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Training Log Archive: rcro

In the 7 days ending Feb 9:

activity # timemileskm+m
  Running3 1:43:56 14.65(7:06) 23.57(4:25) 165
  Running - off road4 1:39:49 12.94(7:43) 20.83(4:48) 380
  Orienteering - Night1 56:44 3.56(15:56) 5.73(9:54) 270
  S&C1 10:00
  Total9 4:30:29 31.15 50.13 815
averages - sleep:5.5 weight:76kg

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Sunday Feb 9 #

11 AM

Running (Western Avenue loop) 22:25 [4] 5.48 km (4:05 / km) +80m 3:49 / km
slept:6.0 shoes: Mizuno Wave Rider 22 White

Getting bored indoors so thought it might be fun going out and running in the rain rather than waiting until later. Went outside and decided it probably wasn't going to be fun...

Really not a day for hanging around so started quickly and seemed to hold it. Knew by the end of the circle the pace was good at got to 1k point at bang on 4:30 - which is really good. Was against the wind for a lot of Melfort and Bassaleg roads so had to work harder to get through it but the gusts at the time weren't anything close to 60mph - more consistent 30ish.

The pavement down Bassaleg Road was totally underwater again so got feet a bit wetter. More incentive to get it over with... 2.5k at 10:35 so again time was good and just tried to keep it going back up the hill, which I did.

Last part was estimating a 22:30 finish time which would be quite exceptional (previous best for route 23:12) so gave me the encouragement to push harder. End result knocking 30s off my KOM, and bringing my two 2nd places are lot closer. The segment from bottom to top is definitely gettable if only 1s off today.

Ended pretty wrecked. Really pushed the last mile quite hard (3:40/km pace)
12 PM

S&C 10:00 [3]

Excluding illness and injury - my lowest mileage week in nearly 2 years. Am running on feel rather than toward goals so shouldn’t feel bad about it. Quality has been good. Am a bit heavy at the moment though

Saturday Feb 8 #

1 PM

Running - off road warm up/down 16:00 [3] 2.3 km (6:57 / km) +30m 6:32 / km
shoes: Saucony Carrera XC 3

Gpsed first part of warm up - with Dan, Jools and Cory. Turns out you can’t get into racecourse from far side.

Did some stretching then more jogging on the inside - guessed distance and time addition. Had a short chat with Sam (Machen Man) and heard a little about the falling out in Aberdare that’s led to a load quitting for Pontypridd.
2 PM

Running - off road race (Chepstow Racecourse XC) 34:59 [5] 8.6 km (4:04 / km) +90m 3:52 / km
slept:6.5 shoes: Saucony Carrera XC 3

This was a lot more exciting than I expected - some proper undulations with mostly fast running. But the long straight into the wind was still long.

Started on the outside so as not to be boxed in, but kept relatively steady so lost places and still had to slow a lot on the hill. On the back of Pete/Cory - who would both beat me so didn’t rush to overtake. Generally more boxed in for the rest of the short lap but was moving better than people around me into the wind so made up places. Andy Horlick definitely getting a tow from me right through this section.

Second lap didn’t have a great line in the start area as the inside was sharp and the tapes quite loose so tripping hazard. Definitely feeling like I was working hard by now - maintaining pace with most people around me but still gaining on others. Longer lap was quite nice with a long “downhill” before more corners with tape to trip over.

With Jon Belcher through the windy straight this time and both at similar pace working through quite a lot of people and closing in on a few Chepstows. Got a better line for start of lap 3 and apart from losing it a bit on the climbs was moving fairly well. Lost a place but gained it back on the down - not sure what gap was at the end. Got the Chepstows on the straight and close to another few places but being so far back was a disadvantage for sprint finish. Having been dropped by Andy on lap 2 was only 5s or so back at the finish and maybe 10s more down on Wayne.

133rd is my best position in Gwent. Also first time ever I’ve not made the A team so should be good for our promotion fight. Beat a lot of people I don’t normally so classing this as a good run. Cory was only 1:20 in front - but 51 places so there’s a lot to gain by being only slightly faster.
3 PM

Running - off road warm up/down 8:51 [3] 1.45 km (6:06 / km) +10m 5:54 / km
shoes: Saucony Carrera XC 3

Warm down with Jools and Cory. Bit of a struggle as stomach cramps quite bad. Ok during the race but wasn’t 100% before and fighting the wind won’t have helped.
6 PM

Orienteering - Night (Gwaelod) 56:44 [3] 5.73 km (9:54 / km) +270m 8:01 / km
shoes: inov8 Mudclaw300 Blk/Gn2

First navigation mistake was getting here. When details said registration on the lane by the primary school assumed Gwaelod school not Taffs Well. Worked it out after seeing nobody else anywhere after I’d been parked 5 minutes.

S-10-13-11-16-12-2-8-1-7-4-3-21-22-20-27-25-26-36-35-34-(31)-30-F. 210 points/300

Never going to take this hard as suffering from XC. Set on Map 1 without looking at it so started with 10 and disregarded the control for a while as thought it was going to be on next path up. General navigation was no-plan but use compass and maybe keep an eye out for features on the way. This worked well most of the time.

