Training Log Archive: rcroIn the 7 days ending Jun 29, 2017:
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Thursday Jun 29, 2017 #
Event: Summer Evening Event 2
Event: Evening Urban Event
10 AM
Cycling 2:37:05 [3] 32.26 km (4:52 / km) +340m 4:38 / km
slept:6.0
With Clare from Radyr - getting used to being on a bike again and first time dealing with real traffic and gradients. Along Taff Trail to Pontypridd then back via Efail Isaf and Gwaelod
Going better on second half - definitely more controlled and the proportion of the time I changed gear in the right direction increased.
Descent was fairly scary - not sure that was my idea of fun, particularly with the huge potholes, loose grit and wet patches - but survived.
Need to do more and get more confident before I can justify buying an expensive bike. Hands/arms and bum hurt and head feels its had to do too much hard concentrating- suppose it all gets easier in time
Not last on any segment. Ahead of over 1000 on one in Nantgarw...
Going better on second half - definitely more controlled and the proportion of the time I changed gear in the right direction increased.
Descent was fairly scary - not sure that was my idea of fun, particularly with the huge potholes, loose grit and wet patches - but survived.
Need to do more and get more confident before I can justify buying an expensive bike. Hands/arms and bum hurt and head feels its had to do too much hard concentrating- suppose it all gets easier in time
Not last on any segment. Ahead of over 1000 on one in Nantgarw...
7 PM
Orienteering (Llangattock) 58:40 [3] 6.36 km (9:13 / km) +205m 7:57 / km
shoes: inov8 Mudclaw300 Dayglo/Blk
Again not in racing mode - weather closing in and mentally tired from morning. Didn't really put much effort into planning - and found legs didn't have much to give in the rough.
Lost time on the cliffs - very little to go with. Then pulled N with everyone else for the control after. Once I started doing my own thing was clear where we were so headed S and found it straight away. Didn't go to Chartists Cave as thought my legs would prefer something shorter and slower - in hindsight should have, and skipped the terrain to the south which was very slow.
One big mistake where reliant on compass. Thought I was following a bearing but ended up well off line - 30 degrees out? - so ended up about 500m from the control and had to abandon. No idea what happened but Andy Stott did the same thing independently and ended up in the same place at the other end. Terrain incredibly slow so distance judgement fell out and struggled to find anything to confirm where I was going. Must have ran right through the "marsh". Would have ran back around the paths but didn't notice it when crossing so assumed it wasn't there.
A few more time losses looking for "yellow" standard controls on "paths" but managed to get back in time.
Very disappointing run. Will need to start doing more training.
https://www.strava.com/activities/1060024877
Lost time on the cliffs - very little to go with. Then pulled N with everyone else for the control after. Once I started doing my own thing was clear where we were so headed S and found it straight away. Didn't go to Chartists Cave as thought my legs would prefer something shorter and slower - in hindsight should have, and skipped the terrain to the south which was very slow.
One big mistake where reliant on compass. Thought I was following a bearing but ended up well off line - 30 degrees out? - so ended up about 500m from the control and had to abandon. No idea what happened but Andy Stott did the same thing independently and ended up in the same place at the other end. Terrain incredibly slow so distance judgement fell out and struggled to find anything to confirm where I was going. Must have ran right through the "marsh". Would have ran back around the paths but didn't notice it when crossing so assumed it wasn't there.
A few more time losses looking for "yellow" standard controls on "paths" but managed to get back in time.
Very disappointing run. Will need to start doing more training.
https://www.strava.com/activities/1060024877
Wednesday Jun 28, 2017 #
6 PM
Orienteering race (Kenfig) 44:00 [3] 6.08 km (7:14 / km) +90m 6:44 / km
slept:6.0 shoes: Adidas Kanadia tr7
5km green course at Kenfig.
Not in racing mode early on - even walking for bits early on - and starting looking for 1 too early and lost 90s or so. Things got easier from there and main problems were locating the control in the circle. Bits of time lost on 7 and 8 interpreting the map but otherwise going pretty directly.
https://www.strava.com/activities/1058441947
Not in racing mode early on - even walking for bits early on - and starting looking for 1 too early and lost 90s or so. Things got easier from there and main problems were locating the control in the circle. Bits of time lost on 7 and 8 interpreting the map but otherwise going pretty directly.
https://www.strava.com/activities/1058441947
Tuesday Jun 27, 2017 #
12 PM
Note
Strava Flybys is a really good way to see who cheated at took shortcuts on Saturday... (and who got lost)
6 PM
Running - off road (MDC) 1:41:11 [3] 13.14 km (7:42 / km) +635m 6:12 / km
slept:6.0 shoes: inov8 Mudclaw300 Blk/Gn1
MDC run from Llanfrynach. Going reverse of Fan y Big route - which is steep down to finish, so prettt hard and slow to go up.
Most behind us stuck to the race route whereas we went up the extra hill - and ended up splitting from there - not a large group going up to the top.
Big new path put in from the corner across the bogs to the beehive/cairn which will make the Beacons race leas fun - but nothing done to make the rocky bit on the edge so that's still rough for me. Those rocks got the knee going and was feeling it for the whole descent- took the really steep very very slow and the rest of descent slow to give it a chance.
Great food from Katy and Steve, and probably the most pudding I've ever had in one go - cheesecakes, carrot cake, fruit...
Most behind us stuck to the race route whereas we went up the extra hill - and ended up splitting from there - not a large group going up to the top.
Big new path put in from the corner across the bogs to the beehive/cairn which will make the Beacons race leas fun - but nothing done to make the rocky bit on the edge so that's still rough for me. Those rocks got the knee going and was feeling it for the whole descent- took the really steep very very slow and the rest of descent slow to give it a chance.
