Training Log Archive: Mark3In the 31 days ending Dec 31, 2019:
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Tuesday Dec 31, 2019 #
11 AM
Running - Trail race (Wormstones) 42:28 [5] 7.93 km (5:21 / km) +390m 4:18 / km
ahr:143 max:168 (injured) shoes: Mudclaw 275 (blk)
Fun race as last time; similar conditions but course slightly different - longer, but on (vague) path rather than directly across bog.
Straight into the sun going up, as last time. Note to self - take a visor next time! Would be much more pleasant.
A few seconds faster than last time on the uphill, but basically equal. Struggled with the boggy path at the top, but think everyone did. Then 30s slower on the descent, it was painful whenever I tensed stomach muscles and that just happens so much on an off-road descent! So overtaken by a group of about 7 which definitely wouldn't have happened normally.
Took one place back on the last small uphill before the final grassy descent, then managed to hold it for the danger-finish (steep hill down to main(ish) road; finishes where they meet...)
Other than breathing, felt ok. Breathing still hurts right at the final bit of a deep breath, but fine for shallow.
Straight into the sun going up, as last time. Note to self - take a visor next time! Would be much more pleasant.
A few seconds faster than last time on the uphill, but basically equal. Struggled with the boggy path at the top, but think everyone did. Then 30s slower on the descent, it was painful whenever I tensed stomach muscles and that just happens so much on an off-road descent! So overtaken by a group of about 7 which definitely wouldn't have happened normally.
Took one place back on the last small uphill before the final grassy descent, then managed to hold it for the danger-finish (steep hill down to main(ish) road; finishes where they meet...)
Other than breathing, felt ok. Breathing still hurts right at the final bit of a deep breath, but fine for shallow.
9 PM
Note
(injured)
2019 Summary
5k goal 17:30 - failed
10k goal 37:00 - smashed (35:44)
HM goal 1:20 - not attempted
M goal 3:00 - not attempted
Mileage goal 50 pw - failed, but only just (49.71). Actually I'm taking this one (2,592 miles; 4,171km)
Elevation goal - well there wasn't really one, but 379m pd is pretty good imho (138,217m)
Otherwise;
- Won a fell race (Hoofstones; Feb; everyone else got lost in the mist)
- Won two ultras (Peak District S to N and Gritstone Grind) and two more podiums (2nd in Guernsey, 3rd at Pen LLyn Winter)
- Completed another 50 mile race reducing time from 13:00 to 10:30
- Qualified for CCC @ UTMB (and TDS actually, but am not mental)
- Came back from the foot spike incident and did the Tour of Pendle again despite being terrified
- Appear to be basically indestructible after fracturing a rib and still managing to run 50 miles the week after
- No more major injuries accumulated
Overall - it's been a good year running-wise.
Would really like to get HM and 5k sorted next year! But the more easier goal is likely to be the marathon.
Here's to an injury free, successful and fun 2020.
5k goal 17:30 - failed
10k goal 37:00 - smashed (35:44)
HM goal 1:20 - not attempted
M goal 3:00 - not attempted
Mileage goal 50 pw - failed, but only just (49.71). Actually I'm taking this one (2,592 miles; 4,171km)
Elevation goal - well there wasn't really one, but 379m pd is pretty good imho (138,217m)
Otherwise;
- Won a fell race (Hoofstones; Feb; everyone else got lost in the mist)
- Won two ultras (Peak District S to N and Gritstone Grind) and two more podiums (2nd in Guernsey, 3rd at Pen LLyn Winter)
- Completed another 50 mile race reducing time from 13:00 to 10:30
- Qualified for CCC @ UTMB (and TDS actually, but am not mental)
- Came back from the foot spike incident and did the Tour of Pendle again despite being terrified
- Appear to be basically indestructible after fracturing a rib and still managing to run 50 miles the week after
- No more major injuries accumulated
Overall - it's been a good year running-wise.
Would really like to get HM and 5k sorted next year! But the more easier goal is likely to be the marathon.
Here's to an injury free, successful and fun 2020.
Monday Dec 30, 2019 #
9 AM
Running - Road/Track (Run with Mum) 54:53 [2] 9.45 km (5:49 / km) +53m 5:39 / km
ahr:137 max:155 (injured) shoes: Pegasus 36 (Blue)
Nice run through Wollaton and the University park. Will definitely plan a nice route around here next time in Notts.
