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Training Log: rcro

In the last 7 days:

activity # timemileskm+m
  Running - off road4 5:23:13 30.4(10:38) 48.92(6:36) 1690
  Orienteering - Night1 54:34 3.62(15:04) 5.83(9:22) 195
  Running1 40:19 3.88(10:23) 6.25(6:27) 170
  S&C7 35:00
  Total13 7:33:06 37.9 61.0 2055
averages - sleep:4.1
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3:00
0:00
SaSuMoTuWeThFr

Friday Feb 24 #

7 AM

S&C 5:00 [3]
slept:5.0

Now to the garage...

Thursday Feb 23 #

3 PM

S&C 5:00 [3]

7 PM

Running - off road race (Night Race - Beechenhurst) 41:20 [5] 8.49 km (4:52 / km) +205m 4:21 / km
slept:4.0 shoes: inov-8 Mudclaw 300 (Blk/Grn)

Last night race of season. Arrived later than I would have preferred and needed to get a warm up in.

Given how the legs have been last few days, knew this wouldn't be a great run and did find it hard work.

Lost places up the hill initially as pacing for full race, but as it started narrowing began to get held up very quickly - even on that initial downhill! Quite a lot more hold ups on the muddy climb but managed to push a bit harder and go around many. Lucas matching my pace all the way and doing the same overtakes - so just behind Ben for the twisty part and he never got more than 40m ahead for the next 3k.

Maintaining the speed better on the soft descents so losing very little to people in front - but losing ground on the hard track gentle downs. Ben got away on the main descent and track - about 200-250m ahead and there wasn't enough hill at the end for me to pull it back, and lost a lot of momentum in the rough bit just before the car park.

Reasonably good run, but would have liked better. As a comparison to last year - ran through the old finish at 40:03, last time round, with a shorter route in 2nd km, was 41:19 and finished 7th. So 5s longer for an extra 300m and bit of climb doesn't sound quite so bad.

https://www.strava.com/activities/877303904

And 2016 for comparison of route change
https://www.strava.com/activities/496646021

Hopefully sorting out car on extra day off tomorrow. Not very expensive but lost confidence with it now.

Wednesday Feb 22 #

5 PM

Running 40:19 [3] 6.25 km (6:27 / km) +170m 5:41 / km
slept:5.0 shoes: Mizuno Wave Rider 19

Slow recovery jog and taking in a couple of new roads on the way.

https://www.strava.com/activities/875988392

Car made it only 1/10th of way back home from supermarket trip afterwards so spending my evening waiting flr the RAC, again. Seems to be engine/fuel line this time. Time to get a new one I think :-(

Home at 11.30 with car towed to garage - battery is fine, fuel line is fine, timing belt is fine, pump is fine, yet fuel isn't going into the engine...
6 PM

S&C 5:00 [3]

Tuesday Feb 21 #

7 AM

S&C 5:00 [3]
slept:4.5

6 PM

Running - off road (MDC Tor y Foel) 1:12:27 [3] 8.58 km (8:27 / km) +470m 6:38 / km
shoes: inov-8 Mudclaw 300 (Blk/Grn)

Not many people tonight (just 6) - so pace pretty slow and short route. Not going to complain as legs still feeling dead and took first half of the run for them to get going.

Mostly sheltered from the wind on the out, but struggling to fight the crosswind once on the fell and had quite a long wait on the top to regroup. Visibility pretty low so couldn't see the top until I was standing on the cairn.

Not feeling good on descent - maybe torch battery strap digging in.

Need something fairly slow and easy tomorrow.

https://www.strava.com/activities/874940853

Monday Feb 20 #

5 PM

S&C 5:00 [3]
slept:4.0

Sunday Feb 19 #

10 AM

Running - off road (Long Forest) 2:55:23 [3] 25.72 km (6:49 / km) +655m 6:03 / km
slept:2.0 shoes: inov-8 Mudclaw 300 (Blk/Grn)

Mum seemed to forget I was coming up so didn't see a huge point in staying on Sunday - so took up option to run around Forest with rickyp.

Similar route to one I did with Ben in December 2015 (27.2km, 550m climb) - with improvements to take out trespassing on railway (it's running today), and add in some terrain running where it's nice in Danby, Cannop and Mallards maps. Pace slower today than that previous run - but more climb today, and the boar have made the terrain pretty slow now (and both did two races yesterday).

Thought it was a reasonable run, and nice to get out in the Forest again.

https://www.strava.com/activities/872208631

For the first time ever, Strava elevation correction has come out with a total pretty close to what the watch says (and not what Strava adjusts it to). Still seems a bit high (and 150m more than rickyp's using same elevations dataset...?).
4 PM

S&C 5:00 [3]

Saturday Feb 18 #

10 AM

S&C 5:00 [3]

2 PM

Running - off road race (Hatterall Hammer) 34:03 [5] 6.13 km (5:33 / km) +360m 4:18 / km
slept:4.5 shoes: inov-8 Mudclaw 300 (Blk/Grn)

Second go at this race after 2 year gap. Conditions worse than last time - pretty slippery on the uphill field and on the road.

Feeling Thursday's run in my legs so ascent didn't go as well as it could have - calves feeling sore. Passed by Matthew Lawson just before the top but otherwise actually still ahead of many. Not much to give on descent and tentative on the muddy descent.

Overtaken by John Aggleton on steep road downhill as I was in knee preservation mode but picked pace right up once it flattened and in the fields to regain the place in triumph 2m before the line. 3rd MDC - only 2 places behind Ed.

Not bad result given tired legs and feeling that it was a poor run.

https://www.strava.com/activities/870769318
6 PM

Orienteering - Night (Painswick) 54:34 [3] 5.83 km (9:22 / km) +195m 8:01 / km
shoes: inov-8 Mudclaw 300 (Blk/Grn)

Not huge amount of enthusiasm tonight.

S-1-2-16-21-13-26-24-9-22-12-3-23-4-5-10-19-11-6-14-7-8-F. 420 points.

Abysmal run. Not helped by out of date map.

90s at yellow control 2 - expecting it to be yellow standard rather than in vague wood. 2 mins at 13 - just not paying attention and looking for it. Made the descent then started thinking and took a rather slippery route back up to where I was.

Following Caroline to 26. And 24. Split up for 9 and both messed it up badly - map not helping but fairly sure we were looking well to early. 2 mins.

Very lucky on 23 to get first time without using map. It makes no sense! Back to being crap on 4 and lost more time. Turned back at 10.

Considerable wind blow jusy west of 19 was inpenetrable - so glad I had plenty of time to ho around it.

Lots more map funnies at 14 and 7 but was clean. Back with over 5 mins to spare but still ahead of many.

https://www.strava.com/activities/871175543

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