Training Log Archive: rcro

Lliswerry intervals on SDR.

2x 10 mins with 15s rest between. 2.45 rest than 2x 5 mins with 10s gap between.

Not going fanstasticly - ate a bit too late beforehand and also feeling last night still - felt really rough by the end.

Paces
10s: 4:10. 4:10
5s: 4:08, 3:59

https://www.strava.com/activities/756769059/overvi...

C • rest? 1

MDC run from Merthyr Mawr. Nice route and running with various strength on the sand.

Big dipper = tough. Sand rather soft. Nice descents though that even I could do fairly well. Need to come back here more as perfect for hills training and descending/balance - with soft landing if it goes wrong.

Made it to the sea and then able to demonstrate why I'm not a top footballer.

Fast effort on the road at the end again which was good - but pushing quite hard for a lot of the run.

Turned the torches off on the main road to the pub so were rather tempted to creep up and "mug" John as punishment for him resting up for Saturday already.

https://www.strava.com/activities/755772338

Long run in the Gower with Ben - stringing up two of the three orienteering areas I run on the west side.

From Llanmadoc, up Llanmadoc Hill, Hardings Down, Rhossili Down, Burry Holms, Whiteford Burrows.

Quite a few hill forts on way out. Along beach from Hill End and getting blown towards the sea a bit.

More beach after Broughton caravan park. Half way along Ben decided that we were going to go swimming fully clothed - quite cold, and followed immediately by 2k of sand blasting and going against a very strong wind. At least my top was thick enough to offer some protection

Fast 1.1 mile effort to finish - working well to push eachother right to the end. Pace not outstandingly quick (7:07/mile), but rocky track, gate, and after incredibly hard time in the wind, whilst still soaking wet. Nice way to simulate running at the end of a long race.

https://www.strava.com/activities/753627576

Followed up by session looking up light weight kit for mountain marathons. Anyone selling a lightweight tent?

Showed Bridgend two absolutely perfect examples of Bromyard parking today. Quite pleased as it's actually quite hard to do

C • Tent 1

Is 13:01 a record split time for waking/checking controls in urban?

Checking controls for Malvern urban. Despite starting 25 mins later than I wanted still found 12 controls missing and 1 mis-placed before catching up with planner to find out which I could go to. Resulted in very inefficient route - doubled distance and climb.

Usuaul complaints but none warranting any action. Checked the splits on a couple of legs in bottom left corner and no obvious outliers to will leave them as is.

https://www.strava.com/activities/752243116

C • Thanks 1

26th and final day of long commute. First time with a crap train in as usual one still broken.

Very sad to see the ending of the best driver/navigator/coach partnership on the circuit - finished in style by catching the bus half hour ahead. Pleased that i will be doing 2 hours less travel per day, hopefully without crashing or traffic.

Driver pushing Pulhams over Marchants should NGOC make Compass Sport final and need a coach. Have a year to think :-)

Quiet, empty, smooth, fast train might be a little boring in comparison.