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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 road4 5:21:51 28.48(11:18) 45.83(7:01) 1220
  Orienteering - Urban1 47:17 5.92(8:00) 9.52(4:58) 20
  Total5 6:09:08 34.39(10:44) 55.35(6:40) 1240
averages - sleep:4.6 weight:74.3kg
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Thursday Jun 21 #

Note
slept:7.0 (sick)

A lot better for some sleep and rest - stayed in bed until 10 (so 12 hours lay down) before forcing myself to get out and do something with the day off.

Test walk to Tesco and back with shopping was ok so prescribed some sunshine to help recover and went for a walking explore of Barry Island - which like the town, could make for a nice map.

Tempted to join in the suggested run up Pen y Fan tonight as think I’m just about ok enough - but with starting point moved to Neuadd (making it 12k not 5), and having to drive all the way increased requires “awake” time - decided sticking to the original rest day plan is a better idea.

Will aim to get out and do something short (<10k) and easy closer to home tomorrow morning.

Note - really struggled to get any phone signal in Cardiff/Barry today - has it been restricted due to the concert?

Note 2 - with concert in Cardiff, no trains, M4 closed by crash (second rush hour in a row) causing tailbacks back to Bristol, appears to have been a very wise decision to take leave

Wednesday Jun 20 #

6 PM

Orienteering - Urban (Bradley Stoke) 47:17 [3] 9.52 km (4:58 / km) +20m 4:55 / km
slept:3.0 (sick) shoes: Mizuno Wave Rider 20

Think today was the day that broke me - as added to pollen allergy, complete exahustion, now suffering from cold and a bad reaction to an insect bite on my leg (likely from whatever was flying around Mark's garden).

With all this making quite a distraction can't sat I enjoyed the orienteering much - and found it much more of an eyesight test than I am used to. Early on worked out there was always going to be a dead end, but took a lot of effort to find them.

Just about managed to get around the course without retiring - but as the "canopy" I ran through on 11-12 was actually a building in an uncrossable wall I would have voluntarily DQed myself if I hadn't already missed a control due to all other distractions.

Really feeling ill after and straight to bed once home.

https://www.strava.com/activities/1651152874

Tuesday Jun 19 #

6 AM

Note

Another fairly tough morning commute (2:15 hrs) - but at least today didn’t involve sitting in a luggage rack until our train got cancelled due to shortage of drivers. Unfortunately the following train was half missing due to shortage of carriages, and a general shortage of common sense from First Great Western to join together our cancelled Class 158 unit to the Class 158 unit that was running (the cancelled will run to Bristol out of service later on...)

Not sure how Paul Gebbett got around the Jukola with his eyesight as he walked past me and then stood less than 12cm away from said luggage rack and managed to not notice me for quite a long time!
6 PM

Running - off road (MDC Pontneddfechan) 1:33:55 [3] 12.79 km (7:21 / km) +370m 6:25 / km
slept:4.0 shoes: inov8 Mudclaw300 Dayglo/Blk

MDC waterfalls run.

Expecting to struggle with it being wet and so rocky - and did to an extent. Generally towards the back of the faster group but moving consistently. These shoes really aren't the best on this terrain so quite a bit of sliding, and tripping later on.

A few lessons to be learned from runners getting detached (one intentionally) - but our group was doing a much better job at re-grouping and sticking today than it has done for a while.

https://www.strava.com/activities/1649188286

Monday Jun 18 #

Note
slept:4.0 (rest day)

With extended commute meaning not home until 7.30 (and having to spend 90 mins sat in a luggage rack this morning - as the better option vs standing), was tired and weather closed in. Suffering a bit from a pollen allergy too so ends up being a reluctant rest day, and first day off for new watch. Well off step target and will be lucky to get beyond 11,000 by the end of the day

Sunday Jun 17 #

11 AM

Running - off road (Trebanog) 2:13:33 [3] 17.03 km (7:51 / km) +530m 6:47 / km
slept:5.0 shoes: inov8 Mudclaw300 Dayglo/Blk

With Marcus exploring the hill that's awkwardly on its own between the three roads Porth/Tonypandy/Tonyrefail.

Despite the weather, the hill made for pretty nice running, although short. Crossed the road in Trebanog to head up the other side towards Mynydd y Glyn - which we went to from Pontypridd back in the winter - looping around the woods before heading to the trig.

Weather closed in quite a bit and route back wasn't ideal as quite tussocky and was struggling with the shoes.

Overall made for a nice route and glad to get out and go somewhere new. Was running/jogging pretty consistently but still expecting the Transfan to be tough next weekend.

https://www.strava.com/activities/1644013636

Saturday Jun 16 #

9 AM

Running - off road race (FoD Parkrun) 19:12 [5] 5.0 km (3:50 / km) +40m 3:42 / km
slept:4.5 weight:74.3kg shoes: inov8 Mudclaw300 Dayglo/Blk

Parkrun + birthday "celebration" with a few other fell runners and orienteers coming over too.

Unfortunately, due to ineptitude on my behalf, did not start the watch timing correctly and only noticed about 300m in - so meant I didn't know what time I was on course for, or indeed the finish time until after results were posted.

Fairly quick start as seemed to be in the right gear, had a few to pass on the straight but was otherwise in clear space. Aware that Marcus had slotted in behind me as we got into the single track, but appeared to be maintaining my pace except for past the sawmills where he was gaining (but I was doing it quickly by my standards!)

Kept pushing hard to keep Marcus behind and knew it was going to be a quick time. Most of lap 2 was closing in on the person in front, but was still 20s ahead at the end. Given the conditions two weeks ago, and yesterday/overnight rain was expecting it to be a bit damp but was actually trainers-dry so about the best conditions possible for the course.

Results have me finishing in 19:12 - which is a surprise course PB of, err... 29s on the previous "massive" surprise PB from a couple of months ago. Another demonstration of how skipping intervals for 12 months makes you go faster... Am now 32s faster here than a certain Mark Burley of Macclesfield!

Got the usual 7th place token. 2nd MDC, 2nd orienteer, 2nd with a birthday today. But 1st of people in all three categories!

Big thanks to Gill Stott for baking a cake ( a snake-cake!) - looked and tasted fantastic and was gone pretty quickly. I definitely find running a fast 5k easier than cutting cake!

https://www.strava.com/activities/1641467742/overv...
11 AM

Running - off road 1:15:11 [3] 11.01 km (6:50 / km) +280m 6:03 / km
shoes: Mizuno Wave Rider 20

Not a great morning for snake hunting as cool and overcast. With Mark and Ian still around found the rear half of a male before it went into hiding.

Followed with a run at social pace along some nice trails with Marcus. Started by heading back up to the snake spot and - typically as no camera - found two right in plain sight on top of the retainer, and the first one was pretty impressive in terms of length and girth.

The route was pretty adhoc taking trails I either know to be nice, or that looked nice on the ground. Fairly nice route with only a little on road or hard trail.

Started to rain and cool towards the end so all the snakes long gone and wasn't going to wait around for the sun to come out again.

https://www.strava.com/activities/1641785545
4 PM

Note

weighed myself this afternoon and am a kg lighter than I thought I was, which could explain *some* of the improvement in pace.

Some weird things going on today... mentioning cake in the car park and then activity monitor watch changed the display to show a cake with a candle, and the little orange google street view man has got a party hat and a balloon.

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