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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rcro

In the 7 days ending Sep 20:

activity # timemileskm+m
  Running - off road3 3:42:26 23.8(9:21) 38.3(5:48) 790
  Running4 2:56:52 23.75(7:27) 38.22(4:38) 600
  Orienteering1 55:45 4.18(13:20) 6.73(8:17) 345
  S&C2 10:00
  Total10 7:45:03 51.73 83.25 1735
averages - sleep:6.9

» now

Sunday Sep 20 #

10 AM

Running - off road 1:32:32 [3] 16.05 km (5:46 / km) +340m 5:13 / km
slept:6.5 shoes: Mizuno Wave Rider 22 LBlue

Met up with Pete and Alex again since lockdown didn't happen. Last time I'll see Alex for a while as he's off to start his post-grad.

From Monmouth doing a Mark & Alice inspired route along the river to Redbrook, up the valley to Newland, and across fields to ODP and over the Kymin to finish. All at a fairly easy pace for me, and probably for the better given it's been a high mileage week compared to what I'm used to recently.

All the paths were pretty good apart from after Newland where signage isn't great and crops have been planted right up to the fence line. Put a decent effort in for some bits of down towards the end of the Kymin.

Nice day and good views. As the sun was out and warm, then went on to do the loop around Biblins, which was quite busy. Didn't realise that the tourists actually believe the signs that say "max 6 people" so had to queue for 5 mins to get across. Generally they had midlands accents and builds that suggested they may be carrying more mass than the average person so maybe it was for the best.

Saturday Sep 19 #

12 PM

Orienteering 55:45 [3] 6.73 km (8:17 / km) +345m 6:36 / km
slept:6.5 shoes: inov8 Mudclaw300 Blk/Gn2

First proper daytime orienteering I've done this year, and first time wearing these shoes since the Taffs Well night o. Quite bad rubbing where they've deformed as stiff and not used to having feet in any more.

Fairly rushed start as delayed by my neighbour as I was about to leave, and despite a valiant effort my hopes of making my start were dashed by a couple of Sunday drivers after Merthyr and no parking spaces in the layby. Still, drive way to start line in 56 minutes was a good try!

S-1-18-9-23-15-16-17-4-11-19-5-6-8-20-12-10-22-21-14-F. 380 points and apparently 2nd (3rd including Ben)

Went straight up as knew it would be hard so rather get out of the way at the start. Was planning ones to drop from the beginning and singled out 2, and 7 if I was short of time. Didn't spot 13 until 3/4 around, nor 3 until after the finish - but they were ones to drop as well.

No major losses, with the only appreciable mistakes being ones I've made before. Off line 4-11 as the ditches aren't very distinctive on the ground, so I should have just worked off the hill rather than rough bearing and expect to be caught.. On way to 5 was trying to remember why I don't like that bit, and it's because the curvature pulls you too far up on the ridge, and then too far up the valley - it's an area that's trivially easy to approach from the south, but easy to mess up from the east.

Moving a bit better on the downhills, and towards the end, but the rough terrain was really getting my ankle so was having to check the ground was clear before looking at the map.

Route could have been better. More efficient for the points would be to start at 2, add 7 at the bottom, and swap out 4 and 5.

Apparently beat Meg. Yes, she has a good excuse, but you take what you can.
1 PM

Running - off road 57:08 [3] 8.43 km (6:47 / km) +345m 5:38 / km
shoes: inov8 Mudclaw300 Blk/Gn2

Post orienteering run with the two Matts along to Fan Frynach against the flow of soldiers. I'm still no fan of the rocky path and tripped and bashed feet a few times, and was feeling the blisters by now. Views were good though.

Friday Sep 18 #

2 PM

S&C 5:00 [3]

6 PM

Running 25:43 [3] 5.64 km (4:34 / km) +105m 4:10 / km
slept:7.0 shoes: Mizuno Wave Rider 22 LBlue

Another easy day from home, as I suspect will be the case for most of the next 6 months.

Getting 3 more streets I didn't know I missed last week, then around the Ridgeway with a very half hearted effort by the civic centre to see if the HRM was behaving as I'd just had to stop and take it off, clean, put back on again to get it to look as though it was working. I'm a little suspicious that it was so constant up the Ridgeway, but that may well be reflective of my effort as was recovering from the short effort.

Thursday Sep 17 #

6 PM

Running 25:53 [3] 5.7 km (4:32 / km) +80m 4:15 / km
slept:6.0 shoes: Mizuno Wave Rider 22 LBlue

Easy run from home. Watch pissing about and took a detour off Risca Road on the way out - and decided I sped up somewhat.

Wednesday Sep 16 #

6 PM

Running - off road 1:12:46 [3] 13.82 km (5:16 / km) +105m 5:04 / km
slept:7.0 shoes: inov8 Roclite 290 Grey

Catching up with Marcus and Matt ahead of lockdown, and darkness.

In the vale, from Wick to Llandow, which was ok until Marcus said the paths were surprisingly accessible. Then every gate or stile from there until the coast was either brambles or nettles!

Good to get out and talk to people whilst I still can. Legs still tired but main sensation is now tingling.

Marcus is rubbish at spotting tractors! ;-)

Tuesday Sep 15 #

1 PM

Running 1:04:52 [3] 13.86 km (4:41 / km) +265m 4:16 / km
slept:8.5 shoes: Mizuno Wave Rider 22 LBlue

Work agreed it would be a good idea for me to take my day off today to pre-empt any bad news and then free up Wednesday evening for running instead

Getting more squares done, from Shirenewton, going around the watershed to the north - Newchurch, Killcwrrig, Itton. Underestimated how hot it was (27C) and how fast I was going and was struggling by Newchurch. Had to start taking breaks after hills by Itton and was completely dead by the church. The last climb (Everest) back up to Shirenewton wasn’t anything severe, but had to stop 5 times as I just didn’t have the energy to keep going - the most exhausted I’ve been when running for a long time. Very glad I had drink with me as had drunk most of it before the last hill.

Knew I would be tired given recent training and the rush to get to different places in case of a local lockdown. This route is a useful one for the squares as it now enables me to join my Valleys and Forest clusters without having to leave Newport now, so if we get banned from leaving but not from staying at home I can explore east Newport county over the winter. This is also day 183 since the working from home instruction came through, so I’ve completed a half year activity streak now.

Monday Sep 14 #

2 PM

S&C 5:00 [3]

A real struggle to do anything as back-to-back meetings from 8.32 until 5.17
6 PM

Running 1:00:24 [4] 13.02 km (4:38 / km) +150m 4:23 / km
slept:6.5 shoes: Mizuno Wave Rider 22 LBlue

Nice day, no lockdown yet (Vaughan implied he isn’t going to rush into more example setting early lockdowns so maybe there will be a weekend if people start behaving!), and a need to get onto my feet after all day sat down - making the most of it whilst I still can!

Getting some more squares near Cwmbran, leaves just Little Mill in Torfaen that can’t be reached during a Newport quarantine. Parked at the Olive Tree, up to crematorium with a short detour into the adjacent square, along the ridge before cutting to Llanfrechfa church and back with a little unintended deviation near the end making it 8 miles when I was expecting 7.

Legs finding it hard, but I am tired. Stomach not totally happy either, but it was all very rushed after meetings and hadn’t time to settle it. The green dot track was better than the Llandegvedd one, deep holloway, but was quite rocky and had to slow to a walk. Also extremely humid down here.

Not totally happy with how I was landing my feet on the road descents. Something to do with tiredness or these shoes being worn out - think they need retiring but only on 700 miles so a long way behind the last pair (which didn’t seem to wear so much)

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