Training Log Archive: RHFIn the 31 days ending Dec 31, 2019:
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Tuesday Dec 31, 2019 #
7 PM
Running warm up/down 8:44 [2] 1.63 km (5:21 / km)
shoes: Mizuno Paradox 4 2019
Running race 20:10 [5] 5.02 km (4:01 / km)
shoes: Mizuno Paradox 4 2019
Nos Galan 5km New Years eve 20:02 chip
Had a cold for the last few days in Cornwall and really couldn't decide if I wanted to or should race this. We drove up from Cornwall via a shop and got a bit late so didn't fuel properly (was actually hungry at the race) and a bit hectic getting ready. It felt the least prepared I had ever been for a race (fuelling, training, pysched up etc!) Decided to get into my kit and see how I felt when we got to Mountain Ash.
Did a token warm up and decided I should run, the atmosphere was great. With a section of the course through the town centre surrounded by crowds. Thought I don't get many opportunities to run like this. Did some strides and then found a spot pretty near the back. A delayed start so just huddled there and then enjoyed the pre race fireworks display!
Gun went off and I settled in, felt a bit chaotic the first couple of hundred metres through the fences and crowds then opened out. The pace felt quick but I just went with it and didn't look at my watch. Really fun to run through the crowd section with announcer and everyone cheering. Could start to feel it on the 2nd/3rd lap, my back felt tight and my breathing a bit tight. On my second lap, the possibility of Kris overtaking me became apparent and I quite wanted to finish the 2nd lap before he started his last lap. Fortunately that happened and he overtook me just after the out and back turn.
Kept working and tried to hang onto a little group ahead. Felt like I was slowing down a lot but the splits were actually surprisingly consistent (looking after). Worked to the line without much of a sprint finish! Felt tired after but maybe not as bad as I had the previous few days. Good experience to run it and see some of the others I knew do well. Then to McDonalds and a NYE in celebrating with games and Scrawl. Went to be 2:30am, which is late for me and then a decision on our New Years day plan!
Had a cold for the last few days in Cornwall and really couldn't decide if I wanted to or should race this. We drove up from Cornwall via a shop and got a bit late so didn't fuel properly (was actually hungry at the race) and a bit hectic getting ready. It felt the least prepared I had ever been for a race (fuelling, training, pysched up etc!) Decided to get into my kit and see how I felt when we got to Mountain Ash.
Did a token warm up and decided I should run, the atmosphere was great. With a section of the course through the town centre surrounded by crowds. Thought I don't get many opportunities to run like this. Did some strides and then found a spot pretty near the back. A delayed start so just huddled there and then enjoyed the pre race fireworks display!
Gun went off and I settled in, felt a bit chaotic the first couple of hundred metres through the fences and crowds then opened out. The pace felt quick but I just went with it and didn't look at my watch. Really fun to run through the crowd section with announcer and everyone cheering. Could start to feel it on the 2nd/3rd lap, my back felt tight and my breathing a bit tight. On my second lap, the possibility of Kris overtaking me became apparent and I quite wanted to finish the 2nd lap before he started his last lap. Fortunately that happened and he overtook me just after the out and back turn.
Kept working and tried to hang onto a little group ahead. Felt like I was slowing down a lot but the splits were actually surprisingly consistent (looking after). Worked to the line without much of a sprint finish! Felt tired after but maybe not as bad as I had the previous few days. Good experience to run it and see some of the others I knew do well. Then to McDonalds and a NYE in celebrating with games and Scrawl. Went to be 2:30am, which is late for me and then a decision on our New Years day plan!
8 PM
Running warm up/down 4:25 [2] 0.77 km (5:44 / km)
shoes: Mizuno Paradox 4 2019
Got a bit cold spectating the womens race
Sunday Dec 29, 2019 #
12 PM
Walking 1:00:00 [1]
Church to Cawsand then down to Mount Edgecumbe
Linking up a section of the coast we've not done
Linking up a section of the coast we've not done
Saturday Dec 28, 2019 #
9 AM
Running 25:17 [3] 4.99 km (5:04 / km)
shoes: X-Talon 212 2016
Landhydrock parkrun with Nicole
Another new Cornish parkrun, really nice trails at a National Trust property. One of the most scenic courses I have done. Running a bit late, fortunately had Jacks membership card. Fast downhill start on road, then quite a steep rocky downhill for the first bit. Could definitely feel the rocks through the thin soles! Then a flat section by the river and then back up the slope. The hill felt steeper and longer going down than it did going up. Nicole was struggling a bit on the up but we still overtook 12 people! I just settled in. I could feel a bit of a cold coming on so didn't feel super fit. Another nice new parkrun!