Mum has a bit of a hamstring injury unforts, which slowed her down a bit. Still, nice recovery jog for me, and nice day for it.
Mum has a bit of a hamstring injury unforts, which slowed her down a bit. Still, nice recovery jog for me, and nice day for it.
5 PM
Note
(injured)
Worked out I need 45km more today and tomorrow in order to meet 50miles/week goal for 2019. This is going to be a challenge.
6 PM
Running - Road/Track (MaccH B/C Group) 1:10:44 [3] 12.83 km (5:31 / km) +111m 5:17 / km
ahr:144 max:162 (injured) shoes: Pegasus 36 (Blue)
Easy with the joined groups - only 8 of us so made sense. Brisk jogging pace; felt pretty good, only slightly feeling the ribs at that speed.
Down to 32k tomorrow in order to meet target...race is 7ish so that would mean another 25. Definitely doable.
Down to 32k tomorrow in order to meet target...race is 7ish so that would mean another 25. Definitely doable.
Sunday Dec 29, 2019 #
10 AM
Running - Road/Track tempo (Kimberley loop) 52:11 [4] 12.08 km (4:19 / km) +128m 4:06 / km
ahr:154 max:172 (injured) shoes: Pegasus 36 (Blue)
Tempo, to try and get some Strava segments. PR'd pretty much all of them; amazing in the circumstances. Had to stop once on the way back when the pain got too much.
Hurting less, though. Not too bad if I keep HR relatively low, ie no hills.
Hurting less, though. Not too bad if I keep HR relatively low, ie no hills.
Running - Road/Track tempo (Abort!) 4:16 [4] 0.91 km (4:43 / km) +7m 4:32 / km
ahr:134 max:150 (injured) shoes: Adidas Solar Glide
These shoes felt fine at low speed but heavy and unwieldy when running fast. Won't be hanging onto them.
Saturday Dec 28, 2019 #
9 AM
Running - Road/Track race (Parkrun - Rother Valley) 18:37 [5] 5.04 km (3:42 / km) +2m 3:41 / km
ahr:156 max:172 shoes: Pegasus 36 (Blue)
Knew this would be a quick course so disappointed to be injured for it - thought it was going to be perfect conditions too - but actually there was a bit of a breeze.
Still painful but running quickly and running slowly didn't seem to make that much difference to how much it hurt, and it felt pretty good to run fast for a change, so I had a go. Very surprised with the result! Must be in reasonable short-distance shape. Looking forward to another parkrun when I can breathe.
Course largely flat and wide; gravel/tarmac tracks, wide corners. Occasional puddles. One lap, easy nav. One to come back to.
Still painful but running quickly and running slowly didn't seem to make that much difference to how much it hurt, and it felt pretty good to run fast for a change, so I had a go. Very surprised with the result! Must be in reasonable short-distance shape. Looking forward to another parkrun when I can breathe.
Course largely flat and wide; gravel/tarmac tracks, wide corners. Occasional puddles. One lap, easy nav. One to come back to.
Friday Dec 27, 2019 #
9 AM
Running - Trail long (Run with Leah) 2:29:59 [3] 20.29 km (7:24 / km) +556m 6:30 / km
ahr:139 max:159 (injured) shoes: Xtalon 212 (blk/red)
Beacon Hill, Bradgate and Swithland including some sneaky by accident/on purpose trespassing. Some lovely little paths which felt out of place in Leicestershire! Excellent route guidance by Leah. Muddy.
Overheard:
"Look Dad, it's the Pool of Doom!"
*sneers with derision* "No son, it's the Pool of Desolation!!"
Ribs hurt at the start and whenever tensing (ie downhill) but there is definitely improvement happening. Can nearly breathe in all the way.
Really fun day.
Overheard:
"Look Dad, it's the Pool of Doom!"
*sneers with derision* "No son, it's the Pool of Desolation!!"
Ribs hurt at the start and whenever tensing (ie downhill) but there is definitely improvement happening. Can nearly breathe in all the way.
Really fun day.
Thursday Dec 26, 2019 #
9 AM
Running - Road/Track (Run with Mum) 1:12:04 [2] 11.72 km (6:09 / km) +116m 5:52 / km
ahr:138 max:160 (injured) shoes: Adidas Solar Glide
Run with Mum to Decathlon and back.
