Training Log Archive: rcroIn the 7 days ending Dec 2, 2019:
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Monday Dec 2, 2019 #
6 PM
S&C 5:00 [3]
slept:5.0
Back not so great today.
Sunday Dec 1, 2019 #
10 AM
Running - off road (Forest) 2:07:01 [3] 22.5 km (5:39 / km) +440m 5:09 / km
slept:5.0 shoes: inov8 Roclite 290 Grey
Not doing southern champs but wanted a long run so got a lift with Marcus (thanks) and jogged from Speech House around the top and bottom parts of the orienteering map and seeing a lot of orienteers.
Down Spruce Ride to cycle track and turned off it by New Fancy to get to the blue start. Turns out that jogging this way is quite a bit quicker than waiting for/getting bus and jogging back up from the Rising Sun as was there 4 mins before Matt OK and he left the car a good 5 mins before I did.
Left him in the start pens and went cycle track for a bit and then zig-zagged along some decent tracks and followed Mark S for a bit too. A lot of the terrain looked quite clean. Back up to cycle track so I could cross over the river and take the trail into Nagshead. These woods looking good too, and did a few bits of loops on MTB tracks (so much for being a nature reserve...) before landing on a track I'd not discovered before, next to a lovely crag.
Bit more standard from here - Parkend church, loop of big track until at the top of hill, down muddy track and then followed the MTB track in the Fountain 5 race back up - which was hard work at times where steep. Found a control - only one of the day. Little bit of Danby then diagonal muddy path to Rising Sun passing a couple of motocross riders who were making a mess :-(
Matt W and Duncan at Blue start on way back then loop down and up in Cannop to be sure of making the distance long enough.
Left my buff in the car so had nothing to wipe off sweat. Cold day, mislaid a pair of gloves so had to go with mittens and hands didn't feel too hot until the end. Probably could have done with an extra warm top afterwards as ended up with a lot of time standing around not moving.
https://www.strava.com/activities/2904134734
Down Spruce Ride to cycle track and turned off it by New Fancy to get to the blue start. Turns out that jogging this way is quite a bit quicker than waiting for/getting bus and jogging back up from the Rising Sun as was there 4 mins before Matt OK and he left the car a good 5 mins before I did.
Left him in the start pens and went cycle track for a bit and then zig-zagged along some decent tracks and followed Mark S for a bit too. A lot of the terrain looked quite clean. Back up to cycle track so I could cross over the river and take the trail into Nagshead. These woods looking good too, and did a few bits of loops on MTB tracks (so much for being a nature reserve...) before landing on a track I'd not discovered before, next to a lovely crag.
Bit more standard from here - Parkend church, loop of big track until at the top of hill, down muddy track and then followed the MTB track in the Fountain 5 race back up - which was hard work at times where steep. Found a control - only one of the day. Little bit of Danby then diagonal muddy path to Rising Sun passing a couple of motocross riders who were making a mess :-(
Matt W and Duncan at Blue start on way back then loop down and up in Cannop to be sure of making the distance long enough.
Left my buff in the car so had nothing to wipe off sweat. Cold day, mislaid a pair of gloves so had to go with mittens and hands didn't feel too hot until the end. Probably could have done with an extra warm top afterwards as ended up with a lot of time standing around not moving.
https://www.strava.com/activities/2904134734
Saturday Nov 30, 2019 #
Event: Southern Night Championships
8 AM
Running warm up/down 7:20 [3] 1.44 km (5:06 / km) +15m 4:50 / km
shoes: Mizuno Wave Rider 22 White
Jog over from the bit of grass they haven't blocked off (yet) as not paying for the car park.
https://www.strava.com/activities/2901421611
https://www.strava.com/activities/2901421611
9 AM
Running race (Mallards Pike Parkrun) 19:47 [4] 5.0 km (3:57 / km) +75m 3:41 / km
slept:5.0 shoes: Mizuno Wave Rider 22 White
Second go at this and had a few decent runners here too with Pete and Cory and a few dogs.
Went a bit more steadily than last time but was still stuck behind people who started fast and burned out fast too. Gaining places as it started going uphill. Cory stopped getting further away and started looking back after a mile and I caught him quite quickly once started going down. Came back together for the last k.
Approx 35s slower than last time, but felt a lot easier. Last time definitely felt hard on the downhill but I was only 8s slower today. Apparently was doing 3:24/ks for the last 2k which isn't bad.
https://www.strava.com/activities/2901422432
A comfortable 40s ahead of Niki when not in her Vaporflys.
Went a bit more steadily than last time but was still stuck behind people who started fast and burned out fast too. Gaining places as it started going uphill. Cory stopped getting further away and started looking back after a mile and I caught him quite quickly once started going down. Came back together for the last k.
Approx 35s slower than last time, but felt a lot easier. Last time definitely felt hard on the downhill but I was only 8s slower today. Apparently was doing 3:24/ks for the last 2k which isn't bad.
https://www.strava.com/activities/2901422432
A comfortable 40s ahead of Niki when not in her Vaporflys.
