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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rcro

In the 7 days ending Sep 3:

activity # timemileskm+m
  Running - off road3 4:26:58 20.75(12:52) 33.4(8:00) 1455
  Walking1 2:25:00 9.94(14:35) 16.0(9:04) 320
  Orienteering1 1:38:34 4.49(21:56) 7.23(13:38) 290
  Total5 8:30:32 35.19(14:31) 56.63(9:01) 2065
averages - sleep:4.1

» now

Sunday Sep 3 #

(rest day)

Raining - so having a day off. Will take running kit with me to York but thinking of having a few easy days and hope legs feel better!

Saturday Sep 2 #

11 AM

Running - off road (Fan Brycheiniog) 2:18:25 [3] 15.13 km (9:09 / km) +755m 7:19 / km
slept:5.0 shoes: inov8 Mudclaw300 Blk/Gn1

"Running" in the loosest of senses. Wanted to see this race route, but not try hard so offered to be sweeper.

Quite a lot of walking on the way up, and some on the way down. It was fairly sedate but weather good and views fantastic. Kept dropping back from the last runner - particularly when it was downhill - so had opportunity to run and catch up (which happened quite quickly going up).

Being ultra cautious with ankle and foot placement - still managed to trip a few times. The descent into CP2 was pretty steep, and due to not wanting to risk any injury (and wearing the old worn out shoes again) must have been one of the slowest descents ever.

On contouring leg was having to cover several different route choices to see if anyone had got lost - meant having to go through middle of a marsh at one point to cross between.

Legs not feeling great so pleased not to have raced. Still think I would have beaten Andy Stott and Sasha had I been trying.

Friday Sep 1 #

Event: Caddihoe

slept:2.0 (rest day)

Thursday Aug 31 #

6 PM

Orienteering (Gwaelod) 1:38:34 [3] 7.23 km (13:38 / km) +290m 11:21 / km
slept:4.0 shoes: inov8 Mudclaw300 Blk/Gn1

Easy MDC Thursday session teaching John and Mark P some orienteering in Gwaelod woods. A little bit worried when they got to within 50m of 1st control - stopped on path in right place, then went off in the wrong direction. I spent 5 mins sat waiting before left to go and look for them - got down to 2 and found them on my way back up hill again.

Was a bit more involved from then. There's a lot to learn when you get thrown in at the deep end but John never gave up and was still keen to learn by the end.

Got intercepted on way out by Stuart Lewis on his bike - turns out he's spent the summer working in Treforest.

Wednesday Aug 30 #

5 PM

Walking 2:25:00 [3] 16.0 km (9:04 / km) +320m 8:14 / km
shoes: Mizuno Wave Rider 18

Quite a lot of walking - seemingly most of the way from work. Pretty dark by the time I got to High Cross - glad I'd reached the streetlights.

Tuesday Aug 29 #

6 PM

Running - off road (MDC Blorenge) 1:19:01 [3] 10.62 km (7:26 / km) +310m 6:30 / km
slept:4.5 shoes: inov8 Mudclaw300 Blk/Gn2

MDC run from the Keeper's Pond - around to Punchbowl and back over top to masts. Still tired and ankle still very weak from Merthyr Common and as wearing the newer fell shoes, soles still quite thick and unstable. Taking it very easy today - as shown by max heart rate 163.

Monday Aug 28 #

3 PM

Running - off road race (Machen) 49:32 [3] 7.65 km (6:28 / km) +390m 5:10 / km
slept:5.0 shoes: inov8 Mudclaw300 Dayglo/Blk

Machen race as nothing else to do. Legs wrecked from yesterday, and wanting to look after ankle - so didn't try very hard from the start.

Very hot - 25C so sweating buckets but still made up a lot of places on main climb. Started walking when I caught Alice, and this was about when calf started getting uncomfortable with the climbing.

New descent, overall, is nicer than the old one. Only trouble was a bit where I lacked balance going up the slag heap. Long bit of forest track descent was pretty boring but the single track was nice.

Pushed a bit at the end to scare the person in front, and save myself from getting overtaken again.

No idea what's going on in Newport this afternoon - big film crew taken over half of the car park at Tredegar Park, and another film crew at end of my road - appear to be filming in and around one of the big posh houses next to registry office

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