Training Log Archive: rcroIn the 7 days ending Apr 1, 2018:
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Sunday Apr 1, 2018 #
11 AM
Running 40:15 [3] 6.88 km (5:51 / km) +105m 5:26 / km
slept:5.0 weight:75kg shoes: Mizuno Wave Rider 20
Recovery jog. Didn't have anywhere I wanted to go, but weather better than forecast so felt I had to do something.
https://www.strava.com/activities/1483457332
https://www.strava.com/activities/1483457332
Saturday Mar 31, 2018 #
12 PM
Running - off road race (Llanbedr-Blaenavon) 3:03:00 [3] 24.87 km (7:21 / km) +1420m 5:43 / km
slept:5.5 weight:75kg (sick) shoes: inov8 Mudclaw300 Blk/Gn1
Stuck to my plan of taking it easy today rather than racing. Conditions underfoot by some margin the worst I've seen it - deep mud, slippery rocks etc, tweaked ankle was really unhappy on anything rough, and easterly wind to fight against up the first two hills - so was never going to be a PB race.
Good job I wasn't "racing" as was waiting a lot of time to get through the 3 stiles at the start, then generally was losing places up Crug Mawr, and losing a lot more going down (it was rough and wet). Making excuses to stop or slow down a lot of the time - jacket off, stuff into/out of bum bag, shoe laces, toilet... so even for the effort I was actually putting in could have knocked a couple of minutes off - so really surprising to only be a personal worst by 4 minutes! (and I went the right way [longer] up Sugar Loaf this year too...)
Passed a lot up Sugar Loaf, and this felt much easier than previous two times. Probably because I wasn't trying very hard. Passed by a lot going down - even the lovely track was barely runnable - mud and rocks above ankle deep. Horse field at bottom even worse. Fairly gentle through Abergavenny and next group had caught up by Llanfoist. Then came the Blorenge and they all fell a long way back.
As expected, passed a LOT up here and was the fastest person on the hill at the time (note - 22nd fastest split time Llanfoist-Blorenge out of 116 survivors). Saw Ollie for first time as I crossed stile onto fell and overtook him just as it started steepening 2/3 up. The steep bit was probably the only point where I went outside of "comfortable" in terms of effort.
Got a stitch along the top so a sitting duck along the path down to Blaenavon - but only one passed me, and I regained the place (and another) in the town by knowing the best way into the finish. Finish took at least 10s to register.
End result 45th - which isn't bad for being some way from full effort. Shows I'm a must stronger endurance runner than I was 2 years ago. Of course, taking it mostly easy doesn't mean I'm not feeling it now - Blorenge is a killer!
https://www.strava.com/activities/1481759257
https://www.racetek-live.co.uk/website/public_resu...
Note - a few worries on way down from Sugar Loaf, and on the way up the Blorenge, where I was taking it so easy that my HR was dropping to 0. Did a lot of fiddles with it to try and get it to read properly, assuming an error but in total was clinically dead for about 8 minutes.
Good job I wasn't "racing" as was waiting a lot of time to get through the 3 stiles at the start, then generally was losing places up Crug Mawr, and losing a lot more going down (it was rough and wet). Making excuses to stop or slow down a lot of the time - jacket off, stuff into/out of bum bag, shoe laces, toilet... so even for the effort I was actually putting in could have knocked a couple of minutes off - so really surprising to only be a personal worst by 4 minutes! (and I went the right way [longer] up Sugar Loaf this year too...)
Passed a lot up Sugar Loaf, and this felt much easier than previous two times. Probably because I wasn't trying very hard. Passed by a lot going down - even the lovely track was barely runnable - mud and rocks above ankle deep. Horse field at bottom even worse. Fairly gentle through Abergavenny and next group had caught up by Llanfoist. Then came the Blorenge and they all fell a long way back.
As expected, passed a LOT up here and was the fastest person on the hill at the time (note - 22nd fastest split time Llanfoist-Blorenge out of 116 survivors). Saw Ollie for first time as I crossed stile onto fell and overtook him just as it started steepening 2/3 up. The steep bit was probably the only point where I went outside of "comfortable" in terms of effort.
Got a stitch along the top so a sitting duck along the path down to Blaenavon - but only one passed me, and I regained the place (and another) in the town by knowing the best way into the finish. Finish took at least 10s to register.
End result 45th - which isn't bad for being some way from full effort. Shows I'm a must stronger endurance runner than I was 2 years ago. Of course, taking it mostly easy doesn't mean I'm not feeling it now - Blorenge is a killer!
https://www.strava.com/activities/1481759257
https://www.racetek-live.co.uk/website/public_resu...
Note - a few worries on way down from Sugar Loaf, and on the way up the Blorenge, where I was taking it so easy that my HR was dropping to 0. Did a lot of fiddles with it to try and get it to read properly, assuming an error but in total was clinically dead for about 8 minutes.
