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Training Log: rcro

In the last 7 days:

activity # timemileskm+m
  Running - off road2 3:08:31 18.08(10:26) 29.09(6:29) 580
  Running3 2:51:22 19.24(8:54) 30.97(5:32) 180
  S&C1 15:00
  Total6 6:14:53 37.32 60.06 760
averages - sleep:5.8
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Friday Dec 14 #

10 AM

Running 1:04:00 [3] 12.5 km (5:07 / km) +105m 4:55 / km
slept:5.0 (sick) shoes: Mizuno Wave Rider 22

Not working today as wasn't prepared to go up to York just for Christmas do.

Had 2 runs planned - Hay Bluff if Ben wanted to run, or Brecon if not - he said he wanted to rest up for Skirrid so made my decision for me.

Very cold this morning, but felt warmer than last night and quite nice once started going. Some of the lane was a bit icy. Not coughing anything like as bad as I had been earlier in the week, but still not better.

https://www.strava.com/activities/2016500117

Realised I'd left my watch behind when I was most of the way there - so glad the phone was fully charged and had a bum bag with me.

Thursday Dec 13 #

7 PM

Running - off road race (Rising Sun Night Race) 25:51 [4] 5.39 km (4:48 / km) +140m 4:15 / km
slept:5.0 (sick) shoes: inov8 Mudclaw300 Blk/Gn2

Not a huge amount I could give this - but cold was a lot less of a hindrance than it was yesterday. Very cold temperature though - about 0 and ground frozen going to start.

Got a very poor start and well out of position and had to work to get back up. Cleared a lot of people of the muddy climb and managed to hold to the finish. Getting stuck in traffic a bit towards the end - just behind Bobby Pritchard, who appears to be running for Chepstow this week.

9th overall - 1 min behind Cory in third (also coughing a fair bit). Could have been a pretty good run if I was well. Forest beat Chepstow by a fairly clear margin.

https://www.strava.com/activities/2015825330

Had to rescue a car from a ditch on the way back.

Wednesday Dec 12 #

12 PM

Running (Tredegar) 36:40 [3] 6.53 km (5:37 / km) +75m 5:19 / km
slept:6.0 shoes: Mizuno Wave Rider 22

Day off today, so on to do the other join planned for last weekend in Tredegar. Coughing was quite a bit worse today, but was at least able to cough up what I couldn't yesterday so hopefully has done me some good. Not running well, and pleased to have an otherwise nice easy day sat in the warm. Think the medication is starting to work now.

Cyclist had been knocked over on the way back and didn't look in a good way. Was already paramedics on scene so didn't dwell.

https://www.strava.com/activities/2013442038

Tuesday Dec 11 #

6 PM

Running intervals (FoDAC) 1:10:42 [4] 11.94 km (5:55 / km)
slept:5.0 (sick) shoes: Mizuno Wave Rider 22

Test for how well I could run today. 800s in teams of 3, each person offset by 400m so run one lap with one person then they get replaced by the next one starting out.

Warm up wasn't great in terms of cough so thought it best I do my own thing rather than group up - but didn't allow for how much I attract soon to be army officers and found I had two desperate to run with me. At least Chloe had just as hard a team (Cory+Marcus) - and we were both doing the same legs.

Deteriorated as expected but some consistency at least later on (and not truly terrible):
2:49 (first lap on my own as starting - and went fast, 2nd with Ben)
2:55 (first lap was 2nd half of Henry's first effort, so had to work hard to keep with him)
3:02
2:59
3:01
3:02
3:01
Later efforts I was leaving Henry behind on 1st lap, but struggling to hold on to Ben on 2nd.

Followed with 5x 200s. Unlike most of the others who did it, I'm not a sprinter. 39.7, 39.0, 38.4, 38.7, 38.8 - I'll take that with current ailments.

https://www.strava.com/activities/2012363772

Generally felt fine - even though didn't sound it at all.

Monday Dec 10 #

6 PM

S&C 15:00 [3]
slept:6.5 (sick)

Hard to motivate myself to do any of this. On the plus side got a doctors appointment and they've given me something - but apart from occasional coughs the cold part is pretty much gone

Sunday Dec 9 #

10 AM

Running - off road long (Forest) 2:42:40 [3] 23.7 km (6:52 / km) +440m 6:17 / km
slept:7.0 (sick) shoes: inov8 Mudclaw300 Dayglo/Blk

Reluctantly had to drop out of the XC as with cold 100% effort would at best be equivalent of 80% of usual so wouldn't count for the team; 4 laps of playing fields and a £6 charge to drive home not really selling it if the run wasn't going to be good...

Instead and adhoc MDC run in the Forest with Marcus, Ben - and for half of it Mark, Alice and Meg.

Good route taking in bits of wood I've never been in - and pleasantly surprised by Noxon with all of its big holes (assume a continuation of the Scowles) as I'd dismissed it as a small wood of no particular note. Will need to return here for further exploration. Getting out the other side was harder, I think Marcus would blame the map...

Having expected us all to stay together was a bit disappointed at the likely lack of distance, so pleased when we split up by the tip - so I then led Marcus and Ben around the new trail I found a few weeks back, and then a quick inspection of the parkrun course (much dryer than people had implied). Returned down Wimberry Slade and then along the west side of New Road, taking in a bit of Nagshead which is another new bit for me.

Coughing a lot up during the run but feeling a lot better for it. Suffering with stomach cramps from the start of the descent after Parkrun - I think this is more linked to the various supplements and pills I've been taking to try and help fight the cold than anything else.

Hot chocolate and expensive chocolate and orange cake after.

https://www.strava.com/activities/2008383999

Need to start getting more long and hilly runs in.

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