RW test shoes feel similar to Pegasus; maybe bit heavier. No complaints.
RW test shoes feel similar to Pegasus; maybe bit heavier. No complaints.
Wednesday Dec 25, 2019 #
8 AM
Running - Trail (Parkrun - Newark) 27:27 [1] 5.06 km (5:26 / km) +28m 5:17 / km
ahr:134 max:155 (injured) shoes: Pegasus 36 (Blue)
Really painful during warmup jog and so told mum she should go on ahead without me and I'd struggle round. Sort of dull ache and then stabbing pain every so often, seemingly random.
Started very near the back (300 people, fairly narrow) and so was very very slow at the start, but that was fine with me. After a few kms though the stabbing pains seemed to stop and it was just the dull ache; by no means pleasant and couldn't run properly as that would've meant breathing too deeply, but sped up and eventually running at sub25 min pace. Overtook my mum with a km or so to go; don't think she was that happy. Merry Christmas :-P
Course actually quite nice. Mix of trail path and a bit of grass, but not particularly muddy. Trail shoes would've been better if running at pace. One very narrow bit where overtaking would have been tedious.
Encouraging. Fell race tomorrow is out, but should be able to manage a run. Post-parkrun, felt better than have done. The internet says it's best to take deep breaths (even if it hurts) and exercise isn't bad ie it won't make it worse.
Started very near the back (300 people, fairly narrow) and so was very very slow at the start, but that was fine with me. After a few kms though the stabbing pains seemed to stop and it was just the dull ache; by no means pleasant and couldn't run properly as that would've meant breathing too deeply, but sped up and eventually running at sub25 min pace. Overtook my mum with a km or so to go; don't think she was that happy. Merry Christmas :-P
Course actually quite nice. Mix of trail path and a bit of grass, but not particularly muddy. Trail shoes would've been better if running at pace. One very narrow bit where overtaking would have been tedious.
Encouraging. Fell race tomorrow is out, but should be able to manage a run. Post-parkrun, felt better than have done. The internet says it's best to take deep breaths (even if it hurts) and exercise isn't bad ie it won't make it worse.
Tuesday Dec 24, 2019 #
Note
(injured) (rest day)
Monday Dec 23, 2019 #
Note
(injured) (rest day)
Felt bad this morning, but I think maybe a little better this evening.
Walking around fine until a stepped off a curb and jarred it, but the good news is I can go for successful walks so can at least burn some calories! Fingers crossed for a speedy recovery.
Walking around fine until a stepped off a curb and jarred it, but the good news is I can go for successful walks so can at least burn some calories! Fingers crossed for a speedy recovery.
Sunday Dec 22, 2019 #
Note
(injured) (rest day)
Saturday Dec 21, 2019 #
8 AM
Running - Trail race (Tour de Helvellyn) 7:07:30 [5] 59.84 km (7:09 / km) +2255m 6:01 / km
ahr:139 max:172 (injured) shoes: Mudclaw G260
I think I may have cracked a rib...or just bruised one hopefully. 18th.
Otherwise good fun. Warm day considering shortest of the year! 2 layers plenty, ls and thermashell, and was a bit warm all the way around but not quite enough to take one off from under the bag. Meant probably sweated more and so drank more, so probably bad call. Only 1.5L total, though; filled up after 27 miles at Patterdale.
Had to choose own start time to arrive at CP2 between 9.30 and 11.30; picked 8.15 and arrived c.10am; would probably start 8am if did it again.
The ROW on the map doesn't go quite the same as the path on the ground across Askham, and my compass bearing meandered a bit. I think not a bad line though, I'd do that again rather than staying on the path; terrain was quite fast. Very pretty path with some amazing views.
Stayed on path rather than road through Howtown - this is a couple of mins slower but much much nicer. Boredale is beautiful and nice path once you got off the road. Met Leah at the Hause and ran down the other side together :) just on the edge of control; enjoyed that bit.
Climb up near Lucy's Tongue steepest of the day. There might be a quicker way up this. Vis deteriorated at this point, but Sticks Pass path was fine. Snow at the very top (750m), ankle deep, but not for very long. Nice run down off the other side, steep at the end.
