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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rcro

In the 7 days ending Jul 21:

activity # timemileskm+m
  Canoeing2 6:05:43 23.0(15:54) 37.02(9:53)
  Orienteering - Urban2 1:56:12 13.0(8:56) 20.92(5:33) 625
  Running1 1:52:07 13.22(8:29) 21.27(5:16) 205
  Running - off road1 1:08:05 5.92(11:31) 9.52(7:09) 255
  Orienteering1 48:58 4.36(11:15) 7.01(6:59) 175
  Caving1 2:00 0.03(1:04:22) 0.05(40:00)
  Push starting a car1 10 0.01(13:25) 0.02(8:20)
  Total9 11:53:15 59.53(11:59) 95.81(7:27) 1260
averages - sleep:3.8

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Sunday Jul 21 #

8 AM

Push starting a car 10 [3] 0.02 km (8:20 / km)

Just making use of all my activity types. Got Marcus's car going.
9 AM

Canoeing (Symonds Yat to Redbrook) 2:19:18 [3] 14.02 km (9:56 / km)
slept:4.0

Day 2 and at least had some sleep this time. Arms not so tired but legs stiff and back uncomfortable from the [very] uneven campsite floor. Flotation device was pulling my back a bit too so for a lot of the time was in some way looking forward to the end.

Much more technical section with rapids and gravel banks. Got through the rapids ok (with some care) - only problem was getting caught out by a bank after Monmouth but the other two boats also beached and between us all managed to forced enough momentum to push/pull ourselves out.

This part of the river was much quieter - only a few other vessels between the kayak slalom and Monmouth rowing club. And one of those canoes was very sunk at the bottom of the river bed. Busier after Monmouth.

Pull out from Redbrook was steep. Nice place to sit around and relax but sadly none of the pub food was anything I could eat so had to wait until back in Whitchurch at the car.

https://www.strava.com/activities/2550992480

Saturday Jul 20 #

10 AM

Canoeing (Ross - Symonds Yat) 3:46:25 [3] 23.0 km (9:51 / km)
slept:0.0

Canoeing weekend on the Wye.

In a boat with Marcus - and after the first half hour felt like we were going quite well. I was a bit jittery to start with and was caught a little unawares with currents under Wilton Bridge. Also took a bit of adjustment going against the wind and through the reeds after Wilton.

Not too many rapids or technical bits and we didn't get into any trouble (but one of the boats managed a bit of upside down at Kerne Bridge...). Bit choppy and windy for some way before Lydbrook. Arms tiring in the last hour and legs cramping quite badly from lack of legroom at the front.

River was very busy and pretty much constantly overtaking the whole way - and trying to avoid boats that were less able to go in a straight line. I know the area pretty well but is a different perspective to be looking from the water. Weather was fairly good with some typical Herefordshire sunshine with rain, and typical Herefordshire RAF flypasts - although today's was rather low speed and some of them were Typhoons rather than all the ubiquitous Tornado of decades past.

Highlight of the day was seeing a kingfisher - had never seen one before.

https://www.strava.com/activities/2548141880
4 PM

Running - off road (Doward) 1:08:05 [3] 9.52 km (7:09 / km) +255m 6:18 / km
shoes: inov8 Roclite 290 Grey

Easy run with the group through Symonds Yat W, bounced across Biblins bridge and up to King Arthur's Cave.

Returned via maprun checkpoints 2 and 11 as these were the only two I've never been to. Some of those paths are very slow - now confirmed to me that 11 is one to definitely skip.

Got quite brambled at the very top. Feeling really tired so found the hill hard work.

https://www.strava.com/activities/2548520321
5 PM

Caving 2:00 [3] 0.05 km (40:00 / km)
shoes: inov8 Roclite 290 Grey

Not much to the caves in the end.

Friday Jul 19 #

6 PM

Orienteering - Urban (Doward Street-O) 57:15 [3] 9.64 km (5:56 / km) +340m 5:03 / km
slept:5.0 shoes: inov8 Roclite 290 Grey

A proper go at the Doward as a stop-off on the way to Symonds Yat. It was very wet both in the air and on ground/vegetation - pretty miserable conditions to start with, and had to keep phone in dry bag in bumbag. This made getting GPS pings even harder than it would have been with just the storm and trees - lost a few minutes but had allowed time for that.

