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Training Log Archive: rcro

In the 7 days ending Oct 31:

activity # timemileskm+m
  Running - off road4 3:54:55 23.71(9:54) 38.16(6:09) 955
  Running4 2:25:52 17.31(8:26) 27.85(5:14) 765
  S&C5 28:00
  Total13 6:48:47 41.02 66.01 1720
averages - sleep:6.7 weight:77kg

» now

Sunday Oct 31 #

10 AM

Running - off road 2:02:46 [3] 16.83 km (7:18 / km) +565m 6:15 / km
slept:6.5 weight:77kg shoes: inov8 Mudclaw300 Blk/Gn2

Hilly run with Clare and Adrian (new to MDC and not made it to a Tuesday run yet - don't think we've scared him away!) from Dare Valley Park. Weather was supposed to improve after 9 but it didn't, and it was a day to appreciate not running the OMM!

Legs still recovering from Kymin and XC but also not comfortable on tarmac in these shoes - all the road running on Tuesday may have damaged the cushioning as mid foot feeling every step. They've crossed the 1,000 mile today so I think it's retirement time.

From the park, tried a footpath to the north that didn't fully exist 6 years ago, and it doesn't fully exist now. But we found a way through. Up the hill into the wind and rain was hard, but across into the woods more sheltered. Planned a longer route around the edge to Rhigos but opted out due to wind.

Off the turbine tracks, so nice wet paths, and good springy runnable woods. Knee feeling "tired" towards the end so happy to get back (and just about avoid another torrential downpour - with some running into the cafe for a nice lunch).

Glad to get out and experience hills and proper weather - and good company too. Just would like it to feel a bit easier like it used to!

Recommend the cafe as well priced with nice food and chips. Skipped the ice cream. Catching up on the latest JK news - feel like it could all be much better co-ordinated as our problems were foreseen *months* ago and now it's looking more likely we'll end up with an unpopular compromise :-( Could be easier for me though - so there might be at least one person smiling at Easter!

Saturday Oct 30 #

1 PM

Running - off road 5:00 [3] 0.5 km (10:00 / km)
shoes: Saucony Carrera XC 3

Warm up to say I'd done a warm up. Enough.
2 PM

Running - off road race (Cirencester Park XC) 47:35 [4] 9.92 km (4:48 / km) +190m 4:23 / km
slept:6.0 weight:77kg shoes: Saucony Carrera XC 3

First XC race in a long while. Also a long drive away in Cirencester - but it's a new area to me and had some nice views.

Not taking it too seriously as not fit and still feeling Wednesday's Kymin reps. Decided how hard to after the start, and main concern was enjoyment over consistent splits or whatever.

Found a depression in the ground near the start and fortunate that I've learned to place my feet flat when I can't see what they will land on as could have been nasty. Then found on the first descent that I was much faster than literally everyone in front of me but was boxed in and nothing I could do until 2/3 down. Also boxed in coming back up but limiting factor here was actually the ground surface as more rock than mud and causing spike issues.

Another down, then up, then steep wide down where I did the unbelievable and took my own line far to the right and overtook a lot of people and gained on more, going into a long flat boggy section that was quite energy sapping. Gradual climb for 2k on single track completed the lap.

Second lap more of the same, but less boxed on. Took a new line through the bog - going right rather than left. It was wet, but not so churned up by the previous races, and slightly shorter, so gained some ground. The steep down got progressively worse each lap as all the idiots were sliding on it and taking the firm ground with them. Still managed to run down it at least but not the level of gains as with lap one.

The ups felt harder each time - particularly the second one in the field where I reverted to plod pace. The long last one though held my own as was probably gaining ground even still on lap 3. Not a lot left for a fast finish but did enough to hold my place.

Enjoyable. Felt hard after lap 1, would have been happy it was over after 2, but still going ok (if a lot slower) on 3 - but pushed myself harder and for longer than I usually do. Long back at the car and nearly changed when the downpour came at the end.

Seemed to adjust back into very flat minimal shoes and spikes very easily. Wasn't even that hard getting them on.

Friday Oct 29 #

4 PM

Running 24:57 [3] 5.43 km (4:36 / km) +90m 4:15 / km
slept:6.5 shoes: Nike Pegasus 36

Should be first XC race in a very long time tomorrow so shortish run today. Supposed to rain heavily at 5 (it didn't) so went out early and finally did the run just sticking to the Stow Park roads.

Expected it to be more ascent than it was as it's quite a long way up from the bottom. Moving ok but not trying to be quick.
5 PM

S&C 5:00 [3]

Thursday Oct 28 #

12 PM

S&C 8:00 [3]

4 PM

Running 28:56 [3] 5.81 km (4:59 / km) +165m 4:22 / km
slept:7.0 shoes: Nike Pegasus 36

Went out early to get back in before the heavy rain started. Not quick up the hills, but at least getting some in.

Wednesday Oct 27 #

12 PM

S&C 5:00 [3]

6 PM

Running hills 1:05:55 [4] 11.34 km (5:49 / km) +380m 4:59 / km
slept:6.5 shoes: Mizuno Wave Rider 24 Blk

Guessing the weather won’t be nice rest of this week (particularly anywhere near the OMM) so took the opportunity to run with MonRoss from Monmouth and join their hills session.

Warm up was hard enough. 4x250m with roughly 30m climb. First one started well, then it steepened up and I held it. Last 3 weren’t so good, and the wind had picked up too.

Followed with file running up to the top in groups of 5/6, and this felt harder. I’ve done it on the flat, but sprinting to the front on a gradient is actually quite tough. Glad when we got up there as flagging. Our group won too, despite being last to start.

Chatty jog back was good. They are a nice group.

Do seem to have set 4th fastest time ever on the rep segment - despite being quite competitive. Rare to appear above Toby on any leaderboards now.

Tuesday Oct 26 #

12 PM

S&C 5:00 [3]

6 PM

Running - off road 59:34 [3] 10.91 km (5:28 / km) +200m 5:00 / km
slept:7.0 shoes: inov8 Mudclaw300 Blk/Gn2

MDC end of season Merthyr Mawr run. A bit of an odd start where the group elected to defy common sense and follow a gpx for a km along road in the opposite direction to the dunes, and then cross a whole load of fields with no obvious public right of way (neither marked on ground or on os map). But the gpx must be best.

Once of the road though was a nice run and took in some of the better paths. Pace quite quick and pleased to be able to keep up, possibly even being one of the fastest - which hasn’t been the case for a while. Ascending still poor and making hard work of the climb up the dipper when I used to be able to run it. Not helped by tripping over a tree root near the top.

Good descending and fast back along the road even if starting to struggle with pace towards the end.

Broken shoes managed to cope so 1000 miles might still happen. Got the carvery tactics right by skipping potato, and no need to fill space with peas. Pudding a bit of a chore after.

Monday Oct 25 #

12 PM

S&C 5:00 [3]

5 PM

Running 26:04 [3] 5.27 km (4:57 / km) +130m 4:24 / km
slept:7.5 shoes: Mizuno Wave Rider 24 Blk

Slightly hillier route than recent. Able to do it, but not well and feeling like some effort.

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