Training Log Archive: rcroIn the 7 days ending Dec 21, 2018:
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Friday Dec 21, 2018 #
1 PM
Running - off road (Hatterall Hill) 2:08:58 [3] 14.06 km (9:10 / km) +600m 7:34 / km
slept:5.0 weight:74.6kg (injured) shoes: inov8 Mudclaw300 Blk/Gn2
Recce of the new Hatterall winter race - and very definitely needs a recce if you want to do well... Much harder than the old race.
Really not running well, struggling up the tough climb and then almost unable to even walk against the wind on the top - fighting to go downhill too.
On the way back did my ankle in as started going down so took the rest very gently through the bracken. Getting a bit fed up of the consistent run of illnesses and injuries this year - which I think has been 10/12 months.
Based on previous sprains, should be ok to run on it tomorrow if taped properly (couldn't get the should tight enough today before starting running...), but will stick to road for a few days. Seems there's no chance of strengthening it given 5 years of strength exercises hasn't made any appreciable difference.
https://www.strava.com/activities/2028163263
Really not running well, struggling up the tough climb and then almost unable to even walk against the wind on the top - fighting to go downhill too.
On the way back did my ankle in as started going down so took the rest very gently through the bracken. Getting a bit fed up of the consistent run of illnesses and injuries this year - which I think has been 10/12 months.
Based on previous sprains, should be ok to run on it tomorrow if taped properly (couldn't get the should tight enough today before starting running...), but will stick to road for a few days. Seems there's no chance of strengthening it given 5 years of strength exercises hasn't made any appreciable difference.
https://www.strava.com/activities/2028163263
Thursday Dec 20, 2018 #
Event: Winter Maprun
5 PM
S&C 5:00 [3]
slept:5.5 (sick) (rest day)
Was going to do a short run but decided on a rest day. Going into Christmas break without a huge amount planned this year but will be trying to do a reasonable distance - day off today might be good.
Wednesday Dec 19, 2018 #
Event: Street Event 3
7 PM
Orienteering - Urban race (Whitchurch) 52:46 [4] 11.11 km (4:45 / km) +40m 4:40 / km
slept:5.0 (sick) shoes: Mizuno Wave Rider 22 Yellow
SWOC street-o from Hayden's. Despite the weather forecast being light showers - was persistent heavy rain for the last 40 minutes!
As ever, not taking this too seriously but wanting to get a reasonable run out of it. Didn't spend long deciding how to start but was able to do a lot of replanning on the way round and think I hit on a pretty good route.
S-1-28-29-25-16-3-6-11-18-15-2-26-4-17-19-30-27-13-7-24-12-10-23-F. 490/600 with 7 mins time spare.
Went to 28 thinking I'd seen a path to 23 and wondering why everyone wasn't coming this way - so was quite a big change of plan from going anti-clockwise to clockwise around the top, which worked out well.
Mark P and someone else was behind me for the early part, but one didn't go to 6, and Mark didn't go for 15 as a dogleg from the roundabout (I decided late on - after leaving 18).
19-30 wasn't as I expected from the map - saw the big gate and worried it was blocked but glad to find a path around to the side. Was going to do 13 after 30 but half way there decided the dogleg to 27 would be shortest if taken them.
1st mistake going for 7 as missed the junction, caused by being on the wrong road to start with. Really wasn't looking at the map so much here due to rain. On the way here also distracted by deciding how much I was going to try and do as soaked through and cold. Options were be back 15 mins early and not cross the railway, be 8 mins late and cross railway and do 1, or take the full time. Went for middle...
Against the wind and rain heading down to 12 and was probably the worst bit. Road was mostly underwater with huge puddles. Still, had plenty of time if not going on for 22. On way back turned down a dead end but didn't cost me much.
Cough the best it's been for 2 weeks, stomach more settled today but noticing it wasn't great in last 10 mins. Did eat quite a lot of mince pies after...
Moving pace was fairly good tonight. Quite a change on how I felt yesterday.
https://www.strava.com/activities/2025571385
As ever, not taking this too seriously but wanting to get a reasonable run out of it. Didn't spend long deciding how to start but was able to do a lot of replanning on the way round and think I hit on a pretty good route.