Toilets at CP4 appreciated as meant I didn't have to stop in the woods...which actually would've been hard since the path contoured across a steep slope and didn't give much privacy either side. Undulating path by the lake which seemed to go on forever-good views again though. Climb up to Grisedale was fine, interrupted by Santa taking photos halfway up. Very misty at the tarn. Lovely views again coming down the Beck, though.
Hips very tight coming into Patterdale #7 but passed a few here, and did the last climb well. Held it together on the road to 8, but really started to struggle from here and was being caught.
4k from the end, didn't pick up right foot quite high enough over a rock and was suddenly flying through the air with no time to react. Landed on arm and knee, which were both fine, and ribs, which aren't. Dragged myself to my feet and hobbled on, washed my cuts in the nearest stream, overtaken by a few more but finally made it to the end.
Good cake (especially the banana bread) and soup afterwards. Hurts when breathing or moving though, so none of that!
Otherwise good fun. Warm day considering shortest of the year! 2 layers plenty, ls and thermashell, and was a bit warm all the way around but not quite enough to take one off from under the bag. Meant probably sweated more and so drank more, so probably bad call. Only 1.5L total, though; filled up after 27 miles at Patterdale.
Had to choose own start time to arrive at CP2 between 9.30 and 11.30; picked 8.15 and arrived c.10am; would probably start 8am if did it again.
The ROW on the map doesn't go quite the same as the path on the ground across Askham, and my compass bearing meandered a bit. I think not a bad line though, I'd do that again rather than staying on the path; terrain was quite fast. Very pretty path with some amazing views.
Stayed on path rather than road through Howtown - this is a couple of mins slower but much much nicer. Boredale is beautiful and nice path once you got off the road. Met Leah at the Hause and ran down the other side together :) just on the edge of control; enjoyed that bit.
Climb up near Lucy's Tongue steepest of the day. There might be a quicker way up this. Vis deteriorated at this point, but Sticks Pass path was fine. Snow at the very top (750m), ankle deep, but not for very long. Nice run down off the other side, steep at the end.
Toilets at CP4 appreciated as meant I didn't have to stop in the woods...which actually would've been hard since the path contoured across a steep slope and didn't give much privacy either side. Undulating path by the lake which seemed to go on forever-good views again though. Climb up to Grisedale was fine, interrupted by Santa taking photos halfway up. Very misty at the tarn. Lovely views again coming down the Beck, though.
Hips very tight coming into Patterdale #7 but passed a few here, and did the last climb well. Held it together on the road to 8, but really started to struggle from here and was being caught.
4k from the end, didn't pick up right foot quite high enough over a rock and was suddenly flying through the air with no time to react. Landed on arm and knee, which were both fine, and ribs, which aren't. Dragged myself to my feet and hobbled on, washed my cuts in the nearest stream, overtaken by a few more but finally made it to the end.
Good cake (especially the banana bread) and soup afterwards. Hurts when breathing or moving though, so none of that!
Thursday Dec 19, 2019 #
Note
(rest day)
Up 6.30am for shopping delivery after going to bed pretty late, and hard runs the last couple of days have left me a bit tired, so rest day today.
Wednesday Dec 18, 2019 #
7 PM
Orienteering - Urban race (MaccH Street O) 1:27:19 [5] 15.71 km (5:34 / km) +291m 5:05 / km
ahr:160 max:179 shoes: Nike Pegasus 35
Retained trophy for 3rd year :)
Excellent fun on a windy, rainy night. Concept was map with road names, every named road had a number clue, answer was the colour of the door of that house number. Thought I'd hate it because it's not like you can navigate to the centre of the circle...but actually it was amazing fun. Most fun I've had orienteering for ages. Expected map to fall apart at any point, or cluesheet to be unreadable, but all ok. Got 33/45. Aimed to clear but probably impossible in the time limit (90mins); close though. Could've got maybe 7 more with very little extra distance, other 5 very hard to get all of.
Won my trophy back and a toblerone, which will taste of victory. Also chocolate.
Excellent fun on a windy, rainy night. Concept was map with road names, every named road had a number clue, answer was the colour of the door of that house number. Thought I'd hate it because it's not like you can navigate to the centre of the circle...but actually it was amazing fun. Most fun I've had orienteering for ages. Expected map to fall apart at any point, or cluesheet to be unreadable, but all ok. Got 33/45. Aimed to clear but probably impossible in the time limit (90mins); close though. Could've got maybe 7 more with very little extra distance, other 5 very hard to get all of.