Great food from Katy and Steve, and probably the most pudding I've ever had in one go - cheesecakes, carrot cake, fruit...
Sunday Jun 25, 2017 #
4 PM
Running 52:56 [3] 8.12 km (6:31 / km) +220m 5:44 / km
slept:7.0 shoes: Mizuno Wave Rider 19
Recovery jog. No plan of where to go so just saw where I ended up.
Went to a few new places and for another explore around Allt yr yn woods. (Still overgrown, steps still very steep to go down...). Quite a hard effort back up from canal - and had forgotten the gradient profile. Would have liked to have been closer than 27s behind Rhys.
Pretty tired - but at least it does look like I'm now back up to pre-Fellsman fitness again.
https://www.strava.com/activities/1053699820
Went to a few new places and for another explore around Allt yr yn woods. (Still overgrown, steps still very steep to go down...). Quite a hard effort back up from canal - and had forgotten the gradient profile. Would have liked to have been closer than 27s behind Rhys.
Pretty tired - but at least it does look like I'm now back up to pre-Fellsman fitness again.
https://www.strava.com/activities/1053699820
Saturday Jun 24, 2017 #
10 AM
Running - off road race (Cotswold Way Leg 4) 1:44:05 [5] 20.15 km (5:10 / km) +540m 4:33 / km
slept:0.0 weight:73.8kg shoes: Mizuno Wave Rider 19
Plan to get the harder legs done whilst I'm younger and fitter. Alas, not today.
After a longish period of relative stability, head was not in right place last night so could never get settled and switch off. Result was starting this leg - billed as being the hardest - on about 14 hours sleep this week. Legs very tight and finding Thursday's evening run a struggle - thought this would be a tough couple of hours. Had a full pack of shotbloks to give me some energy to work with.
Reasonable start and was relatively strong on the hills (but not as strong as I usually am) and was in roughly 30th place from Leckhampton Hill onwards.
Ambulance with sirens and flashing lights came up behind us on the narrow lane by Star College - *most* pulled into the side but a Chepstow guy wearing a cap refused - and held ambulance up for about 300m, with us behind all shouting at the driver to run him over.
Burned out on Crickley and started losing places from the hill fort, but got some back on climb by the Air Balloon (no wait to cross - but we appeared to have caused a massive tailback) before losing them again on the drop from car park at Birdlip.
After crossing the old main road was completely on my own with nobody in site until turning to go up Cooper's Hill to find 6 or so in front. Made no attempt to run this, or most of the hill behind it - as just trying to maintain pace to the bottom had taken everything. Did get 5 past 5 of the 6 people though, and passed at least one other who got lost somewhere after Cooper's Hill. Held it on until the end - but it wasn't fun.
Glad of wall to sit on, and water to drink, at the end. The worst I've felt after a race for some time (Fellsman excluded). Also didn't appreciate that the total climb here is about 150m more than stated (seems all strava-elevationed runs showing around 550m (and my watch's barometer got 540m) - so it's actually about same as leg 2 (itself overstated) for elevation but 1km longer. Happy that course is 300m shorter than it's supposed to be.
Will be my worst placing yet in any of the legs - and corresponds to how I felt - but the standard was very high. Guess the easier legs get the worse runners.
Reasonable team performance on the early legs - Tom 17th on 1, rickyp 4th on 2, both me (4) and Ben (5) around the high 20s/30 I think, then Matt top 10 (maybe?) on leg 6. Only an ad-hoc team but shouldn't be a bad result in the end.
https://www.strava.com/activities/1051535150
Overtook a Marcus on the drive up, and overtaken by a silver Mercedes registered P1XAR on way home.
After a longish period of relative stability, head was not in right place last night so could never get settled and switch off. Result was starting this leg - billed as being the hardest - on about 14 hours sleep this week. Legs very tight and finding Thursday's evening run a struggle - thought this would be a tough couple of hours. Had a full pack of shotbloks to give me some energy to work with.
Reasonable start and was relatively strong on the hills (but not as strong as I usually am) and was in roughly 30th place from Leckhampton Hill onwards.
Ambulance with sirens and flashing lights came up behind us on the narrow lane by Star College - *most* pulled into the side but a Chepstow guy wearing a cap refused - and held ambulance up for about 300m, with us behind all shouting at the driver to run him over.
Burned out on Crickley and started losing places from the hill fort, but got some back on climb by the Air Balloon (no wait to cross - but we appeared to have caused a massive tailback) before losing them again on the drop from car park at Birdlip.
After crossing the old main road was completely on my own with nobody in site until turning to go up Cooper's Hill to find 6 or so in front. Made no attempt to run this, or most of the hill behind it - as just trying to maintain pace to the bottom had taken everything. Did get 5 past 5 of the 6 people though, and passed at least one other who got lost somewhere after Cooper's Hill. Held it on until the end - but it wasn't fun.
Glad of wall to sit on, and water to drink, at the end. The worst I've felt after a race for some time (Fellsman excluded). Also didn't appreciate that the total climb here is about 150m more than stated (seems all strava-elevationed runs showing around 550m (and my watch's barometer got 540m) - so it's actually about same as leg 2 (itself overstated) for elevation but 1km longer. Happy that course is 300m shorter than it's supposed to be.
Will be my worst placing yet in any of the legs - and corresponds to how I felt - but the standard was very high. Guess the easier legs get the worse runners.
Reasonable team performance on the early legs - Tom 17th on 1, rickyp 4th on 2, both me (4) and Ben (5) around the high 20s/30 I think, then Matt top 10 (maybe?) on leg 6. Only an ad-hoc team but shouldn't be a bad result in the end.
https://www.strava.com/activities/1051535150
Overtook a Marcus on the drive up, and overtaken by a silver Mercedes registered P1XAR on way home.