Dropped 15 and 14 early as a lot of climb and out of the way. Similarly, with this order 6 was a long way out so dropped that. Disregarded the quarry from the start as don’t like it - knew I was going to be dropping so those were convenient to not go to.

On to set 3 by something like 22 mins, which made me question whether this really was a “bona fide” effort - but then missed 21 and had to work back up from the bottom. Found a happy Ollie on track before 20 and I’d said to him I’d skip 27, but looked at watch and still had 28 mins or so so couldn’t justify leaving it out. Meant I got to find Mark and camera and have a brief stop to talk and let him test settings.

Last set again was quite clean and navigating better than Rhys who was doing similar. Identified 31 as a challenging control (but feature is strong when found). Approached from 20 where running was good but missed it and found some other form lines instead. Carried on a bit and found 8 and decided that with 6 mins to spare wasn’t worth hunting for it again given only worth 30s late penalty. Also skipped 32 as map implied brambly - hadn’t noted the path to the circle on the map.

Much more enjoyable than the last night-o. Generally found the woods runnable, and easier going than some previous times here.

Pub clearly not used to catering for large numbers of people at the same time - but it was cheap, and once the crowds thinned out a bit was easier to talk to eachother. I think HQ service might have been a bit quicker!

Thursday Feb 6 #

7 PM

Running - off road race (Rogue Piercefield) 39:59 [5] 8.48 km (4:43 / km) +250m 4:07 / km
slept:4.0 weight:76kg shoes: inov8 Mudclaw300 Blk/Gn2

5th(?) time here. Was hoping for a good run and new best time. Alas, 18s slower than last year (poor conditions and ill) - but back to the original, longer route.

Started near the front, apart from a bit of leap frogging, only passed by two people by the end.

Initial track became a strugfle down as shoes just wouldn’t grip so was sliding on rocks. Had to slow down to remain upright. Neither ankle great and shoes feeling like they needed tightening so had to be careful.

Got onto WVW and initial bits and climb were very slippery and no traction running. Fairly steady after as not wanting to trip but seemed easier than it used to. Some properly muddy bits. Dan finally caught me 2/3 of way to cave but was back on him by the steep muddy bit (again absolutely no traction. If anything the hardest it’s been to find grip to start climbing) and had got him shortly after.

Field loop at top was a bit bigger than usual and Dan had put some effort in, with a *little* cutting of corners, to be back with me and were together until the dip where he got ahead, and the rise when I hauled him back. I was slow to cross the gate but was still ahead through the water splash - deepest I’ve known it. Took a little while to work the water out of shoes and for legs to get over cold shock. As expected Dan past me for last time just before bottom gate and got away as I was slow and then had to take the rocks after carefully as buggered ankle there before.

Bottom section of WVW went well as closed the gap a bit, and dropped the next guy behind who was pretty close after the gate and rocks. Did the full loop around the viewpoint again this year - so missed out on last year’s shortcut.

Dan had put some effort in to pass Ian Whitstance so got away a bit but was still just about “in range” for a finish sprint with 600m to go. Ended up getting Ian 100m from finish and 8s behind Dan.

Pretty happy with the run. Knew I was up there in position (11th) and this is despite half of the route being terrible for someone with my ankles, and lack of recent off road experience. Average pace 4:42/km is the best I’ve achieved here in the dark.


Wednesday Feb 5 #

7 PM

Running (Western Avenue loop) 24:33 [3] 5.48 km (4:29 / km) +80m 4:11 / km
slept:5.5 shoes: Mizuno Wave Rider 22 White

Easy run from home - genuinely taken fairly easily. First km in 4:38 and moving ok on the downs and up. Managed to not get carried away along Risca Road and kept the pace fairly easy. Was having to make myself slow down all the time on the up and flats.

Pretty happy with pace for effort, fitness and easy road pace clearly good. Working yesterday out of my legs. Hopefully be fresher for the race tomorrow - will need all the help I can get given rocks and roots and cambers.

Tuesday Feb 4 #

6 PM

Running intervals (FoDAC) 56:58 [5] 12.61 km (4:31 / km) +5m 4:31 / km
slept:5.5 shoes: Nike Pegasus 36

FoDAC intervals. Session was 6x 804.5m with 3 minutes recovery - which seemed like a lot. Cory was doing 9 with 100m jog recovery, which seemed like not much. Went in the middle with 7 reps and 200m jog recovery, so running on my own apart from 1st and 6th efforts.

Times relatively consistent (despite inconsistent winds, and some long laps with overtaking) - 2:55, 2:58, 2:57, 2:58, 3:01, 2:57, 2:58. Recoveries generally around 1:12.

Recovery time definitely wasn't enough to recover. Last time there were 800 reps I did 300m jog recovery on my own, and that seemed just about right.

Cold standing around in the wind but actually felt quite hot when running. Made right decision not to wear base layer.

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