Won my trophy back and a toblerone, which will taste of victory. Also chocolate.
Tuesday Dec 17, 2019 #
6 PM
Running - Road/Track tempo (BollyH Christmas Dash) 54:22 [4] 12.03 km (4:31 / km) +112m 4:19 / km
ahr:156 max:181 shoes: Pegasus 36 (Blue)
Made the run tonight very hard for myself. My club were doing a time trial. I went to the location of the start (c.2k) as specified on Facebook for 6:55 - no-one there. I then ran back to the actual start location - c.2.5k - past everyone running towards me - talked to the lady at the back of the pack at about 7: 07 who told me the route, then turned around and ran the time trial route - c.6k.
Still got back first ;p
Still got back first ;p
Monday Dec 16, 2019 #
7 PM
Running - Road/Track (MaccH B/C Group) 1:06:33 [3] 12.18 km (5:28 / km) +77m 5:18 / km
ahr:151 max:173 shoes: Nike Pegasus 35
Easy run; B and C joined together 'because it's Christmas'. I was against this; far too many people!
It was ok actually. R hip aching a bit, and R hs. Might have to ask a physio about this if it doesn't improve.should be able to get a free one with Vitality.
It was ok actually. R hip aching a bit, and R hs. Might have to ask a physio about this if it doesn't improve.should be able to get a free one with Vitality.
Saturday Dec 14, 2019 #
Skiing (Tignes day 6) 4:00:00 [3]
Heavy snow and bad light to finish, lifts didn't open until 1030 and then it was only one lift. Quite a long one fortunately; kept going whilst the others stopped for lunch, but couldn't keep going past 1430. Didn't want to finish on an injury! Luckily managed to keep upright the whole day (and most of the week actually).
6 AM
Running - Trail (Pre-breakfast jog) 21:43 [3] 3.75 km (5:48 / km) +61m 5:22 / km
ahr:144 max:162 shoes: Mudclaw 275 (blk)
Bit shorter than usual because windy and snowing, needed eye protection!
Friday Dec 13, 2019 #
12 PM
Skiing 2:30:00 [3] 2.99 km (1.2 kph) +282m
ahr:84 max:111
Resort closed so got terrifying (whiteout) taxi to Sainte-Foy and did some skinning. Then skied back down some nice (closed) piste and some very heavy powder. Equally terrifying taxi back. Long day, but better than the groups who stayed in the hotel.
Thursday Dec 12, 2019 #
6 AM
Running - Trail (Pre-breakfast jog) 30:43 [3] 5.3 km (5:48 / km) +69m 5:27 / km
ahr:141 max:157 shoes: Mudclaw 275 (blk)
9 AM
Skiing (Tignes day 4) 7:00:00 [3]
Garmin seems to crash after a while in ski mode. The cold? Minus 17 today without wind chill... Wearing 5 layers by the end.
Good day. I am pretty damn good at skiing.
Good day. I am pretty damn good at skiing.
Wednesday Dec 11, 2019 #
Skiing (Tignes day 3) 7:00:00 [3]
Mainly fog, so did a lot of technique stuff
Tuesday Dec 10, 2019 #
Skiing (Tignes day 2) 7:00:00 [3]
Perfect weather
6 AM
Running - Trail (Pre-breakfast jog) 34:02 [3] 5.45 km (6:14 / km) +84m 5:48 / km
ahr:137 max:154 shoes: Mudclaw 275 (blk)
1 PM
Skiing 2:45 [3] 2.16 km (47.1 kph)
ahr:78 max:100
Monday Dec 9, 2019 #
Skiing (Tignes day 1) 5:00:00 [3]
Too cold and windy to be messing about with a watch. 4 layers. Probably into the minus double digits with wind chill. Snowing throughout. So windy had to rush back to Tignes from Val when they started closing the lifts.
Snow conditions now amazing but light really poor. Guide found some nice powder through the trees where we could see a bit better.
Group is good. It's by far the biggest trip I've been on, c.80 people, so the groups can be really similar standards which is ideal.
