Training Log Archive: rcroIn the 7 days ending Nov 6, 2016:
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Sunday Nov 6, 2016 #
10 AM
Running - off road race (Bog and Bryn Race) 2:02:42 [5] 22.41 km (5:29 / km) +660m 4:46 / km
slept:4.0 weight:73.5kg shoes: inov8 Mudclaw300 Red/Blue
Fairly cold today - first frost of the winter. But sun was out for the race and apart from the wet bits, ground was firm. Felt I was running well, yet 2 mins slower than last year - and everyone else was saying the same. I guess the strong adverse wind (running against it all the way out, and a lot of the way back) took more effort than I thought.
Didn't really want to race hard today, but felt that I should beat Lou and Andrew Dickens, and didn't want Tom Mollekin to beat me twice in a weekend. Got Tom in first field, Lou on sharp climb at 5k, Andrew at start of climb up to the Mountain Road.
Aiming for a smooth pace, but started quickly and kept going quick enough for it to feel like hard work. Shot past a big group on the sharp climb, then on the top got another who lost his shoe in a bog. Big tree to climb over but once in the fields closed in on the next 2 - eventually getting them by the church - me having had to stop on the way to pull a thorn out of my ankle.
Didn't let go down the road to give my knees some chance of lasting to finish.
Steady up the mountain road and didn't feel quick. Steady in the woods (but did keep running all the way back to the road), and steady up the road to the top - still running. I walked the last 400 yards last year yet was only 4s slower - so maybe it does confirm the wind.
Not much left along the top. Woods rougher and wetter than I remembered. Fell into a walk for the last climb at 10 miles and then built the pace for the down. Pushed had to regain places along canal and finished with clear space around me.
Finish position had been decided at the top car park - although some leap frogging in last 5k.
Concentrating the shot blocks for the first half, with last eaten at 18k to get over hill. Gel from water station at the top and handful of jelly beans at 10 mile marshall. Got me through it to finish 20th (34th last year) - no idea how many finished, but generally where I expected to be based on other people I know.
Still a good race - but less freebies at the end this year.
https://www.strava.com/activities/767612679
Didn't really want to race hard today, but felt that I should beat Lou and Andrew Dickens, and didn't want Tom Mollekin to beat me twice in a weekend. Got Tom in first field, Lou on sharp climb at 5k, Andrew at start of climb up to the Mountain Road.
Aiming for a smooth pace, but started quickly and kept going quick enough for it to feel like hard work. Shot past a big group on the sharp climb, then on the top got another who lost his shoe in a bog. Big tree to climb over but once in the fields closed in on the next 2 - eventually getting them by the church - me having had to stop on the way to pull a thorn out of my ankle.
Didn't let go down the road to give my knees some chance of lasting to finish.
Steady up the mountain road and didn't feel quick. Steady in the woods (but did keep running all the way back to the road), and steady up the road to the top - still running. I walked the last 400 yards last year yet was only 4s slower - so maybe it does confirm the wind.
Not much left along the top. Woods rougher and wetter than I remembered. Fell into a walk for the last climb at 10 miles and then built the pace for the down. Pushed had to regain places along canal and finished with clear space around me.
Finish position had been decided at the top car park - although some leap frogging in last 5k.
Concentrating the shot blocks for the first half, with last eaten at 18k to get over hill. Gel from water station at the top and handful of jelly beans at 10 mile marshall. Got me through it to finish 20th (34th last year) - no idea how many finished, but generally where I expected to be based on other people I know.
Still a good race - but less freebies at the end this year.
https://www.strava.com/activities/767612679
Saturday Nov 5, 2016 #
Event: Coed y Gedrys
9 AM
Running race (Newport Parkrun) 20:55 [5] 5.0 km (4:11 / km) +10m 4:09 / km
slept:5.0 shoes: Mizuno Wave Rider 19
99th(?) parkrun. Quite cold.
Started near the front but seems the very slow and the inconsistent were further forward as was more boxed in along straight than ever before. Ended up on the grass, stuck between two people with dogs on long leads so even then couldn't get up to pace I wanted.
Finally into clear space after 1km and apart from a period at 2k marker where they were 3abreast and going very slow for no reason, was able to set my own pace the rest of the way.
Overtook 5 on the finish straight. Running reasonably well.
https://www.strava.com/activities/766298077
Started near the front but seems the very slow and the inconsistent were further forward as was more boxed in along straight than ever before. Ended up on the grass, stuck between two people with dogs on long leads so even then couldn't get up to pace I wanted.
