Training Log Archive: rcroIn the 7 days ending Mar 29, 2018:
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Thursday Mar 29, 2018 #
5 PM
Running 28:05 [3] 5.2 km (5:24 / km) +105m 4:54 / km
slept:4.5 shoes: Mizuno Wave Rider 20
Recovery on road. Cold but dry until got back to the Handpost then soaked to the bone in last 200m
Wednesday Mar 28, 2018 #
Event: After Dark 6
7 PM
Orienteering - Urban race (Llandaff Street O) 59:06 [3] 12.08 km (4:54 / km) +110m 4:41 / km
slept:4.5 (sick) shoes: Mizuno Wave Rider 20
SWOC street-o in Llandaff. As per usual not taking this hard so opted for a social run with Mark.
Route S-30-17-27-13-23-9-29-19-15-25-1-21-20-24-8-18-26-28-2-22-12-F. 480 points.
Complete opposite to last week as control flow was good and barely stopped at all. Generally discussing and working out the answers before we got there so just looking for the right number to come up - with the only surprises being 25 and 24. Routes planned ahead and dropping controls so that would finish in time and get all the high scores. Only real mistake was navigating to a contour near the end when I thought it was a path.
Route pretty good but with hindsight should have dropped 13 and got 14, 16 and probably more for the same speed/effort. Of course, should have been able to get 16 if just ran a bit harder for the bit we were with Gary :-)
Think it was a comfortable joint win, with Gary and Martyn on 430 - not sure where Mark S placed.
https://www.strava.com/activities/1476926983
Great hosting from Chris and Duncan with hot soup, drinks and cake after.
Route S-30-17-27-13-23-9-29-19-15-25-1-21-20-24-8-18-26-28-2-22-12-F. 480 points.
Complete opposite to last week as control flow was good and barely stopped at all. Generally discussing and working out the answers before we got there so just looking for the right number to come up - with the only surprises being 25 and 24. Routes planned ahead and dropping controls so that would finish in time and get all the high scores. Only real mistake was navigating to a contour near the end when I thought it was a path.
Route pretty good but with hindsight should have dropped 13 and got 14, 16 and probably more for the same speed/effort. Of course, should have been able to get 16 if just ran a bit harder for the bit we were with Gary :-)
Think it was a comfortable joint win, with Gary and Martyn on 430 - not sure where Mark S placed.
https://www.strava.com/activities/1476926983
Great hosting from Chris and Duncan with hot soup, drinks and cake after.
Tuesday Mar 27, 2018 #
6 PM
Running - off road (MDC Blaenavon) 1:18:28 [3] 11.87 km (6:37 / km) +295m 5:53 / km
slept:4.0 shoes: inov8 Mudclaw300 Blk/Gn1
MDC run from Blaenavon. Loop around the hill east of the town and up the really boggy and rough path to the masts, returning along L-B race route.
A couple of new people tonight so stuck towards the back of group to make sure not left behind. Similarly, long wait on edge of Blaenavon at end to make sure Gary came off the fell in one piece after taking a "short cut".
Should have skipped the pub as it was "disappointing". It's a little known fact that the well known phrase containing "piss up" and "brewery" was first coined in Abergavenny.
The new Morrisons is quite nice and well laid out with both the bakery and deli counter right at the entrance. Treated myself to a two-course meal for just £1.23 - and didn't have to wait at all! Cafe must surely be cheaper and faster than Waitrose (which was sold to them by, er, Morrisons...) so will have to come back in day time to try it.
https://www.strava.com/activities/1475203019
A couple of new people tonight so stuck towards the back of group to make sure not left behind. Similarly, long wait on edge of Blaenavon at end to make sure Gary came off the fell in one piece after taking a "short cut".
Should have skipped the pub as it was "disappointing". It's a little known fact that the well known phrase containing "piss up" and "brewery" was first coined in Abergavenny.
The new Morrisons is quite nice and well laid out with both the bakery and deli counter right at the entrance. Treated myself to a two-course meal for just £1.23 - and didn't have to wait at all! Cafe must surely be cheaper and faster than Waitrose (which was sold to them by, er, Morrisons...) so will have to come back in day time to try it.
https://www.strava.com/activities/1475203019
Sunday Mar 25, 2018 #
9 AM
Running 1:02:39 [3] 13.36 km (4:41 / km) +95m 4:32 / km
slept:3.0 (sick) shoes: Mizuno Wave Rider 20
Last join of the weekend...
Road run around worcester - town, up to county hall and return through Warndon.
Despite previous days runs seemed to be going quite well and pace was quicker than I’ve run since the autumn half. Putting in some effort up to Red Hill but could have gone harder. Struggling though past County Hall and Nunnery Wood and then against wind from the hospital pretty much until the end.
Uncharacteristicly nice weather for here - so good views of the various hillforts by home and also the golf balls on Titterstone.
Since warm and sunny for the first time in 6 months was a good excuse to spend an hour cooling down and stretching in the park.
Road run around worcester - town, up to county hall and return through Warndon.
Despite previous days runs seemed to be going quite well and pace was quicker than I’ve run since the autumn half. Putting in some effort up to Red Hill but could have gone harder. Struggling though past County Hall and Nunnery Wood and then against wind from the hospital pretty much until the end.
Uncharacteristicly nice weather for here - so good views of the various hillforts by home and also the golf balls on Titterstone.
Since warm and sunny for the first time in 6 months was a good excuse to spend an hour cooling down and stretching in the park.
Saturday Mar 24, 2018 #
10 AM
Running (Malvern to worcester) 1:58:31 [3] 21.42 km (5:32 / km) +110m 5:24 / km
slept:3.5 (sick) shoes: Mizuno Wave Rider 20
Next joins on list Malvern/Old Hills/Worcester.
Feeling more tired today and was struggling on way out of Malvern. Things got better after Powick and feeling ok so started adding distance to get to HM length by the end.
Old Hills mud impossible to stay upright on in trainers. Don’t know how I’d managed to do cross country here.
Feeling more tired today and was struggling on way out of Malvern. Things got better after Powick and feeling ok so started adding distance to get to HM length by the end.
Old Hills mud impossible to stay upright on in trainers. Don’t know how I’d managed to do cross country here.
Friday Mar 23, 2018 #
11 AM
Running - off road (Whitbourne to worcester) 1:55:56 [3] 18.85 km (6:09 / km) +310m 5:41 / km
slept:3.0 (sick) shoes: Salomon Speedcross 4
Getting a rather awkward run done as there’s now only one bus a day that will get me out before 3pm.
Mostly off road run from Whitbourne across to mum’s house. Pretty sluggish today and not going well. Fields were soggy and hard work too.
Conquered the west face of Ankerdine and just 14s off the KOM so an obvious one to come back to on a different day.
From Broad Green to Broadheath signage was poor and many of the stiles had seen better days so was very stop start working out where to go. Faster from Broadheath onwards as mostly downhill and 2k of tarmac too.
Pitchcroft was more wet than damp and possibly unwise to go straight across the middle.
Mostly off road run from Whitbourne across to mum’s house. Pretty sluggish today and not going well. Fields were soggy and hard work too.
Conquered the west face of Ankerdine and just 14s off the KOM so an obvious one to come back to on a different day.
From Broad Green to Broadheath signage was poor and many of the stiles had seen better days so was very stop start working out where to go. Faster from Broadheath onwards as mostly downhill and 2k of tarmac too.
Pitchcroft was more wet than damp and possibly unwise to go straight across the middle.