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Training Log Archive: rcro

In the 7 days ending Sep 15:

activity # timemileskm+m
  Running4 3:02:45 24.0(7:37) 38.63(4:44) 515
  Running - off road2 2:18:22 14.5(9:32) 23.34(5:56) 585
  S&C1 20:00
  Total7 5:41:07 38.51 61.97 1100
averages - sleep:4.9 weight:75kg

» now

Sunday Sep 15 #

10 AM

Running - off road (Llaneglwys) 1:59:48 [3] 18.3 km (6:33 / km) +575m 5:39 / km
slept:5.5 shoes: inov8 Roclite 290 Grey

Long run with Marcus somewhere between Brecon and Erwood. Legs very tired so found this a real struggle - particularly the uphills.

Apart from the byways - which were quite unpleasant - and a few of the footpaths that weren't exactly signed - was a nice route with good views.

Really flagging by the end - was quite a hard day yesterday to follow. Think it shows that I shouldn't be doing Black Mountains next week and stick to shorter for now.

Went up to Builth to watch the cyclocross after - quite impressive really.

Saturday Sep 14 #

9 AM

Running - off road race (Ross Parkrun) 18:34 [5] 5.04 km (3:41 / km) +10m 3:39 / km
slept:5.0 shoes: Saucony Carrera XC 3

Back at Ross Parkrun to try out my new spikes in advance of the XC season. Felt un-natural to start with but ok to run in.

Started quickly but left Marcus to get away in front. In 2nd place from the start and held it until about 2 miles in - having had a couple of people on my shoulder all the way. KM markers were in the right place and was quite surprised at the times as I passed each, realising was on for 18:40ish after first k an expecting to slow down as it went on. Maintained the effort to the end for 18:34.

Think the spikes helped with confidence in cornering at speed - there were a lot of corners - and minimised speed drop on the ditch.

Happy with that for my fastest off-road 5k, and I think my 6th fastest 5k ever. Really don't think I'm close to peak fitness still but does suggest I'm in a better position than I first thought. Hopefully will end up as a good winter season.

Might be back here again in the winter for more XC training. Maybe also need to go back to Keynsham as another spike-able course that'd be good training.
11 AM

Running (Trellech) 55:26 [3] 11.09 km (5:00 / km) +220m 4:33 / km
shoes: Mizuno Wave Rider 22 White

Stop off on the way home at Trellech to fill in some squares - specifically the last two needed to get 10x10 miles filled in. Now just two runs (Monmouth and Lydney) away from 11x11 already.

Breaking in the new trainers, and had less trouble with this pair than the last ones (despite the last 3 pairs all being different colours of the same shoe). Pace was VERY slow to start with as just had nothing in the legs. Also had a bit of trouble finding the trig point.

After getting stung by nettles on the bridleway, was moving quite well on the road down to Parkhouse and across to Catbrook. Biggest issue being the very low and bright sun that was making my eyes go funny.

After the turn, pushed quite hard on the way back - with pace being a long way from my best. Still managed a KOM that I wasn't expecting. Totally knackered by the end. Continues the run of decent training.

Thursday Sep 12 #

6 PM

Running (Beechwood) 52:33 [4] 10.44 km (5:02 / km) +210m 4:34 / km
slept:4.5 weight:75kg shoes: Mizuno Wave Rider 22 Blue

Feeling better today, big chocolate bar may have helped a bit.

Aimed for 10k but didn't have a huge amount of inspiration so started out and made it up as I went along. Ended up heading over to Beechwood to which added in some hills.

As it was daylight explored the park a bit which is a lot bigger and more interesting than I expected. Easily big enough for a [steep] junior course if mapped properly. Will need to come back and explore more.

Went back up the hill and did some steps for extra training benefit. Came back faster and pushed hard after the river. Good times up the last hill - just 1s off the KOM on the top half. Worth trying for some of these hills over the winter.

Speed wise, seem to be in a much better place than I thought I was - the last week has seen some quality training.

Wednesday Sep 11 #

6 PM

Running 23:40 [5] 5.48 km (4:19 / km) +80m 4:01 / km
slept:4.5 shoes: Mizuno Wave Rider 22 Blue

Work has been a bit shitty of late - outside of immediate colleagues, feeling very undervalued (yesterday's circular email from my old boss saying wwte of how pleased he was to have got rid of his Bristol team, and ignoring the fact he still needs half of them to work full time 6 weeks later because none of his other employees are capable of taking on the work being a typical example...). Today's disproportionate bollocking from somebody I've never seen nor met really got to me. After a fairly difficult few days outside of work, mentally I've not really been with it at all this afternoon.

Had to get out and do something once home but really wasn't in the mood. Managed to get myself out the door at 6 and beasted around the usual 5k loop. Legs not feeling great but pace was good and managed to maintain it. End with a decent route PB by about 3% which isn't bad. Seems to have worked in lifting my spirits. At least fitness is coming back a bit, just need to keep up with doing the things I enjoy to balance out the crap.

Tuesday Sep 10 #

6 PM

Running intervals (FoDAC) 51:06 [5] 11.62 km (4:24 / km) +5m 4:23 / km
slept:5.0 shoes: Mizuno Wave Rider 22 Blue

First track session in quite a while - so winter training has finally started.

3x 3 mins out at 10k pace, 30s rest, return at 5k pace, rest 3 mins. Never intended on going at those paces but after the initial out seemed quite consistent.

Paces out (a/c): 3:36/k, 3:45/k, 3:48/k
Return (cw): 3.20/k, 3:19/k, 3:16/k.

Glad to be out doing intervals again. Good to speak with people too and find out more about what happened at the weekend.

Have been "selected" for the XC team - which is the main reason why I need to get back to speedwork ASAP. Also being "encouraged" to do the track on Sunday, not so sure on that...

Monday Sep 9 #

7 PM

S&C 20:00 [3]

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