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Training Log Archive: rcro

In the last 7 days:

activity # timemileskm+m
  Running4 4:07:08 27.58(8:58) 44.38(5:34) 910
  Running - off road1 47:48 5.28(9:03) 8.5(5:37) 355
  Total5 4:54:56 32.86(8:59) 52.88(5:35) 1265
averages - sleep:5

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Saturday Aug 17 #

1 PM

Running warm up/down 12:00 [3] 1.8 km (6:40 / km) +90m 5:20 / km
shoes: inov8 Mudclaw300 Blk/Gn2

Warm up with Ben to the flat bit after the steps and back. Was a bit late for this so no time to work on properly stretching out the legs.
2 PM

Running - off road race (Coppett Hill Race) 47:48 [4] 8.5 km (5:37 / km) +355m 4:39 / km
slept:5.0 shoes: inov8 Mudclaw300 Blk/Gn2

Skipped Parkrun as couldn’t be arsed with the early start and then being outside all morning with no access to toilets. And had a 60 min shift on parking duty where the car park could only fit 15 cars. Took some imagination but managed to get everyone parked in the end.

After last year’s disaster (started fast then had an extreme coughing fit just before the top of first hill then barely able to breathe at all rest of the way, eventually ending up in hospital...) mentally not able to push this one hard so it became a very carefully paced race.

From the start let everyone get away in front, which meant I was queuing on the steps and walking a big chunk to the top - in practice only 10s or so slower than last year. Reasonably quick on the down but nothing near balls out. Right at the start if telegraph hill dropped pace right down to crawl, and kept crawling all the way up - and gained several paces. It was here that my race was completely over last year. But even now was holding some back in reserve.

Mentally got easier once in the fields and away from the bracken (Assume bracken has pollen?) and limiter became legs from lack of a *decent* warm up with stretches after week of tight legs.

Descent was poor. Very wet and muddy underfoot, and by now had a big blister on my right little toe. Well out of practice and never a good descender anyway... Once along river maintained gap in front and behind but quickly caught on the last hill and stuck in a queue of 6 or so on the muddy single track (30-45s hold up?) - just about managed to pass 4 by the road.

Around 1 min quicker than last year, and that’s with long hold ups for traffic, and ground conditions that really don’t suit me for descending. Fairly happy with that as it’s all I aimed for, and stuck to pacing plan. Not sure I’ll ever be in the right mindset to seriously race this one again, but with the steep start it might be a good thing pacing it slower.

https://www.strava.com/activities/2626802291

Thursday Aug 15 #

7 PM

Running 1:41:07 [3] 18.2 km (5:33 / km) +340m 5:05 / km
slept:5.0 shoes: Mizuno Wave Rider 22 Blue

Reasonably long easy run in the Forest with Alex and Pete.

From track > bike centre > Serridge > Speculation > lap of Sallowvallets. Aim was for 90 mins - and suggested we take the footpath cut off and track to Mile End and then back when 10 mins to go. They didn't want to so meant it was pretty dark for the last 10 mins on slightly muddy and uneven tracks.

Nice to have company for a longish run again, and afternoon out in the Forest gave me opportunity for some nice snake videos.

https://www.strava.com/activities/2622300828

Wednesday Aug 14 #

10 AM

Running (Cheddar to Wells) 1:21:56 [3] 15.46 km (5:18 / km) +270m 4:52 / km
slept:5.0 shoes: Mizuno Wave Rider 22 Blue

The last bit of joining up I’ve had planned in Somerset. Weather pretty vile all morning - massive puddles right across the roads in places - so didn’t fancy my chances off roading in trainers and made up a Plan B route on roads.

Going ok once I dumped the waterproof as too hot. Struggling to maintain any flow as all of the roads were so busy - having to stop for cars, on average, every 400 yards. Everything is just so much more busy this side of the Severn and I’ve never really liked it.

Conversely, I’ve not driven my car at all today. If a bus ticket Cheddar-Wells will be £4+, added to c.100 miles fuel ends up a lot cheaper using my train pass and bussing from Bristol. Just it takes an *incredibly* long time... since I last used a bus they’ve stopped going above 30 mph and sit at every timing point for 5 minutes :-(

https://www.strava.com/activities/2617972041

Tuesday Aug 13 #

6 PM

Running 52:05 [3] 8.92 km (5:50 / km) +210m 5:13 / km
slept:5.0 shoes: Mizuno Wave Rider 22 Blue

Easy run from home rather than easy run from Redwick, or Rose Inn - as left knee has been sore since Sunday night. Think it’s down to tight hamstring/glutes caused by spending most of Sunday afternoon and evening sat on hard chair at a desk. Been working to stretch it at work and definitely *less* sore today and even able to do stairs mostly ok. Did quite a bit of walking at lunch too.

Cemetery and Gaer Fort to give a bit more off road and softer ground. It wasn’t very soft - but reasonably hilly. Quite a lot of the usual fire breaks haven’t been cut this year so did a bit further than I intended by the railway.

https://www.strava.com/activities/2616171516

Internet packed up last night and new router won’t be delivered until Thursday. With the tight hamstring, not an ideal time for a couple of days off.

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