Training Log Archive: rcroIn the 7 days ending May 22, 2017:
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Sunday May 21, 2017 #
9 AM
Running warm up/down 8:20 [3] 1.1 km (7:35 / km)
shoes: Mizuno Wave Rider 19
Warm up on beach with Marcus.
10 AM
Orienteering - Urban race (Tenby Urban) 57:37 [3] 10.0 km (5:46 / km) +220m 5:11 / km
slept:2.0 weight:73.3kg shoes: Mizuno Wave Rider 19
Will start with some obvious criticisms.
1. My start was delayed by 13 mins - despite the original "announcement" that they were going to go to 1 min intervals to catch up the original 10 min delay. The 20 mins I spent at the start had me cooled down and knee seized up by time I actually started. The cause of the delay? EMIT's stand alone start clock kept resetting. Surely in 13 mins somebody could have improvised with, say, a watch and a voice rather than have everyone come up to the start, not know what time they were on, and verged on a free for all at times.
2. The course design, as 1 side of A4 with 39 controls, was a mess and incredibly hard to read and follow, and with kinks where not expected. No less than 28 breaks in overprint due to overlaps. Spent a lot of time trying to find the next control (e.g. 15-16), in the end found I was unsuccessful - missing 19 out as the line from 19-20 was broken because 18 was imbetween them and thought the 19 was attached to the 27 circle! There would have been much more clarity if double sided.
Other than this - was mostly good. Great place to run around, good map and sunny weather.
Knee was pretty bad from the start, but there were many sections when it was ok - just not on slopes or sand. As per yesterday, at times had to give more attention to looking after knee than navigating (the delay at start meant benefits of IBP had worn off fairly early on).
Some very good legs - mostly short, but some dull longer ones that appeared to be just for distance's sake rather than suit the "terrain". 22 would have been much improved if used the control at the top of the steps just SWW to give route choice. As with everyone else I was a bit sceptical that the steps after 22 were the ones I wanted...
All my misses came at the end down the beach - but nothing big.
https://www.strava.com/activities/998302142
No racing for a couple of weeks now.
1. My start was delayed by 13 mins - despite the original "announcement" that they were going to go to 1 min intervals to catch up the original 10 min delay. The 20 mins I spent at the start had me cooled down and knee seized up by time I actually started. The cause of the delay? EMIT's stand alone start clock kept resetting. Surely in 13 mins somebody could have improvised with, say, a watch and a voice rather than have everyone come up to the start, not know what time they were on, and verged on a free for all at times.
2. The course design, as 1 side of A4 with 39 controls, was a mess and incredibly hard to read and follow, and with kinks where not expected. No less than 28 breaks in overprint due to overlaps. Spent a lot of time trying to find the next control (e.g. 15-16), in the end found I was unsuccessful - missing 19 out as the line from 19-20 was broken because 18 was imbetween them and thought the 19 was attached to the 27 circle! There would have been much more clarity if double sided.
Other than this - was mostly good. Great place to run around, good map and sunny weather.
Knee was pretty bad from the start, but there were many sections when it was ok - just not on slopes or sand. As per yesterday, at times had to give more attention to looking after knee than navigating (the delay at start meant benefits of IBP had worn off fairly early on).
Some very good legs - mostly short, but some dull longer ones that appeared to be just for distance's sake rather than suit the "terrain". 22 would have been much improved if used the control at the top of the steps just SWW to give route choice. As with everyone else I was a bit sceptical that the steps after 22 were the ones I wanted...
All my misses came at the end down the beach - but nothing big.
https://www.strava.com/activities/998302142
No racing for a couple of weeks now.
Saturday May 20, 2017 #
2 PM
Orienteering race (Preseli) 1:12:01 [3] 9.11 km (7:54 / km) +345m 6:39 / km
slept:4.5 shoes: inov8 Mudclaw300 Blk/Gn1
7.8km Brown course on Preseli Mountain.
Careful into 1 as many people said they messed it up - fairly easy, but not *quite* where I thought it should be. Careful into 2 to preserve knee.
3 ok, but confused as to what the black on map actually related to on ground at 4, so did 3 sides of rectangle. Also confused on 5 as to where control should be - guessed roughly right, but didn't see it and it was further around than I thought.
Left 6 for 7 back past 5 which I think was good. Lost a bit of time on 8, and at 10 - going the further way around the black dots (hard to tell from map!). Lost a bit of time right on top of 9 not seeing it.
