Training Log Archive: rcroIn the 1 days ending Mar 3, 2019:
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Sunday Mar 3, 2019 #
7 AM
Running 46:01 [3] 10.26 km (4:29 / km) +45m 4:23 / km
slept:5.0 weight:73.3kg shoes: Mizuno Wave Rider 22 Yellow
Didn't want anything too long or hard given yesterday's troubles and weather forecast. Instead going to watch and support some FoDAC (+ 2 MDC) do Newport half.
Hadn't appreciated how early it started, but was wide awake by 6 so went for 10k rather than 5 to get down to the venue.
Bassaleg Road > Forge Road > SDR > Pill > Commercial Road.
Net downhill, but was going ok and pace was reasonable for not a huge amount of effort. had a bumbag with waterproofs, wallet and keys and didn't seem to be getting cramps anything like on scale of yesterday.
https://www.strava.com/activities/2188060360
Hadn't appreciated how early it started, but was wide awake by 6 so went for 10k rather than 5 to get down to the venue.
Bassaleg Road > Forge Road > SDR > Pill > Commercial Road.
Net downhill, but was going ok and pace was reasonable for not a huge amount of effort. had a bumbag with waterproofs, wallet and keys and didn't seem to be getting cramps anything like on scale of yesterday.
https://www.strava.com/activities/2188060360
8 AM
Running 8:53 [3] 1.62 km (5:29 / km) +10m 5:19 / km
shoes: Mizuno Wave Rider 22 Yellow
Getting miles in today, so went with Cory for a loop of the town centre as he did his warm up.
https://www.strava.com/activities/2188060363
https://www.strava.com/activities/2188060363
9 AM
Running 41:27 [3] 9.09 km (4:34 / km) +120m 4:17 / km
shoes: Mizuno Wave Rider 22 Yellow
Supporting the HM, specifically Cory, Andy and Lee. First position was about 300m after the start and they went by together with Mark Buxton. Walked onto the Usk bridge (3 mile point) - and the three were still together. Waited around for Mark to come through (with Rhys being first MDC vest to turn up) and then had to leave quite promptly to get up to Malpas in time for them coming back.
Took a bit of a loop through Allt yr yn but was doubting whether Malpas was at the 7 or 8 mile point, and got into my head it was around 6.5 so rushed there along the flat and through Sainsburys rather than planned Brynglas. Had quite a long time to wait for the first two to come, and even longer wait for everyone else. Cory came through about 45s ahead of Andy and Lee, and I started moving the moment they passed.
Came back over Brynglas, and it was a bit breezy at the top (everything else had been surprisingly still), and got a bit entangled with the race along the riverfront as it had taken over the pavement. Put a bit of effort in to get to beyond the dry dock in time for 3rd place to come through so didn't have nearly so long standing around this time. Similar pattern to Malpas but gap was about a minute. Left as Lee and Andy passed and totally confused them by beating them to the finish (think the road is slightly shorter than the four 90degree turns at the dry dock). Earned me some club brownie points.
In homage to Welsh O champs was wearing my Wales top today so pretty obvious - quite a lot of people during and after wondering how far I'd actually run and appreciating the support.
Despite being wet, conditions were pretty good for a fast time - shown by even my running being quite quick despite a tough day yesterday. Based on other people's results, makes me think sub-90 is there to get if I actually wanted to do a fast course.
https://www.strava.com/activities/2188061098
Took a bit of a loop through Allt yr yn but was doubting whether Malpas was at the 7 or 8 mile point, and got into my head it was around 6.5 so rushed there along the flat and through Sainsburys rather than planned Brynglas. Had quite a long time to wait for the first two to come, and even longer wait for everyone else. Cory came through about 45s ahead of Andy and Lee, and I started moving the moment they passed.
Came back over Brynglas, and it was a bit breezy at the top (everything else had been surprisingly still), and got a bit entangled with the race along the riverfront as it had taken over the pavement. Put a bit of effort in to get to beyond the dry dock in time for 3rd place to come through so didn't have nearly so long standing around this time. Similar pattern to Malpas but gap was about a minute. Left as Lee and Andy passed and totally confused them by beating them to the finish (think the road is slightly shorter than the four 90degree turns at the dry dock). Earned me some club brownie points.
In homage to Welsh O champs was wearing my Wales top today so pretty obvious - quite a lot of people during and after wondering how far I'd actually run and appreciating the support.
Despite being wet, conditions were pretty good for a fast time - shown by even my running being quite quick despite a tough day yesterday. Based on other people's results, makes me think sub-90 is there to get if I actually wanted to do a fast course.
https://www.strava.com/activities/2188061098
11 AM
Running 9:14 [3] 1.71 km (5:24 / km) +65m 4:32 / km
shoes: Mizuno Wave Rider 22 Yellow
Back home after some time inside waiting to see if FoDAC had the team prize, until announced that results system had gone awry and will wait for video backup before giving prizes other than top 3 overall.
Rain not so bad but wind had picked up quite a bit. Racing would have been quite a bit tougher if it started 60-90 mins later.
https://www.strava.com/activities/2188060978
Using the 645 watch today as I know it allows me to "resume later" with GPS turned off between - so that I could lump the supporting runs into one. Plot is pretty messy and far less smooth than I'm getting accustomed to with the more basic 235. But at least I didn't care too much about these runs.
Aggregates up to 22.7k which isn't bad at all as probably wouldn't have done half that today if this wasn't on. Gives equivalent HM time of 1:38:15 - with nearly 300m ascent and not at race pace.
Rain not so bad but wind had picked up quite a bit. Racing would have been quite a bit tougher if it started 60-90 mins later.
https://www.strava.com/activities/2188060978
Using the 645 watch today as I know it allows me to "resume later" with GPS turned off between - so that I could lump the supporting runs into one. Plot is pretty messy and far less smooth than I'm getting accustomed to with the more basic 235. But at least I didn't care too much about these runs.
Aggregates up to 22.7k which isn't bad at all as probably wouldn't have done half that today if this wasn't on. Gives equivalent HM time of 1:38:15 - with nearly 300m ascent and not at race pace.