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Training Log: rcro

In the last 7 days:

activity # timemileskm+m
  Running - off road3 8:45:11 29.97(17:31) 48.24(10:53) 2970
  Walking1 2:25:00 8.82(16:26) 14.2(10:13) 250
  Bouldering1 45:00
  Running1 27:40 2.75(10:03) 4.43(6:15) 5
  Total6 12:22:51 41.55 66.87 3225
averages - sleep:3.5 weight:72kg

Sunday Dec 4 #

10 AM

Walking 2:25:00 [3] 14.2 km (10:13 / km) +250m 9:23 / km
slept:1.0 weight:72kg (sick) shoes: Mizuno Wave Rider 18

Group was running up Carneddau from Bethesda. Still weak and as fierce wind and it being clearly icy - thought it would be unwise to try so went for brisk walk along cycle trail along valley to the waterfalls.

Same fierce wind was against me the whole way down - would say always 30mph+ was gusts much stronger. Even wearing 4 layers including new warm coat, and eating constantly for 40 mins still felt quite cold at times. Was still over 1km away at agreed half-time (90 mins) so had to turn around and come back. Any uphill felt tough and downhill got knee.

Having eaten and drunk a huge amount (by my standards) since yesterday's run, and done relatively little exercise today, surprised to still be 1kg lighter when got home.

Saturday Dec 3 #

9 AM

Running - off road (Snowdonia) 6:15:22 [4] 27.94 km (13:26 / km) +2125m 9:44 / km
slept:0.5 shoes: inov-8 Mudclaw 300 (Red/Blue)

MDC weekend in Snowdonia.

Long with Alan/Alex/Ben/Oli "run" taking in the Glyder starting from the bunkhouse. Nice to visit but probably wrong time of year for running.

Big slide over on side of Crib Goch and banged wrist quite hard - in a lot of pain for rest of day - so justified decision that taking me over top would be unwise.

Long climb up Elidir Fawr was mostly walking. Banged knee on icy rock and new tights now bloodsoaked.

Had been very good at regrouping every few hundred yards but was waiting at top of Y Garn for 6 minutes, which may have been the trigger for what was to follow.

Scree climb up to Glyder Fawr was a pig and started feeling very light headed so increased the amount that I was eating considerably to try and feel stronger. Not so, by top was showing quite a lot of signs of hypothermia so only option was to try and get down from the top quickly :-)

Descent was quite a challenge for everyone - but very glad when off the hill and in the pub to warm up. Group was very supportive but particular thanks to Alan and Alex for looking after me so well.

Bit of a worry that I deteriorated so quickly (and, at all) - wonder if combination of the two big knocks to my body, and bitterly cold night and lack of sleep burning up far more calories than expected (and bringing core temperature down) contributed.

Disappointing end to first run in Snowdonia - 1x bust wrist, 1x bust knee, failure to complete run at all...
4 PM

Running 27:40 [3] 4.43 km (6:15 / km) +5m 6:13 / km
shoes: inov-8 Mudclaw 300 (Red/Blue)

Jog back along road with head torches once warmed up. Net 100m downhill on tarmac but couldn't go any faster than 6 min/k and no chance I could ran back up hill from the road. Luckily others were slow too. Just glad that knee hadn't seized up whilst stopped.

Thursday Dec 1 #

6 PM

Running - off road hills (MDC Hills) 1:12:15 [4] 9.62 km (7:31 / km) +485m 6:00 / km
slept:6.0 shoes: inov-8 Mudclaw 300 (Red/Blue)

MDC hill reps with Marcus and Will.

14x 200m with hairpin bend and 20m ascent. Think I was ascending at same pace as Marcus, but descending much slower. Using Will as a marker to see where we passed each time and saw I was regaining time on last few - definitely descending with more confidence as time went on.

Ground was quite frosty but not too slippery. Lovely evening to be out - as above the fog.

Good session.

Right shoe onto its third lace and still going strong at 858k - tempted to try and get to the 1000 now.

Shoulders and arms feeling bit tired today.

Wednesday Nov 30 #

Bouldering 45:00 [3]

First time trying this. Am not great at it but better than I expected.

Definitely easier in climbing shoes rather than trainers. Definitely need climbing shoes that fit me - toes and ankles hurt more than fingers!

Fun session - open to doing it again.

Tuesday Nov 29 #

6 PM

Running - off road (MDC Llantrisant) 1:17:34 [3] 10.68 km (7:16 / km) +360m 6:13 / km
slept:5.0 shoes: inov-8 Mudclaw 300 (Red/Blue)

Did well to make it here in time tonight - passed 3 crashes and despite 90% of route being on motorway, average speed just 18mph - thought this sort of thing only happened on Phil's facebook page ;-)

Not many in unsteady group so better pace, flow - less regrouping. Out of the forest and along ridge to ruined church and back. Lots of wiggling through the woods at the end and rather steep bike tracks. Trying to be safe with ankles again - haven't taped either since the orienteering. Definitely still tired from Sunday.

Shoes have now claimed life of a third shoelace - will have to relace and not ready to retire them yet.

Very good choice of pub after. Pint of lemonade for only £1. Good price food and nearly unlimited chips/veg.

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