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Training Log Archive: rcro

In the 7 days ending Apr 7:

activity # timemileskm+m
  Running3 3:56:54 30.63(7:44) 49.29(4:48) 560
  Running - off road2 1:09:01 7.79(8:52) 12.53(5:30) 590
  Orienteering - Urban1 59:35 7.78(7:40) 12.52(4:46) 205
  S&C1 30:00
  Total7 6:35:30 46.19 74.34 1355
averages - sleep:4.9 weight:73.6kg

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Sunday Apr 7 #

11 AM

Running (Monmouth to Skenfrith) 2:07:51 [3] 25.11 km (5:05 / km) +455m 4:40 / km
slept:4.0 weight:73.6kg shoes: Mizuno Wave Rider 22 Blue

Didn't sleep well last night because of the railway works :-( And tired legs and unsettled stomach in the morning made it difficult to get the enthusiasm to go out today. There aren't many days this month where I can fit in long runs so shortening today would break the plan.

Steadily working through my list of 20 long runs, today being the 5th but not the one I was originally planning to do. Parked the car in Monmouth and went up the lanes to Skenfrith Castle, turned around and came back. Against a strong headwind all the way up, and taken a bit by surprise at how much elevation is backed into the 4k between Trigate and Skenfrith. Stomach was starting to go on descents after Trigate heading north, and pretty unbearable by Trigate coming back - and was like this for about 3 miles. Was aiming to do sub-5 min ks today but being barely able to run for a long section put paid to that. Willing it to be over for the last 5k - with it being hot too.

Quite a nice explore, passed by a grand total of 3 cars in over 1hr 50mins. Saw lots of deer, buzzards, bluebells, primroses and a SmartDitch. Might have liked to spend longer at the castle but didn't want to hang around any longer than a 1 min walk whilst eating/drinking today.

Enjoyed a nice ice cream after. Amazed at how many people were paying to park at the cattle market when the sign says charges apply on Mondays to Saturdays only.

Pretty tired after - spent 3 hours in bed recovering.

Saturday Apr 6 #

11 AM

Running - off road race (Sugar Loaf Fell Race) 1:02:20 [4] 11.42 km (5:27 / km) +570m 4:22 / km
slept:6.0 shoes: inov8 Mudclaw300 Blk/Gn2

As ever with this race - didn't really have much enthusiasm for it. Didn't really care about a result but wanted to push harder than last year (when I took most of it quite easy).

Didn't start as fast as most others but did maintain speed better on the road. Trying not to go too fast so was easing off at times. Once off the road, was finding hills a real struggle and walked almost all of the woods to the top.

On my own right along the Deri ridge - with 100m space ahead and behind. Was a reasonable headwind but moving at comfortable pace. As it started getting steeper fell into a walk for a bit but mostly ran until the path junction and walked the rest slowly.

Very slow off the top as the path was snowy and just had no confidence at all on the rocky bits either. Was the first person for a while to go the right way so people ahead didn't gain as much lead as they should have. Lost 4 or 5 places here. After the rocks was moving well, slowing for the next rocky section st top of the woods but quick otherwise. Very quick once on the road and through the field. With the help of the last hill and holding the pace as it flatted after the field, managed to completely close 300m on the trio ahead in the last k. PB by 2:15.

A little disappointed that hills still aren't going great, but positive news that general running pace has improved by more than I've lost on hills. Might be that things are starting to come together now, if so a few months sooner than I expected.

27th/122. 2nd MDC (very low turnout again), 1st FoDAC, 1st NGOC, and I think 8th youngest runner.
12 PM

Running - off road warm up/down 6:41 [3] 1.11 km (6:01 / km) +20m 5:31 / km
shoes: inov8 Mudclaw300 Blk/Gn2

Warm down lap of school and field with Michael. No Mark or Alice here so this year my beer has gone to the Stotts.

Thursday Apr 4 #

6 PM

Orienteering - Urban race (Coleford Maprun) 59:35 [3] 12.52 km (4:46 / km) +205m 4:24 / km
slept:5.0 shoes: inov8 Roclite 290 Grey

"Summer" Maprun street-o in Coleford, with snow on the ground, on another very cold, wet and windy evening.

Initially didn't see a good route to do the lot without a lot of duplication at the start or end before settling on a spiral, and skipping out the middle part if short on time.

S-29-2-15-1-21-3-27-16-8-20-19-24-13-28-18-30-23-4-26-11-22-5-12-F. Score 490/600.

Not really going fast, and for the first half the running didn't feel good. Not helped by wearing windproof top (which I took off in Broadwell, and things felt better after that).

Glad to hear a beep at 29 as not totally clear where I should be going. Path after 2 by Lucozade wasn't nice to run as lots of stooping down under trees. Was a bit concerned about falling off the path at the golf course but from this direction was ok. Did go wrong at the far end though and too far N for 27.19/24 awkward to fit in but got them at a reasonable point - went down an unmapped dead end path on way to 19 though and need to update map.

Skipped out 9 as seemed a choice of that (10 pts) or 13 (20 pts), although 13 wasn't interesting and made 28 a dogleg. Path out of 18 harder to follow on ground than map as exit was through a farmyard and behind a big tree.

Time looking a bit tight after 30 and there was more climb than I expected to 23 up a wet path. Decision point came at 4 (1k straight line from finish) and thought 10 mins would be enough to get the far loop rather than cut straight back if straightforward. Some concern after 26 as path badly marked, muddy field and big pile of manure in the way. Somewhat lucky I know the field beyond for getting 11 as could have easily overshot otherwise.

Did the extra bit for 22 (30 points) but by now was expecting to be around a minute late - back with 25s to spare only thanks to the path down to 12 being so nice (if dark) and smooth.

Really enjoyed this - shows that mix urban/rural street-o can work well. Still got bits of the town left to explore so may go and try it again another day.

Wednesday Apr 3 #

5 PM

Running 43:43 [3] 10.08 km (4:20 / km) +105m 4:07 / km
slept:5.0 shoes: Mizuno Wave Rider 22 Blue

From home in the rain.

Physically not feeling great but pace was good. Mentally ok until after run then had a big trigger so really not been with it at all this evening. Still, have to be grateful of 3 months of relative stability.

Tuesday Apr 2 #

6 PM

Running intervals (FoDAC) 1:05:20 [5] 14.1 km (4:38 / km)
slept:5.5 shoes: Mizuno Wave Rider 22 Blue

Intervals at a very cold, but sunny, Five Acres.

Session was 30 mins of 800m aiming for time to be target marathon time/60 (so 3:00 hours gives target of 3:00 minutes), and same time for jog recovery before restarting. It was also pointed out, for pacing, that this track is 1/4 mile long not 400m - not that it makes *much* difference.

Took a bit to get going but was getting stronger through the session. Stuck with Chloe (returning from injury) to help her pacing early on but on the 3rd she slowed somewhat and I was taking quite wide lines so timing was out. Once she dropped off to do her own thing I was back to 2:56s. Rests were well under though - about 2 mins as opted for just 1 lap recovery rather than time based.

Did get lapped by the fastest, which is a bit annoying, but wasn't at 100% since legs still getting over Blorenge - and I did the right thing in pacing myself accordingly.

Bit sad to be running out of track Tuesdays until the autumn but still working on getting the Thursday group going again for the summer.

Monday Apr 1 #

6 PM

S&C 30:00 [3]

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