Over top of marsh to 12 was reasonable - but not much to help me find control at end. Nice unmapped path from 13 to almost 14 - but deep bog immediately around control!
2-3 mins lost at 15 - map didn't really help me - no idea what the linear marsh was. Eventually found it - ground was quite rough. Went around 16-17 which was rough to start with. 18-19 was hard work uphill against the wind - had to walk bits. Fan club was out cheering half way between.
Knee getting less and less happy after marsh before 12 and was a real struggle in area 14-17. Still - some improvement on Wednesday. Good weather and great views over to Cardigan Bay, need to come back here running again.
https://www.strava.com/activities/997053449
Careful into 1 as many people said they messed it up - fairly easy, but not *quite* where I thought it should be. Careful into 2 to preserve knee.
3 ok, but confused as to what the black on map actually related to on ground at 4, so did 3 sides of rectangle. Also confused on 5 as to where control should be - guessed roughly right, but didn't see it and it was further around than I thought.
Left 6 for 7 back past 5 which I think was good. Lost a bit of time on 8, and at 10 - going the further way around the black dots (hard to tell from map!). Lost a bit of time right on top of 9 not seeing it.
Over top of marsh to 12 was reasonable - but not much to help me find control at end. Nice unmapped path from 13 to almost 14 - but deep bog immediately around control!
2-3 mins lost at 15 - map didn't really help me - no idea what the linear marsh was. Eventually found it - ground was quite rough. Went around 16-17 which was rough to start with. 18-19 was hard work uphill against the wind - had to walk bits. Fan club was out cheering half way between.
Knee getting less and less happy after marsh before 12 and was a real struggle in area 14-17. Still - some improvement on Wednesday. Good weather and great views over to Cardigan Bay, need to come back here running again.
https://www.strava.com/activities/997053449
Wednesday May 17, 2017 #
Event: Summer Evening Event 1
6 PM
Orienteering (Sugar Loaf) 54:50 [3] 6.01 km (9:07 / km) +310m 7:15 / km
slept:4.5 shoes: inov8 Mudclaw300 Blk/Gn1
SWOC score on west side of Sugar Loaf map. Not really trying with the orienteering - so didn't start planning route until after I'd left start, otherwise would have gone direct to 8.
Route S-8-23-7-24-6-22-5-4-3-27-15-16-13-12-2-1-F. 160 points
Great time to run here as bracken down, and not raining. Knee getting steadily worse from 2 miles in onwards - very unhappy with dropping down into valley so really had to take it gently - and all cambers and downhill were quite unpleasant rest of the way. Because of slowing down got to 116 at 30 mins so turned around and went back by reasonably pessimistic route.
Seems that I did leave 12 west, and stayed west (as I thought) - compass kept telling me I was going south so kept correcting - then found control was where I wanted to go on intuition not compass.
https://www.strava.com/activities/992964857
Route S-8-23-7-24-6-22-5-4-3-27-15-16-13-12-2-1-F. 160 points
Great time to run here as bracken down, and not raining. Knee getting steadily worse from 2 miles in onwards - very unhappy with dropping down into valley so really had to take it gently - and all cambers and downhill were quite unpleasant rest of the way. Because of slowing down got to 116 at 30 mins so turned around and went back by reasonably pessimistic route.
Seems that I did leave 12 west, and stayed west (as I thought) - compass kept telling me I was going south so kept correcting - then found control was where I wanted to go on intuition not compass.
https://www.strava.com/activities/992964857
Tuesday May 16, 2017 #
6 PM
Running - off road (MDC Bedwellte) 1:13:12 [3] 9.11 km (8:02 / km) +310m 6:52 / km
slept:4.5 shoes: inov8 Mudclaw300 Dayglo/Blk
MDC humid foggy run from a weird pub in the middle of nowhere. A few new guys from Cardiff Uni out tonight - so quite a large group.
Struggling with the camber on slope to start with and then knee got unhappy after a few miles - haven't been able to stretch it out properly since weekend.
Marcus showed us why he's not going to WOC this year by fairly spectacularly missing the trig point (spot the hairpin) - Needs some lessons from Gary ;-)
https://www.strava.com/activities/990258631
Struggling with the camber on slope to start with and then knee got unhappy after a few miles - haven't been able to stretch it out properly since weekend.
Marcus showed us why he's not going to WOC this year by fairly spectacularly missing the trig point (spot the hairpin) - Needs some lessons from Gary ;-)
https://www.strava.com/activities/990258631