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Training Log Archive: rcro

In the 7 days ending Feb 16:

activity # timemileskm+m
  Running - off road4 2:44:33 19.87(8:17) 31.98(5:09) 330
  Running3 2:17:55 16.9 27.19 100
  Bouldering1 1:00:00
  Orienteering - Urban1 58:04 7.41(7:50) 11.92(4:52) 225
  S&C1 10:00
  Total10 7:10:32 44.17 71.09 655
averages - sleep:5.2

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Sunday Feb 16 #

1 PM

Running - off road warm up/down 8:10 [3] 1.6 km (5:06 / km) +10m 4:57 / km
shoes: Saucony Carrera XC 3

Delayed as long as possible as had nowhere to leave a jacket. Did an extra 300m to start after stopping the watch.

https://www.strava.com/activities/3105444936
2 PM

Running - off road race (Pittville Park XC) 45:41 [4] 10.12 km (4:31 / km) +80m 4:21 / km
slept:6.0 shoes: Saucony Carrera XC 3

We were all taken by surprise that this wasn't cancelled. Despite Herefordshire being officially closed and all main roads to the Forest being similarly afflicted - the organiser still thought it was a good idea to encourage people onto the roads when the authorities were clear in saying don't travel unless necessary (although not to people in Gloucester/Cheltenham...). End result was nobody from Hereford could get there, and most Forest didn't try. As only complete teams count for league scores, a significant degree of discrimination to west-of-Severn clubs :-(

Heart wasn't really into racing, and next to no people I know to race against. Went steady and maintained, dropping a lot of people towards the end. Extremely muddy and grip wasn't really there. Taking very wide lines on the corners, especially down, and stayed upright. Felt like I was working harder than I should have for the pace, but suppose I still could have done it faster if I really wanted.

https://www.strava.com/activities/3105447629

Flooding up around home is incomprehensible. I still can't get my head around 2007 river levels (and I was in it). That may be just a trickle in comparison by the end :-( My inner hydrologist is keeping a close eye on the Teme and Wye at the moment, whilst the media will make a big fuss of the Severn when it kicks off tomorrow (and given how high it is already, it will...) Glad I didn't come up to mum's this weekend - but was planning on going up on Thursday.
3 PM

Running - off road warm up/down 10:29 [3] 1.89 km (5:33 / km) +15m 5:20 / km
shoes: Saucony Carrera XC 3

Warm down with Alex, once I'd caught him. Think the first time ever anyone has done a longer warm down than him!

https://www.strava.com/activities/3105448104

Saturday Feb 15 #

10 AM

Running - off road (Wales Coast Path) 1:40:13 [3] 18.37 km (5:27 / km) +225m 5:08 / km
slept:5.5 shoes: inov8 Roclite 290 Grey

Most Parkruns off locally, for some reason, and didn't want to travel too far so went for a bit of the coast path with Marcus.

Rogiet to Chepstow. Long section of tarmac to start with, not much coast - but eventually got under the motorway and into the weather (and made good progress). Got to see what Sudbrook looks from above ground at last.

The good surfaces eventually ran out - turning into muddy bank alongside estuary (quick), then muddy fields away from coast (not quick). Quite a lot of mud above the ankles so hard going and mucky.

Quite nice to get into Chepstow again, and good surfaces. Saw some lambs, and daffodils. Full loop of town to the bridge where the coast path starts, then up to leisure centre where parked to finish.

Not a super hard effort today and missed the worst of the weather (it was a bit more in land during the morning). Decent relaxed long lunch after - and then surprised by the amount of water on the roads driving back.

https://www.strava.com/activities/3101477901/overv...

Saw two cars following each other get caught by a speed camera. Surely if you see it flash the car in front you would think to slow down rather than match it's speed? Maybe my expectations of society are too high - and both drivers will blame everything but themselves for being caught doing 70 in a 50 limit on a very wet day...

Friday Feb 14 #

Bouldering 1:00:00 [3]
slept:5.0

Thursday Feb 13 #

4 PM

Running 1:07:33 [3] 13.22 km (5:07 / km) +100m 4:55 / km
slept:5.0 shoes: Mizuno Wave Rider 22 White

Needed a recovery run so printed out an extract of OSM and ran the streets around Brynglas and east of the dual carriageway. Pace was steady to start with but tailed off as stomach cramps started when passing Sainsburys (on way out). Was in such a rush to get out whilst still daylight meant didn't have time to settle stomach before running.

