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Training Log Archive: rcro

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Running - off road3 2:59:22 13.71(13:05) 22.06(8:08) 1265
  Running2 2:30:40 16.22(9:17) 26.1(5:46) 370
  Walking1 1:40:00 3.98(25:09) 6.4(15:38) 200
  Total6 7:10:02 33.9(12:41) 54.56(7:53) 1835
averages - sleep:4 weight:74.4kg

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Sunday Oct 2, 2016 #

8 AM

Running 1:40:54 [3] 17.21 km (5:52 / km) +370m 5:18 / km
slept:2.0 weight:74.6kg shoes: Mizuno Wave Rider 19

Long slow road run in Cardiff.

Parked by Asda, across to Radyr, Whitchurch, then up Caerphilly Road to Travellers Rest then back.

Pace fairly sedate, and slowed down in Radyr to look for the fire hydrant we couldn't find last autumn - seems fairly obvious in day light. Answer is 4 over 30.

Long drag up to Travellers Rest - turning into a reasonable hill. Maintained steady pace to the top - but had trouble overtaking a slow cyclist who was hogging the whole FOOTpath.

Little detour into railway cutting right at the end but didn't really know where I was going.

Reasonable run - and great morning for it.
11 AM

Walking 1:40:00 [1] 6.4 km (15:37 / km) +200m 13:31 / km
shoes: Adidas Kanadia tr7

To make more of the good weather, stopped off to explore Parc Penallta on way home. Quite nice, but expected the horse to be bigger. Great views - Machen, Sirhowy, Tylorstown Volcano, and lots of other hills I've not been up.

Whole area looks perfect for cross country.

Saturday Oct 1, 2016 #

2 PM

Running - off road race (Fan Fawr) 24:30 [5] 3.2 km (7:39 / km) +290m 5:16 / km
slept:4.5 weight:74.2kg shoes: inov8 Mudclaw300 Red/Blue

Fan Fawr fell race - not my cup of tea really as descent heavy and so short it's hard to pace.

Poor ascent as legs weren't great - left calf feeling tight, but then it was F-ing steep and I was pushing harder than I wanted due to being so short.

Poor descent as both ankles feeling quite weak and legs hadn't recovered from the ascent.

Not a dreadful run, but hope for better at later races - one to hopefully drop if I can get to enough in the league. Think that I do better at races further from the main climb is from the start.
3 PM

Running - off road (Pen y Fan) 1:09:53 [3] 7.43 km (9:24 / km) +530m 6:56 / km
shoes: inov8 Mudclaw300 Red/Blue

Slow jog post race with Ben and Mark. Motorway to Corn Du, Pen y Fan and back via the toilet track. Few other runners doing same post race.

Rob Finch (SOC) said hello as he ran past - seems some sort of "Mountain Challenge" employer team competition thing.

Wednesday Sep 28, 2016 #

6 PM

Running intervals (Lliswerry) 49:46 [4] 8.89 km (5:36 / km)
slept:4.0 shoes: Mizuno Wave Rider 19

For second day in a row I shunned the double deck bus and waited for the coach to turn up later - with everyone on the bus thinking I was weird. For second day in a row coach overtook bus on motorway and got into Newport first :-) Makes the coach much more empty now they load it second.

Still, hamstring not totally happy for intervals but tried anyway - at less effort than maximum. 6x pairs of 90s efforts - 10s rest inside pair, 90s between pairs. Smooth pace and seemed consistent throughout. Heart rate felt high - but haven't done real intervals for a while now.

Tried to get bit of extra distance on way back to hit 200k monthly target - Polar sync server is down at the moment so can't see if I actually did it.

Tuesday Sep 27, 2016 #

7 PM

Running - off road (MDC Abercarn) 1:24:59 [3] 11.43 km (7:26 / km) +445m 6:13 / km
slept:5.5 shoes: inov8 Mudclaw300 Red/Blue

MDC run from hill above Abercarn.

Route not really good for me - very wet under foot and rocky. Didn't have any sense of balance tonight.

Able to run well once down in the valley but hung back for the wet and stream crossings as was sharing my light. Although didn't really like the route did at least join up a couple more runs.

Food in pub took an age to turn up - and wasn't what I ordered, but at least was good portions and cheap.

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