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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rcro

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Running - off road3 3:10:50 14.19(13:27) 22.84(8:21) 1215
  Orienteering1 1:15:48 5.72(13:15) 9.21(8:14) 360
  Running1 16:56 1.52(11:07) 2.45(6:55) 70
  Total5 4:43:34 21.44(13:14) 34.5(8:13) 1645
averages - sleep:5.6

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Sunday Dec 3, 2017 #

11 AM

Orienteering (Brierley) 1:15:48 [3] 9.21 km (8:14 / km) +360m 6:53 / km
slept:5.5 (injured) shoes: inov8 Mudclaw300 Blk/Gn1

Some of the Brown at Brierley. Ankle feeling worked after yesterday and early part of the course was very deep in leaves hiding all sorts so was mostly a walk. Was pretty clean, however.

Left 3 heading due north, since 4 was supposedly due north of 3. Was a very obvious control some way to the left - which clearly wasn't on the right bearing, but using the logic that there should be no features west of my control, I went to it and it was right number. GPS plot shows me turning from north to west to get it - so one of 3 or 4 was not in the right place!

Since I wasn't going to do full course, stopped before the long leg and did my own thing - mostly the same distance but sticking to the main tracks, rejoining at 11. Right knee feeling sore on the track climb. Everything where I thought it should be 11-15, and 18 onwards as I skipped out 16 and 17 too. Bit brambly and messy at the end so better to stick to paths. Managed a third best split time on the run in.

Would have been a nice course - but it was the right thing for me not to be pushing it today.

Saturday Dec 2, 2017 #

1 PM

Running warm up/down 16:56 [3] 2.45 km (6:55 / km) +70m 6:03 / km
slept:7.0 (injured) shoes: inov8 Mudclaw300 Blk/Gn1

Easy paced jog up to and along canal to get legs going. Tunnel is longer, darker, and lower than I remembered.
2 PM

Running - off road race (Blorenge Fell Race) 40:21 [4] 3.84 km (10:30 / km) +475m 6:30 / km
(injured) shoes: inov8 Mudclaw300 Blk/Gn1

Blorenge fell race. Not one for me - but helps me get closer to Strava ascent target (just 2,688m to go!), and really not ideal when ankle is still so weak.

Wanted to do a hard ascent but by the first fallen tree was clear that I was getting blocked and struggling with the rocky bits under leaves - so kind of gave up trying. Not trying being a relative term - as just keeping moving up the hill is quite a lot of work in itself. Only 3 mins quicker bottom to top than at the L-B race back in April.

Took a while to get legs going again after the top, and then was possibly over cautious on some of the fell descent which was actually much better underfoot and visible. Gave up quite a few places and took the last bit of down across the bracken overly slowly to avoid all chance of tripping or catching foot/ankle.

Lost lots of places down the woods - really not ready for this yet as the leaves covered everything. Was nearly 2 mins quicker in the dark back in March - when leaf litter wasn't there and ankle was better. Once out of the tunnel, slowly decided that I would actually speed up for the finish to get the last place back from Mike Harris.

Surprisingly, given effort was about mid-table in results (43 of 82, I think). Plenty of energy left that could easily have done it again.

Thursday Nov 30, 2017 #

6 PM

Running - off road hills (Field of Pain) 1:12:19 [4] 9.18 km (7:53 / km) +420m 6:25 / km
slept:5.0 (injured) shoes: inov8 Mudclaw300 Blk/Gn1

Feeling very cold again today - which is unusual. Double coating to/from work. Assume my core body temperature must have dropped too much as not seeming to retain much heat when outside. Two thermal layers again tonight (plus gloves and windproof).

Hills session with Ollie and Mesh. Opted for the fields by Gwaelod woods as lower, so less exposed, and good underfoot for ankle. 5 reps. Consistently the quickest

Times 2:40 (watch didn't start on time so approximated), 2:43.2, 2:43.2, 2:48.5, 2:43.2. A little disappointed by the lack of consistency.

Was quickest of the 3 on all reps, but was closely matched to the first gate. Found it hard work with the cold, extra layers and running against the wind.

Glad to get out doing off-road, and it gets me that bit closer to the 100k on Strava.

Gary should note I wore the old shoes tonight (perfectly good!) - I've never washed mud off them before and still going strong.

Wednesday Nov 29, 2017 #

(injured) (rest day)

Was planning on easy 14k on road (with 400m climb). But its 7pm and cold and I’m tired. Maybe better to take a rest day, do some stretching and ankle exercises and fully recover from last week’s runs.

Tuesday Nov 28, 2017 #

6 PM

Running - off road (MDC) 1:18:10 [3] 9.82 km (7:58 / km) +320m 6:51 / km
slept:5.0 (injured) shoes: inov8 Mudclaw300 Dayglo/Blk

MDC run to Castell Coch and back via all the most ankle-unfriendly paths within range of Taffs Well. Not a huge amount of running going on.

At least soup was good :-)

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