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Training Log Archive: rcro

In the 7 days ending Aug 4:

activity # timemileskm+m
  Running5 5:17:06 35.62(8:54) 57.33(5:32) 725
  Running - off road2 1:38:38 8.87(11:07) 14.28(6:54) 550
  Total7 6:55:44 44.5(9:21) 71.61(5:48) 1275
averages - sleep:5.3

» now

Sunday Aug 4 #

9 AM

Running (Pyon and Dinmore) 1:41:08 [3] 17.36 km (5:50 / km) +255m 5:26 / km
slept:7.0 shoes: Mizuno Wave Rider 22 Blue

In Hereford for the afternoon as helping at the athletics. Didn't want to do the join up with Dinmore as very few footpaths meant it would end up being a long with with no scope to short cut - but also not going to get many other convenient opportunities to run north of Hereford.

Never really going quickly and once on the footpaths they were pretty shitty. Was a bit surprised that almost all of the farming is arable, but all arable farmers are arseholes - and the footpath was unsigned pretty much all the way and had been planted over/overrun with nettles so going was crap. The two fields of cows were the best bit.

Return from Dinmore was 2k of A49 - again no real alternative and not much fun. Then another planted over field to get to half way. On the next long road section to Burghill my legs really weren't feeling happy so once I'd got the "join" stopped and walked back the last 4k. Am sure I could have done it, but wasn't going to be any benefit. Have been feeling very tired since yesterday's runs.

Pretty hot again today - glad I took a bottle with me. Also hot at the track - in vest and shorts and didn't feel cold. Outside chance that FoDAC have been promoted - which wouldn't be bad given we were threatened with expulsion for not sending enough people just 2 months ago. Whether we actually want promotion is a different matter...

May well run another time now I've seen what it's like. Had done quite a lot of eating a drinking through the day so jogging on the field was enough to make me sick - but if there's only 3 teams in the 4x400 relay the worst we could do is come 3rd...

Saturday Aug 3 #

9 AM

Running - off road race (Ross Parkrun) 20:15 [4] 5.02 km (4:02 / km) +10m 4:00 / km
slept:5.0 shoes: Mizuno Wave Rider 22 Blue

First go at Ross. Wasn’t expecting a great course but not so bad actually and would be good for XC practice in autumn/spring (most of us expecting the overgrown field to be underwater for most of winter!). Course has been planned such that it needs a huge amount of set up so they’ll need to find ways to simplify to keep it sustainable.

Very very busy with millions of tourists - and a few sharp corners early on. Hard work on the grass, corners and ditches. Started steady until into clear air 400m or so in and then kicked. Steadily gained places but did feel like hard work. Was nice to be lapping so many people but made it awkward at points where they’d get in the way.

12th not bad after yesterday. 2nd of 3 MDC behind Faye but ahead of Lewis. Maybe 3rd FoD. Overtook first buggy on last half lap.

Ok. But won’t be rushing back. We all have no idea why so many people were so desperate to travel half way across the country to do this.
10 AM

Running (Foy and Bridstow) 1:54:59 [3] 21.18 km (5:26 / km) +155m 5:14 / km
shoes: Mizuno Wave Rider 22 Blue

Planned out weekend long runs to include joining Dinmore-Burghill, but Cory said he was going for a long run up the river so went with him instead.

Out past rowing club to Backney bridge, crossed over Foy Bridge and followed ridge over Picts Cross and Winters Cross to turn for Chloe’s farm. Back along the bottom to Bridstow and then some loops on the meadows to get to HM distance.

Steady pace but didn’t feel very easy. Got brambled and nettled a bit but nice to get this in slightly harder than I otherwise would have and good to have someone to run with. Possibility I’ll have this month’s minimum 2 HM runs done by tomorrow!

Friday Aug 2 #

6 PM

Running warm up/down 10:00 [3] 1.0 km (10:00 / km) +25m 8:53 / km
shoes: Mizuno Wave Rider 22 Blue

Warm up with Gavin. Opted to walk down to the start rather than try and jog as it just buggers the knees. Stomach feeling quite rough and only just got it settled in time. Not GPSed.
7 PM

Running race (Mynyddislwyn Murder Mile) 10:14 [5] 1.64 km (6:14 / km) +210m 3:48 / km
slept:5.0 shoes: Mizuno Wave Rider 22 Blue

Second time at this race and first in 3 years. Given how I felt beforehand and how much crap I've eaten today (half of our team at work were disbanded today - I've got another few weeks to tie up loose ends), and lack of decent hills training, wasn't sure I'd even beat my previous time (10:18) let alone come close to my target of 10.

Overall, ran a much better race than I did 3 years ago with steady pacings, no walking, and based on the various segments quite a bit faster on both halfs. Also didn't fall apart on the flat despite the jelly legs. All this seemed to translate into just 4s improvement so think the start and end points were positioned slightly further out this time.

Not sure how I'd knock 14s off that to get under 10 but maybe with some targetted hills training and general intervals before could help.

Thursday Aug 1 #

slept:5.0 (rest day)

Not looking forward to racing tomorrow and then have quite a busy weekend. Garden is back to just twooing tonight.

Wednesday Jul 31 #

6 PM

Running (Magor to Caldicot) 1:20:45 [3] 16.15 km (5:00 / km) +80m 4:53 / km
slept:5.0 shoes: Mizuno Wave Rider 22 Blue

Flattish run after yesterday on the boring levels from Magor our to Caldicot and back. Further than I expected and quite boring. Appears the kids have taken to racing their cars on long straight dirt track - in demonstrating their undoubted skills one had managed to spin his wholly into a ditch. They were still there on the way back.

Fields were all pretty rough underfoot - not been enough rain to soften the ground. Opted for the hill at the end but the OS map was indecipherable so ended up back at the bottom first time, and second time there just wasn't a path down from the top (but there was one at the bottom end...). Generally the footpaths in Magor/Undy were poorly maintained and overgrown.

Tuesday Jul 30 #

6 PM

Running - off road (MDC Fan Frynach) 1:18:23 [3] 9.26 km (8:28 / km) +540m 6:33 / km
slept:5.0 shoes: inov8 Mudclaw300 Blk/Gn2

Another Tuesday, another day that 3.40 train has been 40+ minutes late. Today's excuse being that trains using the £6bn electric wire mustn't go above 5mph... Despite no traffic, 15 minute hold up at roadworks near Ystrad Mynach - but as the sign said for 10 weeks from 24th January the good news is that they finished many months ago. So, 2 hrs 58 mins from desk to fell - and only just got there in time.

Went the steep way up to the top along the fence and regretted it. Much steeper than Blorenge and got to a point where I couldn't run at all (even on flat) so stopped for a while to recover whilst everyone else caught up.

Group got separated in the fog from the top - waited with John for Marcus and girls so we did the planned route west along top, and the back up Fan Frynach. Did my own way up from valley sooner than others so I could see what it's like for the race (have done valley before) and waited in a hole by the trig. Viz down to a few m at points and definitely glad of waterproofs.

Really lacking confidence on the rocky bits - combination of wet, tired legs and not practicing. Made coming back pretty slow.

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