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Training Log Archive: rcro

In the 7 days ending Mar 24:

activity # timemileskm+m
  Running4 3:14:30 27.17(7:10) 43.72(4:27) 480
  Orienteering - Urban1 58:10 8.07(7:12) 12.99(4:29) 50
  Running - off road2 34:39 4.46(7:47) 7.17(4:50) 45
  S&C1 15:00
  Total8 5:02:19 39.69 63.88 575
averages - sleep:6

» now

Sunday Mar 24 #

9 AM

Running 7:06 [3] 1.29 km (5:30 / km) +10m 5:18 / km
shoes: Mizuno Wave Rider 22 Blue

Little trip out backwards from finish to see how tight legs were (quite), and to remind myself how far it is between gates in Speech House arboretum, and then how far to the finish.

Back just in time for team photo - but after people had been called up to the start.

Also jogged down to Beechenhurst (and walked back) as it was going to be much quicker than waiting for the 100m+ long toilet queues.
10 AM

Running race (FoD Spring Half) 1:28:24 [5] 21.1 km (4:11 / km) +275m 3:56 / km
slept:6.0 shoes: Mizuno Wave Rider 22 Blue

64th/1887 finishers:

A little nervous about this as it's my second big race of the year (of 2), I've been on and off with stomach cramps and yesterday's run and the warm up seemed so hard.

Rich Pegler and Rob Keeble were both targetting sub 1:30 so to a degree stuck with them out of the start - but in practice was doing my own thing. Really pleased with how I was pacing - not being distracted by others going off fast, not chasing after them. Aim was about 4:00/k along the road and seems I got that spot on.

Then the long descent, had target pace of 3:50 down here and probably was quite close. Lots of people overtook so had some pressure to speed up. Rob went off ahead but Rich was still doing same speed as me - even got passed by another FoDAC half way down (James).

Once at the bottom aware there's a mental challenge as long drag up to Serridge - target pace 4:10-4:15/k where not steep and was in that range along Cannop. Then the watch started telling me it was a bit too slow (I think it cut corners a bit here - every mile marker afterwards came early) so made the difficult decision of breaking away - although not using Rich, him being there was nice confirmation I wasn't going too fast too early. Passed James and another FoDAC pretty quickly and to be honest quite comfortable up to the White Gates.

For the steep sections - up to Speculation, and up to Serridge - wound down the speed quite a bit, and this meant I was going quickly again after, I guess less lactic acid. To a degree did the same on the switchbacks to Brierley. Despite slowing a lot, caught Jools at top of Serridge and with him for the next mile and a bit. Half way (according to watch) at around 47 minutes - so knew I'd have to negative split to stick with dream sub-90.

Having conquered Foxes Bridge a couple of weeks ago, my legs didn't fall apart today - it's only a gradual climb but this is where I left Jools and started overtaking people. After the top the overtaking became less often but was still passing - including next FoDAC after Lightmoor. Did however get overtaken by one just before Spruce Ride, and one just after - the only two to pass me between Cannop Wharf and the finish.

Was quite aware of the time, and distance left according to watch so had to up the effort somewhat for the last 6k - Spruce Ride was uncomfortable but back into rhythm along the bottom. As per plan, slowed on incline back up to bike track and Jools was closing back in a bit - but once on the "flat" I was going again, reasonably hard, and overtaking again.

Didn't take the zig-zag hill quite so easily, flagging by the top - but sub-90 still within grasp so had to be worth a try, and if I burned out would still be certain of a good PB at 5:00/ks. A few more passes on the straight, and then coming back to Spruce Ride, Rob was looking a lot bigger - less than a k to go (and I knew how far the last bit was from warm up!) kept the effort up and passed him and a few others, and kept going down the finish straight!

Chip time 1:28:24, gun time 1:28:30 - really, really pleased with that on a hot day and a not-so flat course. Pacing was spot-on and left enough in the tank that I could pass in the later stages, and that was quite a confidence boost. I was feeling like I was struggling for the last 2 miles, but probably was! Very rare for a race to go this well for me - and that's both the big ones done and done well :-) Still some scope for a faster time on a faster course, but don't think I could bring myself to do one.

Think I overtook 6 FoDAC through the run, and maybe 3rd overall - so should be good club champs points too. As expected, very well supported by the club so lots of encouragement right the way round.

Saw quite a bit of wildlife today too. In order: a deer, a rave, a Driscoll, a Gebbett, a lizard and 5 adders.

Note - comparing splits with 2015 (conditions were worse with much stronger wind, although both then and today the wind was similarly against us almost all the time):
0.5 min gained along the road from start
0.5 min up cycle path
0.5 on Brierley switchbacks,
0.5 on Serridge
0.5 on Foxes Bridge (up) - where 2015's race started to unravel
and the remaining 3.5 mins out of last 8 miles.
So, not only was the running more comfortable today, was also consistently faster in the early part when pacing (and much faster at the end when I wasn't!)

