Training Log: Craney

Orienteering race (SWOC Regional Event) 20:00 [5] 4 km (5:00 / km)
shoes: adidas swoops

Mynydd Llangatwg Regional Event (first 10.5 controls before bashing shin on rock). Lovely day, great area, good map, terrible course. Shame cos it could've been great, but the course was really easy and boring. To rub salt in a sore wound, I got to the top of the hill and consequently twatted my shin on a rock. A bit shocked for a bit and in some pain so didn't know what to do.

Orienteering 23:00 [3] 4.5 km (5:07 / km)
shoes: adidas swoops

... then hobbled to 12 before stopping and sitting down for 4mins. As I hadn't been planning ahead, I was expecting the rest of the course to be quite good (as we were now on the edge of the holey bit), but while sitting down I had a look at the rest and it looked just as pants. In the meantime, the pain subsided and I started a walk then jog and realised I was probably ok. In a boo, but carried on trying to enjoy the views and weather, which wasn't too hard fortunately. Time was 47 cos obviously the race clock doesn't stop when you do! Meh - not quite what I was looking for today, but a nice day out with Gracie and Keith and I think it's just a bruise so I'll be reet.

Running warm up/down 15:00 [2] 3 km (5:00 / km)
shoes: adidas swoops

Warm up only (in a boo so didn't warm down).

Running race (Midland Road Relays) 15:53 [5] 5 km (3:11 / km) vdot: 65.1
shoes: New Balance 1024 - 2nd pair

9th leg in the Midland 12 Stage Road Relays for Bristol and West AC. We came 3rd :o) and so did the women, so it was a happy minibus back home to Bristol. Course wasn't quite 5km, but was quite hilly so apparently "ran like a quick 5k", so my time was probably about right for me, although I was hoping to be a bit quicker and was one of the slowest in our team! My excuse is that it absolutely pissed it down for legs 8-10 and was basically minging the whole way (must've made some difference). Meh. Set off just behind some Birchfield guy in 4th and kept with him up the hill and on the flat, but he edged away over the last couple of km. Handed over in 4th about 20secs down on 3rd. Leg 10 did well but dropped us to 5th as he was up against some African who does a 28min 10km. Leg 11 then ran 14.4? for 5km before Leg 12 (Tom Russell) did it in 14.13 (ridiculous) and overtook Birchfield and their band of Africans just before the line. Tipton 1st, Coventry 2nd. Lots of standing around and travelling for a 15min run, but worth it I reckon. Grace ran it like an extremely fast 5km (knocking about 1min off)!

C • Good Effort. 4

Running warm up/down 45:00 [2] 9 km (5:00 / km)
shoes: New Balance 1024 - 2nd pair

Did a decent amount of up and down since there wasn't much else to do.

Note
(rest day)

Running 46:00 [3] 10.5 km (4:23 / km)
shoes: Nike Pegasus

Extended IW via Blaise, Sneyd Park, the Downs and Clifton Wood. Felt a bit tired in the legs.

Running 28:00 [3] 6.5 km (4:18 / km)
shoes: Nike Pegasus

HFW

Running 32:00 [2] 7 km (4:34 / km)
shoes: Nike Pegasus

Morning jog exploring around Henbury. Nothing to write home about.

C • what do you write home about? 3

Running 1:27:00 [3] 19.5 km (4:28 / km)
shoes: adidas swoops

Got a new superduper headtorch that's megabright so waited til it got dark before doing my proper run today. It was mint! Well, it turned itself off a few times which was mildly concerning, and it stopped after 85mins. Fortunately I was only 2mins from home then. Hopefully just teething problems - the guy says I can swap it if it continues. On the plus side, I have now blinded several rabbits, cats and foxes in the Blaise/King Weston Hill/Shirehampton Park/Sea Mills/Dingle areas :o) Plus a few weirdos sat on benches in the dark. Felt good running too.

C • Blinding 8

Running intervals 32:00 [5] 8 km (4:00 / km)
shoes: New Balance 1024 - 2nd pair

B&W intervals on the Promenade. 4x mid-length reps (3.32, 3.32, 3.33, 3.32 off 5mins) followed by 4x shorter reps (2.02, 2.02, 2.03, 2.01 off 3mins). Tough sesh (as they always are) - each rep started slightly downhill to a turnaround, then were all uphill gradually getting steeper. Felt pretty strong.

Running 43:00 [3] 9 km (4:47 / km)
shoes: New Balance 1024 - 2nd pair

Ran to and from intervals.