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Training Log Archive: Mark Two

In the 7 days ending Mar 30:

activity # timemileskm+m
  Run4 3:43:17 20.92(10:40) 33.67(6:38) 988
  Strength & Conditioning2 1:30:00
  Orienteering1 1:09:20 5.53(12:32) 8.9(7:47) 225
  Hill/Terrain reps1 55:32 4.04(13:45) 6.5(8:33) 255
  Road race1 20:29 3.11(6:36) 5.0(4:06) 5
  Total9 7:38:38 33.6 54.07 1473

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Saturday Mar 30 #

9 AM

Road race race 20:29 [4] 5.0 km (4:06 / km) +5m 4:05 / km

With the cancellation of the Southern Championships, I had toyed with the thought of doing the Llanbedr to Blaenavon for the first time in 26 years ! But decided with the main O season coming up a tough nearly 3 hours fell race probably wasn't the best thing. So did the Cardiff parkrun instead. A bit disappointed to be 5s slower than I was 2 weeks ago, but at least it is another relatively fast run in the bag.

Nice to chat with lucy Butt, Tim Longley and Terry and Bev after the race .

Went for a gentle sunny cycle with Alice in the Afan forest park afterwards. Forgot to start my garmin, but whilst we were out for 2hrs + we were taking it pretty easy, so not really worthy of logging. .

Friday Mar 29 #

(rest day)

Spurned the chance of a nice run in the sun with Old Daniel. But definitely needed the rest.

Thursday Mar 28 #

10 AM

Strength & Conditioning 45:00 [3]

6 PM

Hill/Terrain reps 55:32 [4] 6.5 km (8:33 / km) +255m 7:09 / km

Swansea Hill reps on Mumbles hill. No Oscar, but overall numbers one up on last week, so encouraging. 1 more rep than last week too. Personally I felt quite tired, taking a couple of reps to really get going , but times much the same as last week.

Splendid evening with Swansea bay looking fantastic and no need for a head light - hooray.

Wednesday Mar 27 #

12 PM

Orienteering race 1:09:20 [4] 8.9 km (7:47 / km) +225m 6:55 / km

Army race at Longmoor East. Feeling pretty tired and orienteering sloppily.

Tuesday Mar 26 #

7 PM

Run 1:06:44 [3] 10.8 km (6:11 / km) +330m 5:22 / km

MDC run from Cara's place in Ponty. Thru the woods on Mynydd gellwion and up to Mynydd y Glyn. Both new to me.

Monday Mar 25 #

10 AM

Strength & Conditioning 45:00 [3]

7 PM

Run 1:28:15 [3] 14.79 km (5:58 / km) +238m 5:31 / km

Monday night run with the usual crew plus Alice. From Keith's, across the Downs, down Goat Gully, along the Avon, up thru' Shirehampton golf course to Blaise, down the Trym and back via Stoke Lodge fields ( shocked to see they had been fenced off - ) and Hollybush lane.

Very enjoyable run.

Sunday Mar 24 #

11 AM

Run 12:52 [3] 1.3 km (9:54 / km) +110m 6:57 / km

Warm up jog to start. Actually left things a bit tight, and only just got there in time for my start. Perhaps contributed to my error on 1 - not mentally properly set ?
12 PM

Run 55:26 [3] 6.78 km (8:11 / km) +310m 6:39 / km

Short Brown on Hampsfell. A much better performance. Nice smooth route gadget line.

Biggest error was no 1. Very short leg , and I was caught out by the fact that you almost needed to turn back on yourself from the map pick up /start kite. On reflection presumably why the maps were placed right by the start kite after a short run out - to make sure everyone did go to the start kite and not cut off. Fortunately there was a field corner which caught me, but even then , I didn't want to believe I was so far off, and turned wrong way, before convincing myself that had to be what I was looking at and I turned the right way. My comment when I got to the control at the same time as Hazel Dean ( who started 1 min ahead of me) , was that they had the start kite in the wrong place. In fact of course it was me - as my GPS trace showed. Should have stopped to set myself properly as soon as I picked up the map and realised I needed a sharp turn rather than just charging on. Planner 1, Mark 0.

After that good. A bit of a hesiation on the trickiest control on the course - 17, where I needed to remind myself that the marked cairn, was likely to be significantly larger than the 2 foot ones we had last week.

Rare victory over Clive and Chloe. Clive still suffering with a cold, tho he was well ahead of me until he made a large error on 17.

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