Another new Cornish parkrun, really nice trails at a National Trust property. One of the most scenic courses I have done. Running a bit late, fortunately had Jacks membership card. Fast downhill start on road, then quite a steep rocky downhill for the first bit. Could definitely feel the rocks through the thin soles! Then a flat section by the river and then back up the slope. The hill felt steeper and longer going down than it did going up. Nicole was struggling a bit on the up but we still overtook 12 people! I just settled in. I could feel a bit of a cold coming on so didn't feel super fit. Another nice new parkrun!
11 AM
Walking 1:00:00 [1]
shoes: X-Talon 212 2016
Polperro to Looe walk on the SW coastal path
Thursday Dec 26, 2019 #
9 AM
Running 52:33 [3] 9.24 km (5:41 / km)
shoes: Mizuno Paradox 4 2019
Baddesley Common and the Boardwalks
A bit rainy, headed out on the road to Baddesley. Quite muddy and wet through the Common. Annoyingly tripped on a twig and went flying. Cut my hand and bashed my knee. It was the furthest part of the run so we had to continue on. Saw the Harriers Boxing Day run on the way past, quite a few out. I used to do that run years back. Back along Green Lane to home. Both quite painful and my hand was covered in blood! Cuts on my hands took a few days to seal up and knee hurt for a bit, really annoyed.
A bit rainy, headed out on the road to Baddesley. Quite muddy and wet through the Common. Annoyingly tripped on a twig and went flying. Cut my hand and bashed my knee. It was the furthest part of the run so we had to continue on. Saw the Harriers Boxing Day run on the way past, quite a few out. I used to do that run years back. Back along Green Lane to home. Both quite painful and my hand was covered in blood! Cuts on my hands took a few days to seal up and knee hurt for a bit, really annoyed.
Wednesday Dec 25, 2019 #
9 AM
Running 41:19 [3] 8.01 km (5:09 / km)
shoes: Mizuno Paradox 4 2019
Christmay Day parkrun with Nicole
Plus some extra. Wore the Santa hat. So many people out, previous years there were 500 or so. Christmas day there were almost 1100 out running, so many! Though Bushy had 2500! Madness. 5th year of running parkrun on Christmas Day, definitely now a tradition and I no longer have to fight my parents for it!
Plus some extra. Wore the Santa hat. So many people out, previous years there were 500 or so. Christmas day there were almost 1100 out running, so many! Though Bushy had 2500! Madness. 5th year of running parkrun on Christmas Day, definitely now a tradition and I no longer have to fight my parents for it!
Tuesday Dec 24, 2019 #
2 PM
Yoga/Stretching/S&C 40:00 [1]
Saturday Dec 21, 2019 #
9 AM
Running tempo 33:57 [4] 6.87 km (4:57 / km)
shoes: X-Talon 212 2017
Mountbatten School XC parkrun
Had been debating going to Poole with some Southampton guys, but didn't really fancy it. Saw late last night that quite a few people I knew were volunteering and it tied in well with visiting my parents. Not many people out, thought it could be a day for 1 but on the start realised a few quick people were out. Just settled in for a hard ish run. So wet and muddy, a few big puddles and then mud basically the whole way round. Started strong and then could feel it after the first lap. No longer feel like a xcountry specialist! Good morning out, a bit rainy
Had been debating going to Poole with some Southampton guys, but didn't really fancy it. Saw late last night that quite a few people I knew were volunteering and it tied in well with visiting my parents. Not many people out, thought it could be a day for 1 but on the start realised a few quick people were out. Just settled in for a hard ish run. So wet and muddy, a few big puddles and then mud basically the whole way round. Started strong and then could feel it after the first lap. No longer feel like a xcountry specialist! Good morning out, a bit rainy
Wednesday Dec 18, 2019 #
6 PM
Running warm up/down 5:18 [2] 1.08 km (4:54 / km)
shoes: Mizuno Paradox 4 2019
Orienteering race 1:00:41 [4] 11.48 km (5:17 / km)
shoes: Mizuno Paradox 4 2019
Winchester Wessex Night Leage 2nd
Very wet conditions on the drive up and for most of the run. Times when running along when suddenly you ended up in a big puddle! Thought with 30 controls and an A3 map it would be a challenge, which put doubt in my mind. I didn't really feel that fast: lots of pedestrians, very wet conditions, flashing headtorch in the rain, quite a few little planners traps.
