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Training Log Archive: rcro

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Running - off road3 3:24:24 18.22(11:13) 29.33(6:58) 1240
  Running2 1:41:55 10.63(9:35) 17.11(5:57) 300
  Orienteering - Night1 34:52 2.2(15:51) 3.54(9:51) 140
  Total6 5:41:11 31.06(10:59) 49.98(6:50) 1680
averages - sleep:5

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Sunday Nov 26, 2017 #

11 AM

Running - off road race (Howling Bull) 53:25 [3] 10.02 km (5:20 / km) +255m 4:44 / km
slept:5.0 (injured) shoes: inov8 Mudclaw300 Dayglo/Blk

First chance I've had to run Dan's race from Walford - really nice route (better even than yesterday!) with lots of single track, good descents and climbs that weren't too punishing.

Not ready for full racing yet so plan was to pootle around - and was running well within my capabilities throughout. Started about 1/3 of the way back and surprisingly was getting held up through most of the first mile - turns out that even without trying I'm faster than some people through mud, up hill, and even descending... Clearly attracted lots of road runners.

Plenty more hold ups on single file climbs by Kerne Bridge. Although I could have got much harder heart rate was pretty high so suggests still recovering from previous runs.

As being cautious was generally losing places on gentle ascents and wide descents but started making up places heading to 6k so picked pace up a bit more to faster comfortable on the Howle Hill loop, but found it a bit rough on the descent after under the leaves so slowed down and lost a place again. Took the wimps descent route which looked very un-trodden, once reached the road was very fast tracks so able to really speed up and minimise places lost. Carried speed down the hill and picked up in the field so think I ended in about the same position as where I was at the top.

Maybe more road than I wanted, but the trails are good fun - could run a night race around here. Plenty of cake after - but I only had one slice.

Heated car seats were nice for the trip home.

Saturday Nov 25, 2017 #

2 PM

Running - off road (Dursley) 1:12:16 [3] 10.04 km (7:12 / km) +490m 5:47 / km
slept:5.0 shoes: Salomon Speedcross 4

Hilly run at steady pace with Paul from Dursley. Cam Peak, Cam Long Down, Uley Bury, Downham Hill and Cam Peak again to finish.

A lot of climb, and legs still feeling the week so slow and struggling to keep with Paul some of the time.

Really nice trails and great views from the tops. Glad to have had opportunity to explore here a bit more.
6 PM

Orienteering - Night (Cranham) 34:52 [3] 3.54 km (9:51 / km) +140m 8:13 / km
(injured) shoes: inov8 Mudclaw300 Dayglo/Blk

WNL at Cranham. Really not convinced ankle is ready for slippery slopes with thinks to twist on so not planning on trying hard, going out for full time, or going anywhere particularly rough. Think it was the right decision.

Map and splits in the car so going off memory here...
S-1-12-9-2-22-3-13-4-8-5-6-7-F. 165 points

Definitely slow uphill, but some of the climbs were rough and glad going up rather than down. Exit from 12 not so nice - but it never is. 22 was shoulder deep undergrowth so not fun when trying to be careful, saw the control long before actually getting to it, and was looking around for Gwen's SI card at the same time (found it on the way out).

Good to get out, and mostly ok on the tracks. Cutting short meant didn't get too cold and one of the first into the pub.

Thursday Nov 23, 2017 #

6 PM

Running - off road hills (MDC) 1:18:43 [4] 9.27 km (8:29 / km) +495m 6:42 / km
slept:5.0 (injured) shoes: inov8 Mudclaw300 Dayglo/Blk

Hills on the Garth with Marcus, Ollie, Mesh, Becky and Cara. 5x Bench to Trig - definitely a legs hill and my legs were feeling fairly tired tonight.

Not going 100% due to tiredness, and concern with ankle where rough or slippery - but appeared to be second fastest uphill tonight (well behind Marcus), and pretty slow going down.

Times - for 400m (was it only that?) with 60m climb:

I think slowest time ever coming back down at the end. Overdressed in 2 layers so stripped down to just the base layer before the first effort - leaving white top on the bench was useful for being able to see it when coming back down on the recovery.

Wednesday Nov 22, 2017 #

6 PM

Running intervals (Lliswerry) 51:29 [5] 8.8 km (5:51 / km) +90m 5:34 / km
slept:5.0 shoes: Mizuno Wave Rider 20

Lliswerry actual intervals sessions. 4x 800m, 2x 1600m along the SDR. Very windy heading west and quite windy going east - for the westbound 800s was struggling to breath against the wind.

Times suggest some wind effect:
800s: 3:04, 2:53, 2:57, 2:55
1600s: 6:29, 6:10

Tuesday Nov 21, 2017 #

6 PM

Running (Lliswerry) 50:26 [4] 8.31 km (6:04 / km) +210m 5:23 / km
slept:5.0 shoes: Mizuno Wave Rider 20

Lliswerry Tuesday session in the rain. Hills reps on Barrack Hill which sounded good - but watered down to just 4 reps, and only part of the hill. Made for some pretty quick efforts - but think session would have been better as 2 sets of 4.

That said, Tuesday isn't intervals day, so some efforts is better than none. Others had plenty of energy too so a long run over the Ridgeway and back down Risca Road to finish.

HRM picked up quite quickly today.

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