Training Log Archive: rcroIn the 7 days ending Feb 3, 2016:
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Wednesday Feb 3, 2016 #
Running intervals (Lliswerry) 51:17 [4] 9.03 km (5:41 / km) +15m 5:38 / km
slept:4.0 shoes: Mizuno Wave Rider 18
Lliswerry efforts of SDR as far as Transporter. 6x800 and the 1 mile back to finish.
Windy enough to notice - and was against for all of the first three efforts, but ok for the rest. Legs tired from yesterday but went with Group 1 and just about held on (the "up hill" onto the bridge saved me...)
800s:
2:52 (hill)
2:46
2:45
2:43 (hill)
2:50 (hill)
2:47
Took mile less hard - 5:51
Not bad really - and given last time (October) was 4 800s at 2:47-2:50 - some improvement.
https://www.strava.com/activities/485253236/laps
Polar site not syncing so did strava by the "home made" approach - just need to remember to delete duplicate when it does sync!
Windy enough to notice - and was against for all of the first three efforts, but ok for the rest. Legs tired from yesterday but went with Group 1 and just about held on (the "up hill" onto the bridge saved me...)
800s:
2:52 (hill)
2:46
2:45
2:43 (hill)
2:50 (hill)
2:47
Took mile less hard - 5:51
Not bad really - and given last time (October) was 4 800s at 2:47-2:50 - some improvement.
https://www.strava.com/activities/485253236/laps
Polar site not syncing so did strava by the "home made" approach - just need to remember to delete duplicate when it does sync!
C • Gps 1
Tuesday Feb 2, 2016 #
Running (Lliswerry) 51:54 [5] 11.36 km (4:34 / km) +210m 4:11 / km
slept:3.5 shoes: Mizuno Wave Rider 18
Lliswerry High Cross loop.
Legs tired still from weekend but tried to push reasonably hard all the way around so that I'd had more clear air in case I wanted to put in a good effort on the hill back up. Downside of this approach is that less people to chase down, and more tired from running hard!
Definitely put in 100% effort - which is unusual for me - and just about made it back up. Two KOMs, a 2nd and a 3rd a pretty good reward. Taken another 21(!) seconds off the main Bassaleg Rd segment - or 34s versus my best time just three weeks ago! Not sure I could shave off any more time now :-)
https://www.strava.com/activities/484438513
Watch off in a different direction to normal tonight - surprised how it does sort itself out so quickly
Legs tired still from weekend but tried to push reasonably hard all the way around so that I'd had more clear air in case I wanted to put in a good effort on the hill back up. Downside of this approach is that less people to chase down, and more tired from running hard!
Definitely put in 100% effort - which is unusual for me - and just about made it back up. Two KOMs, a 2nd and a 3rd a pretty good reward. Taken another 21(!) seconds off the main Bassaleg Rd segment - or 34s versus my best time just three weeks ago! Not sure I could shave off any more time now :-)
https://www.strava.com/activities/484438513
Watch off in a different direction to normal tonight - surprised how it does sort itself out so quickly
Sunday Jan 31, 2016 #
11 AM
Orienteering (NGOC Training) 37:58 [3] 5.11 km (7:26 / km) +160m 6:25 / km
slept:4.0 shoes: inov8 Mudclaw300 Yellow2
NGOC training day at Blakeney Hill.
Got there and found that a shoe upper had ripped apart a bit during night-o last night. As don't have a second pair no choice but to go out with it.
Did 3 exercises
1. Platforms control pick with no control numbers given. Did this ok but bits of map I didn't quite agree with - but when you are having legs <50m your always going to notice the odd funny. My bearings seemed consistently off
https://www.strava.com/activities/482861254
2. More platorms in same area, but targetted for TD3/TD4 - much easier!
https://www.strava.com/activities/482861333
3. Part of the route choice exercise. Didn't see much point coming back to start between them (nor in doing the far away one), so picked the two that looked most interesting and then got the third in between via a route I wouldn't normally take. Poor bearing on first one meant had a bit of extra contouring to do, but woods were nice.
https://www.strava.com/activities/482861439
Got there and found that a shoe upper had ripped apart a bit during night-o last night. As don't have a second pair no choice but to go out with it.
