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Training Log Archive: rcro

In the 7 days ending Feb 17:

activity # timemileskm+m
  Running4 4:49:48 33.94(8:32) 54.62(5:18) 265
  Running - off road3 1:01:32 8.02(7:40) 12.91(4:46) 105
  S&C1 30:00
  Total8 6:21:20 41.96 67.53 370
averages - sleep:5 weight:73.7kg

» now

Sunday Feb 17 #

1 PM

Running - off road warm up/down 11:13 [3] 1.85 km (6:04 / km) +15m 5:50 / km
shoes: inov8 Mudclaw300 Blk/Gn2

Warm up jog with Wayne, Scott, Rob and Simon - but split up at the far end.

Onto start line with 2 mins to spare so well timed.
2 PM

Running - off road race (Pittville Park XC) 39:45 [5] 9.55 km (4:10 / km) +80m 4:00 / km
slept:4.0 weight:73.7kg (sick) shoes: inov8 Mudclaw300 Blk/Gn2

Last Gloucester league of season, but only 2nd I've been to despite being entered for the full set. Never really going to be my thing as fast and not so technical course, and still got dregs of this cold so running can be hard work.

Started a bit too far back so getting boxed in a lot from the start. Taking some very wide lines on the corners but still having people cut me in after - they can't have it both ways, my track training came in useful at forcing a way through.

First full lap was getting held up on the two single file sections, and again had to force a way through. Pretty cautious going into the stream each time (ankle taped, but the tape had tore on the warm up - very rare for that to happen), but did get past Andy Monro exiting the first time, and never saw him again.

Generally overtaking the whole time, but cold made it feel really hard. Legs not so bad... Started third lap with a big empty space in front of me but must have closed in and passed some more by the end. Only noted one person overtake me and still be ahead at the finish.

Tough one - but think it was a reasonably good run for me at the moment. 4th Forest as Pete made a guest appearance today.

Garmin to Strava doesn't seem to be working very well today.
3 PM

Running - off road warm up/down 10:34 [3] 1.51 km (7:00 / km) +10m 6:46 / km
shoes: inov8 Mudclaw300 Blk/Gn2

Warm down jog with Pete and Alex.

Saturday Feb 16 #

11 AM

Running 1:53:58 [3] 21.76 km (5:14 / km) +95m 5:08 / km
slept:5.5 shoes: Mizuno Wave Rider 22 Yellow

No Parkrun today as Run Director. A very easy job as everything was under control. 175 finishers so quite busy today in the Forest.

All under control for clear up too - so over to Bishops Cleeve to meet with Tom Cochrane and jog around the new estates and check progress. No significant differences from what I mapped, and with new building my map is now more correct than it was. Not enough completed to justify a full mapping trip any time soon but it will be good when its all finished!

Dropped Tom back at his car and carried on for a bit further to make distance. As the explore had been 6 miles didn’t think I’d want to do the planned Tredington run but went for it anyway and cut across fields towards the end to save some distance. Going quite well considering, got an extra long run in the bag.

Staying with mum tonight. 35 minute queue to get out of worcester as severn trent have shut off the main road :-(

Thursday Feb 14 #

6 PM

Running 58:22 [3] 11.26 km (5:11 / km) +90m 4:59 / km
slept:5.0 shoes: Mizuno Wave Rider 22 Yellow

Easy run from home - on a mostly flat route through Mon Bank, along SDR to Tesco, and back the direct way over a dark George Street Bridge.

Nice pace - but stomach pretty unhappy on the way back. Eaten a lot of chocolate and cakes today, on top of sedentry day yesterday (and poor eating).

Wednesday Feb 13 #

slept:5.0 (sick) (rest day)

In London by half 8 - and still on the way home at 7.30. These new trains really do rock about a lot - impossible to write or place a drink on a table once above 100mph. All quite empty today though - carriage home never more than half full.

Tuesday Feb 12 #

6 PM

Running intervals (FoDAC) 1:31:37 [5] 16.15 km (5:40 / km)
slept:5.0 (sick) shoes: Mizuno Wave Rider 22 Yellow

5 min jog, 8x 1 min with 90s jog between, 5 min jog, another 8x 1 min.

Quite a good session and getting faster. Still run better clockwise than anti-clockwise - but was also taking a much wider line on the clockwise half to minimise getting boxed in (and on first half had been shouted at for cutting up somebody wearing black hat, black longsleeved top and black leggings on an unlit track with no lane markings)

Monday Feb 11 #

5 PM

S&C 30:00 [3]

Hard to get into this after week off and tiring weekend
6 PM

Running 25:51 [3] 5.45 km (4:45 / km) +80m 4:25 / km
slept:5.5 (sick) shoes: Mizuno Wave Rider 22 Yellow

Post-core jog as I lost quite a bit of distance last week. Coughing a lot still, and pretty slow to start but got going after 2k and made a reasonable progression run.

Was helped by there being someone ahead up Western Avenue, and then was being followed quite closely by a torch back along Risca Road but have no idea who it was as they never passed me and carried on when I turned off for home.

Now have a plan for starting to tick off a few of my planned long runs - get 2 or 3 done over a long weekend 23rd-25th. Have the first Sunday and second weekend of March free still - so might be good to get Hay and Skenfrith ticked off as "closer".
Master planner sheet:

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