Training Log Archive: rcroIn the 11 days ending Aug 9, 2015:
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Sunday Aug 9, 2015 #
Running 33:45 [3] 5.02 km (6:43 / km) +130m 5:57 / km
slept:5.0 shoes: Saucony Powergrid Triumph 11 y
Second break of the day at Dinmore Hill and went for a very slow jog to try and sort my calves. Struggling for any pace and uphill proved to be a challenge.
Seems to have done some good as able to walk ok down to the station and back but going up the stairs was still noticeable. Looking forward to a nice rest day tomorrow!
https://www.strava.com/activities/365147901/overvi...
Seems to have done some good as able to walk ok down to the station and back but going up the stairs was still noticeable. Looking forward to a nice rest day tomorrow!
https://www.strava.com/activities/365147901/overvi...
Saturday Aug 8, 2015 #
9 AM
Running race (Inverness parkrun) 20:30 [5] 5.02 km (4:05 / km)
slept:4.5 shoes: Saucony Powergrid Triumph 11 y
Alternative to Glen Affric. Calf not feeling great after yesterday, pushed hard it felt worse after. Very windy for half the lap made it tough, and very possibly the last 8 runs might well have helped make this seem hard.
Good that NGOC laid on some supporters.
https://www.strava.com/activities/364300699
Good that NGOC laid on some supporters.
https://www.strava.com/activities/364300699
10 AM
Running warm up/down 5:04 [3] 0.88 km (5:45 / km)
shoes: Saucony Powergrid Triumph 11 y
Warm down lap of camp site with Chris Palmer.
Had planned on stopping off for a trail run on way back but calf seized up for being sat in car. Instead went for a walk around the waterfalls at Bruar and will see how I feel tomorrow and maybe stop off along A49 for a little jog.
Nice relaxed drive down A9 and able to take in the scenery - given how I feel now suspect good idea to have skipped day 6. Blister feels ok today as well (but not worn o-shoes)
https://www.strava.com/activities/364300672
Had planned on stopping off for a trail run on way back but calf seized up for being sat in car. Instead went for a walk around the waterfalls at Bruar and will see how I feel tomorrow and maybe stop off along A49 for a little jog.
Nice relaxed drive down A9 and able to take in the scenery - given how I feel now suspect good idea to have skipped day 6. Blister feels ok today as well (but not worn o-shoes)
https://www.strava.com/activities/364300672
Friday Aug 7, 2015 #
Orienteering race (S6D Glen Affric) 1:30:10 [3] 11.21 km (8:03 / km) +330m 7:01 / km
slept:4.0 shoes: inov8 Mudclaw300 Yellow2
8.2km M21L course at Glen Affric South. Very possibly the most unpleasant terrain I have ever ventured into - using the internationally recognised unit for rough and inhospitable terrain, the Voose, I would go so far as to say this was two vooses - certainly far less enjoyable than Voose was and definitely knocked Ringwood Forest off the top spot of places never to re-visit.
Knew it was going to be rough, but in the first three controls there was very little that I could actually run, and I orienteer for running in terrain rather than for battling through rough stuff. Got reasonably close to 3 then stuck behind thick and inpenetrable windblow. After quite a while of deciding, I did decide to go in and punch the control, and did 4 as well as on the way to a nice path for a training run.
Gave up on course from here and started training run to get in some distance and climb, and reasonable pace - went up hill along stream then down a vehicle track into the open, which was dreadful - had to be run to be believed - Clive came along and agreed, 12 mins to do 600m so clouded my training run a bit.
Came back via the Plodda falls, stopping to look at them from the platform, and got some good views of snowy mountains and wooded glens - things that couldn't be done in a race.
Looking at various courses after, seems that we drew the short straw as most others had a long route choice leg allowing for path running, whereas ours was all shortish legs with no route choice, designed to keep us off the paths and in the worst of the terrain. Needed close attention to execute correctly but reasonably straight forward - I wasn't losing anywhere near as much time in mistakes as I was due to the very variable runnability "terrain and can't really muster up any enthusiasm - just not my thing.
