Training Log Archive: rcroIn the 7 days ending Aug 13, 2017:
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Sunday Aug 13, 2017 #
7 PM
Running 1:12:04 [3] 11.19 km (6:26 / km) +110m 6:08 / km
slept:5.0 (sick) shoes: Mizuno Wave Rider 19
Clearly still unwell - after 3 weeks. Spent a significant portion of the day in bed, and when did go out didn't feel right and low on energy.
Had to try and do something as being stuck indoors doing nothing driving me mad so aimed for 10k or so slowly, keeping HR down.
Still don't feel well.
https://www.strava.com/activities/1132283204
Had to try and do something as being stuck indoors doing nothing driving me mad so aimed for 10k or so slowly, keeping HR down.
Still don't feel well.
https://www.strava.com/activities/1132283204
Saturday Aug 12, 2017 #
Event: NGOC League 7
9 AM
Running - off road (FoD Parkrun) 23:19 [3] 5.0 km (4:40 / km) +15m 4:36 / km
slept:5.0 shoes: inov8 Mudclaw300 Blk/Gn1
FoD Parkrun - but taking it fairly easy and watching ankle (taped again today).
Stuck in significant traffic and was overtaking all the way round. Picking up speed more later on as getting in to it, and more space. Had to overtake 2 ladies twice since they decided to cut out 100m of course by turning well before the hairpin.
https://www.strava.com/activities/1129224368
Stuck in significant traffic and was overtaking all the way round. Picking up speed more later on as getting in to it, and more space. Had to overtake 2 ladies twice since they decided to cut out 100m of course by turning well before the hairpin.
https://www.strava.com/activities/1129224368
12 PM
Orienteering race (Knockalls Sprint 1) 21:04 [4] 2.24 km (9:24 / km) +110m 7:33 / km
shoes: inov8 Mudclaw300 Blk/Gn1
Stage 1 of the sprint race. 2km course with 19 controls - pretty fun.
Legs didn't have much go on the climbs but despite this still made a small balls of 1. Lost around 2 mins on 5 (a boulder that was actually on a path) - distracted by extra boulder fields below me so didn't go far but where I was going was all thigh deep bramble and boulders. Hesitant on 6 but fine. Careful on bracken descent to 13 as rocky, poor line on 14.
Very steep descent from track down to finish. That's the only split I won...
3rd of 21. About 2.5 mins loss to mistakes, maybe 1 min from ankle caution. On a good day would have been just ahead of Jason - but everybody was making mistakes out there.
https://www.strava.com/activities/1129876592
Legs didn't have much go on the climbs but despite this still made a small balls of 1. Lost around 2 mins on 5 (a boulder that was actually on a path) - distracted by extra boulder fields below me so didn't go far but where I was going was all thigh deep bramble and boulders. Hesitant on 6 but fine. Careful on bracken descent to 13 as rocky, poor line on 14.
Very steep descent from track down to finish. That's the only split I won...
3rd of 21. About 2.5 mins loss to mistakes, maybe 1 min from ankle caution. On a good day would have been just ahead of Jason - but everybody was making mistakes out there.
https://www.strava.com/activities/1129876592
2 PM
Orienteering race (Knockalls Sprint 2) 15:49 [4] 2.02 km (7:50 / km) +95m 6:20 / km
shoes: inov8 Mudclaw300 Blk/Gn1
Part 2 - seeded start so off 3rd last. Good head to head race and rare to be pushing so hard physically whilst orienteering - and having to work really hard to keep up with the map reading as things came up so quickly.
20 controls in 1.9km.
Lost a little bit of time not seeing 2 and maybe sub-optimal route through brambles. Again cautious on drop through rocky open so went out of my way a bit to keep that bit short and do longer in the nice clear woods. Caught Vanessa at 3. Jason and Romualdas behind me from 6 until 9 where I didn't see it so quickly.
For rest of the course on the back of a train of them - so which meant I wasn't losing much time in the circles. But was still doing some map reading so that I knew we were going right way, and just about keeping in touch with where I was. Think I would have been caught regardless of mistake on 2 so suppose I could class this as near perfect run...
Beaten by Andy Monro this time - so he must have had a great second run.
Definitely a good format, maybe we should get some proper 1:4000 scale maps made of small areas of forest? Shame it was a low turnout as would like us to do another sprint next year.
https://www.strava.com/activities/1129876584
NOTE - it seems I'm now leading the club championship...
