Training Log Archive: rcroIn the 7 days ending Apr 11, 2016:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | |||||||
Sunday Apr 10, 2016 #
Event: Galoppen
Orienteering race (Cranham) 1:25:55 [3] 10.26 km (8:22 / km) +380m 7:04 / km
slept:5.0 shoes: inov8 Mudclaw300 Red/Blue
NGOC Galoppen at Cranham. 8.8km/375 climb Brown.
Took a while to get in touch with map. Hesitant into 3, and whole knoll in 5, then left 5 for 7 before correcting. Stop for shoelaces just before 7 and then the terrain slowed down a lot. Got stuck in a slow train with Alice and Harrison and couldn't break away (as not possible to run at all) which was frustrating. Banks at 9-10 impossible to walk on - the last metre of so across to the flag at 10 was difficult with no grip and mud all scarred from previous victims.
Started getting more able to run after 14 but still not reading the map in too much detail as should have just gone onto common rather than right around stream. Second map went better - in a lot less grot/impossible slopes and even had some good splits at the end.
In two minds about today - first time I've broken 10 min/k here, but I do orienteering because I like to run in terrain, but so little of today allowed for any running - a good example for why I'm doing far less O than I used to. The good splits at the end show that I wasn't physically tired by it.
Beat Paul for second day in a row, but 4 mins down on Scott. That said, and despite yesterday's race, taking out the losses on the slopes 9-10 and the time for shoelaces there wouldn't have been too much in it in terms of moving pace.
https://www.strava.com/activities/541375402
Took a while to get in touch with map. Hesitant into 3, and whole knoll in 5, then left 5 for 7 before correcting. Stop for shoelaces just before 7 and then the terrain slowed down a lot. Got stuck in a slow train with Alice and Harrison and couldn't break away (as not possible to run at all) which was frustrating. Banks at 9-10 impossible to walk on - the last metre of so across to the flag at 10 was difficult with no grip and mud all scarred from previous victims.
Started getting more able to run after 14 but still not reading the map in too much detail as should have just gone onto common rather than right around stream. Second map went better - in a lot less grot/impossible slopes and even had some good splits at the end.
In two minds about today - first time I've broken 10 min/k here, but I do orienteering because I like to run in terrain, but so little of today allowed for any running - a good example for why I'm doing far less O than I used to. The good splits at the end show that I wasn't physically tired by it.
Beat Paul for second day in a row, but 4 mins down on Scott. That said, and despite yesterday's race, taking out the losses on the slopes 9-10 and the time for shoelaces there wouldn't have been too much in it in terms of moving pace.
https://www.strava.com/activities/541375402
Saturday Apr 9, 2016 #
Running - off road race (Sugar Loaf Race) 1:04:44 [4] 11.44 km (5:40 / km) +575m 4:31 / km
slept:5.0 shoes: inov8 Mudclaw300 Red/Blue
Second go at summer course - and legs still really not happy about it.
Tried anyway, and with Paul all the way up and only 25s or so behind Mark at the trig - calves burning up at the end.
Lost ground coming off the top but maintained reasonable pace most of the rest of the way down - lost 4 places but regained 2 back before the end.
Running much better than I had expected, and fast finish across the playing field - 5 mins faster than last year.
Need to eat more salt - suffering a bit post run
https://www.strava.com/activities/540089420/overvi...
Tried anyway, and with Paul all the way up and only 25s or so behind Mark at the trig - calves burning up at the end.
Lost ground coming off the top but maintained reasonable pace most of the rest of the way down - lost 4 places but regained 2 back before the end.
Running much better than I had expected, and fast finish across the playing field - 5 mins faster than last year.
Need to eat more salt - suffering a bit post run
https://www.strava.com/activities/540089420/overvi...
Thursday Apr 7, 2016 #
Running 45:29 [3] 9.28 km (4:54 / km) +155m 4:31 / km
slept:5.0 shoes: Mizuno Wave Rider 18
Easy run from home tonight. Ridgeway via Western Ave.