End pace is about the slowest "running" I've done all year.

https://www.strava.com/activities/3096862584
8 PM

Running 5:00 [3]

Wednesday Feb 12 #

7 PM

Orienteering - Urban (Sedbury MapRun) 58:04 [4] 11.92 km (4:52 / km) +225m 4:27 / km
slept:4.0 shoes: Mizuno Wave Rider 22 White

Another MapRun, another win. Cleared the map despite not intending on going around half of it.

S-3-2-5-30-22-23-24-4-21-20-19-18-13-9-10-1-29-14-25-15-11-12-26-27-28-17-16-8-7-6-F. 600 points

Had trouble with phone again so started late. This time it was working, but didn't give a start beep. Success at third attempt but then had faffing about to do as the arm strap didn't seem tight enough. Sorting this out missed the turn for 5 so had to do the first controls out of order.

When picking the route didn't appreciate the 4 30 pointers all close to each other - so was on 150 points by about 11 minutes. Left 24 by the footpath as looked more interesting and everyone else went that way - but should have stuck to the road as a lot shorter.

19 didn't register. Did a little bit of looping around so see if GPS just needed to catch up, but it didn't. Path is in the wrong place on OSM and I think the CP location is consequently wrong. Also a lot more going on in the wood to north. Lane 18-13 was underwater so slow going.

Decided on way to 9 that I would at least add 29 into the schedule, then further on saw just how far ahead of schedule I was so forced me to do the full Woodcroft loop. Failed to get 14 to beep either - map is a bit misleading (and to a degree, wrong) and there wasn't any footpath sign on the driveway so didn't want to go into someone's garden and trespass - was properly about 5m from where path turned off drive but didn't see signs. Spent a little while standing around as, relative to the other mapped footpath, I was standing in the right position - just didn't know that the other footpath is mapped 10+m too far west. I've now corrected this, and the other issue, in OSM.

Down was fairly quick but the steep to the river wasn't good for left ankle, feeling a bit overworked. Broadly straightforward but missed a short cut after 26 as the map wasn't easy to interpret - but not much more can be done to improve it. 28 didn't register either - and went down the steps to subway as well. Not helped by subway being mapped incorrectly (another change made in OSM...) but problem was GPS plot offset. Didn't hang around long here as 100% certain I was in the right place!

Across the bridge, 8 didn't register as I ran through (GPS still offset), so had another go for it on the return from viewpoint. From there fairly straightforward and knew I was going to be back in time.

Fortunately weather held up tonight as forecast was for persistent rain. Was a bit sleetly for 5 mins or so towards the start but warm and dry otherwise.

https://www.strava.com/activities/3094512129

Tuesday Feb 11 #

6 PM

Running intervals (FoDAC) 1:05:22 [4] 13.97 km (4:41 / km)
slept:5.0 shoes: Nike Pegasus 36

Fairly nasty weather driving up from Monmouth. Heavy snow and strong winds - but was forecast to stop by 6.15, and some other people actually turned up at the track. Fortunately including the treasurer, so have my expenses claim sorted :-)

Session was pyramids - 2 mins, 4 mins, 6 mins, and then back down starting at 6. 1 min jog recovery after the 2s and 4s, but 2 mins after the 6s - quite a hard session and a lot less time off than we've been offered recently.

Didn't feel good from the start - cold and wind not helping - but after the first 2 mins there was me and Pete, and then 100 yards or so back to the next people. Struggled more and more before working out it was the baselayer constraining my throat so took it off between the two 6s (hard whilst wearing gloves!), and immediately felt much, much easier. The faffing with top meant was on my own at my pace for the rest - but quite possibly was the fastest through this stage.

Anti-clockwise
2: 3:31/km
4: 3:50/km
6: 3:48/km

Clockwise
6: 3:39/km
4: 3:37/km
2: 3:28/km

Quite a long warm down which was good. With Pete for 2 laps, then a load with Cory once he finished his own session.

https://www.strava.com/activities/3091563876

Monday Feb 10 #

7 PM

S&C 10:00 [3]
slept:6.0

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