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Training Log Archive: rcro

In the 7 days ending Mar 21:

activity # timemileskm+m
  Running6 3:32:56 31.56(6:45) 50.79(4:12) 740
  Running - off road1 1:23:07 7.54(11:01) 12.14(6:51) 445
  S&C5 40:00
  Total12 5:36:03 39.1 62.93 1185
averages - sleep:5.8

» now

Sunday Mar 21 #

2 PM

Running 39:44 [4] 10.0 km (3:58 / km) +90m 3:48 / km
slept:6.0 shoes: Mizuno Wave Rider 23 LBlue

Something different today as after talking about my average grade adjusted pace for the year yesterday wanted to see what would happen if I went for a normal run but without the gradient.

Parked in Crosskeys to run out and back along Sirhowy railway track but saw it was uphill into Wattsville so changed into a loop out on the road to Cwmfelinfach and back along railway. Did take a lot of effort not to turn right and run up Mynyddislwyn - thinking of doing that after work one day once the clocks have changed.

First k beeped 4:37. Hadn’t gone particularly hard and had lots of traffic issues through the park - but fairly certain the watch had cut something as expecting more like 4:10 or faster. 2nd k beeped 3:45 and was fairly certain it had added a chunk as it was uphill and expecting 4:05-4:10 pace as had got up to speed. The 3:45 was a bit of a mental boost as then encouraged me to put a bit more effort in for the way back to see what 5k and 10k times I could do. 3rd km beeped 3:52 and gps slightly off, expected just under 4:00. Rest of the run km splits were steady around 3:55, maybe a bit slower than I was expecting but not bad as I could have put more effort in.

Overall, did run pretty much exactly 10k if replotting my route - in 39:45, without really aiming for it to be a quick run, wearing old shoes, not feeling too well to start with and still getting 90m elevation in. Gives a bit of confidence that I can still put in fast runs even without any speed work in over a year.

Saturday Mar 20 #

12 PM

Running - off road 1:23:07 [3] 12.14 km (6:51 / km) +445m 5:47 / km
slept:6.0 shoes: Adidas Terrex Two

Easy run with Mark and Alice around Wentwood West.

Mostly on new paths to me which was nice, and got to see some views over to the ridge behind Cwmbran. Bonus new square - first one since either of the Treharris area runs from December.

A test for the new trail shoes - the wet bits and the really steep bits were a little too much for them (as expected), but I was amazed how well they absorbed the impact on hard trails and roads - to the point I didn't feel any at all. Felt quite heavy though but so far not disappointed.

The steeper bits felt hard enough even at taking it easy pace - just so nice to be able to go somewhere different and go somewhere steeper!

Friday Mar 19 #

12 PM

S&C 8:00 [3]

5 PM

Running 34:54 [3] 8.17 km (4:16 / km) +130m 3:57 / km
slept:5.5 shoes: Mizuno Wave Rider 23 LBlue

Same route as usual. Not so keen today so was going to try harder to take it easy - but as the guy in the orange shorts ran past just before I started sought to catch him before getting to Melfort Road. Turns out this was quite easy as he seemed to start walking after the end of my road.

Relatively steady until starting up the Ridgeway and then a bit more effort from there. Legs feeling heavier than they did earlier in the week.

Thursday Mar 18 #

12 PM

S&C 8:00 [3]

5 PM

Running 34:47 [3] 8.18 km (4:15 / km) +130m 3:56 / km
slept:6.0 shoes: Mizuno Wave Rider 23 LBlue

Same route as for the last few days but a bit later than intended as had a meeting slotted in at short notice and it then over-ran by 40 minutes.

Wasn't really looking at the watch and instead was just holding it back a bit and sticking to comfortable, until the last k or so. Overall a lot faster than I was expecting it to be.

Wednesday Mar 17 #

12 PM

S&C 8:00 [3]

5 PM

Running 34:49 [3] 8.14 km (4:17 / km) +130m 3:58 / km
slept:5.5 shoes: Mizuno Wave Rider 23 LBlue

Same route as last few days. Trying much less hard but pace still good towards the end.

Less sunny, and less windy.

Tuesday Mar 16 #

12 PM

S&C 8:00 [3]

4 PM

Running 33:58 [4] 8.19 km (4:09 / km) +130m 3:51 / km
slept:5.5 shoes: Mizuno Wave Rider 23 LBlue

Day 365.

Meetings overran by just 35 minutes today and made sure I was dressed ready to get out whilst still sunny. Also still windy out on Melfort. Had run through a car crash, cricket match and football game all before zi got to the Handpost.

Overall pace was pretty good. As before didn’t set out to be quick but once started wanted to maintain. Ends up being a pretty good effort to round off the year.

Jackie Hallett’s old car drove past on Risca Road.

Monday Mar 15 #

12 PM

S&C 8:00 [3]

5 PM

Running 34:44 [3] 8.11 km (4:17 / km) +130m 3:58 / km
slept:6.0 shoes: Mizuno Wave Rider 23 LBlue

Last meeting of the day overran by an hour so the sun had just about gone by the time I got out. Not a totally wasted day though as finally cracked a really tricky data issue we’ve been getting nowhere with for over 6 months and is causing variances of £100ms. There’s a lot to be said for misapplying logic seen in other systems just to see if it works...

Fairly standard route. Didn’t start fast, as Saturday ended the streak of runs from home so no pressure to maintain. Pace still ended up quick by the end. Windier than I was expecting.

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