do when the cloud bursts? Given up now I've established its microsoft that's gone down and nobody anywhere can log in. Shouldn't be anything new for tomorrow...
Monday Jan 28, 2019 #
5 PM
S&C 30:00 [3]
6 PM
Running 28:45 [3] 6.34 km (4:32 / km) +95m 4:13 / km
slept:4.5 shoes: Mizuno Wave Rider 22 Yellow
With weather forecast for tomorrow looking like snow could be *possible* in the afternoon/evening - or more of a concern freezing rain if temperature drops 2 degrees from what is predicted, may not be advisable to try driving over to Coleford, so not yet sure if I'll be getting an intervals session this week :-(
Still have distance targets to hit so went out for a short jog from home. A bit tired from the start after core session but was reasonably comfortable once on Melfort Road, and still comfortable at bottom of Bassaleg Road. Went for steady-respectable pace up Western Avenue and still feeling good from then, with a gap in traffic to cross road, to increase effort to Ridgeway, and then, still not dead, turned left to extend effort to the top. Flagging a lot for the last 300m - but got my fastest time up the Ridgeway, and on the Western Avenue>top weird segment (both 4th overall)
No real effort from there, but pace remained steady back to home. Lucky with traffic again, and lucky to scuff left foot (rather than right) on road camber when running in front of a bus. Temperature must have been just right, and not overheating in 2 t shirts, shorts + gloves.
https://www.strava.com/activities/2109479759
Still have distance targets to hit so went out for a short jog from home. A bit tired from the start after core session but was reasonably comfortable once on Melfort Road, and still comfortable at bottom of Bassaleg Road. Went for steady-respectable pace up Western Avenue and still feeling good from then, with a gap in traffic to cross road, to increase effort to Ridgeway, and then, still not dead, turned left to extend effort to the top. Flagging a lot for the last 300m - but got my fastest time up the Ridgeway, and on the Western Avenue>top weird segment (both 4th overall)
No real effort from there, but pace remained steady back to home. Lucky with traffic again, and lucky to scuff left foot (rather than right) on road camber when running in front of a bus. Temperature must have been just right, and not overheating in 2 t shirts, shorts + gloves.
https://www.strava.com/activities/2109479759
Sunday Jan 27, 2019 #
11 AM
Running - off road (Stock Hill) 1:48:36 [3] 18.74 km (5:48 / km) +335m 5:19 / km
slept:6.0 shoes: inov8 Mudclaw300 Blk/Gn2
Long run in the Mendips from Stock Hill. Cold when got there - and much more so in the wind so changed into 2 base layers + windproof and gloves, and carried a second jacket with me in case of emergency. Meant I was both too hot and too cold for most of the run.
Bit of a loop through the woods on the main paths to start with, before crossing the road and heading south. Contours got a bit more interesting at the bottom corner of the old map.
Footpath that would take me across to Pen Hill was not signed initially, and involved crossing electric fences. Poor marking seemed to be a running theme today. Quite rough underfoot by the transmitter so slowed down a lot. To south, footpath signage was quite clear (with big signs saying "trespassers will be prosecuted") - but fizzled out completely after a k or so. Since the route I wanted to take had no obvious exit at other end, went back uphill and along a more distinct path - thrashing around some big blockages.
After the Old Bristol Road passed a D of E group sat down so ran to the bottom quite quickly. Again, no signage or obvious footpath off the track so carried on forwards - to find no exit. Did find a gate onto the road with a big sign saying "No footpath" - and crossed it. It's not my problem if the landowner is receiving money for path signage and maintenance and not spending it on signage or maintenance. (Did find the other end of the footpath with a sign on).
Wanted second footpath to right after Wookey Hole, but the first one wasn't signed and so overshot. Path to start with was very muddy, but at least once at Ebbor Gorge it was nice, with the sun out and shelter from the wind. Had forgotten just how steep and un-runnable it got though! Hard work climbing whilst overdressed, and then hard in the wind again once at the top.
Having been tiring from about 15 minutes in, was looking forward to finishing so came back a direct way following the footpaths. Signage again confusing with footpath sign pointing left (when actually right), and sign on the right saying "Private - strictly no admittance", which I ignored. 200 yards later was another footpath sign pointing the right way... Found a herd of deer just before getting back into the woods. Add to the two hares on the way out and a reasonable amount of wildlife.
Good to get out, and more sociable than yesterday with a visit to the cafe at Burrington (hot chocolate + cream + marshmallows + flake and a big lemon cheesecake slice for less than £5). Thanks to Mark and Alice for the lift.
Not sure when I'll be ready to risk my ankle with forest orienteering (noting I only started 2 and finished 1 in 2018) but at least more happy with going offroad again now.
https://www.strava.com/activities/2106817673
Bit of a loop through the woods on the main paths to start with, before crossing the road and heading south. Contours got a bit more interesting at the bottom corner of the old map.
Footpath that would take me across to Pen Hill was not signed initially, and involved crossing electric fences. Poor marking seemed to be a running theme today. Quite rough underfoot by the transmitter so slowed down a lot. To south, footpath signage was quite clear (with big signs saying "trespassers will be prosecuted") - but fizzled out completely after a k or so. Since the route I wanted to take had no obvious exit at other end, went back uphill and along a more distinct path - thrashing around some big blockages.
After the Old Bristol Road passed a D of E group sat down so ran to the bottom quite quickly. Again, no signage or obvious footpath off the track so carried on forwards - to find no exit. Did find a gate onto the road with a big sign saying "No footpath" - and crossed it. It's not my problem if the landowner is receiving money for path signage and maintenance and not spending it on signage or maintenance. (Did find the other end of the footpath with a sign on).
Wanted second footpath to right after Wookey Hole, but the first one wasn't signed and so overshot. Path to start with was very muddy, but at least once at Ebbor Gorge it was nice, with the sun out and shelter from the wind. Had forgotten just how steep and un-runnable it got though! Hard work climbing whilst overdressed, and then hard in the wind again once at the top.
Having been tiring from about 15 minutes in, was looking forward to finishing so came back a direct way following the footpaths. Signage again confusing with footpath sign pointing left (when actually right), and sign on the right saying "Private - strictly no admittance", which I ignored. 200 yards later was another footpath sign pointing the right way... Found a herd of deer just before getting back into the woods. Add to the two hares on the way out and a reasonable amount of wildlife.
Good to get out, and more sociable than yesterday with a visit to the cafe at Burrington (hot chocolate + cream + marshmallows + flake and a big lemon cheesecake slice for less than £5). Thanks to Mark and Alice for the lift.
Not sure when I'll be ready to risk my ankle with forest orienteering (noting I only started 2 and finished 1 in 2018) but at least more happy with going offroad again now.
https://www.strava.com/activities/2106817673
7 PM
S&C 10:00 [3]
Saturday Jan 26, 2019 #
8 AM
Running warm up/down 6:20 [3] 1.03 km (6:09 / km)
shoes: Mizuno Wave Rider 22 Yellow
Left home late so had to park in pay and display rather than find a side road further away.
https://www.strava.com/activities/2103716226
https://www.strava.com/activities/2103716226
9 AM
Running race (Pontypridd Parkrun) 19:11 [4] 5.0 km (3:50 / km) +15m 3:47 / km
slept:5.0 shoes: Mizuno Wave Rider 22 Yellow
As tarmac Parkruns go - this was pretty nice and not at all tedious, one I may do again. Martyn and Ake were there too so even had people to talk to before/after.
