Training Log Archive: rcroIn the 7 days ending Jan 17, 2019:
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Thursday Jan 17, 2019 #
6 PM
Orienteering - Night (Hollybed Common) 1:03:53 [3] 10.08 km (6:20 / km) +185m 5:48 / km
slept:4.0 shoes: inov8 Mudclaw300 Blk/Gn2
Matt offered me a lift to the night-o having remembered me saying it was a good area - so did go in the end, for what is probably my only night-o of the season.
Going very carefully with ankle - rougher than I remembered (and colder). Navigation was going well early on, but legs weren't and didn't have much pace uphill.
Mild stomach cramps going to 11 and 12, but became bad enough that I had to keep stopping around 13 and on to 14. Stopped navigating after this and priority was on trying to feel ok, and as now in the out-of-date mapping vague area quickly fell off course. First control I found was 27 (of 27), so just punched it and went to finish - was never going to be a good result. Pretty much straight after began feeling more able to run so did loop 15-16/23-25 without punching. Vegetation completely wrong at 16/23 so lost a bit of time looking.
Glad of toilet at the pub. Food was very good too - probably more than I wanted.
Beat Greg, so not last. Area really needs a proper remap (last updated 2012). Far better than any of HOC's other maps for night orienteering.
https://www.strava.com/activities/2085630321
On way there a very large and triangular plane was flying quite slowly parallel to the motorway - and then turned NW back over Malverns. Did wonder if it was a spy plane but on balance probably just a transporter.
Going very carefully with ankle - rougher than I remembered (and colder). Navigation was going well early on, but legs weren't and didn't have much pace uphill.
Mild stomach cramps going to 11 and 12, but became bad enough that I had to keep stopping around 13 and on to 14. Stopped navigating after this and priority was on trying to feel ok, and as now in the out-of-date mapping vague area quickly fell off course. First control I found was 27 (of 27), so just punched it and went to finish - was never going to be a good result. Pretty much straight after began feeling more able to run so did loop 15-16/23-25 without punching. Vegetation completely wrong at 16/23 so lost a bit of time looking.
Glad of toilet at the pub. Food was very good too - probably more than I wanted.
Beat Greg, so not last. Area really needs a proper remap (last updated 2012). Far better than any of HOC's other maps for night orienteering.
https://www.strava.com/activities/2085630321
On way there a very large and triangular plane was flying quite slowly parallel to the motorway - and then turned NW back over Malverns. Did wonder if it was a spy plane but on balance probably just a transporter.
Wednesday Jan 16, 2019 #
Event: Street Event 4
7 PM
Orienteering - Urban (Rogerstone) 53:50 [3] 10.04 km (5:22 / km) +130m 5:02 / km
slept:5.0 shoes: Mizuno Wave Rider 22 Yellow
Rogerstone street-o. Mentioned in passing before the start that the Yr.no website had forecast rain between 7 and 8 but everyone said I was wrong. Got pretty wet and cold!
Due to cold, legs feeling very tight and not going well at all - and tightening up rather than loosening as I went round. Slowed the pace down, and didn't really affect score much as had spotted that crossing the railway to the north wasn't worthwhile for time.
S-3-12-25-20-22-16-8-28-15-18-1-4-10-27-9-5-2-F in 53:26 (extra added on to get to 10k)
Didn't spend long planning a route but decided 3 was a good start. Half way there saw where 26 and 6 were, and *might* have done things a bit different (2-26-21-7-12?). Stopped behind Rogerstone school to return an escaped football to the pitch - so got hands wet and cold picking that up. Went up 1 turn too early at 12 as there was an extra unmapped one (I've got the data to map this properly, and could be interesting...)
By 20, was obvious that course couldn't be cleared as so many points at the end of dead ends. Small detour off-map after this as the mapped road was gated off. 28 was where I started properly slowing down - and made the decision not to cross the railway or dual carriageway and knew had more than enough time to get back.
Cautious off-road 10-27, and down the track after, and on weird path to north of 2. Rain started getting progressively heavier from 9 onwards so think I was right to come back early.
