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Training Log Archive: rcro

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Running - off road4 2:39:33 17.86(8:56) 28.75(5:33) 275
  Running1 1:05:03 7.49(8:41) 12.05(5:24) 215
  Orienteering1 51:53 4.32(12:00) 6.96(7:27) 200
  Total6 4:36:29 29.68(9:19) 47.76(5:47) 690
averages - sleep:2.9 weight:73.9kg

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Sunday Oct 16, 2016 #

2 PM

Running - off road warm up/down 10:00 [3] 1.6 km (6:15 / km)
slept:2.0 weight:73.9kg shoes: inov8 Mudclaw300 Red/Blue

Warm up jog with Ben around main field.
3 PM

Running - off road race (Gwent League Bridgend) 46:03 [5] 10.15 km (4:32 / km) +35m 4:28 / km
shoes: inov8 Mudclaw300 Red/Blue

After 5 years eligibility to run, debut at Gwent League today.

Not my thing as hard work and technically too easy. Wind was a struggle on the outbound half of laps and just don't have core strength.

Got a good start - from 3/4 back on the line was in top 1/4 fairly quickly by taking good line down the side. Once it started to open up I slowed down to save energy for later and in hindsight I slowed a bit too much.

Aggleton racing, however, was going well for the first mile. Then he caught me. Ben caught up too at same point and stayed roughly same distance ahead for next lap before John just sped off into the distance. Generally was losing ground on the fields and regaining on the "technical" - and gaining places on the muddy descents as nothing compared to fell race.

Very tired for last lap, but at least starting to catch people who were properly burned out. Ben starting to get closer too - down to 20m ahead when he started his sprint finish. No sprint in my legs - but got the speed up enough to keep "Lightning" Lawson behind with his post-Fan Brycheniog tired legs.

277th place - but a big group of people not far ahead. Type 2 fun - certainly benefit for me in running full pelt off road for that sort of time. Might even have just made a Lliswerry team - who knows? Lots of friends there - including Meg and Kit and good support from Lliswerry spectators throughout the course.

Saturday Oct 15, 2016 #

9 AM

Running - off road race (FoD Parkrun) 20:37 [5] 5.0 km (4:07 / km) +20m 4:03 / km
slept:2.0 weight:73.9kg shoes: inov8 Mudclaw300 Red/Blue

Still not feeling great.

Ran this hard as a test to see how I well I could do prolonged fast off road. Not very. First lap was full speed - 1km in 3:50 and the lap in 8:48 - 8s off best time. Tiring quickly on lap 2 and feeling symptoms of dehydration a bit. Very pleased once I got to finish line.
12 PM

Orienteering race (NGOC Parkend) 51:53 [3] 6.96 km (7:27 / km) +200m 6:31 / km
shoes: inov8 Mudclaw300 Red/Blue

NGOC League at Parkend. 5.7km Blue.

Nice long leg to start. Ok route but turned down an unmapped dead end track in attempt to dodge climb - had to go back and round (40s). Slightly wrong at the end too.

OK on 3, but 60-90s lost on 4. Going the right way most of the time just couldn't match any features up at the end. Found control by turning round and seeing Megan punch.

Generally good routes the rest of the time. Overtaken by Megan again just after 6 and for third time at 8.

Glad of the downhill finish, but a bit of a loss on final control as thought I'd seen it on top of hill when it was actually in hole at bottom. Meant Duncan caught and overtook on run down to finish.

Quite a nice course today. Legs pretty tired uphill but probably still going well for me in the Forest with October vegetation.

Wednesday Oct 12, 2016 #

6 PM

Running intervals (Lliswerry) 1:05:03 [4] 12.05 km (5:24 / km) +215m 4:57 / km
slept:2.5 weight:73.9kg shoes: Mizuno Wave Rider 19

15x Hartridge Hill, as 5 blocks of 3, 2 mins rest between sets.

Had another bad night again so feeling pretty rough at work. Head not totally with it at times tonight but able to do efforts surprisingly well. Told I have "perfect technique" for hills, "very light on [my] feet" and "long strides". Not totally sure I agree, but I was more wondering what this "hill" was as Hartridge is barely a little bump. Secret probably my unconventional ways of controlling my weight as seem to have now settled again about 3-4lb lighter than I think I was for much of the summer.

Having people to talk to tonight was nice! Emma trying to tell me that I would find the Gwent Leagues piss easy...

Tuesday Oct 11, 2016 #

6 PM

Running - off road (MDC Marcross) 1:22:53 [3] 12.0 km (6:54 / km) +220m 6:20 / km
slept:5.0 shoes: Salomon Speedcross 4

MDC run from Nash Point along the coast. OK above the cliffs, not ok on the beach.

The others left me behind on way back and went off into the distance giving no reasonable opportunity to catch other than full out sprints for 400+ m each time. Made this a very un-social and un-fun run - not the friendly MDC I signed up to.

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