Route is a bit weird, with a half lap followed by 3 big laps - so was lapping people within half a mile of starting, and had done a lot of lapping by the end. Amazed at how many were walking when I lapped them the first time (me 800m, them 200m), so clearly weren't going to be doing any running at all.
Was expecting to notice the uphill more, but it never really came. Noticed the descent much more.
Was running pretty smoothly and feeling comfortable, but a little bit disappointed when the watch kept beeping kms at around 3:55-4:00. Lap 4 was all downhill and 3:50, and seems I sped up for the last k to get 3 overtakes in and hold the position into the finish (3:40). With the faster finish, happy with overall time for the effort put in. Should be able to manage sub-19 here when feeling 100% and there aren't puddles that all the slow people refuse to run in (and in avoiding, become harder to pass).
https://www.strava.com/activities/2103717313
Route is a bit weird, with a half lap followed by 3 big laps - so was lapping people within half a mile of starting, and had done a lot of lapping by the end. Amazed at how many were walking when I lapped them the first time (me 800m, them 200m), so clearly weren't going to be doing any running at all.
Was expecting to notice the uphill more, but it never really came. Noticed the descent much more.
Was running pretty smoothly and feeling comfortable, but a little bit disappointed when the watch kept beeping kms at around 3:55-4:00. Lap 4 was all downhill and 3:50, and seems I sped up for the last k to get 3 overtakes in and hold the position into the finish (3:40). With the faster finish, happy with overall time for the effort put in. Should be able to manage sub-19 here when feeling 100% and there aren't puddles that all the slow people refuse to run in (and in avoiding, become harder to pass).
https://www.strava.com/activities/2103717313
10 AM
Running warm up/down 10:08 [3] 1.71 km (5:56 / km) +20m 5:36 / km
shoes: Mizuno Wave Rider 22 Yellow
Back to the car the long way around the town centre. Stopped before the 80 or so steps rather than log walking up them!
https://www.strava.com/activities/2103717757
https://www.strava.com/activities/2103717757
11 AM
Running - off road (Caerphilly Woods) 1:07:51 [3] 8.46 km (8:01 / km) +270m 6:55 / km
shoes: inov8 Mudclaw300 Blk/Gn2
To Caerphilly Mountain for the orienteering, but just running instead as a test for how my ankle is doing. Even with tape it didn't feel particularly strong so very cautious on rough bits (which, to be fair, was quite a lot) downhill.
Took a sinuous line to Rudry Mountain - climbing up from the west, which is pretty steep. I was walking big chunks - but it was a really nice route. From the top saw an absolutely massive BMX complex and managed to find it and run through the middle of it on the way back.
Went into the contoury section at the end - and found blue control 1. Had a little bit of thrashing through lightish-green to get out - and again being very very careful on the slopes.
With it being quite busy, and cold/wet/exposed car park, didn't really get to speak to many people other than Ben & Meg, so eventually decided to go home into the warm and dry.
Course looked good (just not really my terrain!)
https://www.strava.com/activities/2104270154
Took a sinuous line to Rudry Mountain - climbing up from the west, which is pretty steep. I was walking big chunks - but it was a really nice route. From the top saw an absolutely massive BMX complex and managed to find it and run through the middle of it on the way back.
Went into the contoury section at the end - and found blue control 1. Had a little bit of thrashing through lightish-green to get out - and again being very very careful on the slopes.
With it being quite busy, and cold/wet/exposed car park, didn't really get to speak to many people other than Ben & Meg, so eventually decided to go home into the warm and dry.
Course looked good (just not really my terrain!)
https://www.strava.com/activities/2104270154
Friday Jan 25, 2019 #
Note
A symmetrical train journey home. 20 mins Parkway>on top of the Usk bridge. 20 mins from there to Newport...
With weather forecast very undecided on weekend. Penallta Parkrun may become Forest now, and if it’s windy on Sunday may think again before doing a long run from Stock Hill...
With weather forecast very undecided on weekend. Penallta Parkrun may become Forest now, and if it’s windy on Sunday may think again before doing a long run from Stock Hill...
Thursday Jan 24, 2019 #
Event: Winter Maprun
7 PM
Orienteering - Urban race (MapRun Monmouth) 58:04 [3] 10.58 km (5:29 / km) +140m 5:09 / km
slept:3.5 shoes: Mizuno Wave Rider 22 Yellow
Dull pain in right knee steadily getting worse through the day (odd as it was left knee before). To the point when I got there that I didn't think I'd be able to run properly so wore a jacket and didn't plan a route that would involve trying to score well.
Pretty much the moment I started moving, however, felt absolutely fine (and afterwards, much better than I've felt since before weekend) and was hindered by big jacket with phone. Also hindered by phone not beeping as it appears notifications had turned themselves off when I set up the new phone.
S-5-19-6-15-25-23-17-27-28-29-30-26-16-18-24-9-F. 370 points of 600 - and 4th place.
Due to lack of beeps, early on kept getting phone out to check it was registering controls. Planned routes for later on that ran through rather than dog legged so wouldn't have to worry. After 25 ceased to be urban for a long period - very slippery path up to 23 (and not sure I got the map here, seemed to miss a whole road at the crossroads), and then 2k of lanes and footpaths from 23 to 17 (it was definitely more interesting than staying in town!).
Not totally convinced I was at junction for 27 so carried on, and found the biggest house I've ever seen. But didn't find the footpath I wanted so had to go back. Quite a bit more elevation than I expected from contours at the top and was slow due to overheating with jacket. Then distracted whilst taking it off and turned one junction too early. Moving well down into and around the town but skipped 20 as time was looking a bit tight (I didn't press start on the watch hard enough at the beginning and only noticed at 6 - so was about 7 mins away from race time).
In all, a much better course than I was expecting given the awkward shape of Monmouth - and quite challenging. Would be a good asset for the "permanent" course collection. Persuaded 4 FoDAC and a MonRoss to come, which is similar numbers to NGOCs, and some interest in trying out the idea from more that didn't go.
https://www.strava.com/activities/2100873490
Pretty much the moment I started moving, however, felt absolutely fine (and afterwards, much better than I've felt since before weekend) and was hindered by big jacket with phone. Also hindered by phone not beeping as it appears notifications had turned themselves off when I set up the new phone.
S-5-19-6-15-25-23-17-27-28-29-30-26-16-18-24-9-F. 370 points of 600 - and 4th place.
Due to lack of beeps, early on kept getting phone out to check it was registering controls. Planned routes for later on that ran through rather than dog legged so wouldn't have to worry. After 25 ceased to be urban for a long period - very slippery path up to 23 (and not sure I got the map here, seemed to miss a whole road at the crossroads), and then 2k of lanes and footpaths from 23 to 17 (it was definitely more interesting than staying in town!).
Not totally convinced I was at junction for 27 so carried on, and found the biggest house I've ever seen. But didn't find the footpath I wanted so had to go back. Quite a bit more elevation than I expected from contours at the top and was slow due to overheating with jacket. Then distracted whilst taking it off and turned one junction too early. Moving well down into and around the town but skipped 20 as time was looking a bit tight (I didn't press start on the watch hard enough at the beginning and only noticed at 6 - so was about 7 mins away from race time).