I did two things that could've got me under the hour, which weren't really orienteering related. Hhelped an old man who'd fallen over and observed a private path mapped as open). Also on the way back from St Giles hill, I decided not to plan ahead and thought all the controls near the leisure centre would be easy to clear up. Only realised after that a big pointer was actually the other side of a river.
Could feel my right knee hurting a little bit. Very slippy in road shoes on the hill and slipped up near the end. A grassy slope and I went sliding!
Very wet conditions on the drive up and for most of the run. Times when running along when suddenly you ended up in a big puddle! Thought with 30 controls and an A3 map it would be a challenge, which put doubt in my mind. I didn't really feel that fast: lots of pedestrians, very wet conditions, flashing headtorch in the rain, quite a few little planners traps.
I did two things that could've got me under the hour, which weren't really orienteering related. Hhelped an old man who'd fallen over and observed a private path mapped as open). Also on the way back from St Giles hill, I decided not to plan ahead and thought all the controls near the leisure centre would be easy to clear up. Only realised after that a big pointer was actually the other side of a river.
Could feel my right knee hurting a little bit. Very slippy in road shoes on the hill and slipped up near the end. A grassy slope and I went sliding!
7 PM
Running warm up/down 5:56 [2] 1.17 km (5:04 / km)
shoes: Mizuno Paradox 4 2019
Tuesday Dec 17, 2019 #
6 PM
Running 36:55 [2] 6.26 km (5:54 / km)
shoes: Mizuno Paradox 4 2019
Run Talk Run
Have been considering going along for a few weeks, only decided to definitely go when I got in so it was a bit of a rush. Quite a steady pace and felt a bit like I was too good a runner! "Are you in a club?" Well yes I am probably in 3... Will try to go again and see if it helps
Have been considering going along for a few weeks, only decided to definitely go when I got in so it was a bit of a rush. Quite a steady pace and felt a bit like I was too good a runner! "Are you in a club?" Well yes I am probably in 3... Will try to go again and see if it helps
Monday Dec 16, 2019 #
12 PM
Yoga/Stretching/S&C 1:00:00 [1]
Saturday Dec 14, 2019 #
11 AM
Orienteering 54:40 [1] 3.97 km (13:46 / km)
shoes: X-Talon 212 2017
Dur Hill with Dad
Post parkrun volunteering. Went round the orange giving some advice and coaching.
Post parkrun volunteering. Went round the orange giving some advice and coaching.
12 PM
Orienteering tempo 42:42 [4] 7.61 km (5:37 / km)
shoes: X-Talon 212 2017
Dur Hill + WU/WD
Thought I would take it like a middle distance and attack the course a bit. Walked around the orange course with Dad then a quick transition and warm up for before heading. Only 1 of the controls was a revisit. Map not particularly great and it was pretty tough again. A bit hesitant at times (especially with the map), a bit rough when I maybe should've run round and could have run straighter at times! Felt a bit knackered by the end.
Thought I would take it like a middle distance and attack the course a bit. Walked around the orange course with Dad then a quick transition and warm up for before heading. Only 1 of the controls was a revisit. Map not particularly great and it was pretty tough again. A bit hesitant at times (especially with the map), a bit rough when I maybe should've run round and could have run straighter at times! Felt a bit knackered by the end.
Friday Dec 13, 2019 #
6 PM
Yoga/Stretching/S&C 45:00 [1]
Thursday Dec 12, 2019 #
5 PM
Yoga/Stretching/S&C 30:00 [1]
7 PM
Orienteering 30:19 [2] 5.59 km (5:25 / km)
shoes: Mizuno Paradox 4 2019
Shirley MapRun Christmas special
Planned by me! 45 min score so just had a potter round and collected a few controls. Wish I'd done a better finish loop near the end as ended up doing an out and back to the control near my house! Really happy with the turnout, 19 people and a good social after. People seemed to enjoy it!