Needless to say, won't be coming back tomorrow as although it should be better terrain, it surely isn't one million times better, and faffing with parking single occupancy cars 3km from assembly, 2.6k from assembly to start (5.6k car to start?) and it being 60 mins drive the other side of Inverness to home just makes it not worth it if I'm going to struggle to run and enjoy it.
Plan will be for parkrun in the morning, followed by a very relaxed drive down to England, probably stopping off for a terrain run somewhere before Perth.
https://www.strava.com/activities/363591983/overvi...
Knew it was going to be rough, but in the first three controls there was very little that I could actually run, and I orienteer for running in terrain rather than for battling through rough stuff. Got reasonably close to 3 then stuck behind thick and inpenetrable windblow. After quite a while of deciding, I did decide to go in and punch the control, and did 4 as well as on the way to a nice path for a training run.
Gave up on course from here and started training run to get in some distance and climb, and reasonable pace - went up hill along stream then down a vehicle track into the open, which was dreadful - had to be run to be believed - Clive came along and agreed, 12 mins to do 600m so clouded my training run a bit.
Came back via the Plodda falls, stopping to look at them from the platform, and got some good views of snowy mountains and wooded glens - things that couldn't be done in a race.
Looking at various courses after, seems that we drew the short straw as most others had a long route choice leg allowing for path running, whereas ours was all shortish legs with no route choice, designed to keep us off the paths and in the worst of the terrain. Needed close attention to execute correctly but reasonably straight forward - I wasn't losing anywhere near as much time in mistakes as I was due to the very variable runnability "terrain and can't really muster up any enthusiasm - just not my thing.
Needless to say, won't be coming back tomorrow as although it should be better terrain, it surely isn't one million times better, and faffing with parking single occupancy cars 3km from assembly, 2.6k from assembly to start (5.6k car to start?) and it being 60 mins drive the other side of Inverness to home just makes it not worth it if I'm going to struggle to run and enjoy it.
Plan will be for parkrun in the morning, followed by a very relaxed drive down to England, probably stopping off for a terrain run somewhere before Perth.
https://www.strava.com/activities/363591983/overvi...
Thursday Aug 6, 2015 #
Orienteering race (S6D Darnaway) 1:06:09 [4] 8.83 km (7:29 / km) +275m 6:29 / km
slept:4.0 shoes: inov8 Mudclaw300 Yellow2
7.9km M21L course.
In contrast to yesterday, a really lovely area. OK run, generally was able to match contours to the ground well so always had a good idea where I was.
Lost about 1 min on 1 - no idea where I was but lucky to recover. Another min or so on 3 - too far east and too close to boulder.
Maybe should have cut up to 10 rather than follow paths. Wasn't reading map closely enough to appreciate how much climb was required. Left 10 in a silly direction but realised quickly and still knew where I was. Maybe still lost 45s.
60-90s on 13 - read the contours to suggest the uphill was northwards but was actually south. Realised once I hit the path so could have lost a lot more.
18 - followed the M21E elephant track which took me a bit the wrong way - realised quickly and was only 50 yards or so run from control. Less worried about last few controls - lots of contours but they seemed to be placed next to very large features, or hills, so was straightforward run.
23 to finish with Nathan Lawson so reasonably quick.
Confirms that I can orienteer. Overtaken Strathfarrar for best day so far.
https://www.strava.com/activities/362641808/overvi...
A few cumulative GPS stats. Total ascent recorded in the year to date has now exceeded the record set in 2014 ( 25,199m vs 25,032m), and just 4km running away from becoming the second furthest I have run - with just under 5 months still to go, not bad at all.
In contrast to yesterday, a really lovely area. OK run, generally was able to match contours to the ground well so always had a good idea where I was.
Lost about 1 min on 1 - no idea where I was but lucky to recover. Another min or so on 3 - too far east and too close to boulder.
Maybe should have cut up to 10 rather than follow paths. Wasn't reading map closely enough to appreciate how much climb was required. Left 10 in a silly direction but realised quickly and still knew where I was. Maybe still lost 45s.
60-90s on 13 - read the contours to suggest the uphill was northwards but was actually south. Realised once I hit the path so could have lost a lot more.