In all, a much better course than I was expecting given the awkward shape of Monmouth - and quite challenging. Would be a good asset for the "permanent" course collection. Persuaded 4 FoDAC and a MonRoss to come, which is similar numbers to NGOCs, and some interest in trying out the idea from more that didn't go.
https://www.strava.com/activities/2100873490
Wednesday Jan 23, 2019 #
Note
slept:5.0 (rest day)
Another reluctant rest day. Pretty cold again - feel ok to run, and willing to, just don’t think there’ll be benefit from it if there’s no need.
Done quite a lot of stretching at work today, every 1 to 2 hrs, with a walk to sainburys too. Helped but still tight.
May well do at least one easy long run (20k+) at the weekend, possibly from Stock Hill, so not worth worrying about distance targets for now.
As a positive for today, rebuilt a segment that’s disappeared. Must have drawn the end points in slightly different places as, after removing the cars, am now 1/742! I’ll live with that... (that was set on the run where I had to abandon at furthest point due to keeling over with stomach cramp. Maybe tried too hard that day)
Done quite a lot of stretching at work today, every 1 to 2 hrs, with a walk to sainburys too. Helped but still tight.
May well do at least one easy long run (20k+) at the weekend, possibly from Stock Hill, so not worth worrying about distance targets for now.
As a positive for today, rebuilt a segment that’s disappeared. Must have drawn the end points in slightly different places as, after removing the cars, am now 1/742! I’ll live with that... (that was set on the run where I had to abandon at furthest point due to keeling over with stomach cramp. Maybe tried too hard that day)
Tuesday Jan 22, 2019 #
6 PM
Running intervals (FoDAC) 1:24:28 [5] 11.37 km (7:26 / km)
slept:4.5 weight:74.5kg shoes: Mizuno Wave Rider 22 Yellow
FoDAC very cold intervals. Wore full length base layers and gloves but ended up ditching the base layers after first set.
6x 400s, followed by 5x 300s, then 8x 200s. Fairly consistent on the 800s, and not bad on 300s, struggling on 200s. Was in pairs was somebody else so a little bit unlucky to get 2/3s of the bends on the 300s, and the bend in the middle on the 200s.
Spent a while talking in the hut afterwards and left quad completely seized. Has needed work for quite a while but think the exercises yesterday and cold tonight exacerbated it a bit. Certainly driving home with the seats of warm meant I could walk fine once home - but done done quite a lot of stretching anyway. Suppose I could have an easy few days after a good month - no races coming up and *roughly* on track for monthly distance target (if I ignore I'm away with work 2 days next week...)
https://www.strava.com/activities/2096787914
6x 400s, followed by 5x 300s, then 8x 200s. Fairly consistent on the 800s, and not bad on 300s, struggling on 200s. Was in pairs was somebody else so a little bit unlucky to get 2/3s of the bends on the 300s, and the bend in the middle on the 200s.
Spent a while talking in the hut afterwards and left quad completely seized. Has needed work for quite a while but think the exercises yesterday and cold tonight exacerbated it a bit. Certainly driving home with the seats of warm meant I could walk fine once home - but done done quite a lot of stretching anyway. Suppose I could have an easy few days after a good month - no races coming up and *roughly* on track for monthly distance target (if I ignore I'm away with work 2 days next week...)
https://www.strava.com/activities/2096787914
Monday Jan 21, 2019 #
6 PM
S&C 1:00:00 [3]
slept:5.0
Got as far through the book as a series of tests to identify where I need to improve - no surprises. Not got as far as the exercises, but left leg still tight from yesterday and the rest feeling the last bit of bouldering. Ended with more stretching and rolling.
Sunday Jan 20, 2019 #
10 AM
Running warm up/down 12:17 [3] 2.35 km (5:14 / km)
shoes: Mizuno Wave Rider 22 Yellow
11 AM
Running race (Speedway 10k) 39:07 [5] 10.05 km (3:54 / km) +15m 3:52 / km
slept:5.0 shoes: Mizuno Wave Rider 22 Yellow
(Chip time 38:59)
Not my idea of fun, but had committed to setting a good time before Christmas. Seeded at 158th best entrant (of around 200). Don't like going into races with target times - originally was hoping for low 38s but yesterday's 5k suggested even 39 would be a challenge).
Started near the back (2/3s back) and stuck in bad traffic whilst the road was narrow. Some pillock cut into me so sharply my options were to stop immediately or trample him; I stopped - and several people afterwards said I'd been unlucky there.
With no idea of what pace I could maintain at the moment (it's less than it was in the autumn :-( ) - caught Jools and stuck with him for the first lap, and had Rich Pegler, Niki Morgan and another Chepstow female just behind me. Fairly comfortable for first 4k, but 5th and 6th ks felt hard. Broke away after 6k and carried on, reeling in quite a few people - and not sure who came with me as didn't look back.
Chip time got under 39, which means it's better than I expected after yesterday. But would like to do much closer to 38. And I'd like to have beaten Paul Dodd (started at front due to running the timer, chip time 1s less). Could have been a lot worse so not going to be too disappointed about this. No idea when I next do a road 10k - nearly 4 yrs since the last.
https://www.strava.com/activities/2091351755
Not my idea of fun, but had committed to setting a good time before Christmas. Seeded at 158th best entrant (of around 200). Don't like going into races with target times - originally was hoping for low 38s but yesterday's 5k suggested even 39 would be a challenge).
Started near the back (2/3s back) and stuck in bad traffic whilst the road was narrow. Some pillock cut into me so sharply my options were to stop immediately or trample him; I stopped - and several people afterwards said I'd been unlucky there.
With no idea of what pace I could maintain at the moment (it's less than it was in the autumn :-( ) - caught Jools and stuck with him for the first lap, and had Rich Pegler, Niki Morgan and another Chepstow female just behind me. Fairly comfortable for first 4k, but 5th and 6th ks felt hard. Broke away after 6k and carried on, reeling in quite a few people - and not sure who came with me as didn't look back.
Chip time got under 39, which means it's better than I expected after yesterday. But would like to do much closer to 38. And I'd like to have beaten Paul Dodd (started at front due to running the timer, chip time 1s less). Could have been a lot worse so not going to be too disappointed about this. No idea when I next do a road 10k - nearly 4 yrs since the last.
https://www.strava.com/activities/2091351755
12 PM
Running warm up/down 16:19 [3] 3.01 km (5:25 / km) +30m 5:10 / km
shoes: Mizuno Wave Rider 22 Yellow
Delayed warm down after talking to (and stretching with) Rich, Cory, Lee and FOD runner.
Since I don't count 100s ft elevation difference as overlapping, warm down jog was joining Sedbury to Beachley so my runs join up on the ground. Going reasonably to start with, but finding it a struggle by the end.
Eyes went funny after - so topped off with food, salt and drink, and had sunglasses for driving and pretty much fine once home.
https://www.strava.com/activities/2091516779
Since I don't count 100s ft elevation difference as overlapping, warm down jog was joining Sedbury to Beachley so my runs join up on the ground. Going reasonably to start with, but finding it a struggle by the end.
