Training Log Archive: rcroIn the 7 days ending Mar 9, 2015:
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Monday Mar 9, 2015 #
Running (Westbury Harriers) 48:06 [3] 10.05 km (4:47 / km) +75m 4:37 / km
slept:4.5 weight:74.1kg shoes: Saucony Powergrid Triumph 11 y
Westbury group 2 with Alex. Portway west to Shirehampton.
Fairly steady to fast pace throughout. Not feeling too good but equally not pushing very hard as a result. Quite surprised to be right up there with my top segment times given that last time I was trying quite a bit harder. Shows must be some progress.
http://app.strava.com/activities/265642443/overvie...
Fairly steady to fast pace throughout. Not feeling too good but equally not pushing very hard as a result. Quite surprised to be right up there with my top segment times given that last time I was trying quite a bit harder. Shows must be some progress.
http://app.strava.com/activities/265642443/overvie...
Sunday Mar 8, 2015 #
Event: Sarum Saunter
Note
(rest day)
Saturday Mar 7, 2015 #
Event: Western Night League
1 PM
Running warm up/down 15:00 [3] 2.0 km (7:30 / km) +30m 6:59 / km
slept:4.0 shoes: inov8 Mudclaw300 Yellow1
Warm up with Mark and Alice, including a bit of muddy field. Then quick run back to car to drop off windproofs as they relaxed kit requirements.
2 PM
Running - off road race (Dare Valley Fell Race) 49:00 [4] 8.83 km (5:33 / km) +350m 4:38 / km
shoes: inov8 Mudclaw300 Yellow1
Something in legs wasn't really keen on doing this, but got into it - hard initial climb then flattens out into a continuous slog for another 3k (and 250m or so climb). Did well for me to keep running for first 3.5k before really struggling for last bit up to trig point.
Coming off the top, should have taken more aggressive short cut as the tussocks really weren't anything like as bad as I was led to believe - Andy Creber got past by taking more direct route, but I think I was still running faster through the terrain. Of course, short very steep bit down to path went very slowly.
Not really very quick on the path descent - it was quite hard on the knees and rocky for the ankle. Alice caught up at bottom of the steeper bit so had to pick pace up for the long flattish run back into finish. With about 1k to go was a short climb - marshy 200m with say 15m climb - managed to overtake 8 here, and hold them off to the end. Got another just before the finish and pretty much together with the next two along - so shows that my running pace isn't too bad now.
Calves and hamstrings survived without too much trouble. Clear victory over Neil, Alice (who seems to be running pretty well at the moment), and Mark under pretty unusual circumstances. Can't be disappointed with that.
Lovely day today - 14C - but thinking may organiser should have cancelled because course did cross one or two "dangerous" ditches towards the end - even had marshals placed to recover the bodies. In all seriousness, last few k could well have been pretty manky today if the Gwent League went ahead and churned it all up.
https://www.strava.com/activities/264528194/overvi...
Coming off the top, should have taken more aggressive short cut as the tussocks really weren't anything like as bad as I was led to believe - Andy Creber got past by taking more direct route, but I think I was still running faster through the terrain. Of course, short very steep bit down to path went very slowly.
Not really very quick on the path descent - it was quite hard on the knees and rocky for the ankle. Alice caught up at bottom of the steeper bit so had to pick pace up for the long flattish run back into finish. With about 1k to go was a short climb - marshy 200m with say 15m climb - managed to overtake 8 here, and hold them off to the end. Got another just before the finish and pretty much together with the next two along - so shows that my running pace isn't too bad now.
Calves and hamstrings survived without too much trouble. Clear victory over Neil, Alice (who seems to be running pretty well at the moment), and Mark under pretty unusual circumstances. Can't be disappointed with that.
Lovely day today - 14C - but thinking may organiser should have cancelled because course did cross one or two "dangerous" ditches towards the end - even had marshals placed to recover the bodies. In all seriousness, last few k could well have been pretty manky today if the Gwent League went ahead and churned it all up.
https://www.strava.com/activities/264528194/overvi...
7 PM
Orienteering - Night race (WNL Pwll Du) 59:34 [3] 7.81 km (7:38 / km) +150m 6:58 / km
shoes: VJ Integrator High (2)
WNL on Pwll Du. Mass start.
Very windy and cold - bit of a shock after summer in Aberdare earlier on. Got to first control before looking at the map and then towards the front of the group going that way, before splitting off and doing my own thing out of sync with everyone else.
S-1-6-13-14-5-19-22-21-24-27-25-26-23-17-3-12-18-10-16-11-2-7-F. 475 points.
