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Training Log Archive: rcro

In the 7 days ending Feb 2:

activity # timemileskm+m
  Running4 4:11:19 32.55(7:43) 52.39(4:48) 420
  Orienteering - Urban2 1:54:29 14.48(7:54) 23.3(4:55) 175
  Orienteering1 56:49 5.77(9:51) 9.28(6:07) 275
  S&C1 10:00
  Total8 7:12:37 52.8 84.97 870
averages - sleep:6

» now

Sunday Feb 2 #

10 AM

Running (FoD lap) 1:48:00 [3] 22.66 km (4:46 / km) +250m 4:31 / km
slept:7.0 shoes: Mizuno Wave Rider 22 White

Returning back from Mum's so stopped in Forest for a long run with Cory. Mostly spring half route with some extra bits and avoiding the main road. OK on the downs but struggling more so on the ups - felt like quite a long run so need to work on stamina a bit. Lots of people we knew out there today - even got a hug on the way too. Very hot - really needed to have brought a vest with me.

A couple of firsts in the car today - first time I'd seen an engine blow, on the car in front on motorway. Think I knew about it before the driver did. Also first time I've seen the car in front deliberately slam the brakes on on a clear straight road - right next to New Fancy. Unfortunately for them I'm a defensive driver so pulled my car up faster than he did. All witnessed by Cory anyway - was a bit worried he'd drive into the back of me :-( For future reference, was a blue Toyota Celica (04 reg), middle-to-old aged man driving, went left to Blakeney so I turned right to get away.
7 PM

S&C 10:00 [3]

Saturday Feb 1 #

6 PM

Running 26:17 [3] 5.59 km (4:42 / km) +60m 4:28 / km
slept:5.0 shoes: Mizuno Wave Rider 22 White

Last night was FoDAC prize giving presentation so didn’t leave Coleford until after brexit. Today was whole day UKA course in Birmingham which was basically being sat down inside with surprisingly few practical exercises. To be fair, wind was evil and with most of the UKA HQ having been demolished was getting sand blasted by the stronger gusts as the contents of the long jump pit had gone everywhere.

Have to get out and run on a Saturday so first opportunity from mum’s after another hour in the car. Don’t really know the roads well so a lot of guessing and relocating from things I recognised - all at quite an easy pace.

Went for turnaround on Rainbow Hill to get about 5k distance and somehow got a top 10 segment placing. Thought it would be a fairly obvious running route - so maybe it’s just too “steep” for the local fast runners? Wondered about trying to find Gillam Street to look for heads on spikes but appeared to go right arojnd without finding it.

Friday Jan 31 #

11 AM

Running (Fernhill Heath) 1:00:08 [4] 13.05 km (4:36 / km) +110m 4:25 / km
slept:7.0 shoes: Mizuno Wave Rider 22 White

Trying to reduce driving - so dropped Leominster out of itinerary and still got over 100 miles to do today.

From mum’s went to improve times on a few Fernhill Heath segments. Out via canal, back on Northwick Road.

One long down, two short up efforts. All ended with me feeling totally wrecked, I didn’t feel fantastic before starting. None were close to challenging Rhys. Might have another try one day - but normally have better places to be.

Thursday Jan 30 #

10 AM

Orienteering - Urban (Tenbury MapRun test) 57:36 [3] 10.95 km (5:16 / km) +135m 4:57 / km
slept:6.0 shoes: inov8 Mudclaw300 Blk/Gn2

Test running one of the new set of outer (out of) Gloucestershire MapRuns. Tenbury is in the bit of the world (my bit) that is totally overlooked and forgotten, based on the state of the roads, even by Herefordshire and Worcestershire - so I wanted to put something in to encourage people to come out for an explore. I put a few photos on MapRun’s facebook to show what people miss. It’s a much easier sell than Bromyard away from Christmas.

S-26-12-25-16-13-14-20-28-27-23-15-7-(18)-21-19-2-10-1-F. 360 points.

Point of today was to check where uncertain of the map and where I may not have put the checkpoints in the right place - so ignored Burford completely as relatively simple.

Quite muddy getting to 16 and bottom part of map by St Michaels. Got through the footpath through the school grounds ok but there was a gate at the top end that says it is locked between 9 and 5 on schooldays. Had thought it was funny there was nothing stopping you entering from the south. Will need to do some map annotations.

