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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rcro

In the 7 days ending Jul 28:

activity # timemileskm+m
  Running6 4:51:58 34.3(8:31) 55.2(5:17) 1843
  Running - off road1 1:08:06 6.58(10:21) 10.59(6:26) 640
  Total7 6:00:04 40.88(8:48) 65.79(5:28) 2483
averages - sleep:5.4

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Sunday Jul 28 #

10 AM

Running - off road (Waun Fach) 1:08:06 [3] 10.59 km (6:26 / km) +640m 4:56 / km
slept:5.0 shoes: inov8 Roclite 290 Grey

Not a fell race this year but GPS timed linear maprun time trial (Welsh fell races are forbidden from using GPS as a navigation aid...)

Legs tired from yesterday and was never intending on racing this properly. Instead took it pretty steadily on the up - steadily reeling in 1:45 on Rich Sheehy ahead by the top. Plan from there was to descend quite easy and save some energy for the finish to try and improve my KOM time.

That didn't quite happen as realised that my time wasn't going to be too bad for the short race loop (but I did do the first k of the full loop pretty slowly! 5:30 gentle downhill) so maintained the effort and seemed to maintain the gap to Rich at around 1 minute all the way from the bottom of the rocky bit down from Waun Fach until the gate at the end of the Dragon's Back.

Of course, hadn't saved enough energy for the finish despite really slowing down for that final descent - so only managed 1:19 on the segment. By my standards, pretty crap (3rd best time from 9 attempts and just 7s faster than my slowest) - but still faster than any one else has genuinely achieved. The people already at the finish seemed reasonably impressed.

Was *quite* warm, and a fairly strong wind from the NW - so directly into it after Waun Fach and mostly against down the first part of Dragons Back. Don't recall it having been so windy any time I've raced it before (but underfoot was as dry as last year so still good).

Ended up with 3rd fastest time overall, and a short course time around 1 min slower than last year. Given what I did yesterday and that I wasn't pushing at all hard up to the Col, and had an extra k to the start, am pretty happy with that.

Fairly relaxed at the finish, and at the pub after. App worked perfectly for me, all beep in EXACTLY the right place and no waiting. The runners seemed to get on with it ok and a few seem keen on trying the orienteering courses at some point. The key thing with using MapRun for timing is to not take it too seriously - everyone today seemed to get that, and enjoyed it.

https://www.strava.com/activities/2569434872

Saturday Jul 27 #

9 AM

Running warm up/down 10:13 [3] 2.04 km (5:00 / km) +1013m 1:26 / km
shoes: Mizuno Wave Rider 22 Blue

10 AM

Running race (Magor 10k) 39:44 [5] 10.06 km (3:57 / km) +10m 3:56 / km
slept:5.0 shoes: Mizuno Wave Rider 22 Blue

Entered this before the Four Fans got moved - and for the last few weeks have been a bit conflicted as to which I would do. In the end decided to do the fell race only if the weather wasn't good as have been struggling with heat (especially since Guto Nyth Bran weekend), and the first few k are so rough underfoot that I would have expected to lose more time to the leaders than if it was bad conditions, and would lack the advantage I had on boggier terrain. Pretty warm when I got up this morning - and mostly bright sunshine so doing the 10k.

Knew my "result" was never going to be good as most road runners care about their PB so much that this year they've spent £200 on Vaporfly 4% springy shoes (gives 4% improvement in performance), and half have since already spent a further £250-£300 on Vaporfly next% which are 6% faster than normal trainers. I don't care enough, and wouldn't value any PB attained in them as wholly down to my own hard work - so accept that I'll get well beaten by people that are much worse runners than me. 9 of the 10 people in front of me had one of the two generations.

I also accepted that I've done next to no relevant training for a road 10k since April - and very little speedwork at full effort. Breaking 40 mins would be quite an achievement. But there's some value to having another go at something I'm not good at, a long hard effort, and guaranteed to be one of my top 4 10k times *ever*.

Wasn't exactly prepared for start as had been talking to Jon Like. Got quite boxed in when I wanted to move a bit faster then settle into rhythm, then from about 1k had a lot of people sitting on my shoulder and in empty space in front for next 4k. Not quick, a little disappointed at the time for the amount of effort I was putting in and didn't feel I could go any faster. Not sure this is quite such a fast course as camber is quite severe on the edge of the roads and that could be part of what was getting me (possibly same for Rose Inn).

