Training Log Archive: MagicIn the 7 days ending Oct 20, 2013:
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Sunday Oct 20, 2013 #
12 PM
Run - Trail 16:32 2.03 km (8:10 / km) +17m 7:50 / km
ahr:136 max:167 shoes: VJ Falcons 11
1 PM
Run - Orienteering race 1:05:56 11.91 km (5:32 / km) +287m 4:56 / km
ahr:128 max:175 shoes: VJ Falcons 11
CompassSport Trophy Final, Moseley Green, Brown, 10.3km, 380m. Great runs from everyone in FVO saw us retain the Trophy - whoop! Thought we many struggle this year with only 18 runners at the event, but everyone stood up to the challenge and performed brilliantly. Think that's now 6 in a row (and 9 out 10?). Getting embarrassing really...
Personally I didn't enjoy the run much, there was far too much track running for my liking and the only real time I lost was taking the direct route to #2, I saw the road option but couldn't face 2km on a hard surface in O shoes (lost a minute or so). Otherwise the map was out-of-date and there were lots of little errors in it which made it irritating more than anything else. Still didn't have any pace in my legs but was happy enough with my progress and my result considering where I feel I am at the moment. 10.01 down on Doug (could find the .01, the 10 minutes less so!).
Map
Personally I didn't enjoy the run much, there was far too much track running for my liking and the only real time I lost was taking the direct route to #2, I saw the road option but couldn't face 2km on a hard surface in O shoes (lost a minute or so). Otherwise the map was out-of-date and there were lots of little errors in it which made it irritating more than anything else. Still didn't have any pace in my legs but was happy enough with my progress and my result considering where I feel I am at the moment. 10.01 down on Doug (could find the .01, the 10 minutes less so!).
Map
Saturday Oct 19, 2013 #
Event: Castell Coch
12 PM
Run - Orienteering 1:24:51 10.91 km (7:47 / km) +279m 6:54 / km
ahr:140 max:170 shoes: VJ Falcons 11
SWOC local event at Castell Coch, Blue, 5.2km, 220m. Course took 42.02 but time includes warm up and collecting controls. Really enjoyed this and good to eventually explore the woods a bit here, the map (particularly the contours) was dodgy but there were some lovely bits of woods and mark2 planned a great course that kept us in the best bits.
Headed out with the intention of a run rather than a race and as a result had no real focus, which resulted in an embarrassingly elementary mistake a t#3 (looking the wrong side of a path - haven't done this in a while) and then taking the wrong path to #6. No other problems though and did mange to keep the pace steady and easy.
Collected about half the controls and left Mark2 to collect the last few just when the weather turned from lovely to biblical - don't remember the last time I saw such heavy rain, had hail and lightening thrown in as well. Nice watching from within the car!
Map
Headed out with the intention of a run rather than a race and as a result had no real focus, which resulted in an embarrassingly elementary mistake a t#3 (looking the wrong side of a path - haven't done this in a while) and then taking the wrong path to #6. No other problems though and did mange to keep the pace steady and easy.
Collected about half the controls and left Mark2 to collect the last few just when the weather turned from lovely to biblical - don't remember the last time I saw such heavy rain, had hail and lightening thrown in as well. Nice watching from within the car!
Map
Friday Oct 18, 2013 #
12 PM
Run - Trail 1:33:37 14.72 km (6:22 / km) +330m 5:43 / km
ahr:135 max:156 shoes: La Sportiva Crosslite (2)
Medium length run round The Garth exploring some new paths; some nice, some not, some overgrown, some nonexistent and some populated by various sorts of beasties (horses/ponies/cows/bulls/sheep/llamas). Legs were knackered from the off so it was very slow, despite that I managed to avoid the rain.
Thursday Oct 17, 2013 #
Note
Maps from last weekend in Newborough for the JOK Chasing Sprint and Welsh Championships are now uploaded here (bottom of page). Interested to note that #6 in the Prologue doesn't line up with my GPS - may explain why #7 didn't fit for me.
Wednesday Oct 16, 2013 #
6 PM
Run - Trail warm up/down 7:48 1.38 km (5:39 / km) +44m 4:53 / km
ahr:140 max:163 shoes: Asics 1150 (2012)
Wee trot with Chris to loosen out.
7 PM
Run - Orienteering 57:18 11.81 km (4:51 / km) +134m 4:36 / km
ahr:163 max:178 shoes: Asics 1150 (2012)
SWOC Street O, Radyr and Morganstown, 60 minute score. Not made it to one of these before but must make sure that I do so again as it was nice running around an unfamiliar bit of the city with the added bonus that you get a fartlek session thrown in as well (controls required finding and writing down numbers off street furniture). Just managed to clear the course and wasn't feeling all that tired from last night either. A good night all in.
Map
Map
Tuesday Oct 15, 2013 #
6 PM
Run - Trail 56:44 7.5 km (7:34 / km) +531m 5:35 / km
ahr:148 max:178 shoes: La Sportiva Crosslite (2)
Pen-y-Fan in the dusk with the MDC gang, though not all that many out tonight. They missed out though as it was a great evening to be in the hills with little wind and long views in the moonlight. Absolutely battered myself trying to keep running on the climb, I sort of made it but not sure that it could exactly be described as a run when I summited. With no mad Cumbrians around the decent was nice and easy (though Mark2 stacked it, nicely skinning his hand). First big hill for a while, will pay for this tomorrow I fear!
Monday Oct 14, 2013 #
7 AM
Run - Trail 32:06 6.36 km (5:03 / km) +22m 4:58 / km
ahr:148 max:161 shoes: Asics 1150 (2012)
IW, haven't done this in ages and was dreading it, which was very silly of me as it turned out to be grand. Now to get into the habit of doing it more often - which I'm going to have to do as from the end of the month I'm up to four days a week and will be permanent.