Training Log Archive: rcroIn the 1 days ending Nov 22, 2019:
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Friday Nov 22, 2019 #
6 PM
Running warm up/down 14:40 [3] 2.88 km (5:06 / km) +25m 4:53 / km
shoes: Mizuno Wave Rider 22 White
Arrived at race early so had well over an hour to sit around. Had more people praising my facebook photos set, then clarified club champs rules in that Parkruns do not count as 5ks - so guess who'll be doing Pomphrey 5k on Tuesday, 20:27 to beat for the PB points...
A bit extended warm up with Cory as he'd parked his car miles away. Then a bit up the link road and back to the toilets after everyone else had disappeared off. Still had quite a while for more warm up when got to the tunnel. The race briefing asked for Forest of Deaners to identify themselves and for everyone else to judge if we were "cuddly" - not sure how well that worked given half of us was slinking around in the dark out of the tunnel rather than be deafened inside.
https://www.strava.com/activities/2883801067
A bit extended warm up with Cory as he'd parked his car miles away. Then a bit up the link road and back to the toilets after everyone else had disappeared off. Still had quite a while for more warm up when got to the tunnel. The race briefing asked for Forest of Deaners to identify themselves and for everyone else to judge if we were "cuddly" - not sure how well that worked given half of us was slinking around in the dark out of the tunnel rather than be deafened inside.
https://www.strava.com/activities/2883801067
7 PM
Running race (Severn Bridge 5) 32:00 [5] 8.06 km (3:58 / km) +70m 3:48 / km
slept:5.0 shoes: Mizuno Wave Rider 22 White
Entered this many months ago as a club champs race and selling out fast (and not hugely strong entry) - had hoped I'd have done some proper winter training by now and have some road speed but this autumn hasn't quite turned out that way.
Put a fairly consistent effort in throughout - ok on the up at the start but really starting to struggle as the wind picked up. Not nearly as strong as I've known it, but steady 14mph appeared to make a lot more difference than I expected it to. Pace didn't improve as much as I wanted coming down the other side - and the 2 people who'd be sat behind me in the wind went off ahead.
Gave it a good try to catch up on the hill coming back, and got close, wind advantage didn't kick in until half way across. Feet burning quite a bit, and tiring, for the last 2k into finish. Think this is where vaporflys come in useful (at least 2 in front of me had them).
End position 9th of 367 finishers. That's inside my target of 10th (had thought I was 10th), but still a little disappointed with the time. Had around 30 as a target, and 31 as acceptable. For the effort put in really want a lot faster than 4 min/k.
KM splits
4:01
4:10
3:58
4:08
4:10
3:52
3:42
3:46
(+0:12 for last 60m)
Hoping Sunday's race is more my thing!
https://www.strava.com/activities/2883801067
Put a fairly consistent effort in throughout - ok on the up at the start but really starting to struggle as the wind picked up. Not nearly as strong as I've known it, but steady 14mph appeared to make a lot more difference than I expected it to. Pace didn't improve as much as I wanted coming down the other side - and the 2 people who'd be sat behind me in the wind went off ahead.
Gave it a good try to catch up on the hill coming back, and got close, wind advantage didn't kick in until half way across. Feet burning quite a bit, and tiring, for the last 2k into finish. Think this is where vaporflys come in useful (at least 2 in front of me had them).
End position 9th of 367 finishers. That's inside my target of 10th (had thought I was 10th), but still a little disappointed with the time. Had around 30 as a target, and 31 as acceptable. For the effort put in really want a lot faster than 4 min/k.
KM splits
4:01
4:10
3:58
4:08
4:10
3:52
3:42
3:46
(+0:12 for last 60m)
Hoping Sunday's race is more my thing!
https://www.strava.com/activities/2883801067
8 PM
Running warm up/down 8:51 [3] 1.5 km (5:54 / km) +30m 5:22 / km
shoes: Mizuno Wave Rider 22 White
Short warm down with Cory whilst waiting for "live" results to start working and confirm team prize winners (us). Took a wrong turn and went up a mountain, which was a struggle. Got mistaken as racers going into the finish.
https://www.strava.com/activities/2883802312
https://www.strava.com/activities/2883802312