Eyes went funny after - so topped off with food, salt and drink, and had sunglasses for driving and pretty much fine once home.
https://www.strava.com/activities/2091516779
5 PM
Bouldering 55:00 [3]
Legs really tired anf managed to jarr ankle on a landing. Tried some arm strength towards the end - so a bit of core work
Saturday Jan 19, 2019 #
8 AM
Running warm up/down 6:21 [3] 1.26 km (5:02 / km)
slept:4.0 shoes: Mizuno Wave Rider 22 Yellow
9 AM
Running race (Riverfront Parkrun) 19:31 [5] 5.0 km (3:54 / km) +10m 3:52 / km
shoes: Mizuno Wave Rider 22 Yellow
2 yr anniversary of Riverfront Parkrun - and I've never been before. Didn't want to go today, but it just saved taking the car out. Can't say I ever want to do it again.
Mostly flat tarmac course, with about 25 million bends, several at 90 degrees, so don't maintain flow. Also quite a lot of dickheads who have no awareness of their surroundings and just run into the side of you (as per what bust my ankle at Tredegar House in 2017). These people start too quickly too to have maximum effect at holding you up. Had to elbow one person out of the way for them to get the message it isn't ok to randomly weave across the path when others are alongside you. Another kept cutting in every time I tried to pass for nearly a mile and I was all set to trip him over but then there was a small incline and he couldn't hold me. He didn't seem happy I got past, but I still beat him by over a minute by the end...
The idea of coming here was to run 5k a little slower than what my 10k pace should be - so run a time of 19:30. I did most of this run (apart from traffic jams) flat out, and only managed 19:31. Pretty disappointed with that.
No idea of the effect on time of all the traffic and the corners but sub-39 tomorrow doesn't look as likely as it did two weeks ago.
https://www.strava.com/activities/2088415887
Mostly flat tarmac course, with about 25 million bends, several at 90 degrees, so don't maintain flow. Also quite a lot of dickheads who have no awareness of their surroundings and just run into the side of you (as per what bust my ankle at Tredegar House in 2017). These people start too quickly too to have maximum effect at holding you up. Had to elbow one person out of the way for them to get the message it isn't ok to randomly weave across the path when others are alongside you. Another kept cutting in every time I tried to pass for nearly a mile and I was all set to trip him over but then there was a small incline and he couldn't hold me. He didn't seem happy I got past, but I still beat him by over a minute by the end...
The idea of coming here was to run 5k a little slower than what my 10k pace should be - so run a time of 19:30. I did most of this run (apart from traffic jams) flat out, and only managed 19:31. Pretty disappointed with that.
No idea of the effect on time of all the traffic and the corners but sub-39 tomorrow doesn't look as likely as it did two weeks ago.
https://www.strava.com/activities/2088415887
10 AM
Running warm up/down 9:54 [3] 1.65 km (6:00 / km) +65m 5:01 / km
shoes: Mizuno Wave Rider 22 Yellow
Back from finish. Noticing the hill.
https://www.strava.com/activities/2088416368
Then into bed for 2 hours as hands really cold and not warming up (even in bed), and eyes went funny so struggling to see properly in bright light/daylight
https://www.strava.com/activities/2088416368
Then into bed for 2 hours as hands really cold and not warming up (even in bed), and eyes went funny so struggling to see properly in bright light/daylight
1 PM
Walking 50:00 [3] 3.0 km (16:40 / km) +200m 12:30 / km
shoes: Asics Gel-Cumulus 19
Various bits of walking and jogging on Craig yr Allt to support the race. Bit slippery of trainers, but stayed on the main ridge path and didn't go further than the saddle.
Friday Jan 18, 2019 #
Note
slept:4.0 (rest day)
Bit of a lazy week regards S&C. Will pick it up again when ankle feels better and I'm further through my book on S&C...
Thursday Jan 17, 2019 #
6 PM
Orienteering - Night (Hollybed Common) 1:03:53 [3] 10.08 km (6:20 / km) +185m 5:48 / km
slept:4.0 shoes: inov8 Mudclaw300 Blk/Gn2
Matt offered me a lift to the night-o having remembered me saying it was a good area - so did go in the end, for what is probably my only night-o of the season.
Going very carefully with ankle - rougher than I remembered (and colder). Navigation was going well early on, but legs weren't and didn't have much pace uphill.
Mild stomach cramps going to 11 and 12, but became bad enough that I had to keep stopping around 13 and on to 14. Stopped navigating after this and priority was on trying to feel ok, and as now in the out-of-date mapping vague area quickly fell off course. First control I found was 27 (of 27), so just punched it and went to finish - was never going to be a good result. Pretty much straight after began feeling more able to run so did loop 15-16/23-25 without punching. Vegetation completely wrong at 16/23 so lost a bit of time looking.
Glad of toilet at the pub. Food was very good too - probably more than I wanted.
Beat Greg, so not last. Area really needs a proper remap (last updated 2012). Far better than any of HOC's other maps for night orienteering.
https://www.strava.com/activities/2085630321
On way there a very large and triangular plane was flying quite slowly parallel to the motorway - and then turned NW back over Malverns. Did wonder if it was a spy plane but on balance probably just a transporter.
Going very carefully with ankle - rougher than I remembered (and colder). Navigation was going well early on, but legs weren't and didn't have much pace uphill.
Mild stomach cramps going to 11 and 12, but became bad enough that I had to keep stopping around 13 and on to 14. Stopped navigating after this and priority was on trying to feel ok, and as now in the out-of-date mapping vague area quickly fell off course. First control I found was 27 (of 27), so just punched it and went to finish - was never going to be a good result. Pretty much straight after began feeling more able to run so did loop 15-16/23-25 without punching. Vegetation completely wrong at 16/23 so lost a bit of time looking.
Glad of toilet at the pub. Food was very good too - probably more than I wanted.
Beat Greg, so not last. Area really needs a proper remap (last updated 2012). Far better than any of HOC's other maps for night orienteering.
https://www.strava.com/activities/2085630321
On way there a very large and triangular plane was flying quite slowly parallel to the motorway - and then turned NW back over Malverns. Did wonder if it was a spy plane but on balance probably just a transporter.
Wednesday Jan 16, 2019 #
Event: Street Event 4
7 PM
Orienteering - Urban (Rogerstone) 53:50 [3] 10.04 km (5:22 / km) +130m 5:02 / km
slept:5.0 shoes: Mizuno Wave Rider 22 Yellow
Rogerstone street-o. Mentioned in passing before the start that the Yr.no website had forecast rain between 7 and 8 but everyone said I was wrong. Got pretty wet and cold!
Due to cold, legs feeling very tight and not going well at all - and tightening up rather than loosening as I went round. Slowed the pace down, and didn't really affect score much as had spotted that crossing the railway to the north wasn't worthwhile for time.
S-3-12-25-20-22-16-8-28-15-18-1-4-10-27-9-5-2-F in 53:26 (extra added on to get to 10k)
Didn't spend long planning a route but decided 3 was a good start. Half way there saw where 26 and 6 were, and *might* have done things a bit different (2-26-21-7-12?). Stopped behind Rogerstone school to return an escaped football to the pitch - so got hands wet and cold picking that up. Went up 1 turn too early at 12 as there was an extra unmapped one (I've got the data to map this properly, and could be interesting...)
By 20, was obvious that course couldn't be cleared as so many points at the end of dead ends. Small detour off-map after this as the mapped road was gated off. 28 was where I started properly slowing down - and made the decision not to cross the railway or dual carriageway and knew had more than enough time to get back.
