Training Log Archive: rcroIn the 7 days ending Jun 14, 2020:
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Sunday Jun 14, 2020 #
1 PM
Running 46:07 [3] 10.12 km (4:33 / km) +140m 4:16 / km
slept:5.0 shoes: Mizuno Wave Rider 22 LBlue
Standard weekend no-motivation day. Waited for the rain to stop, which may have been a mistake as it really was hot after.
Not even fussed about doing 10k and settled for 7 to round off a low mileage week but saw a runner in the distance early on so set about chasing him. Pace was actually pretty good for this first 2k - and it didn't feel hard.
Once down at the motorway slowed it down, and the heat and humidity was starting to get to me - roads were steaming for the rest of the run and the puddles were warm. Out to 14 Locks, canal, cut up Allt yr yn and Ridgeway to make 10k.
Lots of long stops for traffic today.
https://www.strava.com/activities/3613425084
Not even fussed about doing 10k and settled for 7 to round off a low mileage week but saw a runner in the distance early on so set about chasing him. Pace was actually pretty good for this first 2k - and it didn't feel hard.
Once down at the motorway slowed it down, and the heat and humidity was starting to get to me - roads were steaming for the rest of the run and the puddles were warm. Out to 14 Locks, canal, cut up Allt yr yn and Ridgeway to make 10k.
Lots of long stops for traffic today.
https://www.strava.com/activities/3613425084
Saturday Jun 13, 2020 #
7 AM
Running 7:14 [3] 1.51 km (4:47 / km) +5m 4:43 / km
shoes: Nike Pegasus 36
Jog down to the river. Bumped into Lou Summers and Clare Patterson (Mynydd Du) by the wave sculpture so stopped for a short chat.
https://www.strava.com/activities/3605992405
https://www.strava.com/activities/3605992405
8 AM
Running race 18:34 [5] 5.03 km (3:41 / km) +2m 3:41 / km
slept:5.0 shoes: Nike Pegasus 36
Next virtual race - 5k. Didn't feel like taking it too seriously which was good as not feeling very well this morning.
I've purposely not done any speedwork or intervals for a while as there's nothing to race for, and having generally felt crap all week and not having rested am happy with the time. A few slow points on the route for chicanes, hairpin, and getting attacked by a dog too.
Decent time currently puts me 3rd of times in FoDAC (2nd if excluding net downhills) - so well in the top-20 for the inter-club competition. Also got a distant third in this week's FoD Parkrun.
https://www.strava.com/activities/3605992665
I'm not going to rush to do these virtual races. At least when it's only 5k it is over quite quickly.
I've purposely not done any speedwork or intervals for a while as there's nothing to race for, and having generally felt crap all week and not having rested am happy with the time. A few slow points on the route for chicanes, hairpin, and getting attacked by a dog too.
Decent time currently puts me 3rd of times in FoDAC (2nd if excluding net downhills) - so well in the top-20 for the inter-club competition. Also got a distant third in this week's FoD Parkrun.
https://www.strava.com/activities/3605992665
I'm not going to rush to do these virtual races. At least when it's only 5k it is over quite quickly.
9 AM
Running 9:12 [3] 1.68 km (5:29 / km) +55m 4:42 / km
shoes: Nike Pegasus 36
Jog back after a few minutes rest. Pace really slowed once going uphill. Walk out to Ridgeway once home then back to bed - weekends really are a struggle.
https://www.strava.com/activities/3605992270
https://www.strava.com/activities/3605992270
Friday Jun 12, 2020 #
12 PM
Walking 18:01 [3] 2.13 km (8:28 / km) +20m 8:05 / km
shoes: Mizuno Wave Rider 22 Yellow
Another go with MapRunG - this time using an updated garmin app but the same version of MapRunF. Got it to upload this time, with a few difficulties - and the results and routegadget are showing some interesting things regarding distance and checkpoints visited. Hopefully enough for Peter to work on as again the watch app part worked really well.
https://www.strava.com/activities/3602235169
http://www.p.fne.com.au/rg/cgi-bin/SelectResultFil...
Wouldn't say that GPS+GLONASS was any better, but at least most of the times it had me crossing the road I was actually crossing the road. I don't remember detouring into the care home though... Elevation even more offset than before - I'm not sure it can be calibrated manually, hence why I used to ignore it and over-ride each time.
https://www.strava.com/activities/3602235169
http://www.p.fne.com.au/rg/cgi-bin/SelectResultFil...
Wouldn't say that GPS+GLONASS was any better, but at least most of the times it had me crossing the road I was actually crossing the road. I don't remember detouring into the care home though... Elevation even more offset than before - I'm not sure it can be calibrated manually, hence why I used to ignore it and over-ride each time.
4 PM
S&C 10:00 [3]
5 PM
Running 24:56 [3] 5.46 km (4:34 / km) +80m 4:15 / km
slept:5.5 shoes: Mizuno Wave Rider 22 LBlue
Easy run on the short loop after the rain. Had meant to get out a bit earlier after the rain but spotted a data issue at 4pm and it took 90 minutes to work out how much was affected.
Really not that keen on trying for this 5k time trial tomorrow.
Got a wave from Sophie as she drove past just before the end.
https://www.strava.com/activities/3603803972
Despairing a little at the FRA facebook thread on diversity. "There's not a problem... It's up to the BAME people to come and find us... we're not racist..." is kind of ignoring the problem of perceived and real barriers (and the more close knit and insular, the more intimidating it can be to an outsider). I suspect orienteering is similar - just nobody has asked the question yet. Quite a different attitude to work, where there's been a lot of focus on diversity and inclusion (including gender, LGBT+ and disabilities) this week and definitely got us thinking...