Saturday Mar 23 #

8 AM

Running - off road 13:08 [3] 2.17 km (6:03 / km) +15m 5:51 / km
shoes: inov8 Roclite 290 Grey

Warm up around fields and track, then bit of course in reverse. Chilly where exposed to breeze.
9 AM

Running - off road (FoD Parkrun) 21:31 [3] 5.0 km (4:18 / km) +30m 4:11 / km
slept:6.0 shoes: inov8 Roclite 290 Grey

Taking it quite slow - but still found it quite hard. Lots of traffic to deal with early on and lots of people cutting me up. My pacing was quite steady - yet in the last 3-4k I'd got 1-2 mins ahead of them.

Hopefully things feel easier tomorrow.
11 AM


Dropped by at the orienteering - shame not to be doing it as the Deri is lovely and course looked good. Huge turnout, and a strong MDC showing was well outnumbered by Mynydd Du... SWOC is doing well at the moment and fingers crossed this translates into members.

Then onto see the fell race. Walked up as far as Andy Creber's helipad - wearing a down jacket plenty hard enough and many of the runners were pretty wrecked as they got there too. Maybe 600m from the start... Ellie Salisbury's 2018 model border collie is nice, but not as nice (yet) as the older one!

Thursday Mar 21 #

5 PM

Running 47:50 [3] 10.68 km (4:29 / km) +95m 4:17 / km
slept:5.5 shoes: Mizuno Wave Rider 22 Blue

Another run from home. Aiming for 10k and for it to be a bit easier - started out well but at the back of Tredegar Park was seeing 4:00/k pace and thinking it was 5:00/k pace so was a bit quick and decided to just keep it going after then.

Legs feeling pretty tired from yesterday - but now really will be taking it easy for a few days.

Wednesday Mar 20 #

7 PM

Orienteering - Urban 58:10 [4] 12.99 km (4:29 / km) +50m 4:24 / km
slept:6.0 shoes: Mizuno Wave Rider 22 Blue

SWOC street-o around Cardiff city centre, from Canton. Slightly different to usual with more points available (640), and then 50 point bonuses for each quadrant of the map completed. Was not particularly keen to start so, although had a plan from the start, just went out to enjoy it rather than take seriously.

S-30-40-20-31-42-15-14-34-52-24-35-25-43-37--27-53-36-26-16-22-50-10-F. Completed eastern two quadrants - so finished with the win and 200 points clear of 2nd.

The running side went quite well, but flow was poor - combination of difficult to read map, and a huge amount of traffic to deal with. Planned so that it was really hard to find a good route to get all the controls and a few obvious ones I should have got in a different order - 17 with 15 and 37 between 43 and 27 - these 2 were the hardest to fit in. Maybe also should have left 31 for the return.

Had aimed to complete 3 quadrants and not explore much of the awkward looking SW but only had 12 mins or so when crossing the Taff and thought it was a good 2-3k back to the finish so had to drop 21 and 11 from the NW quadrant. In hindsight, had time to get 11. If I did better route in the SE, put 31 on the way back, and didn't stop to go to the loo in the park then should have managed it.

Unfortunately pulled ankle a bit treading on the detached flat part of a traffic cone that had been put on the pavement by the coach stops - was looking at map at time thinking no hazards. It hurt for a few hundred yards then was fine, but now have shoes off it is a bit sore. Hopefully nothing serious and will be ok for Sunday.

Tuesday Mar 19 #

7 AM


Planned to get the “later” train into work this morning to get a bit more rest. Unfortunately my normal train was the last to get through to Bristol before the entire Swansea-London route got shut down - so now I’m just an hour late, stressed and tired. Thanks for that.
6 PM

Running 51:10 [3] 10.65 km (4:48 / km) +100m 4:35 / km
shoes: Mizuno Wave Rider 22 Blue

Fairly easy one from home. Back felt normal this morning but another elongated journey home (this time sat in an "Intercity Express Train" seat - not quite as comfortable as a Virgin Voyager luggage rack...) meant it wasn't by the time home. Shins and calves also still not great but at least quads are fine now.

Went for fairly flat loop. Was originally going to go around Tredegar House but went for Bassaleg and a loop of Gary's motorway junction (with 3 stops for lights) instead. A lot of it was quite relaxed but at least *some* effort was being put in up the hill at the end.

Wouldn't have wanted anything harder today.

Monday Mar 18 #

6 PM

S&C 15:00 [3]

Mostly stretching today. Will be an easy week whilst trying to get rid of niggles from last Tuesday. Probably do something easy from home tomorrow rather than track.

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