Training Log Archive: MagicIn the 7 days ending May 2, 2021:
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Sunday May 2, 2021 #
10 AM
Run - Trail warm up/down 29:12 4.2 km (6:57 / km) +167m 5:48 / km
ahr:128 max:164 shoes: Salomon Fellraiser 20 (orange)
Very stiff from yesterday although not feeling tired. Needed this warm up as it took most of it to get moving.
11 AM
Run - Fell race 1:31:46 16.53 km (5:33 / km) +613m 4:41 / km
ahr:154 max:176 shoes: La Sportiva Crosslite (5)
Cwmdu 90 minute mountain Maprun score - not really sure how to classify this as it was aimed at fell runners, so not much nav, but there were still sites to visit and a time limit. Had map before hand so had sort of planned a route with a few decisions to be made on the run, you can start at any control (and finish at the same one), but didn't know that the start and finish also counted as a control, which would have changed my route.
Felt okay once running (after the stiff warm up) and kept a steady pace throughout, aside from the steeper climbs, on which I didn't. Only nav issue was a bit of stony ground, there were two on the ground and one on the map, and went to the wrong bit first (no controls or markers of any kind out). First time that I've mange to get Maprun working properly and it was good to be able to hear the beep.
After 50 minutes I decided to drop of the plateau to get a couple of controls lower down, but this put me under time pressure to get back, and I was just under two mins late, which cost me a very harsh 20 points - as each control was worth 20, it wasn't worth being late back. Had to run about an extra 1km for that 20 points!
Had I know that the start/finish was a control I could have avoided dropping off the plateau and would then have had plenty of time to pick a control and the start/finish before returning to my start control. Not that it mattered in any way, it was just good to be be out trying to run a bit harder again and it was a cracking day.
Map can be found here: https://sites.google.com/site/welshfellrace/races/...
Felt okay once running (after the stiff warm up) and kept a steady pace throughout, aside from the steeper climbs, on which I didn't. Only nav issue was a bit of stony ground, there were two on the ground and one on the map, and went to the wrong bit first (no controls or markers of any kind out). First time that I've mange to get Maprun working properly and it was good to be able to hear the beep.
After 50 minutes I decided to drop of the plateau to get a couple of controls lower down, but this put me under time pressure to get back, and I was just under two mins late, which cost me a very harsh 20 points - as each control was worth 20, it wasn't worth being late back. Had to run about an extra 1km for that 20 points!
Had I know that the start/finish was a control I could have avoided dropping off the plateau and would then have had plenty of time to pick a control and the start/finish before returning to my start control. Not that it mattered in any way, it was just good to be be out trying to run a bit harder again and it was a cracking day.
Map can be found here: https://sites.google.com/site/welshfellrace/races/...
1 PM
Run - Trail warm up/down 5:15 0.73 km (7:14 / km)
ahr:126 max:134 shoes: La Sportiva Crosslite (5)
Quite tired after this, so just a slow stagger back to the car.
Saturday May 1, 2021 #
12 PM
Run - Trail warm up/down 16:32 1.93 km (8:35 / km) +105m 6:45 / km
ahr:128 max:162 shoes: VJ Supra 2018
To the start with a few circles to wake the legs up. Nice bit of forest but didn't appreciate the climb straight from the car.
1 PM
Run - Orienteering race 1:01:18 8.6 km (7:08 / km) +331m 5:59 / km
ahr:157 max:178 shoes: VJ Supra 2018
Cooper's Hill, NGOC League, Brown, 7.9km, 365m, 25 controls.
Bit nervous about this as it's been so long since I've been orienteering I didn't know how my body would react in terrain. Actually not too bad, although it has to be said that the planning didn't allow for a whole lot of terrain running. Legs turning over nicely enough on the tracks, but the strength was not there for the hills. Think that will come soon enough though.
Nice day, the woods were in great condition and it was great to be back orienteering, so really enjoyed it, just a bit of a shame that the course didn't make the best of the area. Body quite happy with the variations in pace and conditions that orienteering provides and quads didn't complain once.
Reasonably clean, took a few duff lines, got stuck in a fence and had to slow to read the map (maybe 90 seconds all in), but only made one navigational error of about 15 seconds. First run with my own SI air, and it really does save a lot of time.
Results and Routegadget: http://www.ngoc.org.uk/results-2021/
Bit nervous about this as it's been so long since I've been orienteering I didn't know how my body would react in terrain. Actually not too bad, although it has to be said that the planning didn't allow for a whole lot of terrain running. Legs turning over nicely enough on the tracks, but the strength was not there for the hills. Think that will come soon enough though.
Nice day, the woods were in great condition and it was great to be back orienteering, so really enjoyed it, just a bit of a shame that the course didn't make the best of the area. Body quite happy with the variations in pace and conditions that orienteering provides and quads didn't complain once.
Reasonably clean, took a few duff lines, got stuck in a fence and had to slow to read the map (maybe 90 seconds all in), but only made one navigational error of about 15 seconds. First run with my own SI air, and it really does save a lot of time.
Results and Routegadget: http://www.ngoc.org.uk/results-2021/
2 PM
Run - Trail warm up/down 5:09 0.71 km (7:15 / km)
ahr:119 max:133 shoes: VJ Supra 2018
Back down the hill to the car. Much nicer this way.
Friday Apr 30, 2021 #
1 PM
Run - Trail 1:21:50 13.06 km (6:16 / km) +350m 5:32 / km
ahr:132 max:162 shoes: La Sportiva Crosslite (4)
Filling in a gap in places that I haven't run, around Tonyrefail this time. Not a pretty area, lots of fly tipping, boarded up houses and general mess and rubbish. Did find a few nice trails, but also some non-existent ones and more road than I would have liked. Legs keeping the trend for the week with feeling good but refusing to go up hill.
Thursday Apr 29, 2021 #
12 PM
Run - Trail 48:22 8.56 km (5:39 / km) +210m 5:02 / km
ahr:142 max:165 shoes: Asics trail (orange)
As per the last few days, so must do more work on the quads. Trails dried since yesterdays drizzle and are now also a little less firm. Put some efforts in on the flatter bit but quads had had enough by the end.
Wednesday Apr 28, 2021 #
12 PM
Run - Trail 50:37 9.14 km (5:32 / km) +224m 4:56 / km
ahr:147 max:177 shoes: Asics trail (orange)
Short loop out east today. Again the legs, well the quads , not liking hills but moving well otherwise. Put some effort in on the run back from the top of the hill. Actually rained a bit today, which put a nice bit of slime on the surface of the dry tails. Rain and cold are also not a good combination, so glad I had a jacket on.
Tuesday Apr 27, 2021 #
6 PM
Run - Trail 50:43 8.27 km (6:08 / km) +271m 5:16 / km
ahr:138 max:160 shoes: Asics trail (orange)
Legs feeling quite okay but really not wanting to go up hill. However, thought it was about time I made it up the Garth to check out the decorated trig. Cloudy and cold but trails are dusty dry and very firm.
Monday Apr 26, 2021 #
5 PM
Run - Trail 58:41 9.68 km (6:04 / km) +188m 5:32 / km
ahr:137 max:164 shoes: Asics trail (orange)
Another site visit so another option to run somewhere a little different. Although I'm quite familiar with Porthkerry, I managed to find some new routs, some successful, others less so. Ground is so hard everywhere, actually need some rain to soften things up a bit!