Training Log Archive: rcroIn the 7 days ending Jan 7, 2018:
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Sunday Jan 7, 2018 #
11 AM
Orienteering - Urban (MapRun Chepstow) 1:00:00 [3] 11.45 km (5:14 / km) +215m 4:47 / km
slept:4.0 weight:77kg shoes: Mizuno Wave Rider 20
Test running of MapRun Chepstow permanent/virtual course with Tom C.
Legs reasonably tired so planned a shorter route skipping out Tutshill, but benefit of hindsight shows I could get a better score getting the 3 there and skipping 13 - not expecting it to be on a ridge with height loss into finish - and have less time spare at the end.
Would have been 7-8 mins early finishing (really want 10+ if going up to Tutshill) having got everything else so detoured at the end to run down a path that wasn't on the map. Did also lose 1 min+ on 35 as the mapped path didn't exist on the ground. Have updated openstreetmap - no idea how/if the changes will be replicated on the course map.
https://www.strava.com/activities/1345172549
http://www.fne.com.au/rg/cgi-bin/reitti.cgi?act=ma...#
Legs reasonably tired so planned a shorter route skipping out Tutshill, but benefit of hindsight shows I could get a better score getting the 3 there and skipping 13 - not expecting it to be on a ridge with height loss into finish - and have less time spare at the end.
Would have been 7-8 mins early finishing (really want 10+ if going up to Tutshill) having got everything else so detoured at the end to run down a path that wasn't on the map. Did also lose 1 min+ on 35 as the mapped path didn't exist on the ground. Have updated openstreetmap - no idea how/if the changes will be replicated on the course map.
https://www.strava.com/activities/1345172549
http://www.fne.com.au/rg/cgi-bin/reitti.cgi?act=ma...#
Saturday Jan 6, 2018 #
Event: Western Night League
1 PM
Running - off road warm up/down 10:00 [3] 1.0 km (10:00 / km) +45m 8:10 / km
shoes: inov8 Mudclaw300 Blk/Gn2
Mostly clearing the path and going slow enough to be last to the start line...
One of the old guys who does timing was looking strangely at me as I left the leisure centre - guess he didn't recognise the vest.
One of the old guys who does timing was looking strangely at me as I left the leisure centre - guess he didn't recognise the vest.
2 PM
Running - off road race (Kymin Winter Race) 38:43 [5] 6.73 km (5:45 / km) +385m 4:28 / km
slept:5.0 shoes: inov8 Mudclaw300 Blk/Gn2
A good chance to catch up with the Forest of Dean lot - who were mostly skipping the XC and further cement my position as an honourary Forester. Seemed to be my main competition today as lots of head to head with Andy Horlick, Mark Matthews, Cory and another who I don't know.
Well placed at the start so no hold ups on any of the uphill. Legs going ok but arms and back feeling tired from last night. The first climb was the muddiest I've known it - and I cleared away a lot of ankle nasties on the warm up, and the fields to the first top pretty bad as they now keep pigs in there again. Still, got up there relatively well.
The single track descent was mostly ok after the initial rough bit, but slowed as it started getting to deep mud near the road. Probably main loss of time though was crossing the stile (and all the other stiles on early part of course - slippery). I think overly cautious into the field. Was expecting it to be significantly more slippery than ever before, but it wasn't - about same as 2016. Lost a few places.
Got most back up Wyesham Lane, which is also muddiest I've known - but don't think it slowed me much. Worked through the fields on the top to get past Cory and then Andy and Mark just before the top.
Pushing harder than usual down the fields - but lost at least 5s stopping to inspect and then pick up Andy's car keys as they fell out of his pocket just after he overtook me. Making back ground on the uphill forest track and holding out for most of the mud but slow on the bend as not so confident I can make the turn at "speed".
Very fast down the road and into the finish mud which gave Mark a battle. I lost, (note less than 5s behind...) as too much water in my eyes to see as we hit a particularly rooty ankle breaking section 50 yards from the finish. Think I surprised a few with descent speed - but there's only about 50-100m of even remotely technical and the early mud is quite easy to place feet on.
Pretty good run - just over a minute slower than last year, and would say conditions were pretty slow.
https://www.strava.com/activities/1343654993
Well placed at the start so no hold ups on any of the uphill. Legs going ok but arms and back feeling tired from last night. The first climb was the muddiest I've known it - and I cleared away a lot of ankle nasties on the warm up, and the fields to the first top pretty bad as they now keep pigs in there again. Still, got up there relatively well.
