Training Log Archive: rcroIn the 7 days ending Jul 20, 2014:
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Saturday Jul 19, 2014 #
Running - off road race (Waun Fach) 1:06:22 [4] 9.44 km (7:02 / km) +610m 5:19 / km
slept:5.0 shoes: inov8 Roclite295 (2)
Used all my tricks from working at Environment Agency to know which bits of Met Office forecast to believe, and which not to - decided that it was going to rain on Cranham and not on Wales, at least until after 3. Proved mostly correct - but still got very wet running from front door to car before leaving.
OK turnout of orienteers - NGOC greatly outnumbering BOK as you'd expect (we don't wimp out because it might drizzle...), but it wasn't a race to me - just a bit of hills training. Legs really not recovered from Thursday intervals and feeling it when I started going.
Down to a walk for much of the climb but was maintaining the gap to Mark Saunders at about 30s to first check point, and after last steep hill hung on to Andy Creber to top of Waun Fach.
Having to be careful with ankle coming off Waun Fach and on the long descent as found I was slipping off things a lot (shoes are now 2 years old and falling apart a bit), and on the first bit of descent but was ok for a lot of it. Could feel muscles burning on the steep descents.
Ran half of the finish hill and walked the steep bit at the end.
Nice course. Conditions almost perfect - overcast, no wind, ground quite firm, not too much wind and, if anything, slightly too warm - just I didn't have the legs today. Enjoyed it all the same.
http://www.strava.com/activities/168041892
Impressed that Strava thinks total climb only 1m off what the course details said.
OK turnout of orienteers - NGOC greatly outnumbering BOK as you'd expect (we don't wimp out because it might drizzle...), but it wasn't a race to me - just a bit of hills training. Legs really not recovered from Thursday intervals and feeling it when I started going.
Down to a walk for much of the climb but was maintaining the gap to Mark Saunders at about 30s to first check point, and after last steep hill hung on to Andy Creber to top of Waun Fach.
Having to be careful with ankle coming off Waun Fach and on the long descent as found I was slipping off things a lot (shoes are now 2 years old and falling apart a bit), and on the first bit of descent but was ok for a lot of it. Could feel muscles burning on the steep descents.
Ran half of the finish hill and walked the steep bit at the end.
Nice course. Conditions almost perfect - overcast, no wind, ground quite firm, not too much wind and, if anything, slightly too warm - just I didn't have the legs today. Enjoyed it all the same.
http://www.strava.com/activities/168041892
Impressed that Strava thinks total climb only 1m off what the course details said.
Thursday Jul 17, 2014 #
Running intervals (Westbury Harriers) 44:11 [3] 6.7 km (6:36 / km)
slept:4.0 shoes: Saucony Powergrid Triumph 10 r
Easy efforts session because of Mob Match tomorrow. 12x 1 min with 30s recovery.
Couldn't do the heat and slowed massively from 3:30/k for the first few to about 3:55/k for the last. 30s recovery not enough for me.
Still did well to get out on an evening that was far too hot to want to do any exercise.
Couldn't do the heat and slowed massively from 3:30/k for the first few to about 3:55/k for the last. 30s recovery not enough for me.
Still did well to get out on an evening that was far too hot to want to do any exercise.
Wednesday Jul 16, 2014 #
Orienteering - Urban race (Chepstow) 44:53 [3] 8.28 km (5:25 / km) +130m 5:02 / km
slept:5.0 shoes: Saucony Powergrid Triumph 10 r
"BOK" urban at Chepstow. 6km long course.
Never really trying too hard today. Taking it easy/steady as finish hill yesterday knackered me again. Spotted on route to 1 varying thicknesses of uncrossable fences on map so knew to be careful. Took a long time to get to control...
Happy with routes to 2 and 3. Went around on 5-6 as saw the bit of impassible vegetation behind earth bank on map - didn't look like I wanted to try my luck through it anyway. North route 6-7 was quite nice. Path 10-11 and struggled with loose stony descent out of control. Suppose it had to be hard to get up to/down from otherwise it would have been a pretty stupid place to put a castle... Took corner too fast for 12 and fell off the path - had to camber on the grass and try not to tread on any brownies.