The grading system goes blue-red-silver-purple-gold (think we should change the o courses to this); I am purple+ and everyone in my group is either that or gold; which is perfect. I feel like neither the best nor the worst.
Snow will still be awesome tomorrow so hopefully some blue skies too...
Snow conditions now amazing but light really poor. Guide found some nice powder through the trees where we could see a bit better.
Group is good. It's by far the biggest trip I've been on, c.80 people, so the groups can be really similar standards which is ideal.
The grading system goes blue-red-silver-purple-gold (think we should change the o courses to this); I am purple+ and everyone in my group is either that or gold; which is perfect. I feel like neither the best nor the worst.
Snow will still be awesome tomorrow so hopefully some blue skies too...
Sunday Dec 8, 2019 #
Skiing (Tignes warm up day) 6:00:00 [3]
Garmin Fail (probable user error).
Piste day on my own, great conditions. Good visibility. Snow good higher up. Resort pretty much empty, no queues. Focussed on improving technique.
Piste day on my own, great conditions. Good visibility. Snow good higher up. Resort pretty much empty, no queues. Focussed on improving technique.
7 AM
Running - Trail (Pre-breakfast jog) 19:09 [2] 3.59 km (5:20 / km) +46m 5:01 / km
ahr:146 max:157 shoes: Mudclaw 275 (blk)
Very easy and short, wanted to get out before skiing. Nice sunrise. Three layers too much; cold but no wind here; resort is quite sheltered.
Mudclaws working well in the snow.
Mudclaws working well in the snow.
9 AM
Running - Trail 1:47 [3]
Saturday Dec 7, 2019 #
Note
(rest day)
Travelling, and making the most of my ludicrously expensive half board hotel by eating most of it.
Friday Dec 6, 2019 #
Note
(rest day)
Packing, etc
Thursday Dec 5, 2019 #
6 PM
Running - Road/Track (MaccH B Group) 1:05:44 [3] 12.87 km (5:06 / km) +144m 4:50 / km
ahr:144 max:160 shoes: Pegasus 36 (Blue)
Fairly sedate. Feeling a bit lethargic but not too bad. Left hs aches a bit; getting used to that.
Calc'd that I've done 2474 miles so far this year, or an average of just over 51 a week. Need 2607 by end of the year to meet my target, so another 133. Should be doable.
Calc'd that I've done 2474 miles so far this year, or an average of just over 51 a week. Need 2607 by end of the year to meet my target, so another 133. Should be doable.
Wednesday Dec 4, 2019 #
7 PM
Running - Trail (BollyH Trail) 1:14:00 [2] 10.18 km (7:16 / km) +252m 6:28 / km
ahr:144 max:175 shoes: Inov-8 Roclite 290 (grey)
Very easy/slow jog with Bollington Harriers. Put in one effort up a hill and actually feeling quite good. Interesting to see how the road group goes tomorrow.
Much warmer than expected; two layers and mittens were overkill.
Much warmer than expected; two layers and mittens were overkill.
Tuesday Dec 3, 2019 #
8 AM
Running - Road/Track (Pre-breakfast Ibiza jog) 1:08:02 [3] 12.82 km (5:18 / km) +56m 5:12 / km
ahr:128 max:162 shoes: Pegasus 36 (Blue)
The good thing about planning a route online and then syncing it with your watch is that you then feel you can't deviate from it, even if you secretly really want to stop after less than a mile...
Felt very stiff and sore at the start but loosened up later on and was running better by the end. Hamstring still a bit sore.
15ish degrees, cloudy; pretty nice for a jog. Some good views along the coastline. Winter this evening is going to be a shock.
Felt very stiff and sore at the start but loosened up later on and was running better by the end. Hamstring still a bit sore.
15ish degrees, cloudy; pretty nice for a jog. Some good views along the coastline. Winter this evening is going to be a shock.
Monday Dec 2, 2019 #
Note
Touristing in Ibiza. One mile run in torrential rain after an hour of nearly-shelter, but got bored. Typically, rain stopped 5 mins after I'd arrived drenched back at the car.
Did some analysis of the Ibiza Ultra;
https://labs.strava.com/flyby/viewer/#2901983915?c...
the people I was closest too but beat lost the most time by stopping for ages at the checkpoints (which I avoided). I was running faster up until about 46 miles when they started to come back at me. This fits with how I was feeling for the last 6 miles.