Planned by me! 45 min score so just had a potter round and collected a few controls. Wish I'd done a better finish loop near the end as ended up doing an out and back to the control near my house! Really happy with the turnout, 19 people and a good social after. People seemed to enjoy it!
Wednesday Dec 11, 2019 #
12 PM
Running 53:25 [3] 10.54 km (5:04 / km)
shoes: Mizuno Paradox 4 2019
Toothill lunchtime run with Shaun
Our last lunchtime run together before he leaves for Vitality. Nice to get out, a bit cold especially forearms (need to get my windproof back!) 10km at lunch felt like a long way, legs felt tired during and especially throughout the afternoon. Could feel my right knee for a lot of it, but foot felt more okay.
Our last lunchtime run together before he leaves for Vitality. Nice to get out, a bit cold especially forearms (need to get my windproof back!) 10km at lunch felt like a long way, legs felt tired during and especially throughout the afternoon. Could feel my right knee for a lot of it, but foot felt more okay.
Monday Dec 9, 2019 #
12 PM
Yoga/Stretching/S&C 1:00:00 [1]
Lots of warrior positions and flow, legs shaking
6 PM
Running warm up/down 5:14 [2] 0.98 km (5:20 / km)
shoes: Mizuno Paradox 4 2019
Orienteering race 46:16 [4] 9.83 km (4:42 / km)
shoes: Mizuno Paradox 4 2019
Wessex Night League Chichester 1st & another 500
Had been unsure of doing this, been a busy couple of days and felt like I had a lot of things to sort. Fortunately got a bit of my MapRun planning done and headed over. Quite a good area, enjoy the old town. Last year it was odds and evens, this year it was a score but to get the bonus time points you had to do the 50 pointers first and last. Decided before starting the best plan would be to get the furthest one/one with most running to do first then work back. Spent quite a few seconds not seeing the first 50 pointer, then headed on the long run out (~1 mile). My second control the map was pretty dodge but fortunately found it pretty quickly. A bit hesitant through the next section, couldn't read the detail fast enough. Think I picked up basically the ideal route and had good flow through the town controls. Happy to clear up so easily and get another win.
Had been unsure of doing this, been a busy couple of days and felt like I had a lot of things to sort. Fortunately got a bit of my MapRun planning done and headed over. Quite a good area, enjoy the old town. Last year it was odds and evens, this year it was a score but to get the bonus time points you had to do the 50 pointers first and last. Decided before starting the best plan would be to get the furthest one/one with most running to do first then work back. Spent quite a few seconds not seeing the first 50 pointer, then headed on the long run out (~1 mile). My second control the map was pretty dodge but fortunately found it pretty quickly. A bit hesitant through the next section, couldn't read the detail fast enough. Think I picked up basically the ideal route and had good flow through the town controls. Happy to clear up so easily and get another win.
Saturday Dec 7, 2019 #
9 AM
Running 24:48 [3] 4.91 km (5:03 / km)
shoes: Mizuno Paradox 4 2019
Chichester parkrun with Nicole
Pre Christmas shopping and a day out exploring. Enjoyed the parkrun far more than the shopping experience! Three lapper around some playing fields, with a downhill section just outside of the park back to the start. Nice to get another new parkrun in and meet some friendly locals!
Pre Christmas shopping and a day out exploring. Enjoyed the parkrun far more than the shopping experience! Three lapper around some playing fields, with a downhill section just outside of the park back to the start. Nice to get another new parkrun in and meet some friendly locals!
7 PM
Orienteering tempo 1:02:18 [4] 9.66 km (6:27 / km)
shoes: X-Talon 212 2017
Wessex Night League Kings Garn 1st!
Proper night O in the Forest. Bad start to my first control, should've taken a safer route. Took a rough compass bearing and was looking for a marsh edge, on hindsight should've taken a minute to focus before starting and think of a plan (e.g. very safe to the first control and then planned in off the fence corner). Then better after that, did some pacing and attacking and taking it very steady in. Some small misses and a twisted right ankle. Saw Nick towards the end, he had been messing around for ages looking for a control and he distracted me a bit (I just started hunting with him). Then a long path run back, realised I was over but thought it worth getting the last 3 controls. Just over the hour and accidentally missed 1 control.
Another Saturday night running around in the dark finding flags!