Dog leg to 14 much shorter than expected - found out later scale was 4,000! Went right round on 18 because noticed symbols issue and taking advantage would have meant I was intentionally cheating. With Phil M and Joe for bits from here on.
Good route into 20, but veg isn't quite right on map. Nearly overshot 21 as busy refolding map. Chatting up the hill shows how seriously we all were taking it.
South route to 23 seemed best and caught Phil again. Took the west side 26-27 but there was nothing in it.
Very good course today - hard to choose between this and Stoke Gifford which which I enjoyed most across the series. Rodway Hill probably taking the third slot - despite it being my better result. Almost feels bad for picking favourites - just the standard of the races this year (with one notable exception) has been very high.
Shame about the map issues but they were taken in good spirit by organiser and (most) competitors. Lessons to be learned to make next time even better! I think it's pretty amazing to have a map at all given that the geo-referencing had broken and it was restarted almost from scratch only 6 weeks ago, between exam marking stress. I can't complain because (a) I made the same mistake in reducing symbol sizes on an early edition of one of my maps and (b) Ross race is now only just over a month away...
http://www.strava.com/activities/166829433
Never really trying too hard today. Taking it easy/steady as finish hill yesterday knackered me again. Spotted on route to 1 varying thicknesses of uncrossable fences on map so knew to be careful. Took a long time to get to control...
Happy with routes to 2 and 3. Went around on 5-6 as saw the bit of impassible vegetation behind earth bank on map - didn't look like I wanted to try my luck through it anyway. North route 6-7 was quite nice. Path 10-11 and struggled with loose stony descent out of control. Suppose it had to be hard to get up to/down from otherwise it would have been a pretty stupid place to put a castle... Took corner too fast for 12 and fell off the path - had to camber on the grass and try not to tread on any brownies.
Dog leg to 14 much shorter than expected - found out later scale was 4,000! Went right round on 18 because noticed symbols issue and taking advantage would have meant I was intentionally cheating. With Phil M and Joe for bits from here on.
Good route into 20, but veg isn't quite right on map. Nearly overshot 21 as busy refolding map. Chatting up the hill shows how seriously we all were taking it.
South route to 23 seemed best and caught Phil again. Took the west side 26-27 but there was nothing in it.
Very good course today - hard to choose between this and Stoke Gifford which which I enjoyed most across the series. Rodway Hill probably taking the third slot - despite it being my better result. Almost feels bad for picking favourites - just the standard of the races this year (with one notable exception) has been very high.
Shame about the map issues but they were taken in good spirit by organiser and (most) competitors. Lessons to be learned to make next time even better! I think it's pretty amazing to have a map at all given that the geo-referencing had broken and it was restarted almost from scratch only 6 weeks ago, between exam marking stress. I can't complain because (a) I made the same mistake in reducing symbol sizes on an early edition of one of my maps and (b) Ross race is now only just over a month away...
http://www.strava.com/activities/166829433
Tuesday Jul 15, 2014 #
Running - off road (Cleeve) 1:04:42 [3] 11.08 km (5:50 / km) +245m 5:15 / km
slept:5.0 shoes: inov8 Roclite295 (2)
Usual route anti-clockwise, finishing down Goblin Combe.
Going steady at the front, but not quick - could still feel the weekend quite a lot on reasonably steep uphill/downhill. On the plus side, anything flatter felt easy - either up or down and I was able to keep a fairly good pace without really having to try to hard.
Finished off with an extra climb with Charles whilst he gave me some words of encouragement and guidance on improving running and translating into orienteering.
http://www.strava.com/activities/166421192
Going steady at the front, but not quick - could still feel the weekend quite a lot on reasonably steep uphill/downhill. On the plus side, anything flatter felt easy - either up or down and I was able to keep a fairly good pace without really having to try to hard.
Finished off with an extra climb with Charles whilst he gave me some words of encouragement and guidance on improving running and translating into orienteering.
http://www.strava.com/activities/166421192