Training Log Archive: rcroIn the 7 days ending Jul 13, 2014:
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Sunday Jul 13, 2014 #
Running - off road race (Fan y Big) 1:37:13 [5] 16.65 km (5:50 / km) +680m 4:51 / km
slept:4.5 weight:69.9kg shoes: inov8 Roclite295 (2)
Decided to go in the end since nothing else to do - good turn out from other orienteers too. Knew I couldn't take this at race pace after yesterday but didn't stop me trying pretty hard for a lot of it.
Fairly steady pace on the gentle up through fields, but straight to a walk on the little bit of steep road. Jogged the stony bit under trees but this fell back into a walk pretty quickly on the fell.
Walked a sizeable chunk of the main hill but maintaining position against most, and keeping a steady pace when it was flatter.
Pace picked up after the summit but really wasn't going well up the next few hills, and the wind was blowing against me.
Andy Stott and Dave Austin passed just before the first long descent but as it was all grassy and not technical I kept up with them - couple of 4 min ks. Then it got a little more rocky and I slowed down.
The final descents were really steep - not technical though - and could feel the back of my legs burning with pain going down them. Road to the finish was very very very long and was willing it to be finished - overtook Dave Austin with 200m to go but the way I was feeling by then I wasn't even sure I could keep going to the finish. Seems I was doing sub 4 min ks at the end so probably explains it.
Good fun, shame I was too pre-occupied to take in the views. A much better run than I had yesterday - faster mins/k before allowing for climb! Also a much better time than I would have hoped to do if fresh. Pleased to be able to run 14k and 16k in a weekend.
http://www.strava.com/activities/165381407/overvie...
Fairly steady pace on the gentle up through fields, but straight to a walk on the little bit of steep road. Jogged the stony bit under trees but this fell back into a walk pretty quickly on the fell.
Walked a sizeable chunk of the main hill but maintaining position against most, and keeping a steady pace when it was flatter.
Pace picked up after the summit but really wasn't going well up the next few hills, and the wind was blowing against me.
Andy Stott and Dave Austin passed just before the first long descent but as it was all grassy and not technical I kept up with them - couple of 4 min ks. Then it got a little more rocky and I slowed down.
The final descents were really steep - not technical though - and could feel the back of my legs burning with pain going down them. Road to the finish was very very very long and was willing it to be finished - overtook Dave Austin with 200m to go but the way I was feeling by then I wasn't even sure I could keep going to the finish. Seems I was doing sub 4 min ks at the end so probably explains it.
Good fun, shame I was too pre-occupied to take in the views. A much better run than I had yesterday - faster mins/k before allowing for climb! Also a much better time than I would have hoped to do if fresh. Pleased to be able to run 14k and 16k in a weekend.
http://www.strava.com/activities/165381407/overvie...
Saturday Jul 12, 2014 #
Orienteering - Urban race (Swindon Urban) 1:24:07 [3] 14.35 km (5:52 / km) +70m 5:43 / km
slept:4.0 weight:69.5kg shoes: Saucony Powergrid Triumph 10 r
Swindon Urban. 9.9km Men Open.
This was a good area last time so knew the course would be good. Just hoped that the Swindon micro-climate wouldn't have been quite so warm this year.
Suffering with the heat started on the way to control 6 (took the wrong route here too), and began ever increasing amounts of walking from 7 onwards - when I was running it wasn't quick either. Really wanted to quit as I was dying but not even 1/4 of the way through the course.
Still made good route choices, I think, to keep the distance down, but looking at map afterwards there were much better exits from 27 towards the subway.
Some cloud cover after 34 helped me to improve the running/walking balance a bit for the later part.
Didn't feel that having to do a complete lap of the school added anything - going 39-38-37 would have been better.
Ran 400m to the run in and collapsed pretty quickly after.
Good course but would have liked it to have had 3k less running distance. Did well to force myself around to the finish.
Lovely weather and venue for socialising after.
Very unsure about trying the fell race tomorrow.
http://www.strava.com/activities/164933649
Note - pace is pretty bad, but still 1 min/k better than last year...
This was a good area last time so knew the course would be good. Just hoped that the Swindon micro-climate wouldn't have been quite so warm this year.
Suffering with the heat started on the way to control 6 (took the wrong route here too), and began ever increasing amounts of walking from 7 onwards - when I was running it wasn't quick either. Really wanted to quit as I was dying but not even 1/4 of the way through the course.
Still made good route choices, I think, to keep the distance down, but looking at map afterwards there were much better exits from 27 towards the subway.
Some cloud cover after 34 helped me to improve the running/walking balance a bit for the later part.
Didn't feel that having to do a complete lap of the school added anything - going 39-38-37 would have been better.
Ran 400m to the run in and collapsed pretty quickly after.
Good course but would have liked it to have had 3k less running distance. Did well to force myself around to the finish.
Lovely weather and venue for socialising after.
Very unsure about trying the fell race tomorrow.
http://www.strava.com/activities/164933649
Note - pace is pretty bad, but still 1 min/k better than last year...
Thursday Jul 10, 2014 #
Event: (Cancelled) Street Challenge
Orienteering - Urban race (Abbeymead) 37:22 [3] 7.66 km (4:53 / km) +30m 4:47 / km
slept:2.0 shoes: Saucony Powergrid Triumph 10 r
6km NGOC street race back at Abbeydale.
Overdosing on pills obviously works as feeling bit better today. Running better than I expected to as well.
Was a bit concerned about areas being used twice so close together but, although I was aware of the various blocks it wasn't often that it felt familiar. Some good planning.
Was starting to think I was getting bored of urban - felt the same towards the end of last year's series. Maybe today was an antidote - several long legs, nothing too technical but plenty of route choices. Made for a nice smooth run.