The person closest to me who beat me was behind most of the way, going slightly slower up to 17 miles, then basically caught me at halfway (26 miles) but stopped for 7ish mins and took the next 13 miles to catch again, before stopping for another 2 mins at 45 miles, but caught that in the next 4 miles (so he was running 30s a mile faster...) and then pulled away in the last couple.
What I learn from this is: not stopping is good; keep on doing that; everything deteriorates after 46 miles; work on that.
Did some analysis of the Ibiza Ultra;
https://labs.strava.com/flyby/viewer/#2901983915?c...
the people I was closest too but beat lost the most time by stopping for ages at the checkpoints (which I avoided). I was running faster up until about 46 miles when they started to come back at me. This fits with how I was feeling for the last 6 miles.
The person closest to me who beat me was behind most of the way, going slightly slower up to 17 miles, then basically caught me at halfway (26 miles) but stopped for 7ish mins and took the next 13 miles to catch again, before stopping for another 2 mins at 45 miles, but caught that in the next 4 miles (so he was running 30s a mile faster...) and then pulled away in the last couple.
What I learn from this is: not stopping is good; keep on doing that; everything deteriorates after 46 miles; work on that.
Sunday Dec 1, 2019 #
11 AM
Running - Trail race (Necropolis 10k - Ibiza #3) 48:41 [5] 9.03 km (5:24 / km) +361m 4:30 / km
ahr:151 max:175 shoes: Pegasus 36 (Blue)
https://www.elitechip.net/system/public/download/e...
Genuinely 10k distance (the GPX is 10k!) but the GPS did not like the twisty streets and tunnels...
Excellent race from a tourism point of view, all around the old town and the necropolis including some non-public areas. Would be great for urban o.
It would have been a tough 10k anyway; lots and lots of steps, both up and down, and lots of slippery cobblestones and also areas of bare rock to contour across made it dangerous as well. After the race yesterday though...felt like torture. The second lap particularly just felt cruel! Amazed to come 20th, but was 15th after lap 1 and had to walk some of the steps on lap 2; shouldn't happen on a 10k but legs said no to uphill. There were people there who hadn't run in any race yesterday, but others had done the half or the full marathon instead of the ultra, so not a level playing field...
Running fine on the flat and down though. And walking around afterwards with my newfound friends (met a load of people from Bristol) loosened up quite a lot.
R knee a bit niggly along with R hamstring which are probably related, but nothing to write home about. So good news from that point of view definitely.
Girls started 9 mins before boys, so catching girls constantly. Think only lost to 1! Don't agree with the format when it's so narrow, slippery and dangerous though; quite a few girls were upset with boys pushing past them. Seems to be a continental thing; can't see it catching on in the UK.
Overall a fun three days of racing; glad I came. Rest day tomorrow I think :)
17th/87 of those mental enough to do all three days with the ultra in the middle;
https://www.elitechip.net/system/public/download/1...
Genuinely 10k distance (the GPX is 10k!) but the GPS did not like the twisty streets and tunnels...
Excellent race from a tourism point of view, all around the old town and the necropolis including some non-public areas. Would be great for urban o.
It would have been a tough 10k anyway; lots and lots of steps, both up and down, and lots of slippery cobblestones and also areas of bare rock to contour across made it dangerous as well. After the race yesterday though...felt like torture. The second lap particularly just felt cruel! Amazed to come 20th, but was 15th after lap 1 and had to walk some of the steps on lap 2; shouldn't happen on a 10k but legs said no to uphill. There were people there who hadn't run in any race yesterday, but others had done the half or the full marathon instead of the ultra, so not a level playing field...
Running fine on the flat and down though. And walking around afterwards with my newfound friends (met a load of people from Bristol) loosened up quite a lot.
R knee a bit niggly along with R hamstring which are probably related, but nothing to write home about. So good news from that point of view definitely.
Girls started 9 mins before boys, so catching girls constantly. Think only lost to 1! Don't agree with the format when it's so narrow, slippery and dangerous though; quite a few girls were upset with boys pushing past them. Seems to be a continental thing; can't see it catching on in the UK.
Overall a fun three days of racing; glad I came. Rest day tomorrow I think :)
17th/87 of those mental enough to do all three days with the ultra in the middle;
https://www.elitechip.net/system/public/download/1...