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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rcro

In the 7 days ending Jan 28:

activity # timemileskm+m
  Running - off road3 4:38:15 24.76(11:14) 39.84(6:59) 975
  Running4 3:19:01 20.72(9:36) 33.35(5:58) 975
  Orienteering - Night1 56:44 4.34(13:04) 6.99(8:07) 190
  Total8 8:54:00 49.82(10:43) 80.18(6:40) 2140
averages - sleep:4.4 weight:75kg

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Sunday Jan 28 #

11 AM

Running - off road 2:52:18 [3] 21.21 km (8:07 / km) +705m 6:58 / km
ahr:131 max:164 slept:3.0 weight:74.9kg shoes: inov8 Mudclaw300 Blk/Gn1

Weider end of the Wye Valley with rickyp - similar to a run did with Ben a few years ago so possible without a map. Quite a bit slower despite doing 3k less - but last time we wore trainers and the ground was bone dry, today was so muddy and slippery that it was quite an achievement to move forwards at all.

Wye Valley Walk up was tough going - don't expect many to be running much of it at the night race in couple of weeks time.

Very sluggish after Piercefield Park, and had to eat a lot more - probably combination of lack of sleep, lack of rest and extra effort fighting mud.

Despite generous definition of "step" only counted 319.

http://www.movescount.com/moves/move197636069

Shoes at 1,300k not out.

Saturday Jan 27 #

9 AM

Running - off road (FoD Parkrun) 21:51 [3] 5.0 km (4:22 / km) +35m 4:13 / km
ahr:165 max:177 slept:4.5 shoes: inov8 Mudclaw300 Blk/Gn1

FoD Parkrun. After recent runs have been very wet, the ground beneath was quite firm. Today however was really slippery and little traction - quite a few times feet went from beneath me and did well to stay upright! Great fun though :-) easily the worst conditions sinde the did and the cinder/hardcore improvements in 2014.

For not trying too hard, and getting stuck in a queue behind Rebecca Ward on the first single track - quite surprised to have been 4th human (time is not quick!). The 3 dogs that beat me all had longer legs.

Now have target to complete 50th FoD parkrun on my birthday in June - currently on 43. Either will need to come out here more often or volunteer more if I’m getting too many in!
11 AM

Note

Various minor helping and standing and getting cold at Gill’s training
6 PM

Orienteering - Night (WNL Crickley Hill) 56:44 [3] 6.99 km (8:07 / km) +190m 7:09 / km
ahr:140 max:162 shoes: inov8 Mudclaw300 Blk/Gn1

Definitely not in orienteering mode - so little effort put in. With the double sided map challenge was whether to do the scarp once or twice. In the end opted to just not go down at all - really slippery and not up to desdents when tired.

Pretty well planned and enjoyed it, bit of mist to make seeing hard. Taking some pretty crap route choices as just not making any real effort to plan ahead. Found most controls easily - but overshot 225 as couldn’t aee it from above, and messed up 213 at end as didn’t bother looking at the map so turned way too early.

More enjoyable for not trying.

Friday Jan 26 #

6 PM

Running 41:59 [3] 7.11 km (5:54 / km) +195m 5:12 / km
ahr:133 max:157 slept:5.0 shoes: Mizuno Wave Rider 20

Same loop again. Not trying very hard - objective really just to get enough steps to meet the target on my new activity monitor that turned up at lunch time. Guess tomorrow's target will be 7,750 steps.

More demolition done - another day and the garages will be gone.

https://www.strava.com/activities/1376455926

Thursday Jan 25 #

5 PM

Running 40:37 [3] 7.29 km (5:34 / km) +195m 4:55 / km
slept:5.0 shoes: Mizuno Wave Rider 20

Same 7k loop - skipping hills as want to keep it easy ahead of weekend.

Moving better than yesterday but a couple of traffic hold ups. Taking the outside pavement more to avoid finishing short of 7k and doing circles at the end.

A surprisng amount of demolition in Gaer since yesterday. Alternatively, surprising lack of demolition if a team has been working on it all day.

Wednesday Jan 24 #

5 PM

Running 42:14 [3] 7.06 km (5:59 / km) +195m 5:15 / km
slept:4.5 weight:75.1kg shoes: Mizuno Wave Rider 20

Running early as abandoned work as soon as knew there actually was a train running back home.

Same route as Sunday - at recovery pace as yesterday tired me. Bit of rain but lucky to miss the worst in the 15 mins spent waiting to leave the station.

Power cutting in and out again tonight. Same as a couple of weeks ago.

Tuesday Jan 23 #

6 PM

Running hills (Dewsland Park) 1:14:11 [4] 11.89 km (6:14 / km) +390m 5:22 / km
slept:4.0 weight:75.1kg (sick) shoes: Mizuno Wave Rider 20

Lliswerry hills reps on Dewsland Park road. Supposed to be 3, rest, 3, rest, 2 but don't see the point in resting when there's a long descent for recovery. Meant I got some empty space after the first 3.

Pace was pretty consistent 2:08 with the last being 10s quicker as I was making a point of lapping group 1.

Nice slow recovery. It's going to be a lot of miles this week.

https://www.strava.com/activities/1371817798

Monday Jan 22 #

6 PM

Running - off road 1:24:06 [3] 13.63 km (6:10 / km) +235m 5:41 / km
slept:4.5 (sick) shoes: inov8 Mudclaw300 Blk/Gn1

Got abducted on my way home from the train and ended up back in Bristol. Pleasant run around Ashton Court with Mark, Ben, Keith and Jack. Lovely evening and really nice to run on the flat for a change :-)

One side of bridge shut so hit a bit of traffic (and caught the others) so a bit down on my best time back. Save it for another day.

Maybe bring my kit into work on a Monday and avoid the horrific traffic!

https://www.strava.com/activities/1370229038

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