Really not that keen on trying for this 5k time trial tomorrow.
Got a wave from Sophie as she drove past just before the end.
https://www.strava.com/activities/3603803972
Despairing a little at the FRA facebook thread on diversity. "There's not a problem... It's up to the BAME people to come and find us... we're not racist..." is kind of ignoring the problem of perceived and real barriers (and the more close knit and insular, the more intimidating it can be to an outsider). I suspect orienteering is similar - just nobody has asked the question yet. Quite a different attitude to work, where there's been a lot of focus on diversity and inclusion (including gender, LGBT+ and disabilities) this week and definitely got us thinking...
Thursday Jun 11, 2020 #
2 PM
S&C 10:00 [3]
5 PM
Running 30:28 [3] 7.05 km (4:19 / km) +120m 3:59 / km
slept:5.5 shoes: Mizuno Wave Rider 22 LBlue
Legs still not feeling good and weather a bit windy so dropped any plans for doing 10k today and stick to having an easy week. Overall put in a similar effort to yesterday, maybe easier to start with (had wind behind me) - and 15s faster for first km was surprising.
Overall about 90s better than yesterday which isn't bad for similar effort. Will be shorter loop tomorrow and then see how the 5k TT goes Saturday morning. If it's still windy may not take it very seriously.
https://www.strava.com/activities/3598815396
Overall about 90s better than yesterday which isn't bad for similar effort. Will be shorter loop tomorrow and then see how the 5k TT goes Saturday morning. If it's still windy may not take it very seriously.
https://www.strava.com/activities/3598815396
Wednesday Jun 10, 2020 #
12 PM
Walking 19:33 [3] 2.11 km (9:16 / km) +35m 8:33 / km
shoes: Mizuno Wave Rider 22 Yellow
First go testing MapRunG - the Garmin app for MapRun.
Course download was a simple single press and worked, controls all registered fine, and finished ok. Only problem is that, for whatever reason, the MapRun phone app won't accept the activity for upload (but will happily accept the failed recordings before and after). Something's a bit buggy here but I am one of the first to test it, and probably the very first using the totally rubbish G645.
https://www.strava.com/activities/3592389026
GPS plot and altimeter make this a textbook example of why I gave up using the G645 a year ago and "upgraded" to the G235...
Course download was a simple single press and worked, controls all registered fine, and finished ok. Only problem is that, for whatever reason, the MapRun phone app won't accept the activity for upload (but will happily accept the failed recordings before and after). Something's a bit buggy here but I am one of the first to test it, and probably the very first using the totally rubbish G645.
https://www.strava.com/activities/3592389026
GPS plot and altimeter make this a textbook example of why I gave up using the G645 a year ago and "upgraded" to the G235...
2 PM
S&C 10:00 [3]
5 PM
Running 31:51 [3] 7.05 km (4:31 / km) +120m 4:10 / km
slept:5.5 shoes: Mizuno Wave Rider 22 LBlue
Working a bit later as wasn't quite so efficient through the afternoon and wanted to get everything done. Not really too keen to get out as still tired out from Sunday/yesterday - and it took 4k to really start getting going.
https://www.strava.com/activities/3593788495
Compared to the Garmin, this GPS plot is a lot better - and better than I would have expected from the Sony chipset generation. Far from perfect, but not the mess of yesterday; main wobbles on the Ridgeway were caused by crossing road/jumping off pavement/onto grass to avoid people so a bit more precise than it looks.
https://www.strava.com/activities/3593788495
Compared to the Garmin, this GPS plot is a lot better - and better than I would have expected from the Sony chipset generation. Far from perfect, but not the mess of yesterday; main wobbles on the Ridgeway were caused by crossing road/jumping off pavement/onto grass to avoid people so a bit more precise than it looks.
Tuesday Jun 9, 2020 #
2 PM
S&C 10:00 [3]
5 PM
Running - off road 1:14:39 [3] 11.14 km (6:42 / km) +400m 5:41 / km
slept:5.0 shoes: Mizuno Wave Rider 22 LBlue
Twmbarlwm with Alice and Mark. Fairly easy pace but even at that still found the steeper bits hard work. Glad it wasn't too much effort or hard as still wanting to get some recovery in from last week.
Seems a little less confidence in lockdown restrictions getting eased after next week. The 5.5 days annual leave that I'll have to take by the end of June may not be much fun if I still can't go anywhere.
https://www.strava.com/activities/3589103270
Seems a little less confidence in lockdown restrictions getting eased after next week. The 5.5 days annual leave that I'll have to take by the end of June may not be much fun if I still can't go anywhere.
https://www.strava.com/activities/3589103270
Monday Jun 8, 2020 #
2 PM
S&C 10:00 [3]
5 PM
Running 25:24 [3] 5.45 km (4:40 / km) +80m 4:21 / km
slept:6.0 shoes: Mizuno Wave Rider 22 LBlue
Recovery jog. Legs really not feeling good today so kept it all quite easy, aerobically at least. Have a 5k time trial to do over the weekend, possibly tied in with Parkrun, so may be a low intensity and low mileage week to get decent recovery.
https://www.strava.com/activities/3583540253
Hereford 5k series now off. I'm not sure I'll be doing any road races this year.
https://www.strava.com/activities/3583540253
Hereford 5k series now off. I'm not sure I'll be doing any road races this year.