Didn't bother with 8 as not worth the points. Stopped after 5 to decide where to go. Left 19 and had a look down for 20 before deciding I probably wouldn't want to so went for 22. Then didn't go the right way, got lost, found myself around 5/14 and was ok.
21-24 was horrible through deep tussocks. So took the path long way round for 27. Small miss on 26. Small miss on 17. Left 3 heading south as plan was to go for 28, realised it was stupid idea and should go for 18, and if so 12 was close by and nice stream to follow down into 18. In theory sounded good, in practice managed to cross two paths without noticing, got lost, found out I was right next to it.
Pleased to find road at 11 as wasn't ticking features off well. Some trouble with 2, did a lot of up as expected, then found it went down a long way other side - as only for 10 points was set to bail out but then saw it in distance. Trouble matching paths heading for 7 so took a sharp right where everyone else was going, stopped a bit too early.
Quite a poor run from me tonight, but knee was struggling after earlier race and quite a tough area. Very lucky with the navigation at times. Well beaten by Mark Ponsford - which means a very good result for him.
Closes off a fairly successful night-o season for me.
https://www.strava.com/activities/264536516
Very windy and cold - bit of a shock after summer in Aberdare earlier on. Got to first control before looking at the map and then towards the front of the group going that way, before splitting off and doing my own thing out of sync with everyone else.
S-1-6-13-14-5-19-22-21-24-27-25-26-23-17-3-12-18-10-16-11-2-7-F. 475 points.
Didn't bother with 8 as not worth the points. Stopped after 5 to decide where to go. Left 19 and had a look down for 20 before deciding I probably wouldn't want to so went for 22. Then didn't go the right way, got lost, found myself around 5/14 and was ok.
21-24 was horrible through deep tussocks. So took the path long way round for 27. Small miss on 26. Small miss on 17. Left 3 heading south as plan was to go for 28, realised it was stupid idea and should go for 18, and if so 12 was close by and nice stream to follow down into 18. In theory sounded good, in practice managed to cross two paths without noticing, got lost, found out I was right next to it.
Pleased to find road at 11 as wasn't ticking features off well. Some trouble with 2, did a lot of up as expected, then found it went down a long way other side - as only for 10 points was set to bail out but then saw it in distance. Trouble matching paths heading for 7 so took a sharp right where everyone else was going, stopped a bit too early.
Quite a poor run from me tonight, but knee was struggling after earlier race and quite a tough area. Very lucky with the navigation at times. Well beaten by Mark Ponsford - which means a very good result for him.
Closes off a fairly successful night-o season for me.
https://www.strava.com/activities/264536516
Thursday Mar 5, 2015 #
Running intervals (Westbury Harriers) 47:14 [4] 7.89 km (5:59 / km)
slept:5.0 shoes: Saucony Powergrid Triumph 11 y
Westbury intervals. Grass 30s/1min/2min pyramids x3 - 30s rest between efforts, 2 mins between pyramind.
Steady rather than quick given I'm not supposed to have recovered from Tuesday until Saturday (now Sunday) afternoon. Also just drunk glass of champagne as leaving work since they're trying to make us forget we're getting taken over and all the aggro that comes with that.
All efforts bar last two of 2nd pyramid were below 4 min/k - pretty consistent on 3:50/k for most. Reasonably happy.
https://www.strava.com/activities/263475646/overvi...
Steady rather than quick given I'm not supposed to have recovered from Tuesday until Saturday (now Sunday) afternoon. Also just drunk glass of champagne as leaving work since they're trying to make us forget we're getting taken over and all the aggro that comes with that.
All efforts bar last two of 2nd pyramid were below 4 min/k - pretty consistent on 3:50/k for most. Reasonably happy.
https://www.strava.com/activities/263475646/overvi...
Tuesday Mar 3, 2015 #
Running 1:55:39 [3] 21.54 km (5:22 / km) +180m 5:09 / km
slept:4.5 weight:73.1kg shoes: Saucony Powergrid Triumph 11 y
Been eating far too much cake and chocolate at work so changed rest day into long easy run, incorporating BOK lap of Filton Golf Course.
Fairly gentle pace, and it didn't feel hard except for going uphill after I overdid the climb towards the end. Still felt I could go on for several more k at that pace - so does show some indication of improvement given it's 4 day in a row and pretty cold and windy out.
Very muddy and slippery off the road.
https://www.strava.com/activities/262579814/overvi...
Fairly gentle pace, and it didn't feel hard except for going uphill after I overdid the climb towards the end. Still felt I could go on for several more k at that pace - so does show some indication of improvement given it's 4 day in a row and pretty cold and windy out.
Very muddy and slippery off the road.
https://www.strava.com/activities/262579814/overvi...