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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rcro

In the 7 days ending Nov 22:

activity # timemileskm+m
  Running - off road2 3:02:47 18.34(9:58) 29.52(6:12) 760
  Running4 2:23:49 19.98(7:12) 32.16(4:28) 500
  Orienteering - Urban1 57:20 7.72(7:26) 12.42(4:37) 165
  S&C3 17:00
  Total10 6:40:56 46.04 74.1 1425
averages - sleep:5.9

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Sunday Nov 22 #

1 PM

Running 45:52 [3] 10.16 km (4:31 / km) +130m 4:15 / km
slept:4.0 shoes: Mizuno Wave Rider 23 LBlue

Had to give up doing the long run with Marcus and co and think it was probably the right decision - really didn't sleep well and legs totally wrecked.

Got the missing square at Nantgarw done - and felt like a hard enough run. Maybe a bit better once back up the incline and with the wind behind me.

https://www.strava.com/activities/4375068170

Saturday Nov 21 #

Running - off road 1:30:54 [3] 13.24 km (6:52 / km) +425m 5:55 / km
slept:5.5 shoes: inov8 Mudclaw300 Blk/Gn2

Joined Matt for part of his long run as it went through 4 squares that I haven’t done. From Aberbeeg up the ridge to Darren ddu and I turned around at the red kite.

It was very windy coming back so opted for the valley route for shelter having checked with Matt that it was an open route. Unfortunately the good track wasn’t on his map and goes well above the bottom by the solar farm so I didn’t take it and ended up on the mountain bikers one along the bottom. It started out very technical and rocky and unfortunately that was the easiest bit! All sorts of combinations of rocks, nettle, bramble, barbed wire fence, gate, thigh deep water, mud meant it wasn’t runnable, but was at least enjoyable whilst able to make progress. Then after 2k there were multiple trees down and not possible to carry on - in the same place as another down bike track came in, but nothing going out. Couldn’t get up the bike track and little other option so had to scramble up the side in the brambles (at least it’s no Kingswood or Llantrisant) until hitting on another bike track, and eventually a bigger track after an 8ft drop. In some ways was nice but had I known it would be so hard I’d have just gone back the same way as out. It’s really annoying to see from the aerial photos that the blockage was literally 50m from the end.

Taken quite a lot of damage to hands and legs so think I’ve just about reached my limit for off-roading for now.

https://www.strava.com/activities/4368972473

At least got a kom for the first climb - as it felt a lot harder than I thought it should have

Friday Nov 20 #

12 PM

Running - off road 1:31:53 [3] 16.28 km (5:39 / km) +335m 5:07 / km
slept:8.0 shoes: inov8 Roclite 290 Grey

With Marcus to explore some new squares - 5, but leaving two holes still to fill in.

From Treforest Estate onto the Taff Trail, then back across the river and up to a solar farm and Roman camp, returning via slag heap and Church Village. Didn’t really know where I was for a lot of it.

Thought it was going to be cold but had to take the jacket off before we got to the TT.

https://www.strava.com/activities/4364535305

Thursday Nov 19 #

5 PM

Running 27:56 [3] 6.18 km (4:31 / km) +95m 4:12 / km
slept:7.0 shoes: Mizuno Wave Rider 23 LBlue

Easy run from home - usual loop with a bit extra, reverse direction.

https://www.strava.com/activities/4361075154

Wednesday Nov 18 #

12 PM

S&C 5:00 [3]

6 PM

Orienteering - Urban (Thornhill MapRun) 57:20 [3] 12.42 km (4:37 / km) +165m 4:20 / km
slept:6.0 shoes: Mizuno Wave Rider 23 LBlue

First MapRun event I’ve been allowed to go since August - but MapRun was down so missed my chance to test the Garmin app again! But the alternative punching system of saying “beep” when you got to the right place was very responsive.

S-1-25-13-6-28-24-14-26-7-27-15-16-8-18-10-22-17-9-21-20-19-12-4-23-11-F. 510 points I think (and dropped 30 points not the 40 I thought as I did detour for 8 in the end).

Aim for today to have fun and decided to go east from the start if the map covered that way as it’s the side I know least well. Long way to 1 but got there in the end and then getting 25 with it got me to explore a wood I didn’t know even existed until now. Rest of this side was straight forward apart from struggling to find the footpath over the railway.

On to the other side and wanted a route that did things in an odd order as it makes things more interesting having corners and junctions. Once on to logical 8-18-10 straight lines felt tedious in comparison!

Some fun had taking the path 20-19. The way I went was quite wet and required some good horizontal jumping from a standing start to keep dryish. The “path” wasn’t really anything to write home about and wasn’t following the stream- but looked like it went somewhere and decided to deal with it if I ever got out. Came out not where I expected but looked vaguely familiar so turned left on assumption I was too far out and worked it out - had been through the green immediately east of 20 and just above 16. Marcus did it too and he’s an orienteer.

The woods took more time than I’d intended so eventually didn’t go for 2 after 23 so that I wouldn’t have to rush so much into the finish. Had 2:40 spare at the end, and now looking at the map it would only have added 250-300m as straighter routes so in hindsight should have. Think that would then have me tieing with Marcus for points.

Map contact, route planning, ability to read map and run (after a slow start) all pretty good so haven’t forgotten it all yet for this being only my 9th(?) orienteering event of 2020 and third in 9 months.

https://www.strava.com/activities/4357382440

Tuesday Nov 17 #

12 PM

S&C 5:00 [3]

5 PM

Running 23:40 [3] 5.45 km (4:21 / km) +80m 4:03 / km
slept:5.5 shoes: Mizuno Wave Rider 23 LBlue

The data I've been waiting for at work for a week finally turned up this morning so taking yesterday "off" instead worked out fairly well in the end!

Just the short loop today. Not really feeling the love at the moment so will have to dial down the effort a bit for some of these midweek runs from home as we get into winter.

Day 246.

https://www.strava.com/activities/4351820763

Monday Nov 16 #

12 PM

Running 46:21 [3] 10.37 km (4:28 / km) +195m 4:05 / km
slept:5.5 shoes: Mizuno Wave Rider 23 LBlue

Internet went down this morning and on phoning the automated line said I would be affected by upgrade work until 3pm - so rather than sit around at home got tomorrow's day off brought forward early enough that I could make use of it. Turns out the internet came back by 10.30 anyway, but still awaiting the text message confirming...

Next squares along - from Bargoed as a loop would be more interesting than out and back along valley, and gave a decent climb. Despite the watch saying it would be dry, it wasn't - but not as bad as yesterday. Also very windy, and surprisingly was against most of the way along the top.

https://www.strava.com/activities/4345851042

Back home in before 2 and internet still up so able to dial in to the afternoon chief exec all-staff presentation and install the various system updates that the laptop has been failing to download for several weeks now - so in all probably about 3 hours work done without actually *doing* work, so plenty to claim back over the week if it's quiet as I expect.
3 PM

S&C 7:00 [3]

Snuck in a walk to the park too. The £30 isn't in the street any more.

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