Lovely evening to be out - and not previously appreciated that you can get a good view of Skirrid on clear day.
Legs still not liking ascent, particularly steep, but got better as run went on.
https://www.strava.com/activities/538544909
Lovely evening to be out - and not previously appreciated that you can get a good view of Skirrid on clear day.
Legs still not liking ascent, particularly steep, but got better as run went on.
https://www.strava.com/activities/538544909
Wednesday Apr 6, 2016 #
Event: Street Event 7
Orienteering - Urban (SWOC Pentwyn) 59:32 [3] 11.22 km (5:18 / km) +175m 4:55 / km
slept:5.0 shoes: Mizuno Wave Rider 18
SWOC Street-O from Pentwyn. Great little area with lots and lots of footways around the houses. After a while got better at guessing the deficiencies of the open street map so only major difficulty was finding the circles on the map!
Route S-1-2-3-4-5-6-7--8-10-14-13-11-12-9-15-16-17-18-20-19-27-29-28-29-26-33-32-24-23-F. 280 points (of 340)
Should have gone other way round on 4-5 but confused by map. Lost a bit of 7-8 as had planned on going to 10 but got half way before seeing 8 on map, and it being awkward to get later.
13 wasn't worth going to - did so only because I didn't think anyone else would, and only noticed it on map as got to 14!
Bit confused leaving 33 - think one path didn't exist, but a good challenge to find way out when running short of time.
Too short of time for 22 as well - if I skipped 13 would have managed 22 and 21 - so could have got extra 10 points but nowhere near clearing.
Good fun.
Legs not actually feeling too bad - but making heavy work on hills; knew there were some, but hadn't appreciated just how much climb there actually was tonight. Maybe will be ok to do fell race or similar on Saturday.
https://www.strava.com/activities/537753498/overvi...
Route S-1-2-3-4-5-6-7--8-10-14-13-11-12-9-15-16-17-18-20-19-27-29-28-29-26-33-32-24-23-F. 280 points (of 340)
Should have gone other way round on 4-5 but confused by map. Lost a bit of 7-8 as had planned on going to 10 but got half way before seeing 8 on map, and it being awkward to get later.
13 wasn't worth going to - did so only because I didn't think anyone else would, and only noticed it on map as got to 14!
Bit confused leaving 33 - think one path didn't exist, but a good challenge to find way out when running short of time.
Too short of time for 22 as well - if I skipped 13 would have managed 22 and 21 - so could have got extra 10 points but nowhere near clearing.
Good fun.
Legs not actually feeling too bad - but making heavy work on hills; knew there were some, but hadn't appreciated just how much climb there actually was tonight. Maybe will be ok to do fell race or similar on Saturday.
https://www.strava.com/activities/537753498/overvi...
Tuesday Apr 5, 2016 #
Running 1:02:20 [3] 12.69 km (4:55 / km) +180m 4:35 / km
slept:5.0 shoes: Mizuno Wave Rider 18
Lliswerry canal run from Fourteen Locks. But there was nobody even remotely fast there when they were supposed to be, and none that had turned up seemed in any hurry to start so went off by myself.
Started up Mountain Road, and then around the back streets of Risca to join canal at far end. Thought about Twmbarlwm, but opted out as right calf isn't very good still. Bored of canal after a bit, so when tarmac ran out went back up to Mountain Road to get back.
Feeling relatively good - but as said above, right calf doesn't feel 100% ok.
https://www.strava.com/activities/536756170
Started up Mountain Road, and then around the back streets of Risca to join canal at far end. Thought about Twmbarlwm, but opted out as right calf isn't very good still. Bored of canal after a bit, so when tarmac ran out went back up to Mountain Road to get back.
Feeling relatively good - but as said above, right calf doesn't feel 100% ok.
https://www.strava.com/activities/536756170