Navigated to the wrong 18 - the one on the map and not the one on the app, so need to change the map. And looks like 19 isn’t the dead end I thought it was as found a path coming in just before the church.

Overall, it’s nice and varied. People should enjoy it, will be interested to see who does it once it’s up.

Results, with link to map:

MapRunF app didn’t work again today so took screenshots and sent off. It should be using GPS in background but is spiking all over the place, just not where it should be
12 PM

Orienteering (Bringsty MapRun test) 56:49 [3] 9.28 km (6:07 / km) +275m 5:20 / km
shoes: inov8 Mudclaw300 Blk/Gn2

Dropped the plan for going to Leominster today as saves a fair bit of driving on a busy week. Drive back from Tenbury saw one of the Collington kites again - seem to be quite common now - but the road isn’t exactly a road any more.

Bringsty really is home for me and have spent a lot of time working on this map and still found a few more updates to go in. It’s tough with a LOT of elevation and the clay soil can be very cruel (especially in middle of winter and you’ve run 7 miles already). Lovely and rewarding on a nice day though.


I was more concerned about placing of checkpoints in Brockhampton woods so forced to go that way, which has the more mud and more elevation. 21 beeped and wasn’t in the swamp so success. Less successful was forgetting to go to 27 and having to double back from 19 when knackered.

Steep climb to the top wasn’t fun in the mud - have to admit I walked too much of it as legs just wouldn’t run. Similarly strugfled up to the finish - and that was taking the easy route having abandoned the killer hill and the trig. I suspect missing dinner last night, skipping breakfast, and a very light lunch yesterday starting to catch up with me.

Results with link to map:

Wednesday Jan 29 #

7 PM

Orienteering - Urban race (Tewkesbury MapRun) 56:53 [4] 12.35 km (4:36 / km) +40m 4:32 / km
slept:5.5 shoes: Mizuno Wave Rider 22 White

MapRunF app just wouldn’t work in background tonight so after 10 mins faffing got the old app to work. Meant I was out of sync with everyone else and a bit fristrated. Lost the will a bit and was thinking of cutting short - not running hard at the start.

S-17-18-19-28-27-16-15-21-22-14-23-24-25-26-11-29-13-12-2-1-3-4-5-6-7-8-F. 530 points (1st)

Wanted to go east and north as not done that area before. 17 was a bit of a pain as continual stream of traffic and long time waiting for a miniscule gap. Traffic was a real struggle tonight - nearly got run over getting to 28 as driver wasn’t paying attention to anything other than keeping his speedo above 30. Wait for car to 27, shouted at by a motorist leaving 16 (I was on the pavement then too...). Van trying 3,000 point turn in 10ft wide road, and cars randomly driving around roads not designed for cars with no pavement. The last third was distinctly quieter than first 2/3.

Catching Tom C at 23 and caught at 24, overtook by 25 as went for straight line grass rather than around roads, then didn’t see him again as went for 26 through cemetery (he was going for Wheatpieces which I’d ruled out as too far for the 50 points)

Had time left at the end and moving ok so did all the town centre and still finished with plenty of time left. Detoured after 7 to see if a path went through and needed to be on - it didn’t.

Not clearable. Could get 550 by doing 22-23-14-10-9-11-26-24-25-29, which would be quite clever.

Tuesday Jan 28 #

6 PM

Running intervals (FoDAC) 56:54 [5] 11.09 km (5:08 / km)
slept:5.5 shoes: Nike Pegasus 36

Wasn't sure whether to bother coming out tonight as have a lot of driving rest of this week, need time to pack stuff up and weather a bit cold. Bitter at the track and also windy - went back to car to pick up a base layer, and then did all of warm up wearing a jacket, which I've never needed to before. Whole backstraight and top corner were against the wind.

10x 400 with approx 2:10 recovery (opted for jog rather than static).

Numbers a bit down tonight so not a particularly strong fast group. Apart from Ed. I was 2nd to Ed all reps, which I'll accept as he's a lot quicker than me. Had Jack to chase down and pass on the early reps but he pulled out and definitely felt like I was getting caught from behind on the later ones.

Apart from a bit of noise at the start from having lots of people in the way, times consistently 78-79s - happy enough with that. Not been feeling great this evening with trapped wind so session went well if caused me no further trouble.

Strava is missing the third rep as I pressed the pause button rather than lap at the start - and pause again instead of lap at the end (so restarted). Was pretty confident the time was 78s before all the subsequent reps.

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