18 - followed the M21E elephant track which took me a bit the wrong way - realised quickly and was only 50 yards or so run from control. Less worried about last few controls - lots of contours but they seemed to be placed next to very large features, or hills, so was straightforward run.
23 to finish with Nathan Lawson so reasonably quick.
Confirms that I can orienteer. Overtaken Strathfarrar for best day so far.
https://www.strava.com/activities/362641808/overvi...
A few cumulative GPS stats. Total ascent recorded in the year to date has now exceeded the record set in 2014 ( 25,199m vs 25,032m), and just 4km running away from becoming the second furthest I have run - with just under 5 months still to go, not bad at all.
Note
Congratulations to Jack Cooper for setting a new 100m world record on the run in - 125m in 4s.
Wednesday Aug 5, 2015 #
Orienteering race (S6D Darnaway) 58:19 [3] 6.2 km (9:24 / km) +125m 8:33 / km
slept:4.5 shoes: inov8 Mudclaw300 Yellow2
5.2km M21L middle race at Darnaway.
Didn't really like the area very much today. The nice bits were good, but a lot was quite unpleasant.
OK to 1 - nice forest. OK to 2, less nice. 3 - went along bottom until bracken became thick and then went up side - had to be bent over double to get under annoying branches for rest of way to control.
Went straight on 4-5 through open. It wasn't nearly so nice as mapped. PRetty horrible from track into control. Straight to 6 ok but slow.
Lots 5 mins+ on 8 - overshot but knew where I was. Heading back from the big depression with thick wood kept hitting the re-entrant with control so stopped early and ended up looking in wrong place for control, disregarding the hill on other side of re-entrant since shouldn't have to cross one on map. Eventually admitted defeat and followed where people were coming from to find control. Shame it was such a grotty windblown bit of wood that it was distinctly un-fun.
Next few in the nice bits but given up by then; cutting across to 11 in head deep was the last reminder of totally crapness and most of the rest (apart from clearing by 20) was ok.
Don't ever seem to enjoy middle races, but think that's often because they use horrible areas for them. But second half of the course was alright and still preferred it to Simpson Ground from last year.
https://www.strava.com/activities/362143723
Didn't really like the area very much today. The nice bits were good, but a lot was quite unpleasant.
OK to 1 - nice forest. OK to 2, less nice. 3 - went along bottom until bracken became thick and then went up side - had to be bent over double to get under annoying branches for rest of way to control.
Went straight on 4-5 through open. It wasn't nearly so nice as mapped. PRetty horrible from track into control. Straight to 6 ok but slow.
Lots 5 mins+ on 8 - overshot but knew where I was. Heading back from the big depression with thick wood kept hitting the re-entrant with control so stopped early and ended up looking in wrong place for control, disregarding the hill on other side of re-entrant since shouldn't have to cross one on map. Eventually admitted defeat and followed where people were coming from to find control. Shame it was such a grotty windblown bit of wood that it was distinctly un-fun.
Next few in the nice bits but given up by then; cutting across to 11 in head deep was the last reminder of totally crapness and most of the rest (apart from clearing by 20) was ok.
Don't ever seem to enjoy middle races, but think that's often because they use horrible areas for them. But second half of the course was alright and still preferred it to Simpson Ground from last year.
https://www.strava.com/activities/362143723
Tuesday Aug 4, 2015 #
Orienteering - Urban race (Forres Sprint) 21:37 [4] 3.9 km (5:33 / km) +75m 5:03 / km
slept:4.0 shoes: Saucony Powergrid Triumph 11 y
2.8km Men Open sprint in Forres. Lots of controls very close together so had to pay attention.
Took south route to 5, think north route fastest. Missed 6 a bit - didn't think the right turn was public so overshot, then did whole lap of little building to 7 - shame they didn't void those two legs for the shut gate.
Took north route to 15 seemed good, lost a bit on 17 as hidden in tree. Silly route to 19 around bottom of gardens than next few controls all came very quickly and hadn't time to read ahead. Hill at the end wasn't welcomed and final run was tough against the wind.
