Training Log Archive: rcro

Another run from home. Aiming for 10k and for it to be a bit easier - started out well but at the back of Tredegar Park was seeing 4:00/k pace and thinking it was 5:00/k pace so was a bit quick and decided to just keep it going after then.

Legs feeling pretty tired from yesterday - but now really will be taking it easy for a few days.

https://www.strava.com/activities/2230000048

Event: Street Event 6
 

SWOC street-o around Cardiff city centre, from Canton. Slightly different to usual with more points available (640), and then 50 point bonuses for each quadrant of the map completed. Was not particularly keen to start so, although had a plan from the start, just went out to enjoy it rather than take seriously.

S-30-40-20-31-42-15-14-34-52-24-35-25-43-37--27-53-36-26-16-22-50-10-F. Completed eastern two quadrants - so finished with the win and 200 points clear of 2nd.

The running side went quite well, but flow was poor - combination of difficult to read map, and a huge amount of traffic to deal with. Planned so that it was really hard to find a good route to get all the controls and a few obvious ones I should have got in a different order - 17 with 15 and 37 between 43 and 27 - these 2 were the hardest to fit in. Maybe also should have left 31 for the return.

Had aimed to complete 3 quadrants and not explore much of the awkward looking SW but only had 12 mins or so when crossing the Taff and thought it was a good 2-3k back to the finish so had to drop 21 and 11 from the NW quadrant. In hindsight, had time to get 11. If I did better route in the SE, put 31 on the way back, and didn't stop to go to the loo in the park then should have managed it.

Unfortunately pulled ankle a bit treading on the detached flat part of a traffic cone that had been put on the pavement by the coach stops - was looking at map at time thinking no hazards. It hurt for a few hundred yards then was fine, but now have shoes off it is a bit sore. Hopefully nothing serious and will be ok for Sunday.

https://www.strava.com/activities/2227867833

Planned to get the “later” train into work this morning to get a bit more rest. Unfortunately my normal train was the last to get through to Bristol before the entire Swansea-London route got shut down - so now I’m just an hour late, stressed and tired. Thanks for that.

Fairly easy one from home. Back felt normal this morning but another elongated journey home (this time sat in an "Intercity Express Train" seat - not quite as comfortable as a Virgin Voyager luggage rack...) meant it wasn't by the time home. Shins and calves also still not great but at least quads are fine now.

Went for fairly flat loop. Was originally going to go around Tredegar House but went for Bassaleg and a loop of Gary's motorway junction (with 3 stops for lights) instead. A lot of it was quite relaxed but at least *some* effort was being put in up the hill at the end.

Wouldn't have wanted anything harder today.

https://www.strava.com/activities/2225121296

Mostly stretching today. Will be an easy week whilst trying to get rid of niggles from last Tuesday. Probably do something easy from home tomorrow rather than track.

C • MDC? 3

Short jog to see if either legs or bowel were going to play ball today. Neither were.

https://www.strava.com/activities/2220256195

Back at Tor y Foel after a 2 year gap. Legs not been feeling right since Tuesday's session, as confirmed by the warm up, so abandoned any pretence at racing seriously and started mid-pack, building speed up gradually along the track.

Fortunately, the downhill start helped get me going so was gaining places to be about 10th by the slope up to the tramway and then held this right up to the top. Pace was steady along the tramway but it was pretty wet, rocky, and ankle has been struggling a bit again so didn't want to break it.

Since the "racing" was off, didn't attack the hills so found a steady pace through the fields, then a very steady pace up the road (into headwind), and then steady walk up to the top - expecting to be caught all the way. Tried bits of running but after the initial steep bit legs didn't have it, which is no surprise given my hills training this winter. Bit cold around the fields as it was hailing and then raining on most of the hill.

Pretty windy from the top but was able to pick the speed up quickly where it's been a struggle previously, and descended well for me down to the road. Took my usual line parallel to the path down to the gate and had Dan follow me - and let him through gate first. Tried to hold on back along the tramway but this was much more of a river - 3-4 inch deep water for most of the way so no chance of seeing what lied underneath and no way I could run that flat out. Had Helen overtake 2/3 along and then two more at the bottom of the steep field. With the bottom hairpin being ankle deep mud today left me with too much to do to catch before the finish - needed an extra 100m to get the 2 back, and maybe 150-200m more to be back at Dan.

Something like 38s off my PB from 2017 - when I'd done lots of hill training, conditions were pretty good and, after a bad warm up, had a pretty good run. Very pleased with the time for the wet conditions, slow ascent and having come into this with the expectation of being 1-2 min slower just from lack of hill and fell training.

https://www.strava.com/activities/2220258287

Yesterday's long run was coupled with not doing Parkrun today - so was out early and on stopwatch duty at the finish. You appreciate just how well sheltered the start/finish is by the time you've returned to the car park!

Had print out of the OS map and Open Orienteering Map of Berry Hill with the aim of checking out various bits that may need updating on the map. Second aim of the day was to start breaking in my new trail shoes and seeing if suitable for Llanbedr-Blaenavon (currently no if Blorenge will be wet).

Found a few good paths early on but they were very wet and made staying upright fairly difficult. Opted to return up through the woods instead. Confirmed the long path west from the Dog and Muffler does exist - was ankle deep mud on a slope so pretty tough work. Struggling to keep in contact with the maps here and deafening wind was doing its best to blow it away so quite a lot of stops. Didn't have the time or will to go too far into Reddings so will have to check that another day.

Saw 1 smallish boar, going at high speed with the wind, and a dog, behind it.

https://www.strava.com/activities/2216672077

Weather nowhere near as nice as forecast (absolutely pissed down coming into Hereford - but at least not so bad for the time running), and the Wye has been wandering - but stuck to plan as today is the last weekday this month that's suitable for a long run, with races and work getting in the way now.

The meadows behind the swimming pool were partially dry so had a bit of a slow start, then once out the other side just keeping to a steady unexciting pace that I felt comfortable with along the road. Quite a lot of sharp climbs on this route and wasn't going well - and these shoes are still not comfortable on climbing. At least I've got the lacing better for flat/down so much better than Wednesday - and as per Wednesday, I can't argue with the pace.

Once over Aconbury, things felt much better as it was a long downhill section - but then really found the climbs up from the river to Picts Cross tough. From there I was getting a bit bored of the road, and I've done this section before, so upped the pace to get back. Again, underestimated the climb at the end into Bridstow.

Have definitely had less productive days off. Look like legs are in good shape for next week - just need to take an easy few days and sort out stretching and break in shoes fully.

https://www.strava.com/activities/2214704137