Proper night O in the Forest. Bad start to my first control, should've taken a safer route. Took a rough compass bearing and was looking for a marsh edge, on hindsight should've taken a minute to focus before starting and think of a plan (e.g. very safe to the first control and then planned in off the fence corner). Then better after that, did some pacing and attacking and taking it very steady in. Some small misses and a twisted right ankle. Saw Nick towards the end, he had been messing around for ages looking for a control and he distracted me a bit (I just started hunting with him). Then a long path run back, realised I was over but thought it worth getting the last 3 controls. Just over the hour and accidentally missed 1 control.
Another Saturday night running around in the dark finding flags!
Friday Dec 6, 2019 #
5 PM
Yoga/Stretching/S&C 45:00 [1]
Tuesday Dec 3, 2019 #
10 AM
Walking 1:00:00 [1]
shoes: X-Talon 212 2017
Blaxk Mountains onto Waun Fach
With Tamsin, Matt and Nick. Chilly at times and couldn't get the layers right (base layer/cost + jumper)
With Tamsin, Matt and Nick. Chilly at times and couldn't get the layers right (base layer/cost + jumper)
Monday Dec 2, 2019 #
11 AM
Orienteering 48:10 [1] 3.19 km (15:06 / km)
shoes: X-Talon 212 2017
Clydach Terrace orienteering training
Walking around, reading the detail and trying to be as accurate as possible. Taking time to confirm I was in the right place
Walking around, reading the detail and trying to be as accurate as possible. Taking time to confirm I was in the right place
2 PM
Orienteering 1:09:32 [1] 5.55 km (12:32 / km)
shoes: X-Talon 212 2017
Llangyndir JK 2014 W20E
Most of the course on the east side of the road. Still walking, majority with Nick. One big error where I misread the open spur and ended up too far north (made the map fit). Then slightly offline compass to a depression near the end, dragged offline by Nick
Most of the course on the east side of the road. Still walking, majority with Nick. One big error where I misread the open spur and ended up too far north (made the map fit). Then slightly offline compass to a depression near the end, dragged offline by Nick
Sunday Dec 1, 2019 #
12 PM
Running warm up/down 3:48 [2] 0.63 km (6:02 / km)
shoes: X-Talon 212 2017
Orienteering race 1:56:24 [4] 16.19 km (7:11 / km)
shoes: X-Talon 212 2017
Southern Champs Long Cannop Ponds and Churchill Inclosure M21E
Had been concerned about my knee and foot hurting and almost felt like I shouldn't be running. Decided to see how it goes and always had bailing in the back of my mind.
Not great to 1, it was very muddy and didn't really have a plan. Rough compass and ended up in the reentrant below +25s
16 couldn't decide on round or straight, ended up going straight ish but very wiggly. The big open area wasn't sure if out of bounds as it didn't look rough open with undergrowth. Then got confused by some unmapped clearing and should've been straighter +3:30
17 confused gain by the clearing and ended up a bit high + 1:50
24 okay to road and found a trod to the fenced enclosure. Ran down the path a bit but was hesitant +2:00
Happy to get round. Definitely slippy in places and could do with new O shoes and save them for races. Got caught by Megan pretty quickly and couldn't hold on, but took a decent long route choice. Definitely flagging after half way, need to work on fuelling. Probably some impact of not eating enough on Saturday and then eat jelly babies/gels too late today.
Had been concerned about my knee and foot hurting and almost felt like I shouldn't be running. Decided to see how it goes and always had bailing in the back of my mind.
Not great to 1, it was very muddy and didn't really have a plan. Rough compass and ended up in the reentrant below +25s
16 couldn't decide on round or straight, ended up going straight ish but very wiggly. The big open area wasn't sure if out of bounds as it didn't look rough open with undergrowth. Then got confused by some unmapped clearing and should've been straighter +3:30
17 confused gain by the clearing and ended up a bit high + 1:50
24 okay to road and found a trod to the fenced enclosure. Ran down the path a bit but was hesitant +2:00
Happy to get round. Definitely slippy in places and could do with new O shoes and save them for races. Got caught by Megan pretty quickly and couldn't hold on, but took a decent long route choice. Definitely flagging after half way, need to work on fuelling. Probably some impact of not eating enough on Saturday and then eat jelly babies/gels too late today.