After the turn was passed by the group that had been right behind me for ages. Almost immediately they cut in tight in front of me, slowed down slightly and were 3-4 abreast taking up whole road, I didn't have enough energy for force past so had to slow a bit and just stick with them until there was a gap wide enough. Found the hairpin quite unpleasant and tough to get going, mentally had given up by now so cheering people heading other way.

Managed to increase pace a bit for the last k or so - as just willing it to be over. Overtook a Forest runner to get into 4th place Forester, and closed in nearly 100m on Niki (in 6% shoes) to be right behind her at the finish. Broke 40 mins by 16s and to be honest quite happy to be only 45s slower than my time from January, when I had been training (and that did feel a lot harder).

To a degree, type 2 fun. Very hot for running (23C, cloudless sky). Won the team prize so have a glass trophy and bottle of bear in addition to water/fruit/cereal bars. Probably just about pays for itself.

https://www.strava.com/activities/2566683931

Now see Four Fans times all quite slow. My 2:28 PB from 2016 was set whilst I was feeling really unwell and not eating much, and weather was foul. There's scope for 10-15 mins to come out of that if everything comes together - and that would have seen me fighting for 2nd place! Maybe next year...
11 AM

Running warm up/down 9:06 [3] 1.63 km (5:35 / km) +15m 5:20 / km
shoes: Mizuno Wave Rider 22 Blue

Warm down with Andy and Cory. Did a bit of exploring over/under railway.

https://www.strava.com/activities/2566684515

Thursday Jul 25 #

Note
(rest day)

Third day of trains being kaput. Absolutely knackered after spending most of the day sat outside so spent the evening lay on the sofa with a nice breeze coming through the window

Wednesday Jul 24 #

6 PM

Running 52:20 [3] 10.51 km (4:59 / km) +100m 4:45 / km
slept:4.0 shoes: Mizuno Wave Rider 22 Blue

Easy road run. Wanted a rest day but given it's supposed to be hot again tomorrow thought it better to go out whilst it's cooler. 10k loop in reverse with a few variations.

https://www.strava.com/activities/2560001200

Tuesday Jul 23 #

6 PM

Running (Caerleon) 37:41 [3] 7.58 km (4:58 / km) +40m 4:51 / km
slept:6.0 shoes: Mizuno Wave Rider 22 Blue

Not a great day. 3.40 train was cancelled due to summer. 4.10 train was 20 mins late. And the traffic trying to get out of Newport a bit later than usual was horrendous - and after 50 minutes had only just got to Sainsburys. Worked out by 5.30 that I couldn't get to FoDAC, and by 5.40 that MDC wasn't going to happen either.

Did a bit of thinking of where to stop off once away from the traffic and ended up settling on Caerleon for 4-5 miles loop taking in the footbridge over the river. From all the signage it appears the land and bridge are all private with no public right of way, but it didn't stop me of any of the dog walkers.

Not getting on with the heat and humidity for the last 15 mins - early on was fresh as had been raining but was quite oppressive once in the open.

https://www.strava.com/activities/2556947598

Monday Jul 22 #

5 PM

Running (Wyedean Leg 2) 2:22:54 [3] 23.38 km (6:07 / km) +665m 5:21 / km
slept:7.0 shoes: Mizuno Wave Rider 22 Blue

Gav had asked about doing a Leg 2 reccee but I wasn't available over the weekend so deferred to today. Linked in with a long (HM+) run for me so that I get a second one in this month as per plan. Very sweaty tonight.

Navigation over the first section was pretty straightforward as I'd done it before - and quite a lot of extra signs have appeared (in this direction only) - probably put up for the race. The section afterwards was also fairly well signed up until Bream, but was more overgrown and wetter.

Fair to say it'll be quite a hard leg - feels more like double what it is.

Return was more via road to avoid the wet and overgrown bits, and try and avoid hills. Went wrong at one point as the turning off the road wasn't signed. Some of the other paths a very overgrown - much worse than the worst on the Doward. Pretty tired by the end of it but nice to have ticked off the long run by Monday.

https://www.strava.com/activities/2554369340

The garden is twitting and twooing tonight so appears that a second owl has moved in.

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