Cautious off-road 10-27, and down the track after, and on weird path to north of 2. Rain started getting progressively heavier from 9 onwards so think I was right to come back early.
Continues my 100% win rate in "orienteering" since mid November. Think all three have been >5 mins early finishing so could have done better still. Looking at today's map, be interesting to know distance for S-2-26-23-21-7-(12)-25-20-22-16-8-28-15-18-10-27-9-5-F, gives all 50pts, 1/2 of 40pts, 2/3 of 30pts
https://www.strava.com/activities/2083367322
Due to cold, legs feeling very tight and not going well at all - and tightening up rather than loosening as I went round. Slowed the pace down, and didn't really affect score much as had spotted that crossing the railway to the north wasn't worthwhile for time.
S-3-12-25-20-22-16-8-28-15-18-1-4-10-27-9-5-2-F in 53:26 (extra added on to get to 10k)
Didn't spend long planning a route but decided 3 was a good start. Half way there saw where 26 and 6 were, and *might* have done things a bit different (2-26-21-7-12?). Stopped behind Rogerstone school to return an escaped football to the pitch - so got hands wet and cold picking that up. Went up 1 turn too early at 12 as there was an extra unmapped one (I've got the data to map this properly, and could be interesting...)
By 20, was obvious that course couldn't be cleared as so many points at the end of dead ends. Small detour off-map after this as the mapped road was gated off. 28 was where I started properly slowing down - and made the decision not to cross the railway or dual carriageway and knew had more than enough time to get back.
Cautious off-road 10-27, and down the track after, and on weird path to north of 2. Rain started getting progressively heavier from 9 onwards so think I was right to come back early.
Continues my 100% win rate in "orienteering" since mid November. Think all three have been >5 mins early finishing so could have done better still. Looking at today's map, be interesting to know distance for S-2-26-23-21-7-(12)-25-20-22-16-8-28-15-18-10-27-9-5-F, gives all 50pts, 1/2 of 40pts, 2/3 of 30pts
https://www.strava.com/activities/2083367322
C • O 2
Tuesday Jan 15, 2019 #
6 PM
Running intervals (FoDAC) 1:17:44 [5] 10.29 km (7:33 / km)
slept:5.0 shoes: Mizuno Wave Rider 22 Yellow
Forest track session. Bit worried with how foot would do on rough grit so taped it - which didn't really help my performance.
"Steep" pyramid - 2 min/4 min/8 min/4 min/2 min, with 3 min rest between, and turning around half way through each effort. Never felt I was going well.
Managed to avoid the news by sorting out my vote for club member of the year (don't think I stand any chance of being voted for!), and look at the club champs races - my suggestion of Jack's Dash didn't make the cut, but fortunately to races I've already done have - just another 6 to go and will have a full set of scores.
https://www.strava.com/activities/2081040109
"Steep" pyramid - 2 min/4 min/8 min/4 min/2 min, with 3 min rest between, and turning around half way through each effort. Never felt I was going well.
Managed to avoid the news by sorting out my vote for club member of the year (don't think I stand any chance of being voted for!), and look at the club champs races - my suggestion of Jack's Dash didn't make the cut, but fortunately to races I've already done have - just another 6 to go and will have a full set of scores.
https://www.strava.com/activities/2081040109
Monday Jan 14, 2019 #
6 PM
S&C 30:00 [3]
slept:5.0
Fairly limited session so that not putting load onto bare unsupported ankle. Adding on a few mins from previous days too.
Sunday Jan 13, 2019 #
9 AM
Running long (Forest) 2:25:57 [3] 26.38 km (5:32 / km) +365m 5:10 / km
slept:5.0 shoes: Mizuno Wave Rider 22 Yellow
Long run in the Forest with Jools, Peggy and Rob (plus Mark for first half).
Foot feeling sore so taped it, and gave the ankle support a try, having never worn it in the 18 months I've had it. Finding it hard going, and once up the first hill support was rubbing my leg too much so took it off and carried for the last 12 miles.
Running was ok, fairly easy pace so not taxing. Only really in the last 2k that I started feeling the distance - so dropped the pace a lot.
Everyone disappeared pretty quickly so good that Cory appeared out of nowhere to give some conversation whilst stretching.
https://www.strava.com/activities/2075623843
This watch appears to have coped fine with the various bits of cycle path that the other one couldn't handle (Bike Centre to White Gates and Lightmoor to Spruce Ride)
Foot feeling sore so taped it, and gave the ankle support a try, having never worn it in the 18 months I've had it. Finding it hard going, and once up the first hill support was rubbing my leg too much so took it off and carried for the last 12 miles.
Running was ok, fairly easy pace so not taxing. Only really in the last 2k that I started feeling the distance - so dropped the pace a lot.
Everyone disappeared pretty quickly so good that Cory appeared out of nowhere to give some conversation whilst stretching.
https://www.strava.com/activities/2075623843
This watch appears to have coped fine with the various bits of cycle path that the other one couldn't handle (Bike Centre to White Gates and Lightmoor to Spruce Ride)
Saturday Jan 12, 2019 #
8 AM
Running 12:45 [3] 2.31 km (5:31 / km) +20m 5:17 / km
shoes: inov8 Mudclaw300 Blk/Gn2
Parked car at the Lockkeeper as it's 60p/hr cheaper than at the venue. Seems the sports grounds are all well fenced off as only way I could find from car-park to fields was through the leisure centre.
https://www.strava.com/activities/2072561079
https://www.strava.com/activities/2072561079
9 AM
Running - off road race (Keynsham Parkrun) 20:23 [5] 5.12 km (3:59 / km)
slept:6.0 (injured) shoes: inov8 Mudclaw300 Blk/Gn2
Sticking to the plan and doing Keynsham Parkrun today despite not really wanting to go over the bridge.
Tough course - even in today's good conditions. Mud very sticky so carrying lots of extra weight under each shoe very quickly. Sharp turns and slippery, very little running in a straight line so no rhythm. And it's very exposed to SW winds.
Started well - once cleared lots of people who wanted to start at the very front, sprint 10m and then slow down a lot. Settled into 2nd place - which was good as I would have lost time looking for the route (I think many of the tapes are permanent for the cyclocross - saw lots going up and down the bank which looked fun, but we didn't go up there). Started struggling once in the wind and dizzy in the spiral as going faster than I wanted as getting caught. The middle is so sharp that I couldn't run.
Lost 4 places fairly close together at the end of the lap and just tried to keep going at reasonable pace as struggling more. Sadly ankle found a hole at about 4k in and about 20s later started hurting so know it's gone again - but that far in had to keep going to the end. Gained a place (to the person who led first lap) in the last 100m. Very hard run - and watch says it's quite long.
Ankle going scuppered my plans for the rest of the day - as was going to head into the Mendips for a second run, but need to keep weight off it now. It'll be fine for road running tomorrow, without pain or swelling - based on previous times, but don't think I should be off-roading for a while until it's strengthened - which takes away the two fell races, and the only night orienteering I was going to be doing this season...
https://www.strava.com/activities/2072562342
Tough course - even in today's good conditions. Mud very sticky so carrying lots of extra weight under each shoe very quickly. Sharp turns and slippery, very little running in a straight line so no rhythm. And it's very exposed to SW winds.