The single track descent was mostly ok after the initial rough bit, but slowed as it started getting to deep mud near the road. Probably main loss of time though was crossing the stile (and all the other stiles on early part of course - slippery). I think overly cautious into the field. Was expecting it to be significantly more slippery than ever before, but it wasn't - about same as 2016. Lost a few places.
Got most back up Wyesham Lane, which is also muddiest I've known - but don't think it slowed me much. Worked through the fields on the top to get past Cory and then Andy and Mark just before the top.
Pushing harder than usual down the fields - but lost at least 5s stopping to inspect and then pick up Andy's car keys as they fell out of his pocket just after he overtook me. Making back ground on the uphill forest track and holding out for most of the mud but slow on the bend as not so confident I can make the turn at "speed".
Very fast down the road and into the finish mud which gave Mark a battle. I lost, (note less than 5s behind...) as too much water in my eyes to see as we hit a particularly rooty ankle breaking section 50 yards from the finish. Think I surprised a few with descent speed - but there's only about 50-100m of even remotely technical and the early mud is quite easy to place feet on.
Pretty good run - just over a minute slower than last year, and would say conditions were pretty slow.
https://www.strava.com/activities/1343654993
Friday Jan 5, 2018 #
5 PM
Running 24:59 [3] 5.32 km (4:42 / km) +85m 4:21 / km
slept:4.0 shoes: Mizuno Wave Rider 20
Running straight after getting home. Faster pace than expected but slow in areas where light poor/non existant and having to cross road to be where I could see.
Pretty hard effort up Western Avenue to get 3rd overall. Could get kom on a very good day.
Pretty hard effort up Western Avenue to get 3rd overall. Could get kom on a very good day.
7 PM
Bouldering 45:00 [3]
Neither arms nor legs up to much after running and many months away. Done quite a lot of leg stretching though to help for running tomorrow.
Thursday Jan 4, 2018 #
6 PM
Running - off road 1:10:25 [3] 8.37 km (8:25 / km) +360m 6:55 / km
shoes: inov8 Mudclaw300 Blk/Gn1
MDC hills with Marcus and Cara. On the nose of Craig yr Allt.
Legs didn't have much in them but I think it was actually quite a hard rep, particularly being rough underfoot. 4x 400m with 55m climb.
Approx 2:30, 2:45, 2:45, 2:35. Last one was technically the best - had feet placed well on the climb to hairpin and was able to power up much better.
More tired afterwards, and with shoes soaking wet still, feet dragging, rocks and slippery on the way down - was incredibly cautious back as seemed a perfect storm for an injury of some form.
https://www.strava.com/activities/1341055884
Legs didn't have much in them but I think it was actually quite a hard rep, particularly being rough underfoot. 4x 400m with 55m climb.
Approx 2:30, 2:45, 2:45, 2:35. Last one was technically the best - had feet placed well on the climb to hairpin and was able to power up much better.
More tired afterwards, and with shoes soaking wet still, feet dragging, rocks and slippery on the way down - was incredibly cautious back as seemed a perfect storm for an injury of some form.
https://www.strava.com/activities/1341055884
Wednesday Jan 3, 2018 #
6 PM
Running intervals (Lliswerry) 1:07:00 [3] 11.25 km (5:57 / km) +175m 5:32 / km
slept:2.0 shoes: Mizuno Wave Rider 20
Kept awake by the storm most of the night...
Lliswerry "hills" at Hartridge. 3x 4 reps. Wasn't really into it so started at back of group 1 and didn't try the first rep and fell off the back. Got into it more for the second set and caught them up again.
https://www.strava.com/activities/1339447839
Lliswerry "hills" at Hartridge. 3x 4 reps. Wasn't really into it so started at back of group 1 and didn't try the first rep and fell off the back. Got into it more for the second set and caught them up again.
https://www.strava.com/activities/1339447839
Tuesday Jan 2, 2018 #
6 PM
Running - off road (MDC) 1:29:37 [3] 10.2 km (8:47 / km) +395m 7:22 / km
slept:4.5 shoes: inov8 Mudclaw300 Blk/Gn1
MDC run from Taffs Well. By some margin the muddiest run I've ever done - so pretty slow going.
Up the muddy track to the Black Cock, over to the Wenallt by a new track that I hadn't been down - also pretty muddy. Back down through fields that were incredibly wet. Ironically the one dry bit is a segment called "wet feet".
