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Training Log Archive: rcro

In the 7 days ending Dec 13, 2015:

activity # timemileskm+m
  Running - off road4 3:11:27 17.84(10:44) 28.71(6:40) 450
  Orienteering - Urban1 59:35 7.47(7:59) 12.02(4:57) 110
  Orienteering1 54:27 4.05(13:28) 6.51(8:22) 265
  Running1 20:40 3.11(6:38) 5.01(4:08) 15
  Total7 5:26:09 32.47(10:03) 52.25(6:15) 840
averages - sleep:5

» now

Sunday Dec 13, 2015 #

(rest day)

Feeling tired after hard week

Saturday Dec 12, 2015 #

9 AM

Running - off road race (FoD Parkrun) 20:31 [5] 5.0 km (4:06 / km) +20m 4:01 / km
slept:5.0 shoes: inov8 Mudclaw300 Yellow2

Expecting to really struggle as legs been feeling very tight - but at the first corner 100 yards in was sitting in 4th and thought I ought to go for it. 400 yards on, had 100 yards clear space to 5th behind!

Still wet and muddy - would say that the bit past the sawmills on both laps is slower again than last time, but the muddy bit earlier on first lap was about the same.

Overtook man with dog halfway along the "horrible hilly bit" (to me, the long straight with insignificant climb..) on lap 2 for third and soon became apparent that it would take some catastrophe for me to lose it. Kept going relatively hard as wanted a good time (should have been on course for 20:20something, I thought) but there wasn't enough incentive for sprinting the last 300 so it didn't happen.

Once again, think it's my best run here - definitely more than 32s slower than it was for my PB back in April - and done well to pace myself with no references in site either ahead or behind.
10 AM

Running - off road warm up/down 7:00 [2] 1.0 km (7:00 / km) +15m 6:31 / km
shoes: inov8 Mudclaw300 Yellow2

Warm down on tracks with rickyp up to Worcester Walk turn and back along lap 2 until reaching back markers
11 AM

Orienteering race (NGOC Knockalls) 54:27 [3] 6.51 km (8:22 / km) +265m 6:57 / km
shoes: inov8 Mudclaw300 Yellow2

NGOC League at Knockalls. 5.3km blue.

As expected, no major mistakes given have planned here, and course planned well to make use of remaining best bits and mostly middle style, with a few legs very similar to our courses from 18 months ago!

Biggest time loss on 1 (40s or so) as knew it was a crap bit to cross and ended up taking poor route and ended up too low. Main reasons why my time is slow are that the tiredness that should have ruined my parkrun had kicked in and wasn't able to ascend at all well, and a few legs - 4-5, and 12-13-14 were contouring with the right side lower which is the way my ankle goes - it wasn't happy and I wasn't going to push it.

Took ok route 2-3, but if brambles haven't filled the gap south of 8, fairly straight would have been better. Straight to 10 better than path route I took.

Probably did 14-15 right, but seemed to do a lot of curving (are the contours quite right?) to get to it - with the thinning no longer sensible to ascend diagonally between the two level tracks.

Maybe not the best route 17-18 but brambles appeared quite thick under the pylons there.

Clear that I'm tired running so close after parkrun - but since I don't stand a chance in this league any more its worthwhile training for running and navigating when tired so that I'm less likely to "bonk" in longer races that I might care more about.

Tom Mills is losing his touch with sub-90 minute winning time on blue. We've suggested that he should have put it in reverse.

Keep seeing Mark and Alice everywhere I go. Not sure if they are actually there or just imprinted onto my retinas after the long ordeal at Caerphilly last week.

Friday Dec 11, 2015 #

(rest day)

One day off will clearly be sufficient to get a massive PB at parkrun tomorrow followed by beating Marcus at Knockalls :-) looking forward to getting out into some nice bits of forest again!

Thursday Dec 10, 2015 #

Running (Work handicap 5k) 20:40 [5] 5.01 km (4:08 / km) +15m 4:04 / km
slept:5.0 shoes: Mizuno Wave Rider 18

For some reason feeling very tired for this! Aiming for 20:30 and think I was on 20:32 or so when I crossed the line (and carried on until watch beeped 5k).

Steady pace where straight but as surfaces were wet and still not broken through the shine into the grip on these trainers was very careful on the bends, perfecting my line each lap - lap times correspond with 5:34, 5:30, 5:15.

Pretty happy with how it went. Expectations were low after such a hard mid week so pleased to have maintained pace well and felt like could have kept it going further had I needed.

Wednesday Dec 9, 2015 #

1 PM

Running - off road 1:18:45 [3] 11.75 km (6:42 / km) +140m 6:20 / km
slept:5.0 shoes: inov8 Mudclaw300 Yellow2

Looking for junior friendly paths north of the fence in Kenfig - found lots towards the east but pretty sparse heading west and quite a few petered out. Aerial photo does suggest there may be some through the middle that I missed.

Fairly heavy fall about 6 miles in - better to happen on sand dune than tarmac, but a lot of it was very firm and dry.

Should be able to get some enjoyable courses on here.
7 PM

Orienteering - Urban race (SWOC Llandaff) 59:35 [5] 12.02 km (4:57 / km) +110m 4:44 / km
shoes: Mizuno Wave Rider 18

Fairly tired but got a steady pace going. Seems I had picked out the planner's optimal route - but diverged from it late on as thought I could get more points but found wasn't nearly enough time.

S-2-11-21-4-22-23-13-26-14-15-16-24-17-18-28-27-29-19-25-30-7-F. Added up 530 points but think I may actually have been 540 if optimal route scored 560.

Just in time and running pretty fast from 29 onwards.

Original plan was to go from 29 to 20 then 30, and pick up 12 (and 1 if time) at end - hadn't really identified 5 as an option if early but suppose that and 3 were close enough - so shouldn't have done my detour around the bottom. Would have been a different story if 25 was a 40 pointer.

Pretty happy with how I was running at the end, and impressed to have been in time given I was still 2k away with 9 mins to go!

Turns out I was going quite fast on the way back... triggered a segment where 13th of 128 - where the top 5 all "ran" sub 90s half mile. Given I had to stop off to check the number of a lamp post I'm happy with that!

Tuesday Dec 8, 2015 #

Running - off road (MDC Radyr) 1:25:11 [3] 10.96 km (7:46 / km) +275m 6:54 / km
slept:5.0 shoes: inov8 Mudclaw300 Yellow2

MDC from Radyr out towards Pentyrch. Wasn't keen on hard road session as knackered from weekend and got another 3 runs still to come during the week. Very muddy in places

Slow pace and stuck near the back not pushing hard. Torch charger is bust so not charged since before Southern Nights - not sure how long would last so kept it on dim and after 50 mins or so was noticeably dimmer.

With light failing took a shorter route back - quite a fun single track in the mud, turning to submerged later on. Didn't appreciate just how much the brambles had got me - seems to be a lot of cuts.

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