S-29-20-14-21-10-16-1-25-17-7-24-12-6-23-9-22-27-28-15-18-4-26-3-13-5-30-19-F. 560 points out of a total 600 and 110 more than previous leading time.

Navigation was all fine, and route was ok. Descent 23-9 was a bit unpleasant in the wet as mostly bare rock. Overgrown path by 28 was harder work too this time - more overgrown, and all the vegetation wet and weighed down by water.

Tough climb back up from the bottom but managed it with several long GPS ping pauses.

It's possible to add 2 and 8 into the loop for an extra km - but think that's still a big ask with it being so hilly. I don't think it's possible to clear for most people.

https://www.strava.com/activities/2545909667

5x "orienteering" in 7 days so time for a long break.

Thursday Jul 18 #

7 PM

Orienteering - Urban race (Maprun Wotton) 58:57 [4] 11.28 km (5:14 / km) +285m 4:38 / km
slept:5.0 shoes: Mizuno Wave Rider 22 Blue

Came here with the aim of overlapping with Leg 8, and getting somewhere close to KLB if not Kingswood to make it easy to link the XC up in October. Achieved these - and wasn't exactly taking the Maprun seriously as a result.

S-9-21-10-1-17-29-16-18-15-28-11-23-22-13-25-12-2-5-19-6-7-24-14-8-27-3-4-26-20-F

Early part took quite a long time and the footpath from 10-1 was quite slow with bits of bramble and nettle across the path up to shoulder height so in hindsight wouldn't have gone this way.

Saw quite a lot of Dec on the way 17 to 12, him going quite well and helped by his phone beeping quite a bit earlier than mine did - making me do extra 10m climb on 23.

After 12 realised it was just about clearable so had to pick up the pace a bit. Underestimated the climbs a bit and also spent c.1 minute at 27 waiting for the GPS to catch up before giving up. With 9 mins left clearly not enough to get 30 - but even then may still have just about been worthwhile with penalty.

In a rush after 3 so went W without checking map where should have gone S, and had no confidence of the GPS at 20 so stopped slightly short and turned back early, costing a bit more time.

Fairly good run but a bit disappointed I didn't appreciate it was clearable until later on and start going for it. Ends up being my worst Maprun result for quite a while.

https://www.strava.com/activities/2543610275

Wednesday Jul 17 #

6 PM

Orienteering (Porthkerry) 48:58 [3] 7.01 km (6:59 / km) +175m 6:13 / km
slept:4.0 shoes: inov8 Roclite 290 Grey

5.3km long course.

Didn't have a good run and never really got on with the map; thrown a lot by the summer vegetation affecting the runnability and paths. Had problems with foot not feeling right so had a stop very early on to tighten shoe laces which helped a bit. Also missed a few controls where I was right next to them as just couldn't see them.

Gave up completely after a while and went for an explore of the "dangerous" area - which had no danger at all but unfortunately was still comprehensively fenced off at the far end. Only finished since the controls seemed to keep appearing - helped somewhat by a very useful big path that wasn't on the map.

Suppose it's good to get a run in somewhere else - but again not my terrain (at least at this time of year)

https://www.strava.com/activities/2540650077

Home quite late as some quite massive gaps in trains from Barry to Cardiff in the evening - 45 min wait. Given it's size, would expect Barry to have more to it's town centre but not even any shops so nothing at all to kill the time.

Tuesday Jul 16 #

Note
(rest day)

Tired. Didn’t even do much work today.

Monday Jul 15 #

6 PM

Running 1:52:07 [3] 21.27 km (5:16 / km) +205m 5:02 / km
slept:4.5 shoes: Mizuno Wave Rider 22 Blue

Been struggling to fit in either of this month's 2 long runs after losing last weekend to illness. With tomorrow's MDC run being too far away and no FoDAC track session, and a real need to be out the house for some thinking time about work seemed today was the best day. Not really feeling great though and stomach quite unsettled through the middle third.

Canal to Malpas, cycle path to Caerleon, loop of the amphitheatre and back with a lap of Glebelands. Some new paths and bits I've never been to before and quite surprising to get a route from home with so little traffic at 6pm.

https://www.strava.com/activities/2534871254

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