10 AM
Running 6:12 [3] 1.13 km (5:29 / km) +5m 5:22 / km
shoes: Mizuno Wave Rider 22 White
Jog back with Cory before moving car into the arranged free parking.
https://www.strava.com/activities/2901422675
https://www.strava.com/activities/2901422675
11 AM
Note
90 mins on starts for the orienteering before a quick rush over to Abergavenny to support the fell race. A fairly busy day
6 PM
Orienteering - Night race (Southern Nights Caerwent) 1:14:51 [3] 11.34 km (6:36 / km) +120m 6:16 / km
shoes: inov8 Mudclaw300 Blk/Gn2
Last event of the day and knew it would be interesting. Having checked big torch was working at 5pm (to some surprise from me as thought a cable felt a bit dodgy) - then didn't work at all when I left for the start so had to go back and swap for Petzl. All ok but meant I was more tight on time as had left keeping warm jacket on as late as possible.
Hadn't noted the map scale until after I started but looked once the first junction appeared more quickly than expected. Still overshot 1 - everyone else was going further. Pretty cautious on 2 and 3 as wasn't quite convinced I was going the right way. Not enough visible reference points.
Went a little bit wrong on 6 as was west of a building that I planned to go east of. Realised quite quickly but then surprised by a wall going into the control. OK route to 7, knew I was left in the woods but had to go further left to find a passable gap in the "ruined" fence. Dan Weaver (2 mins) overtook me at 7 and I followed for a bit in the woods as he was heading to the perimeter track too. Didn't seem to find the track to 8 but found control ok.
Long leg to 9 went via 19 and seemed ok. 12-13 turned out well but had no clever plan - just cross 2 banks then turn up the first one without brambles. 14 probably not a good route - road and approach from south might have been better than going back past 9 and fighting brambles. Took a long time in the woods getting there. Followed this by F-ing up 15 properly. Didn't see the lovely road on the map that makes it a yellow leg and had real trouble trying to go straight line - stopping a bit too early as were a few other (little) contours features similar to mapped. Seems only 60-90s based on Dan's time.
Long leg to 16 did pretty much same as 10 but changing bearing half way. Missed 16 and overshot - carried on until I saw end of woods and doubled back. Somehow had caught Dan back on route choice and had a case of double vision as Peter Dobra also here and both wearing same clothes, same back pack, same facial hair etc. Think it was Dan's line I took out and had the legs to drop Peter.
Thrown offline on 19 - too far north and had a hunch that was the case as I didn't hit the junction I expected. Corrected and it worked out, helped I'd checked 19 earlier. No dramas at the end.
Overall, navigation was ok. Flow not brilliant as really wanted to keep contact with map. Execution was good most of time. Forest terrain pace was very slow - hence why I don't do much of it any more. Grass terrain also not as quick as it needed to be for a good time as was struggling in tussocks and went flying many times.
Enjoyable though. Glad we got to run here again.
https://www.strava.com/activities/2902446012
Hadn't noted the map scale until after I started but looked once the first junction appeared more quickly than expected. Still overshot 1 - everyone else was going further. Pretty cautious on 2 and 3 as wasn't quite convinced I was going the right way. Not enough visible reference points.
Went a little bit wrong on 6 as was west of a building that I planned to go east of. Realised quite quickly but then surprised by a wall going into the control. OK route to 7, knew I was left in the woods but had to go further left to find a passable gap in the "ruined" fence. Dan Weaver (2 mins) overtook me at 7 and I followed for a bit in the woods as he was heading to the perimeter track too. Didn't seem to find the track to 8 but found control ok.
Long leg to 9 went via 19 and seemed ok. 12-13 turned out well but had no clever plan - just cross 2 banks then turn up the first one without brambles. 14 probably not a good route - road and approach from south might have been better than going back past 9 and fighting brambles. Took a long time in the woods getting there. Followed this by F-ing up 15 properly. Didn't see the lovely road on the map that makes it a yellow leg and had real trouble trying to go straight line - stopping a bit too early as were a few other (little) contours features similar to mapped. Seems only 60-90s based on Dan's time.
Long leg to 16 did pretty much same as 10 but changing bearing half way. Missed 16 and overshot - carried on until I saw end of woods and doubled back. Somehow had caught Dan back on route choice and had a case of double vision as Peter Dobra also here and both wearing same clothes, same back pack, same facial hair etc. Think it was Dan's line I took out and had the legs to drop Peter.
Thrown offline on 19 - too far north and had a hunch that was the case as I didn't hit the junction I expected. Corrected and it worked out, helped I'd checked 19 earlier. No dramas at the end.
Overall, navigation was ok. Flow not brilliant as really wanted to keep contact with map. Execution was good most of time. Forest terrain pace was very slow - hence why I don't do much of it any more. Grass terrain also not as quick as it needed to be for a good time as was struggling in tussocks and went flying many times.
