Training Log: rcro
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||O - Planning||1|| 2:00:00|| 4.97||(24:08)|| 8.0||(15:00)|| 100|
| ||Running - off road||2|| 1:35:06|| 9.25||(10:17)|| 14.88||(6:23)|| 400|
| ||Running||2|| 1:18:57|| 8.0||(9:52)|| 12.88||(6:08)|| 260|
| ||Total||5|| 4:54:03|| 22.22||(13:14)|| 35.76||(8:13)|| 760|
|averages - sleep:4.4|
Running 31:37  5.62 km (5:38 / km) +70m 5:18 / km
slept:4.0 (sick) shoes: Mizuno Wave Rider 20
Running - off road (MDC Cwmcarn) 1:13:17  9.88 km (7:25 / km) +360m 6:16 / km
slept:3.5 (sick) shoes: inov8 Mudclaw300 Blk/Gn1
MDC run from Cwmcarn - last in the dark but fairly good turnout.
Legs still struggling so not going very well - and the bike tracks were rough. Smart enough to stay at the back going up so that could sacrifice the rest to be run over before me. Turned light on early when feet started struggling with rocks. Struggling with the steep climb to top of Twmbarlwm (EDIT -ignoring what Strava says turns out this was my fastest time up here by about 8s, and I was trying hard last year).
Pretty gentle on the descents to protect ankle - looking forward to daylight and no snow when I should be more confident. Had hoped the faster ones would peel off and do an extra loop allowing me to cut back with Mark and bloody Alice but everyone cut back together.
Demonstrates I'm well off pace on hills as thought. Have a long weekend free to get some longer runs in but, again, doesn't seem like anyone else is free to join so will probably end up less adventurous than I want.
Running 47:20  7.26 km (6:31 / km) +190m 5:46 / km
slept:5.0 shoes: inov8 Mudclaw300 Blk/Gn1
Fell race cancelled as expected - but not much snow here. Stayed in hoping for the promised heavy snow but it never came so had to venture out in what there was - which wasn't good. Roads clear but pavements pretty much equal split 25% each of thin snow, slush, ice, and clear so moving very cautiously.
Took a route that allowed me to run on the grass more, and this was more variable and having to be a bit careful when crossing tarmac paths. Snow mostly 3-4 inches deep off the roads, so nothing to write home about.
Wind was pretty strong, and against it on the way back. Otherwise would have said it's warmer today than yesterday.
Running - off road race (FoD Parkrun) 21:49  5.0 km (4:22 / km) +40m 4:12 / km
slept:5.0 (sick) shoes: inov8 Mudclaw300 Blk/Gn1
In the snow, again.
Keen to get out and do this as expecting most things tomorrow to be cancelled. About 0 C but didn't feel so cold - apart from when heading straight into the wind/snow. I've said it a lot, but ground conditions about the worst I've seen - mud incredibly slippery and quite a bit of going sideways on sharp corners, over bumps and right along by the sawmills.
Started quite gently and again got stuck in traffic on the out. Had a couple of people (both "tourists" I think) weaving around to block me from passing and the man made it quite clear he wasn't happy when I did get to cut him on the inside. I finished over 2 mins ahead of him... As per the last time I ran at Newport - why are people so anal about it?
Second lap went well and passed Tim who was struggling with conditions. Past Mark at the 2 mile point as usual, and as I didn't want to sprint Oli to the line stuck behind him to get my usual finish token (7).
Most people around 2 mins off their FoD PB so my time reasonably good. Still in winter mode so coping better the temperature today than on Thursday.
O - Planning 2:00:00  8.0 km (15:00 / km) +100m 14:07 / km
shoes: Mizuno Wave Rider 19
Map updates for Ross and checking control sites. River pretty high and very wet feet and lots of jumping over standing water on the meadows. Some of the paths very slippery - recommendation based on *current* conditions is wear fell shoes and bring a snorkel.
5 layers was about right but hands got very cold when I took gloves off to make notes. All my pens gave up after the first hour, fortunately had done the fiddly bits by then.
all weeks |