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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rcro

In the 7 days ending Apr 19, 2019:

activity # timemileskm+m
  Running7 5:45:31 41.64(8:18) 67.02(5:09) 930
  S&C1 15:00
  Total8 6:00:31 41.64 67.02 930
averages - sleep:5.8 weight:75kg

» now

Friday Apr 19, 2019 #

11 AM

Running 48:55 [3] 10.45 km (4:41 / km) +100m 4:28 / km
slept:7.0 shoes: Mizuno Wave Rider 22 Blue

Nice day so stuck to the plan of an easy run from Caerphilly to Abertridwr and back. Pace was reasonably good as (1) ascent was a lot less perceptible and (2) legs felt a little bit better than they did on Weds/Thur. Still, was a few k further than I intended to run today.

Came back down the railway track - which was definitely downhill, but also definitely had a strong camber down to the left the whole way.

Several positives, but can't say I'm looking forward to trying to run hard tomorrow.

Spent a few hours enjoying the sun in Caerphilly after. Seems today is first day of the year the path over the "islands" by the castle is open.
8 PM


So, JK started today - and I wasn't prepared to pay the entry fee again.

Gather from the likes of Nopesport that the best bits from the sprint are:
* the website uses silly colours
* the results website is unreliable
* the silent start that orienteers keep asking for is too quiet

Really selling this "orienteering" to me! Didn't the sun shine? Wasn't there a fast paced and technical sprint race where the best in the country won? Should I take the complete absence of anyone mentioning the actual orienteering to be that it was (a) underwhelming or (b) excellent?

I walked around a castle and got a sun tan. Sure, there were geese and geese shit everywhere - but fundamentally, what I've got to say about today is a positive :-)

Thursday Apr 18, 2019 #

6 PM

Running 50:57 [3] 10.06 km (5:04 / km) +185m 4:38 / km
shoes: Mizuno Wave Rider 22 Blue

Been a bit of a crap day. Train was an hour late into work this morning, then got a bollocking for daring to suggest we need some instructions or comprehensive training for a new complicated process we have to do and goes wrong 90-100% of the time... Got to 3.30 so just left then, and out to the Forest to look for snakes - and found none. Feeling very much in need of a break - seen that I've had just 2.5 days off so far this year, and even that time ends up worked back in travelling to London and Norwich :-(

Went over to Coleford to explore some bits of the town I didn't see on the MapRun, and check for any updates to put on OSM - then a road loop to the west. Original plan was to do Newland, Clearwell and Milkwall but already at 5k by Newland and legs pretty unhappy. Didn't want to do more than 10k anyway.

Cut back the direct way, with a short stop at an ironworks, then loop of Belle's field at the end. Need to do more stretching. Don't want a rest day tomorrow but will be going even easier.

Queue for the tunnels was still over a mile long at 8.30. That's what happens when you get rid of the tolls...

Wednesday Apr 17, 2019 #

6 PM

Running (Cwmbran) 50:17 [3] 10.09 km (4:59 / km) +155m 4:38 / km
slept:5.5 shoes: Mizuno Wave Rider 22 Blue

Legs suffering quite a bit from yesterday's intervals. No speed at all so kept it steady. Went up to Cwmbran so that I could run in a few squares I've not been into before.

Took one wrong turn - so had to cut across a field where both ends had broken stiles that rolled quite severely with any weight, was quite a struggle to pick legs up and get over. Slowed the overall pace a bit further.

Tuesday Apr 16, 2019 #

6 PM

Running intervals 1:25:28 [5] 12.14 km (7:02 / km) +15m 7:00 / km
slept:5.0 shoes: Mizuno Wave Rider 22 Blue

Out to FoDAC to pick up my share of Sunday's cake.

Main session over by Parkrun but stuck on the track for 12x 402m with Marcus, Gavin, Cory and Fletch - so quite a fast group.

First 6 all anti-clockwise and starting together. Second 6 all clockwise, with us staggered at 5s intervals.

83, 80, 79, 79, 80, 77; 75, 77, 77, 77, 76, 77.

Struggling a lot today - both legs and breathing. Ended up topless for the last 3, which helped the breathing quite a bit. Would have liked it to be quicker, but not sure I've done that many 400 sessions much faster than this.

Quite a long time standing around afterwards before me and Cory went for a lap of Parkrun to warm down.

