Training Log Archive: rcroIn the 7 days ending Jun 4, 2017:
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Sunday Jun 4, 2017 #
5 PM
Walking (Neuadd Skyline) 3:55:40 [3] 16.16 km (14:35 / km) +685m 12:02 / km
slept:5.5 shoes: Salomon Speedcross 4
Evening walk from Torpantau pass doing Neuadd Skyline anticlockwise (and skipping out Fan y Big). Got back just ahead of properly dark, and the rain.
Pretty windy - so cold on the tops. Clag down for half of it. No queue at top of Pen y Fan at 8pm so felt obliged to stop for a photo. Suppose it's times like this when you really do need a selfie stick...
Nice to get out, and I hope not running helps the knee - but it was very rough. The new track they've put down from the trig to reservoir isn't very nice.
https://www.strava.com/activities/1021610597
Pretty windy - so cold on the tops. Clag down for half of it. No queue at top of Pen y Fan at 8pm so felt obliged to stop for a photo. Suppose it's times like this when you really do need a selfie stick...
Nice to get out, and I hope not running helps the knee - but it was very rough. The new track they've put down from the trig to reservoir isn't very nice.
https://www.strava.com/activities/1021610597
Saturday Jun 3, 2017 #
2 PM
Running - off road (Blorenge) 1:09:00 [3] 10.72 km (6:26 / km) +330m 5:35 / km
slept:5.0 shoes: inov8 Mudclaw300 Dayglo/Blk
Still lacking some motivation to get out - eventually settled on loop around the Blorenge and had to sit in car for a while to wait for the forecast "sunshine" to stop pouring. Of course, within 2 mins of starting the clouds had all parted and was baking.
Pretty rough with rocks, and with all the descent early on, meant was feeling knee quite quickly. As per yesterday, climbs seemed very tough - but good segment placings (the second should also have been top 10 - but I turned right when the footpath arrow pointed right, but the footpath went straight on).
Climb was also aggravating knee where it was steep - so most of climb. Once past the hut was against the wind the rest of the way - stomach started cramping and getting very uncomfortable so had to stop a couple of times just before the end.
Knee stiff, but should be able to loosen with stretching.
https://www.strava.com/activities/1019125976
Pretty rough with rocks, and with all the descent early on, meant was feeling knee quite quickly. As per yesterday, climbs seemed very tough - but good segment placings (the second should also have been top 10 - but I turned right when the footpath arrow pointed right, but the footpath went straight on).
Climb was also aggravating knee where it was steep - so most of climb. Once past the hut was against the wind the rest of the way - stomach started cramping and getting very uncomfortable so had to stop a couple of times just before the end.
Knee stiff, but should be able to loosen with stretching.
https://www.strava.com/activities/1019125976
Friday Jun 2, 2017 #
11 AM
Running 24:34 [5] 5.45 km (4:30 / km) +75m 4:13 / km
shoes: Mizuno Wave Rider 19
Lacking inspiration, and as it was raining, short run from home. Despite the rain - very, very humid and not so nice conditions for running.
Pace fairly quick, and trying hard in second half. All hill climbing felt like very hard work - but nearly a clean sweep of segment PBs so maybe not quite so bad. 2s off best time for full Risca Road - and sure would have bettered it if not for the 3 vans parked blocking the pavement in the last section.
No pain with knee during run, but feeling worked quite quickly afterward so need to give it more stretching.
Hoping to actually find something to do with rest of weekend now. No parkrun as don't want to do another hard and fast run after today's.
https://www.strava.com/activities/1017313446
Pace fairly quick, and trying hard in second half. All hill climbing felt like very hard work - but nearly a clean sweep of segment PBs so maybe not quite so bad. 2s off best time for full Risca Road - and sure would have bettered it if not for the 3 vans parked blocking the pavement in the last section.
No pain with knee during run, but feeling worked quite quickly afterward so need to give it more stretching.
Hoping to actually find something to do with rest of weekend now. No parkrun as don't want to do another hard and fast run after today's.
https://www.strava.com/activities/1017313446
Thursday Jun 1, 2017 #
Event: Evening Urban Event
7 PM
Orienteering - Urban race (Lydney) 39:41 [4] 8.08 km (4:55 / km) +90m 4:39 / km
slept:5.5 shoes: Mizuno Wave Rider 19
Street race around Lydney. Hot day. Started right at the end as helping beginners. Gave Chris/Dec 5-10 mins head start so had some people to chase down - got both of them on 6.
Some quite long legs, and mostly road as Bathhurst Park is shut at the moment. Going quite well and finished without knee being in pain which is first time in over a month now.
2nd behind Chris McCartney.
Wildlife count - 1 adder and 1 slow worm at New Fancy in afternoon; x million rabbits on the M48 on way home.
https://www.strava.com/activities/1016486107
Some quite long legs, and mostly road as Bathhurst Park is shut at the moment. Going quite well and finished without knee being in pain which is first time in over a month now.
2nd behind Chris McCartney.
Wildlife count - 1 adder and 1 slow worm at New Fancy in afternoon; x million rabbits on the M48 on way home.
https://www.strava.com/activities/1016486107
Wednesday May 31, 2017 #
Note
(rest day)
Tuesday May 30, 2017 #
6 PM
Running - off road (MDC Coity) 1:25:07 [3] 10.99 km (7:45 / km) +410m 6:32 / km
slept:5.0 shoes: inov8 Mudclaw300 Dayglo/Blk
MDC run from near the Whistle by Blaenavon.
Rather than running the Coity race route instead went somewhere different. Marcus lost the footpath and it was the footpath's fault so was pretty slow. Right at the back with Andy Stott most of the way. Tired from weekend and in need of a rest day.
https://www.strava.com/activities/1013304376
Huge amount of food in the Rifleman's after. Too much.
