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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rcro

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Running - off road4 5:45:15 26.53(13:01) 42.69(8:05) 1490
  Running1 55:16 6.28(8:48) 10.11(5:28)
  Total5 6:40:31 32.81(12:12) 52.8(7:35) 1490
averages - sleep:3.6 weight:75.5kg

» now

Sunday Sep 25, 2016 #

10 AM

Running - off road (Garreg Lwyd) 3:33:15 [3] 23.58 km (9:03 / km) +945m 7:32 / km
slept:3.5 shoes: inov8 Mudclaw300 Red/Blue

Long run with Ben - from Pen Rhiw Wen.

Roughly following SW Traverse - up to Garreg Lwyd, over Fan Fraith, Garreg Las, Carreg yr Ogof, Bannau Sir Gaer - and then back mostly "avoiding" the peaks.

Weather was on and off horrible - but was quite fun as area feels very different to the bits of the Beacons we'd been to before. Detoured and ran over the limestone pavement on way out.

Area to east of Fan Fraith looks like it'd be great for orienteering - and its only 3k from the nearest parking.

Coming back was fighting wind, rain, hail, bog etc. etc. and took much longer than we'd expected. Quarry and lime kilns made for interesting finish.

Knee fine, but pace was very slow and, off the rocks, ground couldn't have been much softer!

Drove back to Swansea the long way to give Ben bit of tour of area - found Bethlehem.

Saturday Sep 24, 2016 #

9 AM

Running - off road race (FoD Parkrun) 20:47 [4] 5.0 km (4:09 / km) +20m 4:05 / km
slept:4.0 shoes: Salomon Speedcross 4

Started out slower than normal but got going once into offroad section. Probably overtook 10 or so - 3 on lap 2.

Negative splitting - and going pretty hard for last k to overtake and break away. Nice to be back ahead of Mark Matthews.

13th - but a long way down on 12th.
10 AM

Running - off road 40:00 [3] 5.77 km (6:56 / km) +145m 6:10 / km
shoes: Salomon Speedcross 4

Fedw Wood and Gaer Hill.

Another "easy win" down - had an annoying gap of about 50m of bramble to join up.

Footpath I'd planned to start on didn't exist so jumped the wall and went through field. Some fancy slotted pivoted gates on footpath by farm we missed out on by taking fence on MDC run. Found the trig.

Not really trying at all, and flow was being broken by stiles and gates anyway - still nice (albeit windy) day to be out.

Having had trouble with shoes not gripping for parkrun, all seemed fine for this.

Friday Sep 23, 2016 #

slept:3.5 (rest day)

Somebody from Pulhams must have read my log as today we went an even sillier route. Despite my misgivings as first we winded down the lanes of last night's run (before detouring even further to try and avoid a queue) - cannot disagree with 70 min time given traffic. Just Caerwent (and I suppose Shirenewton...) left to get full set now.

10 down, 20 to go...

Knee fine until I'd been at desk for an hour.

Thursday Sep 22, 2016 #

6 PM

Running 55:16 [3] 10.11 km (5:28 / km)
slept:3.5 shoes: Mizuno Wave Rider 19

When the only two nice rail replacement coaches both come down from Bourton on the Water each morning - have resigned myself to accepting drivers will go silly routes. Today we left via Abbey Wood, Filton, Aztec West, and as the motorway was queuing from Magor we stayed right on to Brynglas rather than go straight down Chepstow Road. Whatever's not right with my knee doesn't like these "long" journeys. Still, we somehow beat the parallel double decker bus - that would have been painful...

Slow paced jogs from Spytty around the lanes on mudflats to Waterloo Arms and back. Knee not happy with road, but feels a lot better for having run that it has done since Tuesday night. Black Mountains is a definite no now - but at least I can still "run" ok.

Starting to run out of "easy wins" now.

Tuesday Sep 20, 2016 #

6 PM

Running - off road (MDC Fan Frynach) 1:11:13 [3] 8.34 km (8:32 / km) +380m 6:57 / km
slept:3.5 weight:75.5kg shoes: inov8 Mudclaw300 Red/Blue

MDC run up Fan Frynach.

Fairly nice climb up from the north - but as we'd taken so long route was cut short to just do a loop on the top.

Came back down a fairly rough steep track in the dark which meant barely walking. If we didn't jump the fence and just carried on down would have been much smoother and firmer...

Knee unhappy by time I got home - maybe too long waiting for food and then in car for drive?

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