Started well - once cleared lots of people who wanted to start at the very front, sprint 10m and then slow down a lot. Settled into 2nd place - which was good as I would have lost time looking for the route (I think many of the tapes are permanent for the cyclocross - saw lots going up and down the bank which looked fun, but we didn't go up there). Started struggling once in the wind and dizzy in the spiral as going faster than I wanted as getting caught. The middle is so sharp that I couldn't run.
Lost 4 places fairly close together at the end of the lap and just tried to keep going at reasonable pace as struggling more. Sadly ankle found a hole at about 4k in and about 20s later started hurting so know it's gone again - but that far in had to keep going to the end. Gained a place (to the person who led first lap) in the last 100m. Very hard run - and watch says it's quite long.
Ankle going scuppered my plans for the rest of the day - as was going to head into the Mendips for a second run, but need to keep weight off it now. It'll be fine for road running tomorrow, without pain or swelling - based on previous times, but don't think I should be off-roading for a while until it's strengthened - which takes away the two fell races, and the only night orienteering I was going to be doing this season...
https://www.strava.com/activities/2072562342
Friday Jan 11, 2019 #
Note
Train home yesterday (Thursday) was brand new - on it’s very first day in service. Had no trouble getting me home but see it’s return to London was marginally less successful with it blocking the Severn Tunnel for well over an hour due to failure... Only the second Italian assembled one I’ve been on (versus UK/Japan as per the ludicrously expensive government procured trains) - but interesting to note that all the major failures (London, Tiverton, numerous others I can’t remember...) have been the Italian ones! (And often within a week of entering service). Maybe should be glad I normally get the “old” trains with the rock hard and stained seats(!)
Thursday Jan 10, 2019 #
5 PM
Running warm up/down 8:49 [3] 1.65 km (5:21 / km) +35m 4:50 / km
shoes: inov8 Mudclaw300 Blk/Gn2
Warm up with Cory - tracking just behind Owain but went a bit further up the road to get to a mile.
https://www.strava.com/activities/2069636075
Have logged this already - but doesn't seem to be in the log any more :-/
https://www.strava.com/activities/2069636075
Have logged this already - but doesn't seem to be in the log any more :-/
6 PM
Running warm up/down 5:00 [3] 0.75 km (6:40 / km) +40m 5:16 / km
shoes: inov8 Mudclaw300 Blk/Gn2
Further warm up - jog to start (not GPSed). Lots of trying to avoid and get around people that clearly have zero awareness of their surroundings. Ankle survived a lot of falling off the path.
7 PM
Running - off road race (Beechenhurst Night Race) 36:48 [5] 7.98 km (4:37 / km) +140m 4:14 / km
slept:4.5 shoes: inov8 Mudclaw300 Blk/Gn2
Got a good start but started losing places - at the concrete jump, and anything rough as ankle really not feeling up to it. Still, position was reasonable after the dip.
Then some absolute prick caught up and through the first chunk of rough kept overtaking, cutting in right in front of me (less than one step ahead) and then slowing down almost immediately. This really pissed me off - not just because it kept breaking my flow, but also blocked my visibility of ankle hazards. Kept taking wider and wider lines further away from the race route - but he kept on moving right in front of me every time. After the 12th (or so it felt) time, I resolved to punch him next time he did it - unfortunately the opportunity didn't arise.
Most of the way through the twisty section, a bit group in front managed to go the wrong way and I went with them. Only took about 10 steps before I was wondering where the reflectors were (to be fair, there had been several sections just before where the markers weren't very visible) - so had a lot less to double back from the others, who realised at about the same time. Still lost 3 places, with Helen being the last. On the plus side - meant I didn't see the prick again.
Took the three places back reasonably quickly and Cory got back in front as we started going down. Managed to find some mud here - enough to completely cover legs, so ironically much more than any previous year.
From half way point really wasn't feeling like it was going well, and struggling to maintain pace. Lost 3 places along the long flat, and had someone else chasing hard to catch me on the descent off ridge and after the tree section - let him past on the steep down.
Knew that nobody else was close enough to catch in last k but did aim to close the gap on people in front - and was doing so steadily. Just with the new finish there isn't any decent hill at the end for overtaking so didn't really stand a chance. Ended up 17th place - but would be pretty confident of 13th if it was the old route and finish.
Managed to get into the winning team - but shortened prize giving due to an assumed missing runner meant didn't get awarded prize this time.
https://www.strava.com/activities/2069637632
Then some absolute prick caught up and through the first chunk of rough kept overtaking, cutting in right in front of me (less than one step ahead) and then slowing down almost immediately. This really pissed me off - not just because it kept breaking my flow, but also blocked my visibility of ankle hazards. Kept taking wider and wider lines further away from the race route - but he kept on moving right in front of me every time. After the 12th (or so it felt) time, I resolved to punch him next time he did it - unfortunately the opportunity didn't arise.
Most of the way through the twisty section, a bit group in front managed to go the wrong way and I went with them. Only took about 10 steps before I was wondering where the reflectors were (to be fair, there had been several sections just before where the markers weren't very visible) - so had a lot less to double back from the others, who realised at about the same time. Still lost 3 places, with Helen being the last. On the plus side - meant I didn't see the prick again.
Took the three places back reasonably quickly and Cory got back in front as we started going down. Managed to find some mud here - enough to completely cover legs, so ironically much more than any previous year.
From half way point really wasn't feeling like it was going well, and struggling to maintain pace. Lost 3 places along the long flat, and had someone else chasing hard to catch me on the descent off ridge and after the tree section - let him past on the steep down.
Knew that nobody else was close enough to catch in last k but did aim to close the gap on people in front - and was doing so steadily. Just with the new finish there isn't any decent hill at the end for overtaking so didn't really stand a chance. Ended up 17th place - but would be pretty confident of 13th if it was the old route and finish.
Managed to get into the winning team - but shortened prize giving due to an assumed missing runner meant didn't get awarded prize this time.
https://www.strava.com/activities/2069637632
Wednesday Jan 9, 2019 #
Note
(rest day)
Near enough complete rest day. Feels odd on a Wednesday. This year's about quality not quantity so rest days are probably a good thing.
Tuesday Jan 8, 2019 #
6 PM
Running intervals (FoDAC) 1:22:50 [5] 11.13 km (7:27 / km) +5m 7:26 / km
slept:5.0 shoes: Mizuno Wave Rider 22 Yellow
8 min, 6, 4, 2 - with 4 min rest between. Pretty cold tonight (breezy too) and legs not too good. Was a set of distances for each effort based on 5k time - and seems everyone was well short. Pretty consistent at 3:30/k on all the efforts but think the expectation was to go faster as time came down.
Managed to sort my car insurance renewal today. Cancelling the policy on the phone and then starting a new one knocked £121 off the premium despite enhanced coverage... And that treatment is *with* the preferential treatment for being staff!
Talking about heights tonight, measured myself and found I am indeed 5 cm taller than I had been led to believe - surprisingly the same height I thought I was when I stopped growing, until I was measured in sixth form at school. I might not have mentioned before but I really don't rate my (private) secondary education... At least this answers why everybody claimed to be roughly 2 inches taller relative to me than I would have expected.
https://www.strava.com/activities/2064948836
Managed to sort my car insurance renewal today. Cancelling the policy on the phone and then starting a new one knocked £121 off the premium despite enhanced coverage... And that treatment is *with* the preferential treatment for being staff!
