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Training Log Archive: rcro

In the 7 days ending Mar 3:

activity # timemileskm+m
  Running7 4:50:29 33.61(8:39) 54.09(5:22) 720
  Running - off road3 58:44 7.64(7:41) 12.29(4:47) 195
  S&C1 10:00
  Total11 5:59:13 41.25 66.38 915
averages - sleep:4.6 weight:73.3kg

» now

Sunday Mar 3 #

7 AM

Running 46:01 [3] 10.26 km (4:29 / km) +45m 4:23 / km
slept:5.0 weight:73.3kg shoes: Mizuno Wave Rider 22 Yellow

Didn't want anything too long or hard given yesterday's troubles and weather forecast. Instead going to watch and support some FoDAC (+ 2 MDC) do Newport half.

Hadn't appreciated how early it started, but was wide awake by 6 so went for 10k rather than 5 to get down to the venue.

Bassaleg Road > Forge Road > SDR > Pill > Commercial Road.

Net downhill, but was going ok and pace was reasonable for not a huge amount of effort. had a bumbag with waterproofs, wallet and keys and didn't seem to be getting cramps anything like on scale of yesterday.
8 AM

Running 8:53 [3] 1.62 km (5:29 / km) +10m 5:19 / km
shoes: Mizuno Wave Rider 22 Yellow

Getting miles in today, so went with Cory for a loop of the town centre as he did his warm up.
9 AM

Running 41:27 [3] 9.09 km (4:34 / km) +120m 4:17 / km
shoes: Mizuno Wave Rider 22 Yellow

Supporting the HM, specifically Cory, Andy and Lee. First position was about 300m after the start and they went by together with Mark Buxton. Walked onto the Usk bridge (3 mile point) - and the three were still together. Waited around for Mark to come through (with Rhys being first MDC vest to turn up) and then had to leave quite promptly to get up to Malpas in time for them coming back.

Took a bit of a loop through Allt yr yn but was doubting whether Malpas was at the 7 or 8 mile point, and got into my head it was around 6.5 so rushed there along the flat and through Sainsburys rather than planned Brynglas. Had quite a long time to wait for the first two to come, and even longer wait for everyone else. Cory came through about 45s ahead of Andy and Lee, and I started moving the moment they passed.

Came back over Brynglas, and it was a bit breezy at the top (everything else had been surprisingly still), and got a bit entangled with the race along the riverfront as it had taken over the pavement. Put a bit of effort in to get to beyond the dry dock in time for 3rd place to come through so didn't have nearly so long standing around this time. Similar pattern to Malpas but gap was about a minute. Left as Lee and Andy passed and totally confused them by beating them to the finish (think the road is slightly shorter than the four 90degree turns at the dry dock). Earned me some club brownie points.

In homage to Welsh O champs was wearing my Wales top today so pretty obvious - quite a lot of people during and after wondering how far I'd actually run and appreciating the support.

Despite being wet, conditions were pretty good for a fast time - shown by even my running being quite quick despite a tough day yesterday. Based on other people's results, makes me think sub-90 is there to get if I actually wanted to do a fast course.
11 AM

Running 9:14 [3] 1.71 km (5:24 / km) +65m 4:32 / km
shoes: Mizuno Wave Rider 22 Yellow

Back home after some time inside waiting to see if FoDAC had the team prize, until announced that results system had gone awry and will wait for video backup before giving prizes other than top 3 overall.

Rain not so bad but wind had picked up quite a bit. Racing would have been quite a bit tougher if it started 60-90 mins later.

Using the 645 watch today as I know it allows me to "resume later" with GPS turned off between - so that I could lump the supporting runs into one. Plot is pretty messy and far less smooth than I'm getting accustomed to with the more basic 235. But at least I didn't care too much about these runs.

Aggregates up to 22.7k which isn't bad at all as probably wouldn't have done half that today if this wasn't on. Gives equivalent HM time of 1:38:15 - with nearly 300m ascent and not at race pace.

Saturday Mar 2 #

2 PM

Running - off road warm up/down 8:47 [3] 1.62 km (5:25 / km) +20m 5:06 / km
slept:6.5 shoes: inov8 Mudclaw300 Blk/Gn2

Not feeling good. Ended at the toilets.
3 PM

Running - off road race (Blaise XC) 38:48 [5] 9.05 km (4:17 / km) +135m 3:59 / km
shoes: inov8 Mudclaw300 Blk/Gn2

Last XC of the season. Unfortunately not feeling very good going into this and had quite unsettled stomach.

