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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rcro

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Running - off road3 2:23:53 15.22(9:27) 24.5(5:52) 600
  Orienteering1 1:13:28 5.12(14:21) 8.24(8:55) 340
  Running2 59:52 5.57(10:44) 8.97(6:40) 205
  S&C1 10:00
  Total7 4:47:13 25.92 41.71 1145
averages - sleep:5.3

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Sunday Dec 10, 2017 #

9 AM

Running 54:52 [3] 8.17 km (6:43 / km) +190m 6:01 / km
slept:6.0 (injured) shoes: inov8 Mudclaw300 Blk/Gn1

Easy jog from home. Had hoped to get out before the masses compacted all the snow but was too late for the last half.

1-3 inches on the ground and a few icy bits under the snow that meant I was being cautious all the time. Snowing throughout but some evidence of a thaw starting. Couldn’t see any of the hills today.

BBC news feed shows a single picture of snow out this way, from “Coleford, South Wales” - which pretty much sums up their journalistic standards once a single snowflake has been spotted in North London!

Saturday Dec 9, 2017 #

9 AM

Running - off road (FoD Parkrun) 24:57 [3] 5.0 km (4:59 / km) +30m 4:51 / km
slept:5.0 (injured) shoes: inov8 Mudclaw300 Blk/Gn2

The Forest prides itself on it's parkrun record so was more confident on this being on than being able to get there... Think it's third time this year I've run it in the snow/ice (out of 6!).

Didn't want to push the legs hard so went steady and didn't race - let people overtake me but actually started passing a few people after a while. Clearly Marcus was doing similar as I overtook him and his dad 300 yards in.

Bit icy in places but nice temperature to be out running (with gloves!). Changed the stride length as a bit of an experiment with 1k to go which caused heart rate to go up a bit (am trying, unsuccessfully, to find ways to reduce cadence - slowing down doesn't make any difference) - but generally it was over-reading by, I guess, 10-15 all the time that it was appearing to be plausible. Think the strap is on the way out but does create a new game in seeing what rubbish it spits out :-)

Lowly 35th place - but who cares when it's a nice jog?

https://www.strava.com/activities/1307590616
11 AM

Orienteering (NGOC Parkend) 1:13:28 [3] 8.24 km (8:55 / km) +340m 7:23 / km
shoes: inov8 Mudclaw300 Blk/Gn2

Whilst I can run, the ankle just isn't ready for slippery slopes/brambles/brash. Set out slowly with head not in it, and really showed by lack of doing any actual orienteering.

Found 1 ok as very visible, went via a different 1 first just in case the bike track was in the wrong place on the map. Very cautious on the vertical drops into the valley, and equally cautious on the muddy scramble holding onto tree roots up the other side - guess I went up the hatched out bit - but was running on intuition rather than having looked at the map since 1.

Mostly path route to 3, again not much navigating as been to that site many times. Skipped 4 as contours suggested poor for ankle, and again looped around 5-8 without much reference to the map, shown by talking to Judith and ending with "I've no idea where I'm supposed to be going". 9 and 10 I did actually use map to find control sites :-)

Bit of silly route for half of 14. When I looked at map saw the obvious path and took it. Tried safe route for 16-17 around but managed to trip over on the down so slowed even more. Missed 18 first time - but was on perfect line to it (from rough point-and-run bearing from path to W), distracted by people too low and overshot without seeing it. Knew I was too low so turned and saw it straight away.

OK course and nice to get out in terrain - and do a bit more running. Think maybe due to take a few months break from forest running as ankle has some way to go until I will be confident off the tracks again.

Have more confidence in the HR readings from this one, but I was technically dead for 3 minutes around control 12.

https://www.strava.com/activities/1308086132

Thursday Dec 7, 2017 #

4 PM

Running 5:00 [3] 0.8 km (6:15 / km) +15m 5:43 / km
shoes: Mizuno Wave Rider 19

Rushing to catch the 4.08 train. Going home about 4 hours earlier than last night :-)

Good job I ran until on the platform as train left at 4.06...
7 PM

Running - off road race (Mallards Pike Night Race) 43:46 [4] 8.57 km (5:06 / km) +255m 4:27 / km
slept:5.0 (injured) shoes: inov8 Mudclaw300 Blk/Gn2

Paul and Andy's race from Mallards Pike. A new route this year which sadly has a lot more vehicle track - but at least the ankle breaking bit right before the end is now gone.

Started front 1/3 again and went steady as ankle untaped (it stops the calf hurting) and didn't want to turn it on a stone right at the start. Result was getting held up through the trees on the far side, and being stuck in a traffic jam for the whole mile of so of single track uphill - if it was just 1 person I could pass, but when it's 5 in a row options are very limited. Got them all by running through a bog the moment it widened slightly by the top. Estimated I lost about 2 mins in the traffic - was going at same pace as Cory and he finished about 2 mins in front of me so kind of agrees.

Caught and passed Paul at the top, and as calf feeling ok pushed quite a bit more on second half. Felt like I was struggling - not sure if lost a bit of speed or was just going faster than I thought. Lost 3 places on descent - looking after ankle - but gained one back at the bottom. Lots of people caught up along the muddy section, and I had to stop for a bit to work out where to go at the water bit. Picked up speed after Gerry to make sure I was comfortably ahead at the end.

Run went better than I expected. And should have been top 20 without the hold ups. Thinking as I went around - the reason I always do relatively badly on this race is probably linked to all the uphill being single track and slow, and most of the down being wide - and there's always a load of arses who block the path and don't let faster people past...

HRM given bollocks reading for the first k. Not sure what the problem is as it can read it ok when it wants but just won't for the first part of any activity, even if it was reading properly for another activity just minutes beforehand...

https://www.strava.com/activities/1306111348

A great starry sky over Newport once home. The new street lamps are making a big difference.

Tuesday Dec 5, 2017 #

6 PM

Running - off road (MDC Brockweir) 1:15:10 [3] 10.93 km (6:53 / km) +315m 6:01 / km
slept:5.0 (injured) shoes: inov8 Mudclaw300 Dayglo/Blk

MDC run from Brockweir - out along the river and back over Hewelsfield Common.

Right calf burning up on the climb - and really pretty bad by the top. A consequence of having taped ankle up on the climb on Saturday. Annoying - think will have to make tomorrow a rest day regardless of when I get out of work.

Sadly do need to keep ankle taped for now, and it was a struggle on some rough paths later on, feeling weak.

Fantastic food (and plenty of it) after - makes up for the pain.

https://www.strava.com/activities/1303481433

Monday Dec 4, 2017 #

S&C 10:00 [3]

10 hours in work, home and spent 90 mins so far installing system update on laptop - and have lots of things I need to do tonight :-( Not much else I can do other than stretching

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