Felt like was more technical that the actual sprint finals - but also a lot more dangerous with so many people running fast around corners. Good fun.
https://www.strava.com/activities/361184313
Watch the Middles at Darnaway after. I'm not an elite so maybe my comments aren't going to be valid, but making navigation mistakes are forgiveable, but giving up trying and just jogging in the World Champs isn't - and the same goes for Saturday. I do hope the relay team gets adjusted to include people who actually want to run for their country. Great runs from Cat, Jess and Hector in forest that looks rather horrible.
Took south route to 5, think north route fastest. Missed 6 a bit - didn't think the right turn was public so overshot, then did whole lap of little building to 7 - shame they didn't void those two legs for the shut gate.
Took north route to 15 seemed good, lost a bit on 17 as hidden in tree. Silly route to 19 around bottom of gardens than next few controls all came very quickly and hadn't time to read ahead. Hill at the end wasn't welcomed and final run was tough against the wind.
Felt like was more technical that the actual sprint finals - but also a lot more dangerous with so many people running fast around corners. Good fun.
https://www.strava.com/activities/361184313
Watch the Middles at Darnaway after. I'm not an elite so maybe my comments aren't going to be valid, but making navigation mistakes are forgiveable, but giving up trying and just jogging in the World Champs isn't - and the same goes for Saturday. I do hope the relay team gets adjusted to include people who actually want to run for their country. Great runs from Cat, Jess and Hector in forest that looks rather horrible.
Monday Aug 3, 2015 #
Orienteering (S6D Strathfarrar) 1:15:55 [3] 7.42 km (10:14 / km) +280m 8:36 / km
slept:3.0 shoes: inov8 Mudclaw300 Yellow2
Day 2. 6.5km M21L course.
Quite a relaxed drive to event - mostly with engine off - but long walk to assembly was more tiring than I expected.
After hearing people complaining at how rough and difficult it was, not really in the right frame of mind from the start. Picked up map, saw first control had big scope for error was even less keen! Still, tied up the contour features and got within 10 yards on control before deciding I was one ditch too far west - realised when I saw Dane punch. Not sure I was really trying early on, but didn't have speed in the wet and rough for the rest.
Took a couple of minutes to find a way up the very steep and slipper bank before 3, and then seemed to be in a rough pack of slow Scandinavians from 4 onwards. They weren't very good and by 8 had got ahead of them all. Was generally navigating off the most obvious contour features and crags - often as handrails - maybe a good way to keep in touch with map in this sort of terrain.
Went straightish on 9-10 before deciding down to track and back up might be better. Seems to be the case as dropped a few more people. Marsh between 10 and 11 wasn't fun.
Slight miss on 18 as seemed to be more crags than I had expected and was too low but generally slow, steady and clean. Seems shared a lot of the course with M21E as saw Peter Bray a lot.
Not as bad as people were saying it was - although it was quite physically demanding. Nice in its own way.
Parking officials did a good job in stressful circumstances. Well done to them for sorting the exit gate by the time I left - didn't have to stop and only queued for 30s or so!
https://www.strava.com/activities/360381186/overvi...
Quite a relaxed drive to event - mostly with engine off - but long walk to assembly was more tiring than I expected.
After hearing people complaining at how rough and difficult it was, not really in the right frame of mind from the start. Picked up map, saw first control had big scope for error was even less keen! Still, tied up the contour features and got within 10 yards on control before deciding I was one ditch too far west - realised when I saw Dane punch. Not sure I was really trying early on, but didn't have speed in the wet and rough for the rest.
Took a couple of minutes to find a way up the very steep and slipper bank before 3, and then seemed to be in a rough pack of slow Scandinavians from 4 onwards. They weren't very good and by 8 had got ahead of them all. Was generally navigating off the most obvious contour features and crags - often as handrails - maybe a good way to keep in touch with map in this sort of terrain.
Went straightish on 9-10 before deciding down to track and back up might be better. Seems to be the case as dropped a few more people. Marsh between 10 and 11 wasn't fun.
Slight miss on 18 as seemed to be more crags than I had expected and was too low but generally slow, steady and clean. Seems shared a lot of the course with M21E as saw Peter Bray a lot.
Not as bad as people were saying it was - although it was quite physically demanding. Nice in its own way.
