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Training Log: rcro

In the last 7 days:

activity # timemileskm+m
  Running - off road3 5:18:16 25.61(12:26) 41.22(7:43) 2065
  Orienteering - Urban1 57:33 6.08(9:28) 9.78(5:53) 130
  Bouldering1 45:00
  Caving1 13:00 0.62(20:55) 1.0(13:00) 25
  S&C3 10:20
  Total9 7:24:09 32.31 52.0 2220
averages - sleep:5.5 weight:73kg

Saturday Mar 25 #

12 PM

Running - off road race (Llanbedr-Blaenavon) 2:47:10 [5] 24.45 km (6:50 / km) +1370m 5:20 / km
slept:5.0 weight:73kg shoes: inov8 Mudclaw300 Blk/Gn1

Second go at this race. Weather nearly as goodbas last year - hot, dry, but more wind today and coming from the east.

Generally going better and over 12 mins quicker than last year but not totally pleased. Blew up further along Crug Mawr this time - i think due to fighting headwind and having low density makes me more affected by it than many? Remainder of race was a struggle.

Similar headwind problems going up Sugar Loaf and most of it was a walk. Hurting for road through Abergavenny and nearly got run over (less than 1 inch away...) because a total wanker of a driver in a queue of traffic did not bother to check if the road was clear in front of him before pulling away from a stand...

Blorenge was tough, but better progress on bottom half and steady on the fell. Wrecked for the top and only just about hanging on to fet to the finish. Well beaten by Ben which isn't where I wanted to be on a net uphill race.

At least ahead of Jules, John Aggleton, Gary and Martyn.

Had a fairly bad mood swing once home so tonight may not be much fun.

Friday Mar 24 #

6 PM

Bouldering 45:00 [3]

Bouldering with Marcus, Ben and Enid. Taking it a bit easier as not wanting to cause damage before long race tomorrow.

Easy routes much harder, but hard routes easier and got further on several of the overhangs. Seem to be struggling to pull vertically up, but better at angle.

Thursday Mar 23 #

6 PM

Running - off road (MDC) 1:14:46 [3] 7.81 km (9:34 / km) +425m 7:32 / km
slept:5.5 shoes: inov8 Mudclaw300 Dayglo/Blk

MDC "fartlek" session in Gwaelod woods, taking it in turns to lead - but pace was generally pretty consistent just constant up/down. Not good for me as weak ankles wouldn't survive an awkward landing on root/stone so very steady watching very carefully. Except when I was leading where I picked routes around the rough and showed the others how to run up a hill.

Really steep and slippery climb that I could only just manage to get up at second attempt. Mentally still not recovered from last year yet and this didn't do me any good - gave a proper beasting straight up to gate twice as a punishment. Felt much better for it.

Probably worst for the ankle was getting down the wet rocky track to the road on way back. It's fine to run on most of the time just hard work when there are sprain hazards at almost every step.
8 PM

S&C 20 [3]

3 pull-ups, with witnesses this time. Goal reached - well ahead of the deadline.

Wednesday Mar 22 #

7 PM

Orienteering - Urban race (SWOC Pontprennau) 57:33 [3] 9.78 km (5:53 / km) +130m 5:31 / km
slept:5.5 shoes: Mizuno Wave Rider 19

SWOC street-o from Pontprennau. Thought it was nicely planned by Mark with no obvious route out from the start (although maybe a bit long!). Just "chugging" tonight and not taking it seriously - with Matt Stott most of the time.

S-3-24-20-8-10-9-11-29-21-6-7-4-1-5-28-25-15-13-12-2-F. 270 points and 3rd place (I think).

In the end decided to go up north first as quite a long way to get to any sites so in practice would never happen at the end. Detoured via 3 only because Marcus/Matt did - and caught them at the lamppost since it had a different number to the options!

After 21 was set on going 6 then 7 as best route but in hindsight, going straight from 21 to 7 would have been better as 6-1-4-5 would have been shorter. 5-28 was "interesting" guessing a route through the trees and mud. Then hit a dead end on way out to 25.

Legs not into running fast so opted out of going further south and came back at fairly leisurely pace to be well early. Earned myself an easter egg for my performance in the league - helped by coming to all of them!

No S&C today because:
1. Want to test out theory that it's causing strain in legs and preventing ankles from re-strengthening. And would like it to feel a bit better before Llanbedr-Blaenavon race if I'm doing it. Will take next couple of days off it too.
2. Nearly 3 months has been quite a long time without a day off.
3. The time I would have been doing this was spent on the phone seeking an explanation why my electricity usage has been "estimated" to be double what I used last winter - 40 mins on the phone quoting meter readings and £200 has magically disappeared from my bill.
4. Got home from pub and couldn't be bothered.

Tuesday Mar 21 #

3 PM

S&C 5:00 [3]

6 PM

Running - off road (MDC Penderyn) 1:16:20 [3] 8.96 km (8:31 / km) +270m 7:24 / km
slept:5.0 shoes: inov8 Mudclaw300 Blk/Gn1

MDC run from Penderyn.

In hindsight a good one to miss. Having agreed to pick people up in Taffs Well I had unpleasant reminder of why I like to keep well clear of the motorway - 30 minutes to get off at Coryton and would have been a lot longer if I didn't give up being patient and jump the queue after 20 mins. Started 15 mins late due to traffic hold ups, route very rocky and boggy and ankles weren't really coping well, and then pub wasn't expecting us so went on to Aberdare for food - not home until 10.45...

On the plus side, the caves were good, and warm and not windy or rainy - and could actually see this time as had torches.
7 PM

Caving 13:00 [3] 1.0 km (13:00 / km) +25m 11:33 / km
shoes: inov8 Mudclaw300 Blk/Gn1

Underground bits.

Monday Mar 20 #

6 PM

S&C 5:00 [3]

An evening at home at last

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