Training Log Archive: rcroIn the 7 days ending Jul 13, 2017:
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Thursday Jul 13, 2017 #
7 PM
Running 1:29:50 [3] 13.41 km (6:42 / km) +305m 6:01 / km
slept:5.5 shoes: Mizuno Wave Rider 19
Both Will and I agreed to downgrade hills to a recovery run - from Mark's through the Wenallt, along to Travellers Rest and around Cefn-onn. Nice easy pace was what I needed tonight. Back just ahead of Mark coming from the cats' house
Wednesday Jul 12, 2017 #
6 PM
Orienteering race (Storey Arms) 57:22 [4] 7.31 km (7:51 / km) +300m 6:31 / km
slept:4.5 shoes: inov8 Mudclaw300 Dayglo/Blk
SWOC score on the side of Fan Fawr. Legs had nothing in them today so bailed out on going for the full set but would probably (just) have had time to clear. Lots of bonuses for collecting sets of things - missed 3 sets from those 2 controls - so points lost: 20 (control values), 10 (missing set 101-109), 40 (missing full set of re-entrants), 70 (missing full set of cliffs).
Route was fairly good
S-8-1-3-9-13-11-25-17-24-12-22-23-45-39-43-29-34-44-32-38-31-40-20-21-4-18-5-F.
Think optimum would have got 6 then 2 after 9, and 21 between 32 and 38.
Not much to give on climb 8-1-3 and so not paying much attention to where to go - slow. The path 9-13 was really slow (shoes giving no ankle support today) over the rocks so time loss from losing 30m height to get the extra 2 controls wouldn't have been too bad in hindsight. Again literally nothing climb up to 11.
Drifted a bit far S on 17 and went around hill - relocated from the pond (hard to miss when in the middle of it!). 24 OK as could see it, but a little offline on 12. Fine for next few - and Will had caught up, but distracted by him on 39 (he was going straight to 43) so started off in wrong direction and had to go back.
OK for the next few - and some nice features and running - until Will caught up again (after detour to get 39) - and talking to him rather than navigating meant lost contact with map and overshot - couple of mins lost. Annoying, as here was the decision for going around the south; with 20 mins to go decided there was too much risk of being late if went north first to get 21 - so left if for the return and give me the option to skip if further behind time (unfortunately adds 40m ascent). Heading for the south loop all controls went well - and generally moving better than at the start - so back with a couple of mins to spare.
Didn't notice much heat - but sodden by the end. May have been working harder in the second half to be sure of being in time. Enjoyed it today - just a very nice area to orienteer in.
https://www.strava.com/activities/1080310247
Route was fairly good
S-8-1-3-9-13-11-25-17-24-12-22-23-45-39-43-29-34-44-32-38-31-40-20-21-4-18-5-F.
Think optimum would have got 6 then 2 after 9, and 21 between 32 and 38.
Not much to give on climb 8-1-3 and so not paying much attention to where to go - slow. The path 9-13 was really slow (shoes giving no ankle support today) over the rocks so time loss from losing 30m height to get the extra 2 controls wouldn't have been too bad in hindsight. Again literally nothing climb up to 11.
Drifted a bit far S on 17 and went around hill - relocated from the pond (hard to miss when in the middle of it!). 24 OK as could see it, but a little offline on 12. Fine for next few - and Will had caught up, but distracted by him on 39 (he was going straight to 43) so started off in wrong direction and had to go back.
OK for the next few - and some nice features and running - until Will caught up again (after detour to get 39) - and talking to him rather than navigating meant lost contact with map and overshot - couple of mins lost. Annoying, as here was the decision for going around the south; with 20 mins to go decided there was too much risk of being late if went north first to get 21 - so left if for the return and give me the option to skip if further behind time (unfortunately adds 40m ascent). Heading for the south loop all controls went well - and generally moving better than at the start - so back with a couple of mins to spare.
Didn't notice much heat - but sodden by the end. May have been working harder in the second half to be sure of being in time. Enjoyed it today - just a very nice area to orienteer in.
https://www.strava.com/activities/1080310247
Tuesday Jul 11, 2017 #
6 PM
Running - off road (MDC) 1:00:31 [3] 8.21 km (7:22 / km) +255m 6:23 / km
slept:5.0 shoes: inov8 Mudclaw300 Dayglo/Blk
MDC run in the wet from Draethen. Not putting in any real effort as still a bit tired from the weekend.
https://www.strava.com/activities/1078735364
https://www.strava.com/activities/1078735364
Sunday Jul 9, 2017 #
4 PM
Running hills 42:40 [5] 8.07 km (5:17 / km) +120m 4:55 / km
slept:5.0 shoes: Mizuno Wave Rider 19
Incredibly boring at mum's and lacking inspiration or anyone to run with - so an attempt at improving segment placings in Whitbourne 4 years after the last time. Sadly the standard has got quite high so had been saving for when on top fitness - not today when so hot and wrecked from yesterday's race!