Continues my 100% win rate in "orienteering" since mid November. Think all three have been >5 mins early finishing so could have done better still. Looking at today's map, be interesting to know distance for S-2-26-23-21-7-(12)-25-20-22-16-8-28-15-18-10-27-9-5-F, gives all 50pts, 1/2 of 40pts, 2/3 of 30pts
https://www.strava.com/activities/2083367322
Due to cold, legs feeling very tight and not going well at all - and tightening up rather than loosening as I went round. Slowed the pace down, and didn't really affect score much as had spotted that crossing the railway to the north wasn't worthwhile for time.
S-3-12-25-20-22-16-8-28-15-18-1-4-10-27-9-5-2-F in 53:26 (extra added on to get to 10k)
Didn't spend long planning a route but decided 3 was a good start. Half way there saw where 26 and 6 were, and *might* have done things a bit different (2-26-21-7-12?). Stopped behind Rogerstone school to return an escaped football to the pitch - so got hands wet and cold picking that up. Went up 1 turn too early at 12 as there was an extra unmapped one (I've got the data to map this properly, and could be interesting...)
By 20, was obvious that course couldn't be cleared as so many points at the end of dead ends. Small detour off-map after this as the mapped road was gated off. 28 was where I started properly slowing down - and made the decision not to cross the railway or dual carriageway and knew had more than enough time to get back.
Cautious off-road 10-27, and down the track after, and on weird path to north of 2. Rain started getting progressively heavier from 9 onwards so think I was right to come back early.
Continues my 100% win rate in "orienteering" since mid November. Think all three have been >5 mins early finishing so could have done better still. Looking at today's map, be interesting to know distance for S-2-26-23-21-7-(12)-25-20-22-16-8-28-15-18-10-27-9-5-F, gives all 50pts, 1/2 of 40pts, 2/3 of 30pts
https://www.strava.com/activities/2083367322
C • O 2
Tuesday Jan 15, 2019 #
6 PM
Running intervals (FoDAC) 1:17:44 [5] 10.29 km (7:33 / km)
slept:5.0 shoes: Mizuno Wave Rider 22 Yellow
Forest track session. Bit worried with how foot would do on rough grit so taped it - which didn't really help my performance.
"Steep" pyramid - 2 min/4 min/8 min/4 min/2 min, with 3 min rest between, and turning around half way through each effort. Never felt I was going well.
Managed to avoid the news by sorting out my vote for club member of the year (don't think I stand any chance of being voted for!), and look at the club champs races - my suggestion of Jack's Dash didn't make the cut, but fortunately to races I've already done have - just another 6 to go and will have a full set of scores.
https://www.strava.com/activities/2081040109
"Steep" pyramid - 2 min/4 min/8 min/4 min/2 min, with 3 min rest between, and turning around half way through each effort. Never felt I was going well.
Managed to avoid the news by sorting out my vote for club member of the year (don't think I stand any chance of being voted for!), and look at the club champs races - my suggestion of Jack's Dash didn't make the cut, but fortunately to races I've already done have - just another 6 to go and will have a full set of scores.
https://www.strava.com/activities/2081040109
Monday Jan 14, 2019 #
6 PM
S&C 30:00 [3]
slept:5.0
Fairly limited session so that not putting load onto bare unsupported ankle. Adding on a few mins from previous days too.
Sunday Jan 13, 2019 #
9 AM
Running long (Forest) 2:25:57 [3] 26.38 km (5:32 / km) +365m 5:10 / km
slept:5.0 shoes: Mizuno Wave Rider 22 Yellow
Long run in the Forest with Jools, Peggy and Rob (plus Mark for first half).
Foot feeling sore so taped it, and gave the ankle support a try, having never worn it in the 18 months I've had it. Finding it hard going, and once up the first hill support was rubbing my leg too much so took it off and carried for the last 12 miles.
Running was ok, fairly easy pace so not taxing. Only really in the last 2k that I started feeling the distance - so dropped the pace a lot.
Everyone disappeared pretty quickly so good that Cory appeared out of nowhere to give some conversation whilst stretching.
https://www.strava.com/activities/2075623843
This watch appears to have coped fine with the various bits of cycle path that the other one couldn't handle (Bike Centre to White Gates and Lightmoor to Spruce Ride)
Foot feeling sore so taped it, and gave the ankle support a try, having never worn it in the 18 months I've had it. Finding it hard going, and once up the first hill support was rubbing my leg too much so took it off and carried for the last 12 miles.
Running was ok, fairly easy pace so not taxing. Only really in the last 2k that I started feeling the distance - so dropped the pace a lot.