Did 3 exercises
1. Platforms control pick with no control numbers given. Did this ok but bits of map I didn't quite agree with - but when you are having legs <50m your always going to notice the odd funny. My bearings seemed consistently off
https://www.strava.com/activities/482861254
2. More platorms in same area, but targetted for TD3/TD4 - much easier!
https://www.strava.com/activities/482861333
3. Part of the route choice exercise. Didn't see much point coming back to start between them (nor in doing the far away one), so picked the two that looked most interesting and then got the third in between via a route I wouldn't normally take. Poor bearing on first one meant had a bit of extra contouring to do, but woods were nice.
https://www.strava.com/activities/482861439
12 PM
Orienteering (NGOC Blakeney) 1:20:27 [3] 10.3 km (7:49 / km) +385m 6:35 / km
shoes: inov8 Mudclaw300 Yellow2
Then went round the course on offer a 9.1k, 400m climb "short" brown - with paths on the map. Had just been to 1 and 2 on previous exercise so ok.
Longwinded route to 3 to avoid river crossing and recall that over the bridge was quite rough. Long walk up hill towards four, mostly on the veg boundary but sticking in green as ground was firmer. Didn't quite go right after crossing the track and lucky to find control without too much time loss.
Paths to 6, and paths right around on 7-8. Useful to see 8 and 9 as seems lots had trouble here in night o. 8 was quite obvious in daylight, approaching from west, but had to be careful with 9 - knew I was in the right place but took a lot of looking to find the depression! 10 was a bit rough.
Straight for next few controls, then back into platform picking area, and then nasty brash towards the end. Had hoped to break 80 mins but couldn't do it with the mess between 18 and 19.
Nice to get out and do a long course, and for the woods to be quiet. The wet and mud and brash (along with climb) actually did make this very physcial and tough - especially after doing a few exercises beforehand.
https://www.strava.com/activities/482861814
Shoe has torn even more and looks terminal - at just 6 months' use, and only 511 miles logged am a bit disappointed. Ordered a new pair already to replace them (only options were "precision fit" - which I hope "fits") so fingers crossed I will have something to run in next weekend!
Longwinded route to 3 to avoid river crossing and recall that over the bridge was quite rough. Long walk up hill towards four, mostly on the veg boundary but sticking in green as ground was firmer. Didn't quite go right after crossing the track and lucky to find control without too much time loss.
Paths to 6, and paths right around on 7-8. Useful to see 8 and 9 as seems lots had trouble here in night o. 8 was quite obvious in daylight, approaching from west, but had to be careful with 9 - knew I was in the right place but took a lot of looking to find the depression! 10 was a bit rough.
Straight for next few controls, then back into platform picking area, and then nasty brash towards the end. Had hoped to break 80 mins but couldn't do it with the mess between 18 and 19.
Nice to get out and do a long course, and for the woods to be quiet. The wet and mud and brash (along with climb) actually did make this very physcial and tough - especially after doing a few exercises beforehand.
https://www.strava.com/activities/482861814
Shoe has torn even more and looks terminal - at just 6 months' use, and only 511 miles logged am a bit disappointed. Ordered a new pair already to replace them (only options were "precision fit" - which I hope "fits") so fingers crossed I will have something to run in next weekend!
Saturday Jan 30, 2016 #
9 AM
Running (Newport Parkrun) 19:36 [3] 5.0 km (3:55 / km)
slept:3.0 shoes: Mizuno Wave Rider 18
Newport parkrun winter course. Ran in trainers as told on Wednesday there are only a few slippery bits - but turns out it was quite wet across a lot of the course (although, I would agree that trainers were the right choice today)
Had quite a good start and towards the front - still managed to be consistently overtaking people at rate of 3-4 per lap. Expected to be about 10th so surprised to find I was 6th!
Big numbers today (maybe not quite as many as last week). Started lapping people just 200 yards into second lap and lost quite a bit of time battling through lapping through wooded sections - particularly on last lap. Ran into at least 4 people who decided to change their mind on keeping left as per instructions and marshal shouts - as I was overtaking to their right!
