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Training Log Archive: Mark3

In the 7 days ending Feb 24:

activity # timemileskm+m
  Running - Offroad3 4:57:27 27.06(11:00) 43.55(6:50) 1890
  Running - Road/Track3 1:50:06 15.38(7:10) 24.75(4:27) 251
  Gym Strength1 1:00:00
  Orienteering - Urban1 18:10 3.09(5:53) 4.97(3:39) 25
  Total7 8:05:43 45.53 73.27 2166

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Sunday Feb 24 #

Running - Offroad race (Clwydian Sheeptracks) 3:14:12 [5] 28.25 km (6:52 / km) +1337m 5:34 / km
ahr:135 max:165 (injured) shoes: Mudclaw G260

22nd (c.40s ahead of Nathanael) :)

Hot day for February! At least 16. Overdressed in a baselayer which I actually had to take off after a third of the race since I was sweating so much. Major error not to have taken a sweatband. Also I had 500ml water which would've been fine for this distance in winter but was touch and go today, luckily some CPs had water.

A recce would've made a big difference today. Ok at the beginning, but the corner 1-2 as everyone else was, 2 was definitely placed too high but it was fairly obvious. Hit 5 well and then saw N coming back towards me, he must've lost a min or so here.he passed me again to 6.

7-8, looking at Strava S of Moel Arthur looks faster (I went N).9 my route was good but didn't realise how low I was when crossing the stream, luckily someone shouted me back from losing a lot more time.10 didn't visualise the contours well enough so did a bit of extra faffing. In fairness the important one is obscured by the circle somewhat.11 I contoured quite high but I think that worked ok.
12 not so much, climbed too much and ended up on the tourist path, had to drop again.

On way to 17 passed quite a few people in the climb who'd bonked. I'd had 2 Clif bars and 2 packs of shot books so I was all good. Took the safe route in which was an excellent decision, rewarded by catching N at the CP. Overtook him with about a k to go and he clearly wasnt going to try to stay with me. Which was good as my shoelace was undone; but I wasn't going to stop!

Shoes were really good. Rubbing slightly, but they are brand new, so fair enough. Grip was impressive when contouring - but it was very dry, so they weren't really challenged.

Foot hurt. It's only a 1/10, but it's that on every step.

Saturday Feb 23 #

Running - Road/Track race (Parkrun - Bakewell) 18:10 [5] 5.0 km (3:38 / km) +27m 3:32 / km
ahr:121 max:152 (injured) shoes: Brooks Ravenna 9

Should be a pb course and probably is for most people; too hilly for me. Felt like I was running faster than I was! Happy with my downhill times but too slow on the up. Just about managed to beat man with buggy. Their biggest attendance by several hundred. 5k is a hard distance. I am exhausted.

After a couple of miles warm up my injuries were ok.

Running - Offroad tempo (Graphene) 32:19 [4] 5.84 km (5:32 / km) +199m 4:44 / km
ahr:152 max:170 (injured) shoes: Mudclaw G260

Sort of turned into a tempo in the middle, was just testing the shoes before tomorrow.
The grip is very good, although that's the tread pattern rather than the magical graphene. Will be a while before it becomes apparent if that's any good or not; shouldn't take long to find some wet rock to test out on, though!
Foot still weird.
9 AM

Orienteering - Urban 18:10 [3] 4.97 km (3:39 / km) +25m 3:34 / km
ahr:121 max:152

Friday Feb 22 #

Gym Strength (Pump #72) 1:00:00 [3]

Thursday Feb 21 #

Running - Road/Track (MaccH B Group) 1:01:48 [4] 13.17 km (4:42 / km) +157m 4:26 / km
ahr:134 max:160 (injured) shoes: Brooks Ravenna 9

Fast one. Good after yesterday's easy one.
Foot was pretty much fine although still weird. It's getting pretty tedious now.

Wednesday Feb 20 #

Running - Offroad (MH Fell Training) 1:10:56 [2] 9.46 km (7:30 / km) +354m 6:19 / km
(injured) shoes: X-Talon 225 (July 2017)

Easy and short with the fell group.
My foot was hurting, but my toe rather than the plantar. Less concerned about this since its actually related to the injury rather than caused by it.

Tuesday Feb 19 #

(injured) (rest day)

Big week last week, so this one I decree will not be. Bit lethargic this eve.

Monday Feb 18 #

Running - Road/Track tempo (Evening tempo) 30:08 [4] 6.58 km (4:35 / km) +67m 4:21 / km
ahr:138 max:154 (injured) shoes: Brooks Ravenna 9

Shorter tonight since foot still hurting quite a bit after Saturday.
Was more or less fine doing this - I think I may've got used to tying laces very tight for winter fell races and have unnecessarily carried this over into road sessions. Deliberately did them much looser tonight. Will try the same thing on a longer run and see if it's a combination of that and the injury. Hope so as it's easy to fix!

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