Training Log Archive: rcroIn the 7 days ending Feb 28, 2016:
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Sunday Feb 28, 2016 #
O - Planning (Kenfig map check) 2:18:25 [3] 17.59 km (7:52 / km) +220m 7:24 / km
slept:5.0 shoes: inov8 Mudclaw300 Red/Blue
A struggle. After giving up for second time went for a long run following linear features. Think I should learn my place and stick to orange standard in future.
https://www.strava.com/activities/504605751
https://www.strava.com/activities/504605751
Saturday Feb 27, 2016 #
9 AM
Running - off road (FoD Parkrun) 19:56 [3] 5.0 km (3:59 / km) +20m 3:55 / km
slept:4.5 shoes: inov8 Mudclaw300 Red/Blue
Apart from the usually muddy bits (very slow!) - conditions were pretty good for this. Running sub 4min/k most of the time but dropping to 5.5-6 where it was muddy. Lost 2nd place to a man being pulled by a dog at the end.
At least another sub-20 done, and I value it more highly on FoD course.
https://www.strava.com/activities/503265592
At least another sub-20 done, and I value it more highly on FoD course.
https://www.strava.com/activities/503265592
12 PM
Orienteering (NGOC Training) 1:11:12 [3] 9.03 km (7:53 / km) +285m 6:49 / km
shoes: inov8 Mudclaw300 Red/Blue
7.9km brown course.
Rubbish start and didn't get with the map for the first two controls - caught by Patrick and then were roughly together until near 12 - often took quite different routes but usually met up at controls.
Went slightly north of straight on 10-11 rather than around the paths - which I'd thought was quicker. Despite ROST actually being slow green now seemed to gain 40s or so on Patrick on this leg.
Nice course - enjoyed it. Calf didn't, and not always able to feel right foot so guess the tape was cutting off something it shouldn't - at least it did save it from spraining when turned on a bit of brash.
https://www.strava.com/activities/503652977
Rubbish start and didn't get with the map for the first two controls - caught by Patrick and then were roughly together until near 12 - often took quite different routes but usually met up at controls.
Went slightly north of straight on 10-11 rather than around the paths - which I'd thought was quicker. Despite ROST actually being slow green now seemed to gain 40s or so on Patrick on this leg.
Nice course - enjoyed it. Calf didn't, and not always able to feel right foot so guess the tape was cutting off something it shouldn't - at least it did save it from spraining when turned on a bit of brash.
https://www.strava.com/activities/503652977
Wednesday Feb 24, 2016 #
Running (Lliswerry) 1:07:49 [3] 12.06 km (5:37 / km) +180m 5:14 / km
slept:5.0 shoes: Mizuno Wave Rider 18
15x Hartridge Hill with group 1 - split down as 3 blocks of 5 reps, 2-2.5 mins between. Given it's a pretty easy session would rather have 5 reps of 5, or 2 of 10 as doesn't need all the waiting around!
Not trying as hard as last time as a bit tired out and done a lot of hills now this week. But did a bonus 2 at the back of group 3 after I'd finished my 15.
Jog back got held up for a few mins by tesco as a woman pulled out across two lanes of dual carriageway without thinking to look in case there was a van coming down it...
https://www.strava.com/activities/501500265
Not trying as hard as last time as a bit tired out and done a lot of hills now this week. But did a bonus 2 at the back of group 3 after I'd finished my 15.
Jog back got held up for a few mins by tesco as a woman pulled out across two lanes of dual carriageway without thinking to look in case there was a van coming down it...
https://www.strava.com/activities/501500265
Tuesday Feb 23, 2016 #
Running - off road (MDC Bike Park Wales) 1:18:51 [3] 12.16 km (6:29 / km) +410m 5:33 / km
slept:5.0 shoes: inov8 Mudclaw300 Red/Blue
MDC run around Mynydd Gethin near Merthyr.
Pretty slow going up - yesterday's all downhill run seems to have tired me out more than I'd thought.
But quite a nice run, nice moon, and generally very favourable weather - wearing a windproof was a mistake as overheating! Good to get out and run somewhere different, and keep building the climb up.
https://www.strava.com/activities/500752405
Pretty slow going up - yesterday's all downhill run seems to have tired me out more than I'd thought.
But quite a nice run, nice moon, and generally very favourable weather - wearing a windproof was a mistake as overheating! Good to get out and run somewhere different, and keep building the climb up.
https://www.strava.com/activities/500752405
Monday Feb 22, 2016 #
Running 57:37 [3] 11.01 km (5:14 / km) +270m 4:40 / km
slept:5.0 shoes: Mizuno Wave Rider 18
Plan was for an easy jog taking in some hills. Unfortunately the route I took was all downhill so had to keep adding extra loops at the end. Lovely evening to be out.
https://www.strava.com/activities/499837093
https://www.strava.com/activities/499837093