Hoping that the hills have got less steep with 2 years fell training. They haven't - but I have got faster.
Was going to start on the stocking and run right down to Wheatsheaf for warm up but on a whim went into the new housing estate - so right round the block to start on Boat Lane.
Quite a weird road - gradual uphill despite heading to the river. This was the only segment here I had KOM. Regained with a LOT of effort. Continued on to the Boat - now with planning permission for a house. Will be remote. Slow recovery back stopping off to check over Rose's grave in the churchyard.
Church Bank - 2 segments, my short one plus a long 900m - optimistic to go for both at the same time. So tough - barely moving for last 100 past the ex-shop. KOM by 40s for the long, 2nd by 4s on short.
Stocking - recovery was slow jog down and on to the Worcester Lodge and back up. Too tired for this but tried. Somehow another KOM - but effort I put in probably deserving!
Jog back to car past the old house, which looks a lot smarter than it ever did when we lived there.
Little bit of breaking into the school for cool down - to check out the contentious and otherwise neglected memorial garden (but, hey, if it's sticking two fingers up at the council for shutting it and blocking planning permission to knock down for housing, I'm all for it :-) )
Has all changed a lot.
1. Able to run around dressed as a welshman and everyone treats it as normal
2. I wasn't the only person running
The kids still can't talk properly though. Still - so long as my KOMs last won't have to come back for another. 4 years :-)
Hoping that the hills have got less steep with 2 years fell training. They haven't - but I have got faster.
Was going to start on the stocking and run right down to Wheatsheaf for warm up but on a whim went into the new housing estate - so right round the block to start on Boat Lane.
Quite a weird road - gradual uphill despite heading to the river. This was the only segment here I had KOM. Regained with a LOT of effort. Continued on to the Boat - now with planning permission for a house. Will be remote. Slow recovery back stopping off to check over Rose's grave in the churchyard.
Church Bank - 2 segments, my short one plus a long 900m - optimistic to go for both at the same time. So tough - barely moving for last 100 past the ex-shop. KOM by 40s for the long, 2nd by 4s on short.
Stocking - recovery was slow jog down and on to the Worcester Lodge and back up. Too tired for this but tried. Somehow another KOM - but effort I put in probably deserving!
Jog back to car past the old house, which looks a lot smarter than it ever did when we lived there.
Little bit of breaking into the school for cool down - to check out the contentious and otherwise neglected memorial garden (but, hey, if it's sticking two fingers up at the council for shutting it and blocking planning permission to knock down for housing, I'm all for it :-) )
Has all changed a lot.
1. Able to run around dressed as a welshman and everyone treats it as normal
2. I wasn't the only person running
The kids still can't talk properly though. Still - so long as my KOMs last won't have to come back for another. 4 years :-)
Saturday Jul 8, 2017 #
11 AM
Running - off road race (Fan y Big) 1:39:51 [5] 16.71 km (5:59 / km) +670m 4:59 / km
slept:4.0 shoes: inov8 Mudclaw300 Dayglo/Blk
Third go at Fan Y Big and first time from the new start with village first.
Extremely hot and a struggle - on top of very tired legs. Never going well and really baking on way up. Shame as conditions so dry could have been quick otherwise.
Gained a few places on the initial steep part of fell, and again at very top - and, believe it or not, one on the rocky bit - which was also very dry. Only lost one place in first 7 miles and then a further 2. Completely wrecked and nothing really to give on the gradual down.
Good on steep descent and flying ln the road to regain a place near the end. Still slower than my first time here, but much better than last year - have to accept it for what it is on such an unpleasant day.
Extremely hot and a struggle - on top of very tired legs. Never going well and really baking on way up. Shame as conditions so dry could have been quick otherwise.
Gained a few places on the initial steep part of fell, and again at very top - and, believe it or not, one on the rocky bit - which was also very dry. Only lost one place in first 7 miles and then a further 2. Completely wrecked and nothing really to give on the gradual down.
Good on steep descent and flying ln the road to regain a place near the end. Still slower than my first time here, but much better than last year - have to accept it for what it is on such an unpleasant day.