Training Log Archive: rcroIn the 7 days ending Sep 24, 2017:
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Sunday Sep 24, 2017 #
9 AM
Running warm up/down 10:40 [3] 1.6 km (6:40 / km) +20m 6:16 / km
shoes: Mizuno Wave Rider 20
Warm up loop taking in top part of Spruce Ride and around into arboretum with rickyp
10 AM
Running race (FoD Autumn Half) 1:41:39 [5] 21.1 km (4:49 / km) +290m 4:30 / km
slept:3.0 shoes: Mizuno Wave Rider 20
Road half having done no relevant training for well over a year. Knew it would be slow - 1:40ish but people were telling me that would still be pretty quick for the course.
Got onto the start line late as not enough toilets (9 available for men, 6 shared with women) but wasn't planning on taking this seriously - went into 1:45 pen and to be honest not that many in front. Still got stuck behind slower people for the first k and even still getting boxed in at times 4k in.
Pace was fairly comfortable to start - coasting downhill rather than pushing. Moment it started up again found it hard work, but did overtake a few.
Long drag from 5k waterstation was taken steadily - passed by one but doing wel against the rest alongside me. Big climb upto Staple Edge also steady - lack of fast running showing through here as burning out and losing places up. Surprisingly gaining places on the down, but again doing a lot of coasting and talking to people around me for distraction.
Knew Mallards Pike to the end was a slog and mental challenge. Slowed down a lot but mentally just about held it. Hoping the mile markers were right and watch wrong! No stops at any drinks stations gave me a bit of an advantage on the rest as leapfrogging before they would overtake later.
Real struggle for the last k and had picked up the pace as much as I could and fast-ish to the line. Nice of the race winner to stay around and cheer me in ;-)
Pretty wrecked from it, but good to try and do something fast for a change. Definitely working 100% on the latter parts (and on the climbs) - more tired from this than I was after Transfan, which highlights where training has been focussed this year.
107th out of 1000 entries. Based on race prep had been expecting around midtable
Got onto the start line late as not enough toilets (9 available for men, 6 shared with women) but wasn't planning on taking this seriously - went into 1:45 pen and to be honest not that many in front. Still got stuck behind slower people for the first k and even still getting boxed in at times 4k in.
Pace was fairly comfortable to start - coasting downhill rather than pushing. Moment it started up again found it hard work, but did overtake a few.
Long drag from 5k waterstation was taken steadily - passed by one but doing wel against the rest alongside me. Big climb upto Staple Edge also steady - lack of fast running showing through here as burning out and losing places up. Surprisingly gaining places on the down, but again doing a lot of coasting and talking to people around me for distraction.
Knew Mallards Pike to the end was a slog and mental challenge. Slowed down a lot but mentally just about held it. Hoping the mile markers were right and watch wrong! No stops at any drinks stations gave me a bit of an advantage on the rest as leapfrogging before they would overtake later.
Real struggle for the last k and had picked up the pace as much as I could and fast-ish to the line. Nice of the race winner to stay around and cheer me in ;-)
Pretty wrecked from it, but good to try and do something fast for a change. Definitely working 100% on the latter parts (and on the climbs) - more tired from this than I was after Transfan, which highlights where training has been focussed this year.
107th out of 1000 entries. Based on race prep had been expecting around midtable
1 PM
Walking 45:00 [3] 2.5 km (18:00 / km) +70m 15:47 / km
shoes: Mizuno Wave Rider 18
Worst traffic I've even seen in Lydney - guess due to them playing trains. 33 mins from Speech House to Lydney high street by which time it was clear we wouldn't get to station in time for me to buy tickets and cross the tracks before the barriers came down for the train :-(
Instead dropped at tesco to buy lunch - so walked *all* the way to the station, and back to home at the orher end - with two massive *extremely heavy* bags. Felt almost as hard as the run.
Instead dropped at tesco to buy lunch - so walked *all* the way to the station, and back to home at the orher end - with two massive *extremely heavy* bags. Felt almost as hard as the run.
Saturday Sep 23, 2017 #
Event: NGOC League 9
12 PM
Running - off road (NGOC Highmeadow) 47:21 [3] 5.66 km (8:22 / km) +275m 6:44 / km
slept:6.0 shoes: inov8 Mudclaw300 Blk/Gn2
NGOC league on the ridge of Highmeadow. Entered Blue but dropped down to Green as short of maps and wasn't really going to try.
A useful trip to check the validity of the new map - I now know to treat with scrpticism. Need to do full comparison with the old one but think it's the old map redrawn onto a lidar base so features in the right place at least but still the shortcomings of missing features and out of date veg.