S-1-28-29-25-16-3-6-11-18-15-2-26-4-17-19-30-27-13-7-24-12-10-23-F. 490/600 with 7 mins time spare.
Went to 28 thinking I'd seen a path to 23 and wondering why everyone wasn't coming this way - so was quite a big change of plan from going anti-clockwise to clockwise around the top, which worked out well.
Mark P and someone else was behind me for the early part, but one didn't go to 6, and Mark didn't go for 15 as a dogleg from the roundabout (I decided late on - after leaving 18).
19-30 wasn't as I expected from the map - saw the big gate and worried it was blocked but glad to find a path around to the side. Was going to do 13 after 30 but half way there decided the dogleg to 27 would be shortest if taken them.
1st mistake going for 7 as missed the junction, caused by being on the wrong road to start with. Really wasn't looking at the map so much here due to rain. On the way here also distracted by deciding how much I was going to try and do as soaked through and cold. Options were be back 15 mins early and not cross the railway, be 8 mins late and cross railway and do 1, or take the full time. Went for middle...
Against the wind and rain heading down to 12 and was probably the worst bit. Road was mostly underwater with huge puddles. Still, had plenty of time if not going on for 22. On way back turned down a dead end but didn't cost me much.
Cough the best it's been for 2 weeks, stomach more settled today but noticing it wasn't great in last 10 mins. Did eat quite a lot of mince pies after...
Moving pace was fairly good tonight. Quite a change on how I felt yesterday.
https://www.strava.com/activities/2025571385
Tuesday Dec 18, 2018 #
6 PM
Running (MDC Radyr) 1:56:36 [3] 13.79 km (8:27 / km) +290m 7:39 / km
slept:5.0 (sick) shoes: inov8 Mudclaw300 Dayglo/Blk
MDC run from Radyr, with a horse's head. No track tonight as cancelled due to rain affecting the surface.
Lots of road running early on and feet not happy in fell shoes. Then irritated my already upset stomach by eating mince pies and drinking mulled wine at the various stops.
Can't say I overly enjoyed it as a result as was feeling more and more rough as run went on and felt like I was going to vomit as we got back to motorway. Shame as it would otherwise have been a nice sociable run.
Managed to eat afterwards. Thanks to the Dallimores for hosting.
https://www.strava.com/activities/2024114862/overv...
Lots of road running early on and feet not happy in fell shoes. Then irritated my already upset stomach by eating mince pies and drinking mulled wine at the various stops.
Can't say I overly enjoyed it as a result as was feeling more and more rough as run went on and felt like I was going to vomit as we got back to motorway. Shame as it would otherwise have been a nice sociable run.
Managed to eat afterwards. Thanks to the Dallimores for hosting.
https://www.strava.com/activities/2024114862/overv...
Monday Dec 17, 2018 #
S&C 30:00 [3]
slept:5.5 (sick)
Sunday Dec 16, 2018 #
9 AM
Running - off road warm up/down 12:54 [3] 2.32 km (5:34 / km) +60m 4:55 / km
shoes: inov8 Mudclaw300 Blk/Gn2
Warm up loop with Cory to check the first descent for any hazards. Not going well.
https://www.strava.com/activities/2020060368
https://www.strava.com/activities/2020060368
10 AM
Running - off road race (Christmas Tree Race) 40:00 [5] 8.8 km (4:33 / km) +250m 3:59 / km
slept:5.0 (sick) shoes: inov8 Mudclaw300 Blk/Gn2
Think today's race demonstrates where I could be if I had a good couple of months free of illness or injury. Headcold making running hard work and really having to push to get through it - but it must have cost me a fair bit of time, particularly on the ups.
Got a good start and descended well. Did first ascent ok and generally ok on the down by the swing - losing just one place (to Chris Palmer). The next climb is the one I struggle on the most and did feel it was going better than previously (c.10s improvement on previous best) - but still lost places to Bobby, Wayne and Harry.
