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Training Log Archive: rcro

In the 7 days ending Mar 10:

activity # timemileskm+m
  Running - off road1 3:21:13 16.37(12:18) 26.34(7:38) 790
  Running4 3:19:53 25.89(7:43) 41.67(4:48) 495
  S&C1 10:00
  Total6 6:51:06 42.26 68.01 1285
averages - sleep:5.5

» now

Sunday Mar 10 #

10 AM

Running 53:41 [3] 12.6 km (4:16 / km) +135m 4:03 / km
slept:6.0 shoes: Mizuno Wave Rider 22 Yellow

Wanted something a bit easier than yesterday, and also wanted to see some snakes - so did a fairly unexciting out and bike along the cycle trails from New Fancy to Drybrook Road.

Wind was pretty ferocious at times and did seem to be with me very often - and there were some pretty strong gusts as cross-winds and head on at times.

After the first k, things seemed to be going quite well with 4:15 ks (roughly what I'd like for the HM actually), and got up to Foxes Bridge without the usual struggling (I think taken over a minute of some segment times).

For the return my aim was to be a bit quicker as more downhill, but also a bit more wind. Again, got up to Foxes Bridge in a much better state than normal, and was holding it well on from Lightmoor where I'm prone to burning out. Climb back up to New Fancy at the end felt really tough though - pushing it hard.

2 adders, 2 lizards. And a coach load of grey haired people from Birmingham with massive cameras who were scaring everything away and wondering why they couldn't find any wildlife.

Saturday Mar 9 #

11 AM

Running - off road (Llyn Brianne) 3:21:13 [3] 26.34 km (7:38 / km) +790m 6:39 / km

Long run with Marcus from Llyn Brianne north westward.

Sunny but very windy, especially early on - so upgraded to hat, gloves and second base layer in addition to the jacket. Didn't regret it and only really started getting hot in the last 15 minutes.

To minimise the wind went out along the Doethie valley - which was signed as the "Cambrian Way", and was pretty nice - both in terms of being pretty and a reasonable path (except when swimming through frogspawn). Several bits of interest, including what appeared to be a ruined village.

Things got a bit tougher as we turned at the youth hostel - marked as bridleways but really not well used. First bit leg us down to quite a deep stream crossing, with bits of tussocks after before getting onto a path for a short section. Most of the hill "Carn Penrhiwyllwydog" had been recently burned so probably made the going much easier but it was still pretty hard work.

Return was mostly on a good vehicle track so pace was good. Plenty more good views. Last climb back up to the reservoir wasn't much fun and was where I started overheating. Went the long way round whilst Marcus cut the corner and got some photos with a few out and backs across the dam whilst waiting.

Quite pleased to get out onto the fells again, but this one could take a bit of work to join up with everything else.

Glad of the food stop in Llandovery on the way back. Been a long day.

Thursday Mar 7 #

6 PM

Running 55:55 [3] 10.16 km (5:30 / km) +260m 4:53 / km
slept:5.5 shoes: Mizuno Wave Rider 22 Yellow

Another run from home so have evening to sort out computer. Much more successful tonight.

Slow jog in the wind and rain taking in some elevation. Stomach a bit unsettled later on as had eaten something that I shouldn't have.

Wednesday Mar 6 #

5 PM

Running 27:24 [3] 6.31 km (4:21 / km) +100m 4:01 / km
slept:5.0 shoes: Mizuno Wave Rider 22 Yellow

Running straight after getting home from work as busy all evening trying and failing to sort out the old computer. Wet and windy.

Tuesday Mar 5 #

6 PM

Running intervals (FoDAC) 1:02:53 [5] 12.6 km (4:59 / km)
slept:5.0 shoes: Mizuno Wave Rider 22 Yellow

Woke up early, so bought £650 PCWorld vouchers for £598 at 5am. Bank totally fine with this - unlike when I tried to buy a bottle of lucozade in a shop at the weekend when it rejected my card saying "Call the number on the back of the card" - but worked immediately after when I retried...

200m continuous relay in pairs tonight - 2 sets of 15 minutes. Cory dropped out on the warm up as his shin started hurting so it left me as second fastest to pair up with Pete...

All in all, a pretty good session. As weather forecast was dire - went with mesh top and my shortest lightweight shorts, and that helped with the extra movement for sprinting. First set I was in the range 38-39s with Pete in 37-38, but I had the wind against me. Second set we swapped halves so more even 38-39s.

Looks like 24x 200m from splits. *Just* managed to lap everyone by the end of each stint. Form pretty good, and did well against the wind and the anti-clockwise cornering, both of which normally cause me problems. Rain wasn't too bad for the session but nasty back at home.

Monday Mar 4 #

7 PM

S&C 10:00 [3]

Still no enthusiasm for this.

My Mac computer appears to be dying - taking about 15 mins of blue screen to start up and then doing lots of weird things once it's started. Spending a lot of the evening trying to back up anything new in the last 3 years, which fortunately isn't much.

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