Think that's now 11 sub 20 min 5ks, 3 during January and 5 in last two months. Not a bad way to start off the year - and good final entry to Power of 10 as a Westbury Harrier before the transfer becomes effective on Monday.
https://www.strava.com/activities/481621062
Had quite a good start and towards the front - still managed to be consistently overtaking people at rate of 3-4 per lap. Expected to be about 10th so surprised to find I was 6th!
Big numbers today (maybe not quite as many as last week). Started lapping people just 200 yards into second lap and lost quite a bit of time battling through lapping through wooded sections - particularly on last lap. Ran into at least 4 people who decided to change their mind on keeping left as per instructions and marshal shouts - as I was overtaking to their right!
Think that's now 11 sub 20 min 5ks, 3 during January and 5 in last two months. Not a bad way to start off the year - and good final entry to Power of 10 as a Westbury Harrier before the transfer becomes effective on Monday.
https://www.strava.com/activities/481621062
6 PM
Orienteering - Night (WNL Gwaelod y Garth) 57:30 [3] 5.32 km (10:48 / km) +250m 8:45 / km
shoes: inov8 Mudclaw300 Yellow2
WNL on Marcus's new map near Taffs Well. Nice area and good evening to be out.
Map 1
S-4-5-8-7-13-6-18-19-10-2-12-15-1-16-17-3-14
Map 2
>15-12-4-18-19-9-14-13-11-16-3-1-6-F
Think 525 points plus 3 of the bonuses (75 points) - so 600 out of possible 750.
Moving quite slowly - very wet underfoot and being careful with ankle. Dumped the quarry controls on map 1 and then easily found a reasonable route to do the rest getting both bonus legs.
18-19 went around the paths, then got the controls on the way back up. 16-17, thought about paths but went straight and ended up too far east hitting the ditch below 6. Worked off two controls from map 2 to get me to control 3 - which was my attackpoint.
Map 2 - decided it wasn't sensible to attempt both bonuses as time not on side and no controls to pick up from 17 based on where I was starting. 15-12, didn't hit the path from before and had no idea where I was until chancing upon control. 18-19 mostly by paths, stopping at 9 on the way. Then had bit of trouble finding 9 on way back up.
Confused as to which feature 16, 3 and 10 were on when turning back onto the map with paths on. In the end (wrongly) decided that 10 was too far for me to be sure of finding quickly - just didn't match it to being the depression next to path on the other map!
Bit of a balls up leaving 1 and ended up on road having to go back up to finish. Got the 15 pointer just next to finish but didn't attempt the knoll, which was probably within reach (definitely so if didn't just go wrong)
So probably should have got an extra 30 or so points just at the end but not really many other opportunities to have added to my route. Fairly happy with "run" - but really wasn't trying to be fast tonight.
https://www.strava.com/activities/482166657
Map 1
S-4-5-8-7-13-6-18-19-10-2-12-15-1-16-17-3-14
Map 2
>15-12-4-18-19-9-14-13-11-16-3-1-6-F
Think 525 points plus 3 of the bonuses (75 points) - so 600 out of possible 750.
Moving quite slowly - very wet underfoot and being careful with ankle. Dumped the quarry controls on map 1 and then easily found a reasonable route to do the rest getting both bonus legs.
18-19 went around the paths, then got the controls on the way back up. 16-17, thought about paths but went straight and ended up too far east hitting the ditch below 6. Worked off two controls from map 2 to get me to control 3 - which was my attackpoint.
Map 2 - decided it wasn't sensible to attempt both bonuses as time not on side and no controls to pick up from 17 based on where I was starting. 15-12, didn't hit the path from before and had no idea where I was until chancing upon control. 18-19 mostly by paths, stopping at 9 on the way. Then had bit of trouble finding 9 on way back up.
Confused as to which feature 16, 3 and 10 were on when turning back onto the map with paths on. In the end (wrongly) decided that 10 was too far for me to be sure of finding quickly - just didn't match it to being the depression next to path on the other map!
Bit of a balls up leaving 1 and ended up on road having to go back up to finish. Got the 15 pointer just next to finish but didn't attempt the knoll, which was probably within reach (definitely so if didn't just go wrong)
So probably should have got an extra 30 or so points just at the end but not really many other opportunities to have added to my route. Fairly happy with "run" - but really wasn't trying to be fast tonight.
https://www.strava.com/activities/482166657