Down was ok losing no places I wasn't able to get back before the end but got stuck behind a very rude canicross runner (clearly not in medal contention...) who not only refused to pull to a side of the track for us to pass but actively sought to block. Cost me 20-30s and meant I had a bunch of people right on my tail (these being the ones who passed me on the down). Chloe was next one behind and seems the woman with the dog ran into the side of her, and started shouting at her... Apparently quite a lot of similar tales right down the field. Have asked for there to be a bigger gap between runners and dogs next time.
Very dead once it came to climbing at the end of the single track, and gave up the two places. Cory (also with cold) caught up as we got onto the firetrack and ran together until start of main climb when I seemed to drop him. Climb felt pretty bad - nowhere near my best climbing performance, but seems to have got me a segment PR (by 1s), and as really desperate to break 40 mins was giving it all I could. Got back the 3 places I'd lost since Harry - the last being Chloe just before final bend. Actual time was 39:59 (both watch and finish marshal said so) - but result says 40:01. Chloe similarly was told 40:04 and given 40:06 time.
Think it's a very good run for how I am physically, but as per last few races - need to wait to next year to see what I can do when (if) at full fitness.
https://www.strava.com/activities/2020061909
Got a good start and descended well. Did first ascent ok and generally ok on the down by the swing - losing just one place (to Chris Palmer). The next climb is the one I struggle on the most and did feel it was going better than previously (c.10s improvement on previous best) - but still lost places to Bobby, Wayne and Harry.
Down was ok losing no places I wasn't able to get back before the end but got stuck behind a very rude canicross runner (clearly not in medal contention...) who not only refused to pull to a side of the track for us to pass but actively sought to block. Cost me 20-30s and meant I had a bunch of people right on my tail (these being the ones who passed me on the down). Chloe was next one behind and seems the woman with the dog ran into the side of her, and started shouting at her... Apparently quite a lot of similar tales right down the field. Have asked for there to be a bigger gap between runners and dogs next time.
Very dead once it came to climbing at the end of the single track, and gave up the two places. Cory (also with cold) caught up as we got onto the firetrack and ran together until start of main climb when I seemed to drop him. Climb felt pretty bad - nowhere near my best climbing performance, but seems to have got me a segment PR (by 1s), and as really desperate to break 40 mins was giving it all I could. Got back the 3 places I'd lost since Harry - the last being Chloe just before final bend. Actual time was 39:59 (both watch and finish marshal said so) - but result says 40:01. Chloe similarly was told 40:04 and given 40:06 time.
Think it's a very good run for how I am physically, but as per last few races - need to wait to next year to see what I can do when (if) at full fitness.
https://www.strava.com/activities/2020061909
11 AM
Running - off road warm up/down 10:35 [3] 1.33 km (7:57 / km) +65m 6:24 / km
shoes: inov8 Mudclaw300 Blk/Gn2
Warm down with Henry back down the hill to see people finish. Back up cycle track - legs very dead. Based on the kudos counts for WU/WD, appears that Cory is more popular than Henry...
https://www.strava.com/activities/2020062366
https://www.strava.com/activities/2020062366
Saturday Dec 15, 2018 #
10 AM
Running 50:33 [3] 10.2 km (4:57 / km) +140m 4:38 / km
slept:5.0 (sick) shoes: Mizuno Wave Rider 22 Yellow
Wanted to go up and support Skirrid race but weather forecast pretty dire - especially for anyone standing around somewhere exposed. Not the right thing for somebody still fighting the remnants of a bad cold and has a race tomorrow. Reluctantly staying at home where it's slightly warmer indoors and not windy.
Went out for an adhoc 10k just to get something. Overdressed in 3 layers, tights + mittens but the moment you stopped running got cold very quickly. Confirms my decision not to go to Skirrid.
Quite fortunate in that I timed my run to be in one of the drier spells - so for about 40 of the 50 minutes it wasn't raining at all. Definitely warmer than yesterday.
https://www.strava.com/activities/2017928415
Went out for an adhoc 10k just to get something. Overdressed in 3 layers, tights + mittens but the moment you stopped running got cold very quickly. Confirms my decision not to go to Skirrid.
Quite fortunate in that I timed my run to be in one of the drier spells - so for about 40 of the 50 minutes it wasn't raining at all. Definitely warmer than yesterday.
https://www.strava.com/activities/2017928415