Everyone disappeared pretty quickly so good that Cory appeared out of nowhere to give some conversation whilst stretching.
https://www.strava.com/activities/2075623843
This watch appears to have coped fine with the various bits of cycle path that the other one couldn't handle (Bike Centre to White Gates and Lightmoor to Spruce Ride)
Saturday Jan 12, 2019 #
8 AM
Running 12:45 [3] 2.31 km (5:31 / km) +20m 5:17 / km
shoes: inov8 Mudclaw300 Blk/Gn2
Parked car at the Lockkeeper as it's 60p/hr cheaper than at the venue. Seems the sports grounds are all well fenced off as only way I could find from car-park to fields was through the leisure centre.
https://www.strava.com/activities/2072561079
https://www.strava.com/activities/2072561079
9 AM
Running - off road race (Keynsham Parkrun) 20:23 [5] 5.12 km (3:59 / km)
slept:6.0 (injured) shoes: inov8 Mudclaw300 Blk/Gn2
Sticking to the plan and doing Keynsham Parkrun today despite not really wanting to go over the bridge.
Tough course - even in today's good conditions. Mud very sticky so carrying lots of extra weight under each shoe very quickly. Sharp turns and slippery, very little running in a straight line so no rhythm. And it's very exposed to SW winds.
Started well - once cleared lots of people who wanted to start at the very front, sprint 10m and then slow down a lot. Settled into 2nd place - which was good as I would have lost time looking for the route (I think many of the tapes are permanent for the cyclocross - saw lots going up and down the bank which looked fun, but we didn't go up there). Started struggling once in the wind and dizzy in the spiral as going faster than I wanted as getting caught. The middle is so sharp that I couldn't run.
Lost 4 places fairly close together at the end of the lap and just tried to keep going at reasonable pace as struggling more. Sadly ankle found a hole at about 4k in and about 20s later started hurting so know it's gone again - but that far in had to keep going to the end. Gained a place (to the person who led first lap) in the last 100m. Very hard run - and watch says it's quite long.
Ankle going scuppered my plans for the rest of the day - as was going to head into the Mendips for a second run, but need to keep weight off it now. It'll be fine for road running tomorrow, without pain or swelling - based on previous times, but don't think I should be off-roading for a while until it's strengthened - which takes away the two fell races, and the only night orienteering I was going to be doing this season...
https://www.strava.com/activities/2072562342
Tough course - even in today's good conditions. Mud very sticky so carrying lots of extra weight under each shoe very quickly. Sharp turns and slippery, very little running in a straight line so no rhythm. And it's very exposed to SW winds.
Started well - once cleared lots of people who wanted to start at the very front, sprint 10m and then slow down a lot. Settled into 2nd place - which was good as I would have lost time looking for the route (I think many of the tapes are permanent for the cyclocross - saw lots going up and down the bank which looked fun, but we didn't go up there). Started struggling once in the wind and dizzy in the spiral as going faster than I wanted as getting caught. The middle is so sharp that I couldn't run.
Lost 4 places fairly close together at the end of the lap and just tried to keep going at reasonable pace as struggling more. Sadly ankle found a hole at about 4k in and about 20s later started hurting so know it's gone again - but that far in had to keep going to the end. Gained a place (to the person who led first lap) in the last 100m. Very hard run - and watch says it's quite long.
Ankle going scuppered my plans for the rest of the day - as was going to head into the Mendips for a second run, but need to keep weight off it now. It'll be fine for road running tomorrow, without pain or swelling - based on previous times, but don't think I should be off-roading for a while until it's strengthened - which takes away the two fell races, and the only night orienteering I was going to be doing this season...
https://www.strava.com/activities/2072562342
Friday Jan 11, 2019 #
Note
Train home yesterday (Thursday) was brand new - on it’s very first day in service. Had no trouble getting me home but see it’s return to London was marginally less successful with it blocking the Severn Tunnel for well over an hour due to failure... Only the second Italian assembled one I’ve been on (versus UK/Japan as per the ludicrously expensive government procured trains) - but interesting to note that all the major failures (London, Tiverton, numerous others I can’t remember...) have been the Italian ones! (And often within a week of entering service). Maybe should be glad I normally get the “old” trains with the rock hard and stained seats(!)