Parking officials did a good job in stressful circumstances. Well done to them for sorting the exit gate by the time I left - didn't have to stop and only queued for 30s or so!
https://www.strava.com/activities/360381186/overvi...
Sunday Aug 2, 2015 #
Orienteering race (S6D Achagour) 1:28:39 [3] 10.7 km (8:17 / km) +180m 7:39 / km
slept:2.0 shoes: inov8 Mudclaw300 Yellow2
First day proper. 8.5km M21 course.
Started out ok and safe. Then lost 4 mins on 2 as not used to their mapping distinction of white and yellow open - so stopped far too early. OK for a while from there and kept seeing both Ali Gardner and Ben Beresford - both started ahead of me.
Left 14 slightly the wrong way and passed close to 12 but still just behind Ali at 15. Took better route through marshes on long leg (but walked as it was very tough) to get ahead then lost nearly 10 minutes in the circle at 16 as spent all the time looking for a hillock (description "East side of southern hillock"). Went within a couple of yards of it but didn't see it as hidden in a shallow depression surrounded by thick veg. Relocated from south, north and west and did complete tour of all hillocks in the area before Ed Stott caught up and was able to show where it was. Accept that it was in the right place based on everything around it, just I didn't look there as it wasn't a hillock! Seems that somewhere Ben had ended up behind and we found control together, but Ali must have punched and gone ahead.
Not so happy by now so set about trying to make back the now 5 mins I'd lost to Ed. Straight route to 18 and got to control just ahead of Ali somehow. Reasonably lucky on 19 but was surprised it was my control as feature so small and good into the finish.
Managed to get the 5 mins back on Ed and finished well ahead of Ali and Ben - who I know were both going at roughly my speed - so *reasonably* happy. Not the nicest area with the open tussocky marshes and furrows towards the end but pleasant all the same and good to be doing a bit of proper orienteering once again - and without much in the way of actual mistakes.
https://www.strava.com/activities/359455458
Watched the sprint finals in Forres followed by pizza in Nairn and weather held out for most so made for a nice day.
Started out ok and safe. Then lost 4 mins on 2 as not used to their mapping distinction of white and yellow open - so stopped far too early. OK for a while from there and kept seeing both Ali Gardner and Ben Beresford - both started ahead of me.
Left 14 slightly the wrong way and passed close to 12 but still just behind Ali at 15. Took better route through marshes on long leg (but walked as it was very tough) to get ahead then lost nearly 10 minutes in the circle at 16 as spent all the time looking for a hillock (description "East side of southern hillock"). Went within a couple of yards of it but didn't see it as hidden in a shallow depression surrounded by thick veg. Relocated from south, north and west and did complete tour of all hillocks in the area before Ed Stott caught up and was able to show where it was. Accept that it was in the right place based on everything around it, just I didn't look there as it wasn't a hillock! Seems that somewhere Ben had ended up behind and we found control together, but Ali must have punched and gone ahead.
Not so happy by now so set about trying to make back the now 5 mins I'd lost to Ed. Straight route to 18 and got to control just ahead of Ali somehow. Reasonably lucky on 19 but was surprised it was my control as feature so small and good into the finish.
Managed to get the 5 mins back on Ed and finished well ahead of Ali and Ben - who I know were both going at roughly my speed - so *reasonably* happy. Not the nicest area with the open tussocky marshes and furrows towards the end but pleasant all the same and good to be doing a bit of proper orienteering once again - and without much in the way of actual mistakes.
https://www.strava.com/activities/359455458
Watched the sprint finals in Forres followed by pizza in Nairn and weather held out for most so made for a nice day.
Saturday Aug 1, 2015 #
9 AM
Running race (Strathclyde parkrun) 20:39 [3] 5.04 km (4:06 / km) +10m 4:03 / km
slept:3.0 shoes: Saucony Powergrid Triumph 11 y
Making the most of driving up by doing a bit of parkrun tourism. Between a very Welsh me and a kid from Bedford I think for the furthest traveller.
Paced myself for 21ish as didn't want too hard - and was bang on time at half way. Then in the last mile set about catching the 21 min pacer and passed with half a mile to go.