Enjoyable though. Glad we got to run here again.
https://www.strava.com/activities/2902446012
Thursday Nov 28, 2019 #
6 PM
Running (4 mile loop) 31:40 [3] 6.5 km (4:52 / km) +115m 4:29 / km
slept:5.0 shoes: Mizuno Wave Rider 22 White
Finally got an Thursday evening at home in the dry to sort out quite a lot of recycling. Didn't really have any motivation to run, but Thursday is run day so had to go out.
New variation of the 3.5 mile loop taking in the new road to make 4 miles. Might yet become a new standard winter loop to go with the 4.5 mile hilly one.
https://www.strava.com/activities/2897931750
New variation of the 3.5 mile loop taking in the new road to make 4 miles. Might yet become a new standard winter loop to go with the 4.5 mile hilly one.
https://www.strava.com/activities/2897931750
Wednesday Nov 27, 2019 #
6 PM
Running (Duffryn) 1:01:45 [3] 11.67 km (5:17 / km) +25m 5:14 / km
slept:5.0 shoes: Mizuno Wave Rider 22 White
Recovery run from Asda so that I can get all the streets in the outlying estates without 8k of dead running just to get there and back. Had torch and printed map to help.
Interesting to see what the estate looks like - quite a lot of big buildings and gated roads - but won't be rushing back here. All fairly flat. Did bits of grass but so wet that I regretted it.
https://www.strava.com/activities/2895782733
Interesting to see what the estate looks like - quite a lot of big buildings and gated roads - but won't be rushing back here. All fairly flat. Did bits of grass but so wet that I regretted it.
https://www.strava.com/activities/2895782733
Tuesday Nov 26, 2019 #
6 PM
Running warm up/down 9:21 [3] 2.04 km (4:35 / km) +15m 4:25 / km
shoes: Mizuno Wave Rider 22 White
Warm up, some with Marcus, most on my own. Also jogged to start but didn't GPS it as quite a bit later.
https://www.strava.com/activities/2893555951
https://www.strava.com/activities/2893555951
7 PM
Running race (Pomphrey 5k) 19:03 [5] 5.0 km (3:49 / km) +25m 3:43 / km
slept:4.0 shoes: Mizuno Wave Rider 22 White
A few of us Foresters out for this tonight as in need of an actual 5k PB this year rather than a Parkrun PB (which doesn't count for club championship). As my 17:52 from April isn't recognised only had 20:27 to beat - which didn't sound too difficult.
Course is a bit more undulating than I expected. Caught in a lot of traffic for the first half - so didn't start out as fast as I'd have liked but meant I had quite a bit in my legs later. Were some bits where I could definitely have gone faster but aware well ahead of time so didn't need to risk anything.
With 2k to go was aware of the ginger B&W guy who I beat through most of last season's Gwents but been behind at both this season - caught, past and 14s ahead by the end. Generally had a good finish and got an overtake on 200m sprint finish. Unfortunately lost a place to someone sprinting even faster - and he was a long way behind with 1k to go.
Pretty wrecked by the end. Was a tough course with bumps, hairpins and wind. Had a headtorch on the whole way - which was good but probably overkill 99% of the time.
https://www.strava.com/activities/2893556894
Course is a bit more undulating than I expected. Caught in a lot of traffic for the first half - so didn't start out as fast as I'd have liked but meant I had quite a bit in my legs later. Were some bits where I could definitely have gone faster but aware well ahead of time so didn't need to risk anything.
With 2k to go was aware of the ginger B&W guy who I beat through most of last season's Gwents but been behind at both this season - caught, past and 14s ahead by the end. Generally had a good finish and got an overtake on 200m sprint finish. Unfortunately lost a place to someone sprinting even faster - and he was a long way behind with 1k to go.
Pretty wrecked by the end. Was a tough course with bumps, hairpins and wind. Had a headtorch on the whole way - which was good but probably overkill 99% of the time.
https://www.strava.com/activities/2893556894
8 PM
Running warm up/down 6:34 [3] 1.3 km (5:03 / km) +10m 4:52 / km
shoes: Mizuno Wave Rider 22 White
Bit of a warm down on my own.
Stayed for prize giving as there was a free raffle - and won a £10 voucher in the last draw. Being a bit autistic I've never totally comfortable with a race number outside the range 201 to 257 - noted that all the tickets drawn were between 216 and 257 inclusive. I had a good feeling about 222 tonight and was proved right!
https://www.strava.com/activities/2893557223
Stayed for prize giving as there was a free raffle - and won a £10 voucher in the last draw. Being a bit autistic I've never totally comfortable with a race number outside the range 201 to 257 - noted that all the tickets drawn were between 216 and 257 inclusive. I had a good feeling about 222 tonight and was proved right!
https://www.strava.com/activities/2893557223