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Attackpoint - performance and training tools for orienteering athletes

Training Log: rcro

In the last 7 days:

activity # timemileskm+m
  Running - off road3 2:26:26 13.04(11:14) 20.98(6:59) 1105
  Running2 2:03:39 13.33(9:16) 21.46(5:46) 430
  Total5 4:30:05 26.37(10:15) 42.44(6:22) 1535
averages - sleep:4.8
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Tuesday Jul 25 #

6 PM

Running - off road (MDC Torpantau) 1:13:49 [3] 9.88 km (7:28 / km) +480m 6:01 / km
slept:4.5 shoes: inov8 Mudclaw300 Dayglo/Blk

MDC run from Torpantau pass - down to the waterfalls then right up to cairn on southern tip of Carn Pica. Not going too well on the hill - walking, along with everyone else.

Nice along the top and split into faster and slower groups - with faster taking a nice trod to the edge, then going over the rocky section and back on Beacons Way. Finished by descending along the trod that's the short cut on the Torpantau race - quite rough in places, but a lot more fun than the actual track.

https://www.strava.com/activities/1101301845

Sunday Jul 23 #

10 AM

Running 36:57 [3] 6.79 km (5:27 / km) +110m 5:02 / km
slept:5.0 shoes: Mizuno Wave Rider 19

Easy recovery jog from home. Usualish loop with a couple of variations to tick off a few more roads. Going reasonably well but think it's right to keep short today.

https://www.strava.com/activities/1097255717

Saturday Jul 22 #

2 PM

Running - off road (Waun Fach) 59:51 [5] 9.44 km (6:20 / km) +615m 4:47 / km
slept:5.0 shoes: inov8 Mudclaw300 Dayglo/Blk

4th go at Waun Fach fell race - and to be honest another one that I had written off before starting as wasn't feeling too well and legs still tight from the mid-week. Start had moved forward slightly this year - and I didn't appreciate so started near the back and just never really got going. Raining pretty heaving for the first 2k, and for a lot of the descent.

Maybe this was a good tactic as pace remained pretty steady all the way up to the Col - and was able to run for most of the second section up to the top - and timing the gap to rickyp in front knew it was only about 2.5 mins.

Lost a lot of time on the new rocks coming off the top on the path and took a while to be moving at pace again. Better coming off the side at the last checkpoint, but all the other sharp descents along the Dragon's Back were very slow as I had no confidence at all on the wet rocks and wet mud.

Ended up in a sprint finish to the line as more had caught up. Managed to just about run all the way to the finish line so won this comfortably and got back another two places as a bonus - another few metres and would have passed 2 more.

PB by nearly 4 mins (and 6 mins better than in 2014) - despite feeling a bit crap, and weather being pretty bad. 19th place of about 60. 3rd NGOC but 2nd MDC - only 4 turned up this time.

https://www.strava.com/activities/1096053250/overv...
3 PM

Running - off road warm up/down 12:46 [3] 1.66 km (7:41 / km) +10m 7:28 / km
shoes: inov8 Mudclaw300 Dayglo/Blk

Slow back to the cars with rickyp and Paul Murrin. Nasty steep descent with lots of wet stiles and tedious track back along the bottom. The race has start and finish just right to get the best bits.

https://www.strava.com/activities/1096053223

Thursday Jul 20 #

6 PM

Running 1:26:42 [3] 14.67 km (5:55 / km) +320m 5:20 / km
slept:4.5 shoes: Mizuno Wave Rider 19

Easy paced jog around High Cross and Bassaleg to see potential for orienteering since I've been toying with offering to hold a SWOC street-o around here. With the big estate still being built it's a little on the small side but otherwise huge potential - would make for a pretty varied ISSOM map and could easily tag on Rogerstone school/Tredegar Park/Gaer Fort for juniors.

Quite a lot of undulation though.

Now to work out how to update open street map for the (many) extra footpaths...

https://www.strava.com/activities/1093306067

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