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Training Log Archive: rcro

In the 7 days ending Jan 31:

activity # timemileskm+m
  Running7 4:11:24 34.85(7:13) 56.08(4:29) 1020
  S&C5 38:00
  Total12 4:49:24 34.85 56.08 1020
averages - sleep:7.3

» now

Sunday Jan 31 #

12 PM

Running 45:50 [3] 10.07 km (4:33 / km) +210m 4:07 / km
slept:7.5 shoes: Mizuno Wave Rider 23 LBlue

Planned to get 10k in before the snow started at 1pm. But it started just before 12.

Surfaces were still good and grippy as it wasn’t settling on most tarmac whilst I was out, but was finding the snow distracting to vision - so it was a good excuse to take it easy today. Slightly different route out to the Ridgeway as I’m a maverick, and then out the other side and back up alongside the nature reserve. Keeping an eye on distance and did a wider wiggle from the top so that I could finish straight back on Risca Road rather than the, now standard, loops off to give easier road crossings.

Ridgeway was getting white by the third summit, and snow starting to settle on the pavements by the end so glad I didn’t leave it until later. Only the second time this winter I’ve actually felt cold - and then it was only hands and arms, rest of me seemed fine.

Saturday Jan 30 #

12 PM

Running 45:43 [3] 10.45 km (4:22 / km) +160m 4:04 / km
slept:8.0 shoes: Mizuno Wave Rider 23 LBlue

Ridgeway but backwards direction today. Extensions via Melfort on way out and Western Ave on way back to make it up to 10k. Started out as quite an easy run but the pace was good, and still good after I’d done the last main climb up the cycle path so put in a bit more effort for the last 3k. Wind quite strong.

Friday Jan 29 #

12 PM

S&C 11:00 [3]

4 PM

Running 33:57 [3] 7.74 km (4:23 / km) +125m 4:04 / km
slept:7.0 shoes: Mizuno Wave Rider 23 LBlue

Easier run than yesterday, at least the first half. Checked the weather beforehand and warm with no rain so first vest-run of the summer.

Roughly the same route as yesterday but took a more direct route off the Ridgeway. Definitely warm.

Thursday Jan 28 #

12 PM

S&C 8:00 [3]

5 PM

Running 35:29 [4] 8.17 km (4:21 / km) +130m 4:01 / km
slept:7.5 shoes: Mizuno Wave Rider 23 LBlue

Similar route to yesterday. Went a bit faster, and felt a lot harder today. Definitely noticed the wind early on, and the heat. Rain much less than yesterday and barely noticeable, yet pretty wet by the end.

A few other runners out today - 3 on the cycle path alone. Also a small man/boy seemed to want me to chase him off the Ridgeway. Apart from being a bit weird and him having far too large a head start for his sprint pace, he wasn’t going the way I wanted so I’d turned off after 50 yards.

HR recording looks to have been pretty good today.

Wednesday Jan 27 #

12 PM

S&C 7:00 [3]

5 PM

Running 38:45 [3] 8.6 km (4:30 / km) +160m 4:07 / km
slept:7.5 shoes: Mizuno Wave Rider 23 LBlue

No ice so back to the Ridgeway. Easy pace so meant got quite damp in the rain.

Watch didn’t have such a good day today, and HR was hopeless near the end. Have generally noted it is worse when battery <25%.

Tuesday Jan 26 #

12 PM

S&C 7:00 [3]

5 PM

Running 27:51 [3] 6.0 km (4:39 / km) +110m 4:15 / km
slept:7.0 shoes: Mizuno Wave Rider 23 LBlue

Warm and drizzly all afternoon but not nearly enough to melt the remaining ice - which is now very smooth and offers no grip at all. Still stuck with only one way in and out that I can run.

Drizzle had made the roads wet and reflective, and being later meant in the dark and with the street lights so far apart seeing what might be ice and what definitely was just wet tarmac was pretty hard so, if anything, more cautious than yesterday at least early on.

Similar route, but doubled back after Gaer Road climb to go down Cardiff Road. Turned at 3km and did exact route reverse - finishing back at the start on exactly 6km. For out and back it really tests GPS consistency - and it's almost unbelievable how well it did, with only about 300m of small offsets in total. I'm going to be really disappointed when the watch has a bad day now.

Monday Jan 25 #

12 PM

S&C 5:00 [3]

Nice to bump into Matt W whilst we were both "working" this afternoon.
5 PM

Running 23:49 [3] 5.05 km (4:43 / km) +125m 4:12 / km
slept:6.5 shoes: Mizuno Wave Rider 23 LBlue

Quite glad to get today over with as (1) first dentist appointment for a year [got a routine check up and hygienist at less than 48 hours notice - turns out access to dentists is really easy at the moment...] and (2) the melted roads had all iced over again last night, and with another partial thaw today meant the roads were a mix of ice rinks and wet tarmac.

Not wanting to break anything, kept things short and did a token effort at this week's FoDAC challenge, but as I deliberately wore far less than the minimum attire [3 layers + coat] we'll see if I get penalty points or disqualified.

Down to Cardiff Road and up a bit of Gaer until 2.6km then turned around and headed back. I could have turned left at Cardiff Road and probably got a lot of flat-thawed, but the way I went it was ice again after Gaer Road so kept on a pattern of going down the road with the least ice. It all being south facing meant I stood a good chance of finding at least something.

A bit more of an effort back up the hill at the end, but nothing totally serious. The flat bit at the bottom of Cae Perllan Road is being resurfaced so there are traffic lights up - very helpful for cutting a bit of corner and avoiding a long patch of ice without risk of being run over!

It's now the 2nd run this year that hasn't involved going up the Ridgeway. Would have liked to today but no safe route I can have taken to run there.
Watch took AGES to locate itself, but apart from two or three bits with offset it has done impressively well today. The offsets around the start and SPC aren't as bad as they looked as I was running in the middle of the road to avoid the pavements.

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