Managed to be only 3 or so minutes down on Andy Monro and had a similar distance between me and deceptively good runners Simon and Anders. Pleased to see Ben had a good run too, will be interested to look through his splits - with coaching and support he could do very well.
http://www.strava.com/activities/164215302
Overdosing on pills obviously works as feeling bit better today. Running better than I expected to as well.
Was a bit concerned about areas being used twice so close together but, although I was aware of the various blocks it wasn't often that it felt familiar. Some good planning.
Was starting to think I was getting bored of urban - felt the same towards the end of last year's series. Maybe today was an antidote - several long legs, nothing too technical but plenty of route choices. Made for a nice smooth run.
Managed to be only 3 or so minutes down on Andy Monro and had a similar distance between me and deceptively good runners Simon and Anders. Pleased to see Ben had a good run too, will be interested to look through his splits - with coaching and support he could do very well.
http://www.strava.com/activities/164215302
Wednesday Jul 9, 2014 #
Orienteering - Urban race (Long Ashton) 41:46 [3] 7.5 km (5:34 / km) +110m 5:11 / km
slept:3.0 (sick) shoes: Saucony Powergrid Triumph 10 r
Long Ashton urban. 5.9km long.
Really not been well at all today only stayed in work because I was running tonight regardless. Overdosed on various pills to keep me going.
Didn't get in to this at all. Didn't really bother trying until the hill into 21 either.
Not really sure what to make of the course - some good short legs but found the long legs rather dull and the big up-down-up-down finish a little weird.
Only real mistake was leaving 11 for 13, and maybe not cutting the corner on 19 by going through the gate...
Low turnout due to traffic a little disappointing but means less people to beat me. Might put more effort in to tomorrow - but neither of these urbans really matter.
http://www.strava.com/activities/163810636
Really not been well at all today only stayed in work because I was running tonight regardless. Overdosed on various pills to keep me going.
Didn't get in to this at all. Didn't really bother trying until the hill into 21 either.
Not really sure what to make of the course - some good short legs but found the long legs rather dull and the big up-down-up-down finish a little weird.
Only real mistake was leaving 11 for 13, and maybe not cutting the corner on 19 by going through the gate...
Low turnout due to traffic a little disappointing but means less people to beat me. Might put more effort in to tomorrow - but neither of these urbans really matter.
http://www.strava.com/activities/163810636
Note
Something obviously wrong with BOF fixtures list - all appears ok, but if you click "Full Details" for any race it says "(Cancelled)" on the front of the title - hence why attackpoint is showing as such. Good news is that BOF haven't cancelled activities! - have emailed them to check this.
Tuesday Jul 8, 2014 #
Running - off road (Keynsham) 1:08:29 [3] 10.89 km (6:17 / km) +80m 6:04 / km
slept:5.0 shoes: inov8 Roclite295 (2)
West along river to Hanham, back along the top.
Pollen has really got to me now - getting worse over the weekend and noticeably at Blaise yesterday. Body took a good few k to get going after yesterday but was moving well towards the end. Seems me and Michael were setting the pace for Charles on his return to Tuesday training.
Nice evening - not too stuffy. Ran from the pub back to car just as the rain started.
http://www.strava.com/activities/163417684
Pollen has really got to me now - getting worse over the weekend and noticeably at Blaise yesterday. Body took a good few k to get going after yesterday but was moving well towards the end. Seems me and Michael were setting the pace for Charles on his return to Tuesday training.
Nice evening - not too stuffy. Ran from the pub back to car just as the rain started.
http://www.strava.com/activities/163417684
Monday Jul 7, 2014 #
Running - off road race (Blaise Blazer) 27:51 [5] 5.8 km (4:48 / km) +200m 4:06 / km
slept:1.0 weight:70.9kg shoes: inov8 Roclite295 (2)
Feeling really crap today - managed very little sleep, bad throat from pollen and generally not feeling very well. Still had to come tonight as need the training.
Started out at my standard 4-4.5 min/k pace but was getting left behind so had to go faster than I really wanted. Fairly good up the zig zag but apparently not PB. Descended into field well for me but was getting left behind again in it.
Used skill and judgement on the very technical downhill zig-zag to mill and it paid dividends since it meant I completed my race. Not good in the valley, but slightly better up Dynamite Hill than last time.
Last field felt slow and had nothing to give up the final hill and walked the steps - still only 5s behind my best time.
Managed a worrying slide off a lump of tarmac just after the first steps on the final climb - always worried about falling down the side into the gorge.
Beaten by Ifor by a few seconds but reckon it to be a PB by 33s - whilst feeling pretty crap and in conditions that we not near as good as my Aug 2012 previous best - KW Hill being fairly muddy. Quite happy with the result and something to try and improve on next Blazer I do in 2015...
http://www.strava.com/activities/163002090/overvie...
Started out at my standard 4-4.5 min/k pace but was getting left behind so had to go faster than I really wanted. Fairly good up the zig zag but apparently not PB. Descended into field well for me but was getting left behind again in it.
Used skill and judgement on the very technical downhill zig-zag to mill and it paid dividends since it meant I completed my race. Not good in the valley, but slightly better up Dynamite Hill than last time.
Last field felt slow and had nothing to give up the final hill and walked the steps - still only 5s behind my best time.
Managed a worrying slide off a lump of tarmac just after the first steps on the final climb - always worried about falling down the side into the gorge.
Beaten by Ifor by a few seconds but reckon it to be a PB by 33s - whilst feeling pretty crap and in conditions that we not near as good as my Aug 2012 previous best - KW Hill being fairly muddy. Quite happy with the result and something to try and improve on next Blazer I do in 2015...
http://www.strava.com/activities/163002090/overvie...