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Training Log: rcro

In the last 7 days:

activity # timemileskm+m
  Running5 3:53:13 21.45 34.52 530
  Running - off road2 1:06:22 8.29(8:00) 13.34(4:59) 285
  S&C4 36:00
  Total11 5:35:35 29.74 47.86 815
averages - sleep:5.6
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ThFrSaSuMoTuWe

Tuesday Jun 22 #

12 PM

S&C 6:00 [3]

6 PM

Running intervals (FoDAC) 1:08:43 [4] +15m
slept:6.0 shoes: Mizuno Wave Rider 24 Blk

5x 1km with 1 lap recovery, followed by 3x 200m with 1/2 lap recovery.

Aim to take things a bit more steady than last time as it was such a struggle and I already wasn't feeling too good just from the warm up. End result was consistently faster than last week - with pace increasing generally (unless I made an effort to be slower) - roughly by 10s/km. 200s were all around 2s faster than my fastest last week.

Positive signs, maybe helped by better conditions (although windier) - it's the fastest I've managed to be since I had the vaccine 6 weeks ago.

https://www.strava.com/activities/5512501507

Monday Jun 21 #

12 PM

S&C 5:00 [3]

6 PM

Running 30:04 [3] 6.2 km (4:51 / km) +150m 4:20 / km
slept:6.0 shoes: Nike Pegasus 36

Another couldn't be arsed day. Work seems to do that to me, or just it's running from home is too boring now.

Relatively hilly to Gaer. Off road, ground still very hard and uneven so having to be careful with my ankle.

https://www.strava.com/activities/5507135900

Sunday Jun 20 #

9 AM

Running - off road 45:20 [3] 8.25 km (5:30 / km) +275m 4:43 / km
slept:5.5 shoes: Nike Pegasus 36

Another day on the track but later start so able to get the run in beforehand. CW south from Cold Ashton to check out the first bit of my leg of the relay, and see how hard the hill is. Think I prefer the hill to the concrete descent. All fairly slippery following the overnight rain.

Pace not so quick to be expected with the elevation, but also not a huge effort apart from the hill back at the end. Seemed to be a lot of runners coming south and finishing at Cold Ashton at roughly same time as me.

https://www.strava.com/activities/5499482854

Field judging today, which is less tiring as lots more downtime. Working alongside David Hanstock for one event.
T&F community is a lot like orienteering in being fairly small, and reliant on a very small pool of aging and dedicated volunteers - but from observations so far it does seem better at recognising and appreciating the effort.

Saturday Jun 19 #

9 AM

Running - off road (Ross Parkrun) 21:02 [4] 5.09 km (4:08 / km) +10m 4:06 / km
slept:5.5 shoes: Nike Pegasus 36

Invited over to run in a full dress rehearsal of the revised Ross Parkrun ahead of it restarting (now end of July). Started very steady but wound the pace up as it went on, with a full on effort towards the end.

Most importantly, earned the 0001 finisher token again, so my unbeaten record is extended - now 3 Parkruns in 15 months...

Gave some feedback re: marking, but otherwise a nicer course. Very dry underfoot so not great for ankles.

Overall, really enjoyed seeing people again in the morning. Feels quite strange doing this after so long.

https://www.strava.com/activities/5493782134
10 AM

Running 58:05 [3] 12.2 km (4:46 / km) +25m 4:43 / km
shoes: Nike Pegasus 36

Had time to kill before Jools was due through Llangynidr so popped up to Mordiford to tick off the joining up run that I probably wouldn't bother doing under other circumstances. Basically a lap of The Stank - which encircles Hampton Bishop.

Quite a lot along the river which was quiet apart from canoes. The bit of WVW was slower going though - rough underfoot and overgrown; the anonymous footpaths were better.

About 2k further than I expected, and very sweaty by the end even though the conditions felt nice and cool.

https://www.strava.com/activities/5494368992

Jools looking strong and in very good spirits when he got to the Red Lion, and still cheery when I left him starting the climb up to PCC.

Friday Jun 18 #

2 AM

S&C 20:00 [3]

Went to sleep awkwardly due to the heat and woke up in the night with back pain. Took some painkillers and did some stretching - everything cramping up. Went to bed and then felt fine again.
12 PM

S&C 5:00 [3]

6 PM

Running 25:49 [3] 5.63 km (4:35 / km) +90m 4:15 / km
slept:5.0 shoes: Nike Pegasus 36

Worked right up until the pc shutdown to install updates at end of day and felt fairly tired from the start. Legs not up to much but was moving with more effort towards the end. Warmer than it looked.

https://www.strava.com/activities/5491366893

Thursday Jun 17 #

12 PM

Running 50:32 [3] 10.49 km (4:49 / km) +250m 4:18 / km
slept:5.5 shoes: Nike Pegasus 36

Cooler and drizzlier, apart from when it's hot and sunny, so more bearable than yesterday and didn't feel quite so exhausted before even trying to do anything.

Back to Ewyas Harold for a road loop to Rowlstone and the top of Walterstone to get it joined up. Quite a lot of hills for me with how I've been feeling, and still very humid so took a break in the first dip to wait for a lorry to come down, and again for a breather at the top.

https://www.strava.com/activities/5484845032

Then onto Peterstow to mark out the race around the Wheelers' farm, and to marshal the water splash. Quite a lot of talking to people and eating cake to make up for yesterday.

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