Talking about heights tonight, measured myself and found I am indeed 5 cm taller than I had been led to believe - surprisingly the same height I thought I was when I stopped growing, until I was measured in sixth form at school. I might not have mentioned before but I really don't rate my (private) secondary education... At least this answers why everybody claimed to be roughly 2 inches taller relative to me than I would have expected.
https://www.strava.com/activities/2064948836
Monday Jan 7, 2019 #
5 PM
S&C 45:00 [3]
6 PM
Running 24:49 [3] 5.47 km (4:32 / km) +80m 4:14 / km
slept:4.5 shoes: Mizuno Wave Rider 22 Yellow
Short one to work the legs a bit and play with new watch. It's definitely doing *better* than the other one - at least staying on the tarmac for all but about 300m. A little disappointed that the last 2k seemed to be offset by 5m or so. But if I don't get on with it, at least this one would be a lot easier to sell on for a reasonable price.
https://www.strava.com/activities/2062606930
https://www.strava.com/activities/2062606930
Sunday Jan 6, 2019 #
11 AM
Running 1:44:23 [4] 22.86 km (4:34 / km) +160m 4:25 / km
slept:5.0 shoes: Mizuno Wave Rider 22 Yellow
Long road run from home - HM distance at reasonable pace, which felt quite easy to start with. 30s stop in Bassaleg waiting to cross the road and took a while to get into rhythm again after.
Got to 1/4M at 47:00 - which was 10s ahead of equivalent HM time - but then had a few stops at Tredegar House for uncontrolled dogs. Pace improved once back on tarmac. Through Maesglas and Pill was looking close to PB time - but had to increase the pace quite significantly at the end to beat it, according to watch just did.
But, on reviewing the GPS plot - it's shit, possibly the worst it's ever recorded. I don't understand how it keeps getting worse. It added small bits of distance around High Cross and Bassaleg, but cut a big chunk of corner in Duffryn, and more losses around Pill and the riverfront. I also don't understand how it can be so bad in open areas.
In summary, think I beat PB by a bigger margin than 2s. New (cheaper) watch was ordered last week, still not dispatched but they still seem to think it's being delivered tomorrow.
https://www.strava.com/activities/2059694099
Got to 1/4M at 47:00 - which was 10s ahead of equivalent HM time - but then had a few stops at Tredegar House for uncontrolled dogs. Pace improved once back on tarmac. Through Maesglas and Pill was looking close to PB time - but had to increase the pace quite significantly at the end to beat it, according to watch just did.
But, on reviewing the GPS plot - it's shit, possibly the worst it's ever recorded. I don't understand how it keeps getting worse. It added small bits of distance around High Cross and Bassaleg, but cut a big chunk of corner in Duffryn, and more losses around Pill and the riverfront. I also don't understand how it can be so bad in open areas.
In summary, think I beat PB by a bigger margin than 2s. New (cheaper) watch was ordered last week, still not dispatched but they still seem to think it's being delivered tomorrow.
https://www.strava.com/activities/2059694099
Saturday Jan 5, 2019 #
1 PM
Running warm up/down 17:00 [3] 2.91 km (5:51 / km) +70m 5:13 / km
shoes: inov8 Mudclaw300 Blk/Gn2
Warm up with Cory out along Hadnock Road - and distracted by the retaining wall holding up the road (I guess its the bit that's slipping down at the moment) - so nearly got run over by a car doing well under the speed limit. Watch was typically well off for the early part.
Then on up past the start just to see how hill climbing went (pretty badly actually) and to approach the start from above - and so be at the front.
https://www.strava.com/activities/2057349334
Then on up past the start just to see how hill climbing went (pretty badly actually) and to approach the start from above - and so be at the front.
https://www.strava.com/activities/2057349334
2 PM
Running - off road race (Kymin Winter Race) 35:18 [5] 6.64 km (5:19 / km) +370m 4:09 / km
slept:6.0 shoes: inov8 Mudclaw300 Blk/Gn2
I think it's the 6th time I've done this. By some way the best conditions underfoot (but didn't think last year was too bad, nor my first in 2013) - so a lot of pressure to get a PB. Wasn't sure how the hill climbing was going to go - the warm up implied not well at all. Achieved a PB by 2:20 and a clean sweep of 14 segment PBs from 14 segments...
Didn't think I started too fast and people were passing me from all sides. Many of these seemed to lose momentum up the road but I pushed and got clear space behind me by the gate. Did think that early part went well, but really didn't feel it! Pretty slow in the gully where deep leaf litter over rocks but gained a place, another in the pig field and further one on the last climb to the first summit.
Knew people were close behind me on that last bit before the turn and Matthew Lawson overtook shortly after, followed by the people I'd passed since the start. Pretty slow crossing stiles and getting momentum up again.
Second climb was nothing spectacular but steady and got back all places lost apart from Matthew. Lucky through the gates to be right behind the Swansea guy so didn't have the time losses fiddling around that he did. Tired by the top - and let Swansea get away.
Tried through the fields down but as there were people not far behind on the fields up expected to be passed by several, but wasn't. Looked behind and had a fair gap in top field. Surprisingly had closed on Swansea and Matthew by turn out of bottom field - and then saw the next person behind was Cory (not seen him since start), and only 10-15s behind.
Gave some more impetus for the last section, and held him for about 600m until Gill Stott corner - but he didn't really get away until right at the end. Closed right in on Matthew down the road and overtook with 200 yards to go, the finish section being dry enough and clean enough I could put feet down with confidence - and hold him!
Good race. 8th position. Not sure I'm ever going to beat that time. Cory just pipped Swansea on the line so FoDAC 6th and 8th - but still only third best team in the end.
https://www.strava.com/activities/2057351379
Didn't think I started too fast and people were passing me from all sides. Many of these seemed to lose momentum up the road but I pushed and got clear space behind me by the gate. Did think that early part went well, but really didn't feel it! Pretty slow in the gully where deep leaf litter over rocks but gained a place, another in the pig field and further one on the last climb to the first summit.
Knew people were close behind me on that last bit before the turn and Matthew Lawson overtook shortly after, followed by the people I'd passed since the start. Pretty slow crossing stiles and getting momentum up again.
Second climb was nothing spectacular but steady and got back all places lost apart from Matthew. Lucky through the gates to be right behind the Swansea guy so didn't have the time losses fiddling around that he did. Tired by the top - and let Swansea get away.
Tried through the fields down but as there were people not far behind on the fields up expected to be passed by several, but wasn't. Looked behind and had a fair gap in top field. Surprisingly had closed on Swansea and Matthew by turn out of bottom field - and then saw the next person behind was Cory (not seen him since start), and only 10-15s behind.
Gave some more impetus for the last section, and held him for about 600m until Gill Stott corner - but he didn't really get away until right at the end. Closed right in on Matthew down the road and overtook with 200 yards to go, the finish section being dry enough and clean enough I could put feet down with confidence - and hold him!
Good race. 8th position. Not sure I'm ever going to beat that time. Cory just pipped Swansea on the line so FoDAC 6th and 8th - but still only third best team in the end.
https://www.strava.com/activities/2057351379
6 PM
S&C 10:00 [3]
Thursday Jan 3, 2019 #
6 PM
Running 43:43 [4] 9.4 km (4:39 / km) +200m 4:12 / km
slept:5.5 shoes: Mizuno Wave Rider 22 Yellow
Another run from home. Thought about driving somewhere but having just ordered watch, mudclaws and phone don't have much spare money for fuel (ok, latter coincides with a fantastic employee deal at work which means, in effect, I'm getting paid to take a new phone...)
