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Training Log Archive: rcro

In the 7 days ending Aug 20, 2017:

activity # timemileskm+m
  Running - off road3 5:58:38 27.6(13:00) 44.42(8:04) 2525
  Running1 1:30:43 9.73(9:19) 15.66(5:48) 205
  Total4 7:29:21 37.33(12:02) 60.08(7:29) 2730
averages - sleep:4.4

» now

Saturday Aug 19, 2017 #

11 AM

Running - off road race (Four Fans) 2:33:46 [3] 20.08 km (7:39 / km) +1135m 5:58 / km
slept:3.0 (injured) shoes: inov8 Mudclaw300 Blk/Gn1

Third go at Four Fans. Weather better than previously - sunshine and showers, but underfoot conditions about as bad as last year (ie. pretty bad) after days of heavy rain. With injury, tiredness, still some element of illness and nobody to race - didn't take this seriously.

Ankle not really up to this so dropping lots of time on the early section - was down in 29th place (of 38) just after Fan Frynach. Doubled back and went traditional way to Fan Neds and found it very hard going. Think prefer last year's alternative road - maybe better to go down at the end though?

Managed a good route down to the roman road and finally got past Vanessa at base of climb up to Fan Nedd (first overtake). Got past 3 more and then Alan not long before the cairn. My line off must be the best yet - no trouble with the early tussocks by going well left. Young Avon Valley guy I'd past ln ascent flew by and said "I love running downhill" - and then slowed down a lot as he found the tussocks.

Good line up to Fan Llia. Past Alan again half way up and finally caught Andy Stott at the top. Passed 7 or so others who all went well to the right on ascent.

Right around again for Fan Fawr. Think it paid off despite not really running enough. Caught a lot of ground on a group ahead. Completely on my own for the descent so didn't have to rush - although still nearly snapped ankle at one point.

End position 19th and 2nd fastest time (5 mins slower than last year). Will analyse the splits later but assume I must have done the bit from the roman road before Fan Nedd onwards fairly well as had binned a huge amount of time on the rough and rocky first 8km.
9 PM


Splits (and difference v 2016 and 2015 - mental arithmetic...)

S-1: 30:35 (+02:35) (+01:40)
1-2: 51:46 (+02:16) (+03:11)
2-3: 26:59 (+00:29) (-05:31)
3-4: 35:09 (+00:09) (-04:11)
4-F: 09:12 (-00:07) (+00:01)

Cumulative time
1: 0:30:35 (+02:35) (+01:40)
2: 1:22:21 (+04:51) (+04:51)
3: 1:49:20 (+05:20) (-00:40)
4: 2:24:29 (+05:29) (-04:51)
F: 2:33:41 (+05:22) (-04:50)

Previous splits were estimates - and didn't include any stopping time at checkpoints for timing.

Thursday Aug 17, 2017 #

6 PM

Running - off road (Witches Point) 1:36:29 [3] 12.01 km (8:02 / km) +430m 6:49 / km
slept:4.5 shoes: inov8 Mudclaw300 Blk/Gn1

"Hills" from Dunraven Bay with John and Will - Will's last run before moving back home.

Triggering a couple of segments with embarrassingly slow times - all 3 of us broke the previous records, but think Will was faster than me on both. Third one I didn't try so hard on, and seems that it doesn't end at the top - instead about 25m beyond the top - so not a great time. Without stopping would still have only been 6th or so of 37 - not one I thought worth targetting.

On along the beach 2/3 of way to Nash Point, at slow pace for me and looking at fossils, fish, peregrines, and hearing stories from John's youth. Back along the top. Having been very careful with ankle on beach, had more trouble on top - tweaked just before first drop, and struggling with it on way down into ladder valley.

Very windy tonight - so the few efforts we did were much harder. Wall of wind against us from ladder valley back.

Wednesday Aug 16, 2017 #

6 PM

Running 1:30:43 [3] 15.66 km (5:48 / km) +205m 5:26 / km
slept:5.0 shoes: Mizuno Wave Rider 19

Easy paced road run around Newport, ticking off some more streets around Beechwood. It was colleges on Sunday, castles today.

Shoes now done 1000km so will start to be phased out from running and into work/general use - just in time for the run commutes from next week and pre-SHI week in York.

Tuesday Aug 15, 2017 #

6 PM

Running - off road (Pen y Fan) 1:48:23 [5] 12.33 km (8:47 / km) +960m 6:20 / km
slept:5.0 shoes: inov8 Mudclaw300 Blk/Gn1

MDC run from Pen y Fan - but arrived early, and expected everyone else to be in the "slow group" so went off on my own. Hoped to intercept Ben somewhere but didn't due to a miscommunication.

Hard up the toilet track - but overall time seems quite slow. Corn Du, Pen y Fan, down Jacob's Ladder then back up, then back over to Corn Du to find the other runners (Ben included) and returned with them to Pen y Fan for cakes.

Pace somewhat slower after that - back down Jacob's Ladder. Follow Gary along a "path" back to the saddle and down toilet track to finish.

Ankle not really strong enough today, not helped by shoe lace loosening a bit. Tripped a couple of times on 2nd (faster) descent of Jacobs Ladder, but held it together, and being very cautious back down toilet track - despite this still knocked 2 mins or so off my previous best. Maybe without ankle injury sub-10 looks more possible?

Made a good session from this, and reasonable distance - not bad given PYF is a hard route to extend. If I'd started a few minutes earlier with Ben - would have just about managed Cribyn as well - would have been really good hills session then!

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