Finally into clear space after 1km and apart from a period at 2k marker where they were 3abreast and going very slow for no reason, was able to set my own pace the rest of the way.
Overtook 5 on the finish straight. Running reasonably well.
https://www.strava.com/activities/766298077
11 AM
Orienteering (Gwaelod) 1:09:57 [3] 7.78 km (8:59 / km) +350m 7:20 / km
shoes: inov8 Mudclaw300 Red/Blue
SWOC local race at Gwaelod. 6.8km blue.
Definitely more tired for this run and sluggish up hills. Woods, on the whole, were lovely - and enjoyed going down through them even if up was a struggle.
A few time losses though:
6 - ended up at control 124. Looked on 2nd half of map and didn't see it in description so guessed where it was - and then found right control.
10 - stopped slightly too early, expecting a "crag" when actual feature was barely knee high.
18 - should have cut stream where two dashes of path marked rather than go round (did this both out and back)
19 - slightly too high and hit earth bank
20 - stopped next to it looking for feature
23 - knew I was too high up but looking in wrong re-entrant based on stream. Failed to appreciate that stream bends...
24 - again didn't see feature very quickly.
Not trying too hard as saving legs for tomorrow. Great woods to be in so just going round to enjoy it.
https://www.strava.com/activities/766462107
Definitely more tired for this run and sluggish up hills. Woods, on the whole, were lovely - and enjoyed going down through them even if up was a struggle.
A few time losses though:
6 - ended up at control 124. Looked on 2nd half of map and didn't see it in description so guessed where it was - and then found right control.
10 - stopped slightly too early, expecting a "crag" when actual feature was barely knee high.
18 - should have cut stream where two dashes of path marked rather than go round (did this both out and back)
19 - slightly too high and hit earth bank
20 - stopped next to it looking for feature
23 - knew I was too high up but looking in wrong re-entrant based on stream. Failed to appreciate that stream bends...
24 - again didn't see feature very quickly.
Not trying too hard as saving legs for tomorrow. Great woods to be in so just going round to enjoy it.
https://www.strava.com/activities/766462107
Wednesday Nov 2, 2016 #
7 PM
Running 1:09:57 [3] 13.35 km (5:14 / km) +150m 4:58 / km
slept:5.0 shoes: Mizuno Wave Rider 19
Felt rest day Thur/Fri fits in with work better so run today after all. Steady run in Cardiff shunning the track session. Feeling more spritely than yesterday, but nice temperature for running.
Did well again without a map - having left it in the car. Hindered somewhat by bad drivers and very rough pavements. First half of run all either uneven slabs, or cracked up by tree roots - required fair amount of concentration, and as didn't take a torch slowed a lot where the lighting was poor.
Not bad overall.
https://www.strava.com/activities/764012647
Did well again without a map - having left it in the car. Hindered somewhat by bad drivers and very rough pavements. First half of run all either uneven slabs, or cracked up by tree roots - required fair amount of concentration, and as didn't take a torch slowed a lot where the lighting was poor.
Not bad overall.
https://www.strava.com/activities/764012647
Tuesday Nov 1, 2016 #
6 PM
Running - off road (MDC Taffs Well) 1:30:02 [3] 11.61 km (7:45 / km) +505m 6:22 / km
slept:2.0 shoes: inov8 Mudclaw300 Red/Blue
MDC run from Marcus's house. Garth quarry, Pentyrch, then back over the Garth to finish.
Doing this after yet another fairly bad night and still not having recovered up from weekend. Kept near to the back and at the slow end of steady. Another rest day to come tomorrow as not going to Lliswerry if its a track session...
Nice to come out from the quarry less bloodied than last time - but right knee and ankle ripped to shreds by bramble and something sharp bit a huge chunk out of my left sock in the "environmentally sensitive" area.
Thanks to Marcus for hosting us tonight.
https://www.strava.com/activities/762978313
Doing this after yet another fairly bad night and still not having recovered up from weekend. Kept near to the back and at the slow end of steady. Another rest day to come tomorrow as not going to Lliswerry if its a track session...
Nice to come out from the quarry less bloodied than last time - but right knee and ankle ripped to shreds by bramble and something sharp bit a huge chunk out of my left sock in the "environmentally sensitive" area.
Thanks to Marcus for hosting us tonight.
https://www.strava.com/activities/762978313