Training Log: rcro
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||3|| 2:56:28|| 23.3||(7:34)|| 37.5||(4:42)|| 255|
| ||Running - off road||1|| 1:25:27|| 8.09||(10:34)|| 13.02||(6:34)|| 370|
| ||Orienteering||1|| 49:42|| 4.08||(12:12)|| 6.56||(7:35)|| 315||12 /||15c||80%|
| ||Total||5|| 5:11:37|| 35.47||(8:47)|| 57.08||(5:28)|| 940||12 /||15c||80%|
|averages - sleep:6.2 weight:70.9kg|
Running 53:37  11.75 km (4:34 / km) +10m 4:33 / km
ahr:158 max:181 slept:5.5 weight:70kg (sick) shoes: Adidas Adizero SL
Back across the river for more streets. Wind picked up again so felt cold - but had got warm by later on - moving consistently and relatively quickly. Legs a bit tired today and the steps for bridge took out a lot of momentum. Glad to finish though.https://www.strava.com/activities/10306121067
Running 1:08:08  14.38 km (4:44 / km) +150m 4:30 / km
ahr:150 max:175 slept:6.2 weight:71kg (sick) shoes: Adidas Adizero SL
Back in Taffs Well for MDC meeting so came a bit early to get streets done. Moving generally ok. Skipped Gwaelod as a long way with not enough time, but then had enough left at the end to add on the loop around industrial estate.
Passed Sarah and Fernie at least 3 times. Early part was a bit tedious with long dead end road - at least not a dead end for pedestrians so efficient route (yield 9km from 14).https://www.strava.com/activities/10302592928
Running - off road 1:25:27  13.02 km (6:34 / km) +370m 5:45 / km
slept:6.7 weight:71kg (sick) shoes: Adidas Terrex Speed SG (22)
MDC Taffs Well. Up around Nantgarw and Efail Isaf - only second time I've done this route and previous one cut the top end off.
Nice run, moving fairly consistently without many stops second half, if struggling a bit on the uphills. Very muddy early section - I've now had to wash these shoes more times in the last month than the previous two pairs combined.https://www.strava.com/activities/10297315012
Orienteering 49:42  *** 6.56 km (7:35 / km) +315m 6:07 / km
spiked:12/15c slept:6.5 weight:71.5kg (sick) shoes: Adidas Terrex Speed SG (22)
6km blue course at Storey Arms. Cold day so went out with 3 layers plus gloves, and never got warm. Early part was steep uphill against the wind, and with it being cold, played to all my current weaknesses and struggled to get the lungs to work. Climb out from 2 required occasional hand contact with ground and as this was cold and damp made my hands so cold for the next 15 minutes that I thought I should retire and get back in the warm. Constantly moving fingers and toes to try and get circulation going.
Navigation was ok, despite it being foggy. I was always where I thought I was and picked relatively safe routes that I thought might keep me a bit drier too. Only real error on 9 where I read it as being a contour or 2 lower than 8 - when actually same contour. Felt like it was higher. Had to pay attention to map down to 11 to be sure I knew where I was - would be easy in good vis.
Feet got wet around 11/12 so from there was a rush to get back and into car with heating, and change shoes/socks. Glad to come out and do this, but I need to be so much more careful with winter weather than I used to. https://www.strava.com/activities/10283998935
Running 54:43  11.37 km (4:49 / km) +95m 4:37 / km
slept:6.3 weight:71kg (sick) shoes: Adidas Adizero SL
Getting Llanfoist done before spectating Blorenge race. Cold day, but nice in the sun. Too cold for watch to pick up heart rate.
Lots of dead ends (and one non-dead end which had the map shown, I would have run differently). Expected new housing estates to have more ways through.https://www.strava.com/activities/10278651000
all weeks |