Friday Mar 30, 2018 #
12 PM
Running 35:04 [3] 7.12 km (4:56 / km) +40m 4:47 / km
slept:5.5 shoes: Mizuno Wave Rider 20
Mark P wimped out of going outside to "work" instead - so went to Risca for a change of scenery and be convenient for going shopping after.
Risca was miserable so it wasn't a hugely long run. Pissing down all day and finished comprehensively wet - but dryer than yesterday. Again, pace quick for the effort put in - maybe Newport's just slow compared to everywhere else?
https://www.strava.com/activities/1479648259
Risca was miserable so it wasn't a hugely long run. Pissing down all day and finished comprehensively wet - but dryer than yesterday. Again, pace quick for the effort put in - maybe Newport's just slow compared to everywhere else?
https://www.strava.com/activities/1479648259
Thursday Mar 29, 2018 #
5 PM
Running 28:05 [3] 5.2 km (5:24 / km) +105m 4:54 / km
slept:4.5 shoes: Mizuno Wave Rider 20
Recovery on road. Cold but dry until got back to the Handpost then soaked to the bone in last 200m
Wednesday Mar 28, 2018 #
Event: After Dark 6
7 PM
Orienteering - Urban race (Llandaff Street O) 59:06 [3] 12.08 km (4:54 / km) +110m 4:41 / km
slept:4.5 (sick) shoes: Mizuno Wave Rider 20
SWOC street-o in Llandaff. As per usual not taking this hard so opted for a social run with Mark.
Route S-30-17-27-13-23-9-29-19-15-25-1-21-20-24-8-18-26-28-2-22-12-F. 480 points.
Complete opposite to last week as control flow was good and barely stopped at all. Generally discussing and working out the answers before we got there so just looking for the right number to come up - with the only surprises being 25 and 24. Routes planned ahead and dropping controls so that would finish in time and get all the high scores. Only real mistake was navigating to a contour near the end when I thought it was a path.
Route pretty good but with hindsight should have dropped 13 and got 14, 16 and probably more for the same speed/effort. Of course, should have been able to get 16 if just ran a bit harder for the bit we were with Gary :-)
Think it was a comfortable joint win, with Gary and Martyn on 430 - not sure where Mark S placed.
https://www.strava.com/activities/1476926983
Great hosting from Chris and Duncan with hot soup, drinks and cake after.
Route S-30-17-27-13-23-9-29-19-15-25-1-21-20-24-8-18-26-28-2-22-12-F. 480 points.
Complete opposite to last week as control flow was good and barely stopped at all. Generally discussing and working out the answers before we got there so just looking for the right number to come up - with the only surprises being 25 and 24. Routes planned ahead and dropping controls so that would finish in time and get all the high scores. Only real mistake was navigating to a contour near the end when I thought it was a path.
Route pretty good but with hindsight should have dropped 13 and got 14, 16 and probably more for the same speed/effort. Of course, should have been able to get 16 if just ran a bit harder for the bit we were with Gary :-)
Think it was a comfortable joint win, with Gary and Martyn on 430 - not sure where Mark S placed.
https://www.strava.com/activities/1476926983
Great hosting from Chris and Duncan with hot soup, drinks and cake after.
Tuesday Mar 27, 2018 #
6 PM
Running - off road (MDC Blaenavon) 1:18:28 [3] 11.87 km (6:37 / km) +295m 5:53 / km
slept:4.0 shoes: inov8 Mudclaw300 Blk/Gn1
MDC run from Blaenavon. Loop around the hill east of the town and up the really boggy and rough path to the masts, returning along L-B race route.
A couple of new people tonight so stuck towards the back of group to make sure not left behind. Similarly, long wait on edge of Blaenavon at end to make sure Gary came off the fell in one piece after taking a "short cut".
Should have skipped the pub as it was "disappointing". It's a little known fact that the well known phrase containing "piss up" and "brewery" was first coined in Abergavenny.
The new Morrisons is quite nice and well laid out with both the bakery and deli counter right at the entrance. Treated myself to a two-course meal for just £1.23 - and didn't have to wait at all! Cafe must surely be cheaper and faster than Waitrose (which was sold to them by, er, Morrisons...) so will have to come back in day time to try it.
https://www.strava.com/activities/1475203019
A couple of new people tonight so stuck towards the back of group to make sure not left behind. Similarly, long wait on edge of Blaenavon at end to make sure Gary came off the fell in one piece after taking a "short cut".
Should have skipped the pub as it was "disappointing". It's a little known fact that the well known phrase containing "piss up" and "brewery" was first coined in Abergavenny.
The new Morrisons is quite nice and well laid out with both the bakery and deli counter right at the entrance. Treated myself to a two-course meal for just £1.23 - and didn't have to wait at all! Cafe must surely be cheaper and faster than Waitrose (which was sold to them by, er, Morrisons...) so will have to come back in day time to try it.
https://www.strava.com/activities/1475203019