Rain stopped as we finished. Great food after.
https://www.strava.com/activities/1337898485
Up the muddy track to the Black Cock, over to the Wenallt by a new track that I hadn't been down - also pretty muddy. Back down through fields that were incredibly wet. Ironically the one dry bit is a segment called "wet feet".
Rain stopped as we finished. Great food after.
https://www.strava.com/activities/1337898485
Monday Jan 1, 2018 #
Event: New Years Day Score
8 AM
Running race (Lydney Parkrun) 24:50 [3] 5.0 km (4:58 / km) +20m 4:52 / km
slept:4.5 shoes: inov8 Mudclaw300 Blk/Gn1
Legs a bit tired today. Started very easy and didn't have too much more to give. Not racing at all and letting people pass and get ahead. No attempt to sprint the finish.
Bit muddy under the trees but still fast (and short) if I was up for it.
50th place - of 203.
https://www.strava.com/activities/1335906331
Bit muddy under the trees but still fast (and short) if I was up for it.
50th place - of 203.
https://www.strava.com/activities/1335906331
10 AM
Running - off road race (FoD Parkrun) 22:20 [4] 5.0 km (4:28 / km) +30m 4:20 / km
shoes: inov8 Mudclaw300 Blk/Gn1
Much muddier than on Saturday! Corners were slippery - especially the right ankle by the sawmills where nearly went flying on first lap.
Incredibly busy - 259 is about 100 more than usual, and was the most congested ever at the start. I guess lots of people who don't know the course well start quickly, then slow down quickly as they realise it takes a bit of skill...
Boxed in with no real prospects of overtaking for the first long straight and getting very frustrated. Managed to start passing towards the Worcester Walk turn and got a few on the single track into the mud but hard working - having to go through the deep mud to get past.
Legs had some life in them and was totally frustrated by the sawmills (1 mile in) that took the split to the right and ran the parallel, but longer and wigglier little "path" in the woods to get clear of a massive block of slower runners dithering in the mud and got the lot of them when rejoining at the right angle. Carrying in a bit too much speed as that time I didn't appreciate the lack of grip!
Free space from here so started pushing more and gaining places. Have worked out I'm slow on the straight because of the rocks, but it's mostly quick just mud from the hairpin at the top and was pretty quick from there on to the finish (10:15 - vs. my best ever time of 9:55 in pretty good conditions). Diagonal path pretty muddy and was in the deeper stuff overtaking on both legs and held the speed over the roots past the sawmills to be close enough to overtake 3 more in the last 300m.
Ended with a flat out sprint against Ben (R) to cross the finish side by side. Fairly appropriate - as we both said beforehand we were aiming for 25 mins...
Fairly good quality run. About 1:40(!!) lost in traffic, and assuming 40-50s slower due to conditions (particularly that I am cautious with ankle) - compares very well with my best ever times here :-) Just need to be able to go straight into 100% effort rather than ease in over 500m or so, so I can get into clear space.
14th (strictly 13th...) of 259
https://www.strava.com/activities/1335905374
Incredibly busy - 259 is about 100 more than usual, and was the most congested ever at the start. I guess lots of people who don't know the course well start quickly, then slow down quickly as they realise it takes a bit of skill...
Boxed in with no real prospects of overtaking for the first long straight and getting very frustrated. Managed to start passing towards the Worcester Walk turn and got a few on the single track into the mud but hard working - having to go through the deep mud to get past.
Legs had some life in them and was totally frustrated by the sawmills (1 mile in) that took the split to the right and ran the parallel, but longer and wigglier little "path" in the woods to get clear of a massive block of slower runners dithering in the mud and got the lot of them when rejoining at the right angle. Carrying in a bit too much speed as that time I didn't appreciate the lack of grip!
Free space from here so started pushing more and gaining places. Have worked out I'm slow on the straight because of the rocks, but it's mostly quick just mud from the hairpin at the top and was pretty quick from there on to the finish (10:15 - vs. my best ever time of 9:55 in pretty good conditions). Diagonal path pretty muddy and was in the deeper stuff overtaking on both legs and held the speed over the roots past the sawmills to be close enough to overtake 3 more in the last 300m.
Ended with a flat out sprint against Ben (R) to cross the finish side by side. Fairly appropriate - as we both said beforehand we were aiming for 25 mins...
Fairly good quality run. About 1:40(!!) lost in traffic, and assuming 40-50s slower due to conditions (particularly that I am cautious with ankle) - compares very well with my best ever times here :-) Just need to be able to go straight into 100% effort rather than ease in over 500m or so, so I can get into clear space.
14th (strictly 13th...) of 259
https://www.strava.com/activities/1335905374