20 controls in 1.9km.
Lost a little bit of time not seeing 2 and maybe sub-optimal route through brambles. Again cautious on drop through rocky open so went out of my way a bit to keep that bit short and do longer in the nice clear woods. Caught Vanessa at 3. Jason and Romualdas behind me from 6 until 9 where I didn't see it so quickly.
For rest of the course on the back of a train of them - so which meant I wasn't losing much time in the circles. But was still doing some map reading so that I knew we were going right way, and just about keeping in touch with where I was. Think I would have been caught regardless of mistake on 2 so suppose I could class this as near perfect run...
Beaten by Andy Monro this time - so he must have had a great second run.
Definitely a good format, maybe we should get some proper 1:4000 scale maps made of small areas of forest? Shame it was a low turnout as would like us to do another sprint next year.
https://www.strava.com/activities/1129876584
NOTE - it seems I'm now leading the club championship...
Thursday Aug 10, 2017 #
6 PM
Running - off road (Senghenydd skyline) 2:13:02 [3] 19.18 km (6:56 / km) +525m 6:06 / km
slept:4.0 shoes: Salomon Speedcross 4
Informal MDC hilly run with Ben and Will. From Aber station in Caerphilly doing a full loop of the Senghenydd valley.
Mostly nice there with clear skies and good views. Some trouble early on as footpath was not marked on ground at all - through a chicken farm - so spent a while working out where we should be going.
Ran past a pub - Rose and Crown - that could be good venue for an MDC run? Several maniac dirt bike riders on the lanes, doing wheelies on the wrong side of the road...
Legs ok (being very careful with ankle - not the best route for it) - but suffering from bad stomach cramps for the last hour which made running fairly unpleasant at times. Better once finished, and further improvement after eating some of Mark P's courgette cake.
Good to get out for a long run whilst the weather is nice - should have done more of these this summer.
https://www.strava.com/activities/1127259883
Mostly nice there with clear skies and good views. Some trouble early on as footpath was not marked on ground at all - through a chicken farm - so spent a while working out where we should be going.
Ran past a pub - Rose and Crown - that could be good venue for an MDC run? Several maniac dirt bike riders on the lanes, doing wheelies on the wrong side of the road...
Legs ok (being very careful with ankle - not the best route for it) - but suffering from bad stomach cramps for the last hour which made running fairly unpleasant at times. Better once finished, and further improvement after eating some of Mark P's courgette cake.
Good to get out for a long run whilst the weather is nice - should have done more of these this summer.
https://www.strava.com/activities/1127259883
Wednesday Aug 9, 2017 #
7 PM
Running 1:01:53 [3] 11.1 km (5:35 / km) +90m 5:21 / km
slept:4.0 shoes: Mizuno Wave Rider 19
Wanted to go to the orienteering, but the course was too short to attract anyone else.
Instead went to Caerphilly to get my street count above 6000 and fill in the 3 empty squares on VeloViewer to go up a level in the revised explorer calculation.
Quite a nice place to explore - and could have done more if I had a map with me. Could make a good map.
https://www.strava.com/activities/1125538794
Instead went to Caerphilly to get my street count above 6000 and fill in the 3 empty squares on VeloViewer to go up a level in the revised explorer calculation.
Quite a nice place to explore - and could have done more if I had a map with me. Could make a good map.
https://www.strava.com/activities/1125538794
Tuesday Aug 8, 2017 #
6 PM
Running - off road (MDC St Brides) 1:21:12 [3] 13.06 km (6:13 / km) +305m 5:34 / km
slept:5.0 (injured) shoes: inov8 Mudclaw300 Blk/Gn1
MDC run from Martin and Kay's.
Out to Witches point then along cost to Ogmore and back over the hills. Ankle survived ok - but was being very careful on the bits where it was rough. Going reasonably well, but taping meant calf was feeling sore after half way. Encouraging.
Good food after.
https://www.strava.com/activities/1123848918
Out to Witches point then along cost to Ogmore and back over the hills. Ankle survived ok - but was being very careful on the bits where it was rough. Going reasonably well, but taping meant calf was feeling sore after half way. Encouraging.
Good food after.
https://www.strava.com/activities/1123848918