Westbury had typically done their misinterpretation of risk with lots of spray paint around (c.50% of rocks and stones painted, but not the worst). On the zigzag descent, one zigzag was half taped off because of exposed stones (causing a very sharp and narrow hairpin half way down the descent - and a situation that me and Creber thought was much more dangerous than just leaving it as it was, which would have been fine). The other zigzag had branches from a tree come down on the inside, about shoulder height and above and not visible on entering the bend - nothing was done about this and we'd seen lots of the ladies getting bangs and nearly losing eyes in the earleir races)

Came onto the start line very late, so was near to the back. The first couple of hundred yards were wide, but then was a long section which could only fit two people side by side and got held up quite a bit as I would have liked to be moving faster for the effort. Ended up running through the brambles alongside for parts. Once widened again and going uphill was going quite well, and had clear space around me on the zigzags to avoid death. Last part of the lap was a bit of a drag but others around me finding it even more of a drag.

Wind had picked up a bit by the start of lap 2 and started finding it harder going. Still caught and passed Alec and had Wayne and Steve both still within 150 yards in front. Sadly from about 4.5k onwards started getting stomach cramps again and couldn't keep the pace going. Lap 3 was much worse and knew than Dan would be pretty close behind at the rate I had slowed down. Fortunately not enough to catch.

End position 139th - same as for the last two Gwents. As per last autumn, races haven't gone particularly well through the winter (with a few exceptions). Being ill at the start of February seems to have knocked me back quite a bit.
4 PM

Running - off road warm up/down 11:09 [3] 1.62 km (6:53 / km) +40m 6:08 / km
shoes: inov8 Mudclaw300 Blk/Gn2

Struggling to move at all with cramps at times. Managed to get up to the folly. Otherwise would be a bit silly coming here and not going to the top.

Friday Mar 1 #

6 PM

Running 40:30 [3] 7.48 km (5:25 / km) +155m 4:54 / km
slept:6.5 shoes: Mizuno Wave Rider 22 Yellow

Eaten a lot of cake today and legs still knackered from all the travelling yesterday. Taking it very slowly.

Gaer > Cardiff Road > Civic Centre > Ridgeway. No owls tonight.

Thursday Feb 28 #

slept:4.0 (rest day)

Succeeded in crossing London quickly enough to het the early train back (home 7.30) - but had to stand a lot of the way and still totally knackered. Had every intention of a short run this evening but creaking so rest. Will try and get out tomorrow instead as should be home in daylight again.

Wearing smart trousers and shoes is really uncomfortable! (Not helped by yesterday’s bramble scratches) have become too accustomed to wearing shorts and trainers every day.

Wednesday Feb 27 #

5 PM

Running 1:12:45 [3] 12.45 km (5:51 / km) +325m 5:10 / km
slept:4.0 shoes: Mizuno Wave Rider 22 Yellow

Went about pretty much straight after getting home to catch the daylight. Never going particularly quick or hard as pretty tired (didn't sleep well again last night). Expecting to be dead on my feet after tomorrow's 6 hours of travelling :-(

Usuallish start and then some ups and downs on Gaer Fort. Fell into the same trap as I've done before - following the old "path" through the bracken but just ends in a bramble patch half way down, as there's now a decent fire break parallel but not visible from the track I came from. Legs quite torn.

Time was 6:05 when at the top for second time as just about at the point where I'd want light to see the bumps in the ground under the trees. Then easy up Redbrook Rd to Ridgeway, down and back up. Not a totally planned route - but wanted some ascent, just taking turnings and replanning. Aimed for around 7 miles and got it.

Was at least two owls in the trees going up the Ridgeway on the way back - both twoo-ing.

Tuesday Feb 26 #

6 PM

Running intervals (FoDAC) 1:11:39 [4] 11.48 km (6:14 / km)
slept:3.0 shoes: Mizuno Wave Rider 22 Yellow

Easier track session this week - 8 min/6 min/4 min/2 min with 4 min recovery between each.Unlike previous session we opted to jog most of recovery

Paces: 3:46, 3:41, 3:27, 3:18
(Previous session in January: 3:36, 3:36, 3:31, 3:19)

Definitely tired today - had another night where I barely slept despite going to bed at 9ish. And still feeling last week's miles. To be honest wasn't going particularly hard for much of the first three as was holding conversation with Cory.

As has been the case for a while, a big step up in pace when going clockwise (last 2).

Monday Feb 25 #

6 PM

S&C 10:00 [3]

Another Monday where I’ve just not felt up to it... really tired and didn’t sleep well, then stuck in office for 10 hrs. Need to get back in to this soon - but at least arms seem ok

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