Tough finish as the head wind was fairly strong (sadly, it was also there, but less strong, going out from the start), but coped ok.
https://www.strava.com/activities/358708122/overvi...
Drive up to Inverness was fine until Inverness - just over 3 hours non-stop but had trouble getting back across Inverness from Eden Court after
Paced myself for 21ish as didn't want too hard - and was bang on time at half way. Then in the last mile set about catching the 21 min pacer and passed with half a mile to go.
Tough finish as the head wind was fairly strong (sadly, it was also there, but less strong, going out from the start), but coped ok.
https://www.strava.com/activities/358708122/overvi...
Drive up to Inverness was fine until Inverness - just over 3 hours non-stop but had trouble getting back across Inverness from Eden Court after
7 PM
Orienteering - Urban race (Nairn sprint) 19:39 [5] 4.15 km (4:44 / km) +30m 4:34 / km
shoes: Saucony Powergrid Triumph 11 y
3.2km Men Red course - basically an extended version of the ladies' courses.
No major mistakes - just hesitant into 1 and missed that I could exit 7 to the south.
Pushing fairly hard - to see how I compare to world class athletes. Turns out punching properly rather than with SI air units is quite a bit slower!
Quite nice run, but as it was actually fairly easy had to take it hard to get anything out of it. Good start to WOC, maybe not so good for GB but tomorrow is another day.
https://www.strava.com/activities/358983538
No major mistakes - just hesitant into 1 and missed that I could exit 7 to the south.
Pushing fairly hard - to see how I compare to world class athletes. Turns out punching properly rather than with SI air units is quite a bit slower!
Quite nice run, but as it was actually fairly easy had to take it hard to get anything out of it. Good start to WOC, maybe not so good for GB but tomorrow is another day.
https://www.strava.com/activities/358983538
Friday Jul 31, 2015 #
Event: WOC 2015 & Scottish 6 days
Note
slept:4.5 (rest day)
Driving up to Glasgow today - had hoped for slow, easy, stress free but other motorists had other plans and lost 40 mins due to a "crash" (was barely a dent - but shut three lanes) by Walsall and another hour at Lancaster for reasons unknown. At least from Kendal onwards it was lovely!
Usual tricks of looking for people I recognised - saw David Hunt, Potters and HOC Fords. Heading the other way were lots of brand new buses on delivery, Bristol MW, Leyland PD2 and a First Great Western HST carriage -so plenty of things to try and liven up the journey. Still gladly resting in a very posh Premier Inn now.
One note for driving back next week - the M6 to M5 link is down to one lane, this afternoon the queue was all the way back to Wigan...
Usual tricks of looking for people I recognised - saw David Hunt, Potters and HOC Fords. Heading the other way were lots of brand new buses on delivery, Bristol MW, Leyland PD2 and a First Great Western HST carriage -so plenty of things to try and liven up the journey. Still gladly resting in a very posh Premier Inn now.
One note for driving back next week - the M6 to M5 link is down to one lane, this afternoon the queue was all the way back to Wigan...
Thursday Jul 30, 2015 #
Running 44:56 [3] 8.24 km (5:27 / km) +205m 4:51 / km
slept:5.0 shoes: Saucony Powergrid Triumph 11 y
Home from work late and pretty tired after collecting watch from sorting office at 7am(!). Spent an hour or so fiddling with it getting it working and trying to get it to not sync every single activity I did with old watch and still ended up having to do a double-hard reset to get GPS to work since clearly it only partially synced sports settings. On the plus side, it appears to working, has now synced completely, via the Mac, and for the first time ever did actually find the right start location!
Out to Gaer the top way and trying to get some hills in whilst keeping it easy paced as been suffering from yesterday a bit. Quite a lot of the paths on Gaer are now much more overgrown and brambly than when I was last out a week ago so made the pace very slow at times.
https://www.strava.com/activities/357546224/overvi...
Out to Gaer the top way and trying to get some hills in whilst keeping it easy paced as been suffering from yesterday a bit. Quite a lot of the paths on Gaer are now much more overgrown and brambly than when I was last out a week ago so made the pace very slow at times.
https://www.strava.com/activities/357546224/overvi...