Rather than running the Coity race route instead went somewhere different. Marcus lost the footpath and it was the footpath's fault so was pretty slow. Right at the back with Andy Stott most of the way. Tired from weekend and in need of a rest day.
https://www.strava.com/activities/1013304376
Huge amount of food in the Rifleman's after. Too much.
Monday May 29, 2017 #
10 AM
Running warm up/down 4:37 [3] 0.79 km (5:51 / km) +20m 5:11 / km
slept:5.0 shoes: Mizuno Wave Rider 19
11 AM
Orienteering - Urban (West Cross) 31:27 [3] 4.11 km (7:39 / km) +80m 6:58 / km
shoes: Mizuno Wave Rider 19
Sprint orienteering in West Cross, planned by Ben on a Ben map. Being chased by Clare.
Fantastic little area and perfect place to test planning ahead and making quick decisions. Went the long way to 3 as didn't appreciate scale and hadn't picked out the best route to 12 until after I had started out from 11.
More mistakes made on side 2 - going back over where we started. Hadn't spotted uncrossable wall before 3 until just before and went a little bit funny before 6.
Great course and good fun.
https://www.strava.com/activities/1011071134
Fantastic little area and perfect place to test planning ahead and making quick decisions. Went the long way to 3 as didn't appreciate scale and hadn't picked out the best route to 12 until after I had started out from 11.
More mistakes made on side 2 - going back over where we started. Hadn't spotted uncrossable wall before 3 until just before and went a little bit funny before 6.
Great course and good fun.
https://www.strava.com/activities/1011071134
2 PM
Orienteering 1:13:59 [3] 6.95 km (10:39 / km) +225m 9:10 / km
shoes: Adidas Kanadia tr7
Afternoon training on Broughton Burrows.
1. Control pick in reverse. Mostly ok but went pretty bad at around 13 (first one was 15!) - overshot pretty badly and alarm bells starting going off as nothing fitted, and had then bumped into Brendan who was going the other way and into 5. In my defence, Ben was also standing around here looking pretty lost, apparently doing the same exercise. Managed to relocate, which is some achievement. Must have been in the wrong place on another (as it had a tag in for a later exercise) but found the next site OK despite coming from wrong direction.
https://www.strava.com/activities/1011689362
19:32, 1.74km, 70m
2. Corridor exercise is rougher terrain to north. This went fairly well and stayed well in line for c.95% distance - but started to go wrong near the end when there was no positive feature to work with. Spent a little bit of time exploring interesting features off the corridor before getting back on about 100 yards later. Tough going and tiring. Took a little detour at top to link up to the coast path as Ben wouldn't let me join it up back in October.
https://www.strava.com/activities/1011689345
30:07, 2.63km, 95m
3. Windows in reverse, and the windows were not very big. Definitely easier in reverse and without good (read "any") pacing strategy had to rely on good compass and to calibrate distance estimates as I left 8 (the first control). This turned out to be remarkably successful getting 7, 6, and 5 all fine, on a good line for 4 but stopped a little early (checked map and decided was too early). Poor bearing on 3 but only one area where contours would fit. Good line to 2 but doubted and stopped way too early, carried on checking all holes and found it where it would have been if I kept straight on. 1 was the hardest to find, stuck on the bearing and aimed to start looking around for features when it looked familiar (as this was where I came to on first exercise). Stumbled upon Oscar, Clare and the tag on my line before I knew to pay attention.
https://www.strava.com/activities/1011689139
24:20, 2.58km, 60m
Collected the windows tags in after - by walking. Started feeling very faint at the far end and kept feeling like I would collapse at every step. Walk slowed to a stumble - kept going only by the thought of the orange cake waiting in the car. It's the most faint I've felt - more so than just before when I actually did faint at work last summer.
Pretty tired.
1. Control pick in reverse. Mostly ok but went pretty bad at around 13 (first one was 15!) - overshot pretty badly and alarm bells starting going off as nothing fitted, and had then bumped into Brendan who was going the other way and into 5. In my defence, Ben was also standing around here looking pretty lost, apparently doing the same exercise. Managed to relocate, which is some achievement. Must have been in the wrong place on another (as it had a tag in for a later exercise) but found the next site OK despite coming from wrong direction.
https://www.strava.com/activities/1011689362
19:32, 1.74km, 70m
2. Corridor exercise is rougher terrain to north. This went fairly well and stayed well in line for c.95% distance - but started to go wrong near the end when there was no positive feature to work with. Spent a little bit of time exploring interesting features off the corridor before getting back on about 100 yards later. Tough going and tiring. Took a little detour at top to link up to the coast path as Ben wouldn't let me join it up back in October.
https://www.strava.com/activities/1011689345
30:07, 2.63km, 95m
3. Windows in reverse, and the windows were not very big. Definitely easier in reverse and without good (read "any") pacing strategy had to rely on good compass and to calibrate distance estimates as I left 8 (the first control). This turned out to be remarkably successful getting 7, 6, and 5 all fine, on a good line for 4 but stopped a little early (checked map and decided was too early). Poor bearing on 3 but only one area where contours would fit. Good line to 2 but doubted and stopped way too early, carried on checking all holes and found it where it would have been if I kept straight on. 1 was the hardest to find, stuck on the bearing and aimed to start looking around for features when it looked familiar (as this was where I came to on first exercise). Stumbled upon Oscar, Clare and the tag on my line before I knew to pay attention.
https://www.strava.com/activities/1011689139
24:20, 2.58km, 60m
Collected the windows tags in after - by walking. Started feeling very faint at the far end and kept feeling like I would collapse at every step. Walk slowed to a stumble - kept going only by the thought of the orange cake waiting in the car. It's the most faint I've felt - more so than just before when I actually did faint at work last summer.
Pretty tired.