Monday Apr 15, 2019 #

7 PM

S&C 15:00 [3]
slept:5.5 (rest day)

Legs not up to much today

Sunday Apr 14, 2019 #

10 AM

Running warm up/down 8:11 [3] 1.63 km (5:01 / km) +55m 4:18 / km
shoes: Mizuno Wave Rider 22 Blue

Left the warm up quite late as it was still cold outside. Opted to go to start around the road so that I wouldn't have to fight through everyone else walking up the path.
11 AM

Running race (Kymin Dash) 45:21 [5] 11.4 km (3:59 / km) +220m 3:38 / km
slept:5.5 weight:75kg shoes: Mizuno Wave Rider 22 Blue

Third go at the Kymin Dash. Pretty dry all last week so knew the slow bits would be firmer this year. Only had two target races this year and this wasn't one of them - only went in to treat this as a benchmarking run, and set a new course PB. Achieved that, but was pretty nervous about pacing beforehand.

Did manage to start quite steady, being passed by a *lot* of people in first 100 yards and then being boxed in behind them. Broke through on the corner and then just went for what seemed comfortable - reeled in a *lot*, but also passed by Gavin and Toby from MonRoss. Slotted in behind Emma for a bit before she became too slow and then behind Toby between the two hairpins, when I dropped him too. Got to the top in 11:14, and feeling quite good (about 20th place). Comparison to last year when I tried as hard as I could to the top... 11:12 and 7th place. Standard was quite a bit higher today!

Unlike last year, legs let me keep going after the top. Was slow to accelerate after first get which helped Steve Harris overtake (but his down pace was much quicker than mine anyway). Lost time on second gate as behind Emma, and she did the second field slow enough that I got to the last gate before her.

Going ok down to the road, and down from it - knew it was down though and after the dip would need to transition to ascending again. Seemed ok - I was closing on people in front quite quickly so appears the change in gradient caught them by surprise. Snuck in another overtake at the start of the rollercoaster and two more by the water station (which had a man playing a piano). Descent from here is quite sharp and not really my forte but tried to keep pace up. Had one problem with a maniac cyclist who was riding the race route at high speed but not giving any warning as he approach (given he was doing the route and he'd passed me on the public FOOTPATH from the road earlier - I think he's just a dickhead who was "supporting" the race. Probably Lliswerry...). Two of the people I'd passed on rollercoaster were right behind me by half way down but never overtook.

Had to maintain the effort once at the bottom, and this was quite hard when expecting the two behind to be much faster than me along here. They weren't and must have dropped back. Felt like I was struggling pretty quickly but the watch beeped 3:35/k which was good. And despite continuing to feel it was very hard, and feet burning, kept beeping 3:35/k all the way, and gained yet another place just after the speed limit signs. Final bit was tough - seeing the final corner in the distance for about 400m and a lot of effort to just get there and make sure didn't lose the place.

End result was 12th/305, 3rd FoDAC and won the team prize (4x mugs and a LARGE cake). Strava confirms what I was thinking near the end - that it'd be a 5k PB (18:03), but very surprised that 10k was just two seconds off my race PB (19:01 today). I know there's an element of downhill, but it's never helped me *that* much before, bits were technical, and the 10k still had half the Kymin climb. It puts a bit more pressure on my planned fast Parkrun next Saturday as sub-18 looks clearly *possible*.

By virtue of the last 5k, means I have inadvertently now got a complete set of PBs for 2019, with 8.5 months to go. It's nice to have had four races in a row that I've felt have all gone well - the winter, last autumn and last summer were all very variable, generally more on the bad than the good.

On the Hadnock Road 2k segment at the end- 6th fastest of over 1,000. 4th of 266 today - it was quite a strong field towards the front compared to normal.

Saturday Apr 13, 2019 #

10 AM

Running (Garway) 56:22 [3] 11.25 km (5:01 / km) +200m 4:36 / km
slept:6.0 shoes: Mizuno Wave Rider 22 Blue

Wanted an easy run today as racing tomorrow - and also, as it's a weekend, to run somewhere useful to link things up. The original plan was to do Longtown to Ewyas Harold Common and back, but checked the distance and came to 15k with 400m ascent, which is more than I wanted.

Plan B was to return to Skenfrith, and do the next bit up to Garway, since I want to do a race there this summer. Lovely warm morning when out of the wind (which was fierce to start with). Taking it quite easy up the road looking at all the nice cows.

Don't know Garway itself very well, but it's a nice place to come to, and about as typically Herefordshire as anywhere could get. Looped the common and then headed back down a road which I don't think has seen any through traffic for many years (nowhere-nowhere but with a farm and 4 shut gates in the middle - farmer seemed pretty chirpy though).

Did a few bits extra in Skenfrith to get to 11k, noting that watch lost a bit by the river on the way out (under dense trees alongside steep hill - not surprising really).

Had a decent look around the castle after - much easier when not in the middle of a run and feeling ill. Accosted, and then followed, by a black and white cat for some time before it found somebody else to fuss it.

Drove over to Longtown via Cross Ash and the lane to Pandy, which seems to be far better than the B road to Abergavenny. Great views of the mountains from a perspective I've never considered before - Three Castles Walk is getting further up the list now.

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