Messed up 1 (lone 2m high boulder in a region of many unmapped 2m high boulders) and then 2 (large strip of clearing right by control so thought I was by mapped clearing and overshot) so stopped doing the course from there and went for an explore instead.
Picked up a few other needed updates - and had to bail out of one patch of white forest, but found some really nice crags at top of the map, with a little cave too. Rejoined the course for the end and had a bit more trouble with a crag as it seems to be a contour lower than I expected.
Nice day out and kept in one piece so should be able to get round tomorrow - well beaten by Mr Taking It Easy ;-)
EDIT: having now compared against the old map - this is MUCH improved (but could be better still!)
A useful trip to check the validity of the new map - I now know to treat with scrpticism. Need to do full comparison with the old one but think it's the old map redrawn onto a lidar base so features in the right place at least but still the shortcomings of missing features and out of date veg.
Messed up 1 (lone 2m high boulder in a region of many unmapped 2m high boulders) and then 2 (large strip of clearing right by control so thought I was by mapped clearing and overshot) so stopped doing the course from there and went for an explore instead.
Picked up a few other needed updates - and had to bail out of one patch of white forest, but found some really nice crags at top of the map, with a little cave too. Rejoined the course for the end and had a bit more trouble with a crag as it seems to be a contour lower than I expected.
Nice day out and kept in one piece so should be able to get round tomorrow - well beaten by Mr Taking It Easy ;-)
EDIT: having now compared against the old map - this is MUCH improved (but could be better still!)
Friday Sep 22, 2017 #
6 PM
Running 24:23 [3] 5.42 km (4:30 / km) +90m 4:09 / km
slept:5.0 shoes: Mizuno Wave Rider 20
Another run in the rain, usual loop. Bit breezy too.
Picked the pace up for today - and it felt like hard work. Sunday's HM will be slow. That said did equal my PB up Western Avenue and set a new one up Glasllwch Cres.
https://www.strava.com/activities/1196357577
Picked the pace up for today - and it felt like hard work. Sunday's HM will be slow. That said did equal my PB up Western Avenue and set a new one up Glasllwch Cres.
https://www.strava.com/activities/1196357577
Thursday Sep 21, 2017 #
Note
(rest day)
Wanted to do something easy, but with all the terrorists about limits options of where to go - easier to give legs a rest and maybe go tomorrow instead.
Wednesday Sep 20, 2017 #
6 PM
Running 1:00:03 [3] 10.96 km (5:29 / km) +130m 5:10 / km
slept:5.0 shoes: Mizuno Wave Rider 20
Easy run from home in the pouring rain. High Cross, Tredegar Park, Maesglas, Mon Bank.
News from the garage so far hasn't been great. May have to beg/borrow/steal, or find some other ingenuous solution to get out to the forest this week, and hope that the warranty paperwork gets sorted out so I don't have to pay for it all :-(
Not expecting to be quick on Sunday, but if I've paid £23 to enter I really don't want to not go!
https://www.strava.com/activities/1193451853
News from the garage so far hasn't been great. May have to beg/borrow/steal, or find some other ingenuous solution to get out to the forest this week, and hope that the warranty paperwork gets sorted out so I don't have to pay for it all :-(
Not expecting to be quick on Sunday, but if I've paid £23 to enter I really don't want to not go!
https://www.strava.com/activities/1193451853
Tuesday Sep 19, 2017 #
6 PM
Running - off road (MDC Hafodyrynys) 1:18:35 [3] 8.7 km (9:02 / km) +255m 7:53 / km
slept:5.0 shoes: inov8 Mudclaw300 Dayglo/Blk
Fortunately able to work at the Risca office this afternoon as car had to be dumped at garage to investigate and fix some damage from the Transfan :-(
Along part of the canyon after a bit of typical Marcus navigation. Fairly sharp initial climb but quite easy from there. Legs feeling the weekend quite a bit but keeping up at least. Woods before the canyon were nice but didn't appreciate the climbing up from the road.
Canyon was a bit different and nice to run along. Ended with a tough scramble through dense young trees and didn't really enjoy it - lucky there were good things to grab hold of most of the way up.
Ankle not taped, but still felt as though something was pinching a nerve during the latter part of the run.
https://www.strava.com/activities/1191917302
Along part of the canyon after a bit of typical Marcus navigation. Fairly sharp initial climb but quite easy from there. Legs feeling the weekend quite a bit but keeping up at least. Woods before the canyon were nice but didn't appreciate the climbing up from the road.
Canyon was a bit different and nice to run along. Ended with a tough scramble through dense young trees and didn't really enjoy it - lucky there were good things to grab hold of most of the way up.
Ankle not taped, but still felt as though something was pinching a nerve during the latter part of the run.
https://www.strava.com/activities/1191917302