Wanting to make runs at home more beneficial for training so trying to keep pace at/below 5 min/k more often rather than the standard 5:30-6. Did that tonight on a more undulating route so had some decent hill efforts. Giving the last one a lot but still short of the KOM - there's three there that are within reach if I plan it well.
Really don't want the 10k to be a disaster - but eye is on getting prepped for the HM now.
https://www.strava.com/activities/2053305049
Wanting to make runs at home more beneficial for training so trying to keep pace at/below 5 min/k more often rather than the standard 5:30-6. Did that tonight on a more undulating route so had some decent hill efforts. Giving the last one a lot but still short of the KOM - there's three there that are within reach if I plan it well.
Really don't want the 10k to be a disaster - but eye is on getting prepped for the HM now.
https://www.strava.com/activities/2053305049
Wednesday Jan 2, 2019 #
6 PM
Running 51:52 [3] 11.24 km (4:37 / km) +100m 4:25 / km
slept:4.0 shoes: Mizuno Wave Rider 22 Yellow
Bit of a leg stretcher after yesterday. Wanted somewhere fairly flat so that pace would be reasonable so did the Riverfront. Lots of pretty lamp-posts but all of them turned off so pretty dark - and a couple of the roads near the top I don't normally run down were dark on the pavements (flagstones too...) as well - tried to run in the road where smoother and better lit if I could.
Have to say the watch GPS has been consistently shit. The 235 seems to do much better.
https://www.strava.com/activities/2051054383/overv...
Have to say the watch GPS has been consistently shit. The 235 seems to do much better.
https://www.strava.com/activities/2051054383/overv...
Tuesday Jan 1, 2019 #
Event: New Year's Day Score
7 AM
Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
slept:4.0 shoes: inov8 Mudclaw300 Blk/Gn2
Various little jogs - not recorded.
8 AM
Running race (Lydney Parkrun) 19:49 [5] 5.0 km (3:58 / km) +25m 3:52 / km
shoes: inov8 Mudclaw300 Blk/Gn2
First Parkrun of the morning. Aim was to hold on to Chloe - but she, Lee and Cory were steadily pulling away and I was feeling tired.
Big hold up along canal on 2nd lap as caught people to lap on the single file bridge. Third lap was worse with difficult overtakes on the stony path, canal, and mud section - and people were not being courteous (and some were downright rude).
Going hard the whole way - so pleased to be sub 20 despite the hold ups. In hindsight should have worn trainers - would have been much quicker on the hard surfaces and the mud wasn't bad. Jumped the tree on all 3 laps, having always broken step previously. Ankle seemed ok.
https://www.strava.com/activities/2047795853
Big hold up along canal on 2nd lap as caught people to lap on the single file bridge. Third lap was worse with difficult overtakes on the stony path, canal, and mud section - and people were not being courteous (and some were downright rude).
Going hard the whole way - so pleased to be sub 20 despite the hold ups. In hindsight should have worn trainers - would have been much quicker on the hard surfaces and the mud wasn't bad. Jumped the tree on all 3 laps, having always broken step previously. Ankle seemed ok.
https://www.strava.com/activities/2047795853
9 AM
Running 5:28 [3] 1.0 km (5:28 / km)
shoes: inov8 Mudclaw300 Blk/Gn2
Warm down lap with Cory. Trying to persuade him to do the Hay-Kington race in June. Aware that I needed to get moving to park at Five Acres so went on straight back to the car.
https://www.strava.com/activities/2047795975
https://www.strava.com/activities/2047795975
Running - off road 8:12 [3] 1.4 km (5:51 / km) +5m 5:45 / km
shoes: inov8 Mudclaw300 Blk/Gn2
Warm up and stretching at Five Acres. Watch off to start with as gave it no time to locate - was aware distance was well off within a minute.
https://www.strava.com/activities/2047939060
https://www.strava.com/activities/2047939060
10 AM
Running - off road race (FoD Parkrun) 19:26 [5] 5.0 km (3:53 / km) +30m 3:46 / km
shoes: inov8 Mudclaw300 Blk/Gn2
Second Parkrun of the day. Start was affected by a completely out of control dog cutting everyone up. It's owner didn't seem to care. Starting to think canicross should be outright banned here.
Apart from this started well, again trying to hold on to Cory/Lee/Chloe - and also found Gavin in front of me (and holding me up) passing Sam (PBB + buggy, said buggy beat me at Lydney and on the Bridge last weekend). Several people seemed to be burning out so lots of overtakes in the muddy section, and then the difficult one of the dog and it's uncontrolled owner just after the k - not easy at all and both me and Chloe got forced off the path. (Note - whoever it was took at least 2 mins more than me, so no excuse to be an arsehole to all the faster runners).
Overtook Lee and Chloe in one move on the main straight half way round and it stuck. Managed another couple of overtakes before the end, keeping pushing hard as knew at half way was on course for 19:30 - which would be my best winter time by a huge margin. Lapped a few just before the end but was no trouble.
https://www.strava.com/activities/2047939619
Was surprised at the first sub-20, so quite amazed to be faster still on the Forest course. Only had 9 sub-20 Parkruns in total last year, so three in four days isn't bad. Can't say I was best prepared given raced yesterday, and ran a lot in the last week whilst still not 100% recovered. Gives me more confidence for the road 10k in a few weeks.
Apart from this started well, again trying to hold on to Cory/Lee/Chloe - and also found Gavin in front of me (and holding me up) passing Sam (PBB + buggy, said buggy beat me at Lydney and on the Bridge last weekend). Several people seemed to be burning out so lots of overtakes in the muddy section, and then the difficult one of the dog and it's uncontrolled owner just after the k - not easy at all and both me and Chloe got forced off the path. (Note - whoever it was took at least 2 mins more than me, so no excuse to be an arsehole to all the faster runners).
Overtook Lee and Chloe in one move on the main straight half way round and it stuck. Managed another couple of overtakes before the end, keeping pushing hard as knew at half way was on course for 19:30 - which would be my best winter time by a huge margin. Lapped a few just before the end but was no trouble.
https://www.strava.com/activities/2047939619
Was surprised at the first sub-20, so quite amazed to be faster still on the Forest course. Only had 9 sub-20 Parkruns in total last year, so three in four days isn't bad. Can't say I was best prepared given raced yesterday, and ran a lot in the last week whilst still not 100% recovered. Gives me more confidence for the road 10k in a few weeks.
11 AM
Orienteering (Brierley) 41:36 [3] 5.92 km (7:02 / km) +145m 6:16 / km
shoes: inov8 Mudclaw300 Blk/Gn2
Wasn't intending to run again, but as they'd run out of maps I had to take someone down to a "moving control" (Sue) - who had a map they could take. Whilst down there went for a jog around, some in terrain, finding some controls but having mixed success with the other two moving controls. Judith saw me once, and I must have been close a few times based on others she saw - but I didn't find her. Had more success with Paul at the second attempt, which was good going as without a map I didn't actually know which block of wood he was in.
Pretty tired heading back up the hill. Has been quite a hard day.
https://www.strava.com/activities/2048267423
Pretty tired heading back up the hill. Has been quite a hard day.
https://www.strava.com/activities/2048267423