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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rcro

In the 7 days ending Feb 11:

activity # timemileskm+m
  Running - off road3 4:06:14 21.68(11:21) 34.89(7:03) 1420
  Running2 1:46:31 10.65(10:00) 17.14(6:13) 320
  O - Planning2 1:45:00 6.21(16:54) 10.0(10:30) 65
  Orienteering - Night1 57:25 3.86(14:51) 6.22(9:14) 380
  Total8 8:35:10 42.41(12:09) 68.25(7:33) 2185
averages - sleep:4.2 weight:75kg

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Sunday Feb 11 #

11 AM

Running - off road (Black Mountains) 3:02:56 [3] 21.33 km (8:35 / km) +1100m 6:49 / km
(sick) shoes: inov8 Mudclaw300 Blk/Gn1

Long run in Black Mountains with rickyp.

Cwmdu, Pen Tir, Mynydd Llangors, Pengenffordd, up Waun Fach race climb and along the ridge.

Weather was pretty hostile and lots if time spent cowering in shelter. Mynydd Troedd abandoned because of blizzard and exposure. Around the side was ok though - and would make for better orienteering terrain than Wyche Ridge...

Weather not great at the col but after a few minutes shelter had cleared and back to being sunny so carried on ridge. Turned pretty horrid after a few k so ended up spending a long time sheltering, by which point had got cold. Opted then to bail out of the run and head straight back down to the cars. Needed a 4th layer, and thicker gloves up there.

Then on to catch finishers at the fell race and help eat cakes.

Saturday Feb 10 #

9 AM

Running - off road (FoD Parkrun) 21:33 [3] 5.0 km (4:19 / km) +35m 4:10 / km
slept:4.0 (sick) shoes: inov8 Mudclaw300 Blk/Gn1

FoD parkrun in pouring rain and wind. Surprisingly not a huge number here today - but all seemed a bit too optimistic of their abilities as was properly stuck in traffic for first 1.3k and having to work to overtake cleanly.

Ended up 6th - with 15-20 overtakes on first lap and 5 or so on 2nd. As seems to be usual, bit of a progression run.

Noticed left shoe lace has snapped - which may partly explain why foot became less supported on Thursday. Fortunately do still have an emergency lace in my bag so can replace before tomorrow. Noted it’s not the first time I’ve observed shoe lace failure on Wyche Ridge WNL day.
11 AM

O - Planning 1:00:00 [1] 6.0 km (10:00 / km) +50m 9:36 / km
(sick) shoes: inov8 Mudclaw300 Blk/Gn1

Meeting Chris and Gill to look at layout for Ross urban race, and crossing points. Very productive, and even a possibility of them getting an in-law to map the slope properly. Need to move the finish so older junior course has to be redone.

Far to efficient and ended up with a lot of time to kill. Done my main shop, filled up with diesel, next to browse around labels for an hour or so as precious little else between here and WNL!
2 PM

O - Planning 45:00 [1] 4.0 km (11:15 / km) +15m 11:03 / km
(sick) shoes: Mizuno Wave Rider 19

Survey of new housing estate in Newent. Base map pretty good so fairly easy. Went for a walk around further south to explore footpaths etc for other map updates.
6 PM

Orienteering - Night (WNL Wyche Ridge) 57:25 [3] 6.22 km (9:14 / km) +380m 7:04 / km
(sick) shoes: inov8 Mudclaw300 Blk/Gn1

Not really trying and legs feeling having been on my feet for 8 hours. Didn’t plan any route but sought to avoid the worst of the slopes - still managing to get a fair bit of climb in early on.

Came back mostly along the road which was out of the wind. Only time loss was on 48, which others had trouble with too. Weak attackpoint from road and must have misinterpreted the bend in the road, and the vegetation - easy from above.

Thursday Feb 8 #

7 PM

Running - off road race (Rogue Runs Night Race) 41:45 [5] 8.56 km (4:53 / km) +285m 4:11 / km
slept:4.0 weight:75kg (sick) shoes: inov8 Mudclaw300 Blk/Gn1

Last night race of the year. In good form but not feeling well tonight and stomach cramping a bit on the run.

Hard start to catch John Hallett and only overtook him by taking a descent much faster than I wanted.

Clear run along the WVW and amazingly not passed or caught by anyone - and more amazingly, caught two people on the scramble out from the cave. From the top to the end was in a race with Andy Horlick and was pretty close along the racecourse, getting him on the first water splash and the person in front at the other.

Some swapping of places descending and back along WVW - shoes lost support in the water so ankle was trying to turn on rocks and roots, causing me to slow. Ran the steps and good pace to catch Andy back and his sprint wasn't good enough to stay in front once it started going up to finish.

17th, about 1 min behind TC and finally got to beat Cory again. Slower than last year but wind was stronger and ground still a bit sticky in places. Nice to get a good run in.

https://www.strava.com/activities/1398094215

Wednesday Feb 7 #

Note
slept:4.0 weight:75kg (sick) (rest day)

Long evening of OCAD. Rest up for race tomorrow.

Tuesday Feb 6 #

6 PM

Running (MDC) 1:16:25 [3] 11.63 km (6:34 / km) +200m 6:03 / km
slept:4.0 (sick) shoes: inov8 Mudclaw300 Blk/Gn1

Have been running well so hoping to get a good run. Indeed was going well and, after a toilet stop was just behind the front group and catching fast. Sadly couldn’t see where they went once they crossed Longwood Lane (behind a lorry) and there was no stopping to check who was there. Ended up left to wait for the slow as had no idea where path was.

Result was remainder of run was trying my hardest not to put any effort in and still lots of waiting to regroup. A complete waste of a training run.
8 PM

Note
weight:75kg

On the plus side, I am home, showered and fed before 9pm so that gives me 4 hours tonight (and an extra 2 on what I expected) to sort various O things ahead of the weekend. A little niave to have assumed I might be free from it all!

Monday Feb 5 #

6 PM

Running 30:06 [3] 5.51 km (5:28 / km) +120m 4:56 / km
ahr:141 slept:5.0 (sick) shoes: Mizuno Wave Rider 20

Lots of cakes at work so had to run. Western avenue via the Ridgeway both ways. Mostly quite easy but a decent effort up to Ridgeway first time as a chance of a KOM (Strava has been glacially slow populating the segment). Mvoescount down so struggling to upload.

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