Training Log Archive: rcroIn the 7 days ending Oct 22, 2015:
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Wednesday Oct 21, 2015 #
Event: Street Event 1 and AGM
Orienteering - Urban (SWOC Radyr) 58:20 [3] 10.65 km (5:29 / km) +170m 5:04 / km
slept:4.0 weight:72.2kg shoes: Mizuno Wave Rider 18
SWOC street o around Morganstown and Radyr. Traffic around Cardiff was terrible (15 miles in 54 minutes...) so arrived in a rush and hadn't got into orienteering mode by the time we started.
S-3-2-16-23-22-4-5-25-14-13-27-12-28-7-6-19-8*-11-15-26-24-21-18-17-F. 490* points from 600.
Fairly stupid route from the start - didn't think 3 was the best once I'd committed but looking now, getting 22 is awkward whatever. Still had Mark P behind me and we kept seeing a lot of each other all the way until I turned around at 11.
Spent a while looking for fire hydrant at 8 before deciding it wasn't there - no plaque and no corresponding man hole in ground. Apparently it was there but think we'll be credited as most people couldn't find it. Overshot 11 as just didn't see it.
Having to be very careful on the paved surfaces as little grip - new shoes held up from yesterday very well, so the rubber was still shiny before starting tonight - needs a few more runs before they start gripping.
Surprised at the good progress on the return as expecting to be late. With best route choices, think only extra control I could have got was 1 so reasonable result - none of the far away controls seemed worth the distance.
Quite enjoyable - nice simple format low key event and gives opportunity to run somewhere different.
https://www.strava.com/activities/417616036/overvi...
S-3-2-16-23-22-4-5-25-14-13-27-12-28-7-6-19-8*-11-15-26-24-21-18-17-F. 490* points from 600.
Fairly stupid route from the start - didn't think 3 was the best once I'd committed but looking now, getting 22 is awkward whatever. Still had Mark P behind me and we kept seeing a lot of each other all the way until I turned around at 11.
Spent a while looking for fire hydrant at 8 before deciding it wasn't there - no plaque and no corresponding man hole in ground. Apparently it was there but think we'll be credited as most people couldn't find it. Overshot 11 as just didn't see it.
Having to be very careful on the paved surfaces as little grip - new shoes held up from yesterday very well, so the rubber was still shiny before starting tonight - needs a few more runs before they start gripping.
Surprised at the good progress on the return as expecting to be late. With best route choices, think only extra control I could have got was 1 so reasonable result - none of the far away controls seemed worth the distance.
Quite enjoyable - nice simple format low key event and gives opportunity to run somewhere different.
https://www.strava.com/activities/417616036/overvi...
Tuesday Oct 20, 2015 #
5 PM
Running 5:00 [5] 0.9 km (5:33 / km) +25m 4:53 / km
shoes: Saucony Powergrid Triumph 10 r
From meeting to train.
6 PM
Running (Lliswerry) 1:07:11 [4] 14.48 km (4:38 / km) +150m 4:25 / km
slept:4.5 shoes: Mizuno Wave Rider 18
Caerleon Road out and back. Again the slowest in group 1 (of 2 people) as the other group 2s ran with 3 - but I thought I should be trying to go faster than easy.
Out fairly quick but only decided at the bridge to go ahead and do the extra loop around Caerleon. Fairly slow around and not too quick back - seemed a struggle.
Quite disappointed with lack of speed for effort, hoping its down to not having breakfast or lunch rather than losing speed/stamina as conditions were fairly nice for running.
60% or so effort for my first go up Caerau Road to get home - 40m climb in 300m; started feeling it just about half way up but it's still a lot easier than Cae Perllan Rd.
https://www.strava.com/activities/416959982/overvi...
Out fairly quick but only decided at the bridge to go ahead and do the extra loop around Caerleon. Fairly slow around and not too quick back - seemed a struggle.
Quite disappointed with lack of speed for effort, hoping its down to not having breakfast or lunch rather than losing speed/stamina as conditions were fairly nice for running.
60% or so effort for my first go up Caerau Road to get home - 40m climb in 300m; started feeling it just about half way up but it's still a lot easier than Cae Perllan Rd.
https://www.strava.com/activities/416959982/overvi...
Sunday Oct 18, 2015 #
Note
(rest day)
Feeling tired and lacking motivation. Yesterday was actually quite hard work so probably wise to take it easy and recover with another 10k plus to come each of Tuesday and Wednesday.
Don't think that all the hills yesterday with ankle locked in position have been helpful - but at least not feeling any worse today for it.
Don't think that all the hills yesterday with ankle locked in position have been helpful - but at least not feeling any worse today for it.
Saturday Oct 17, 2015 #
Event: NGOC League 9
Running - off road (Highmeadow) 1:08:53 [3] 10.17 km (6:46 / km) +430m 5:35 / km
slept:5.0 shoes: inov8 Mudclaw300 Yellow2
No parkrun as thought rest still a good idea after all the running in the week. Shame, as FoD course should have been in very good condition - and could well have been PB suitable.
Started out on the orienteering- but hit unexpected vertical descent going in to 1 (very poor map clarity - contours very pixellated), and then had similar (but not mapped) leaving path into 2. Basically unable to descend at all as had run out of the good ankle tape and had had to use the really sticky tape that locked it completing - so forcing my leg to be at 90 degrees to the slope. Uphill was quite uncomfortable too and getting calf.
Given it was quite brashed, didn't see much enjoyment for battling on with course and went for undulating training run, mostly following the course but with big extra loop around Bracelands.
Popped in to control 11 and was some lovely woodland and worth the trip off the path. Added on trip up other side of valley to make sure the run was over 10k and got the last two controls on way back. No navigation problems and seems I got to see the best of the forest.
Feedback of the courses seemed good - but the eastern down slope from Headless Hill isn't my terrain. Pleased to have still had an enjoyable day out.
https://www.strava.com/activities/414838386
Started out on the orienteering- but hit unexpected vertical descent going in to 1 (very poor map clarity - contours very pixellated), and then had similar (but not mapped) leaving path into 2. Basically unable to descend at all as had run out of the good ankle tape and had had to use the really sticky tape that locked it completing - so forcing my leg to be at 90 degrees to the slope. Uphill was quite uncomfortable too and getting calf.
Given it was quite brashed, didn't see much enjoyment for battling on with course and went for undulating training run, mostly following the course but with big extra loop around Bracelands.
Popped in to control 11 and was some lovely woodland and worth the trip off the path. Added on trip up other side of valley to make sure the run was over 10k and got the last two controls on way back. No navigation problems and seems I got to see the best of the forest.
Feedback of the courses seemed good - but the eastern down slope from Headless Hill isn't my terrain. Pleased to have still had an enjoyable day out.
https://www.strava.com/activities/414838386