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Training Log Archive: Craney

In the 7 days ending Jun 6, 2010:

activity

time

miles

Running

8:27:00

67.42

(7:31)

108.5

(4:40)

Orienteering

1:53:40

13.98

(8:08)

22.5

(5:03)

Total

10:20:40

81.4

(7:37)

131.0

(4:44)

2:00

0:00

» now

Sunday Jun 6, 2010 #

10 AM

Orienteering 55:00 [4] 11.0 km (5:00 / km)
shoes: Inov8 oroc 280

Cleeve Hill - borrowed Mark S's map from the event a couple of weeks back and ran that. Some interesting detail (quarries and thickets) but all very fast running (short grass and no trees). Hilly though, so was good strength training still. Also good to get out with a map. Focussed on flowing, planning ahead, visualising the control and all that gubbings. Didn't feel great in the legs but just cruised round at a fairly easy pace.

Running 1:05:00 [2] 13.0 km (5:00 / km)
shoes: Inov8 oroc 280

Some warming up (15mins), then an extra 50mins fairly gentle around most of the area all over again. Then met my folks for a pub lunch and a gentle stroll.

Saturday Jun 5, 2010 #

11 AM

Running hills 15:00 [5] 3.0 km (5:00 / km)
shoes: New Balance 1024 - 2nd pair

4x big hill in Blaise (river to castle) then 1x the beech hill. Felt buggered.

C • Blaise reps 1

Running warm up/down 32:00 [2] 6.0 km (5:20 / km)
shoes: New Balance 1024 - 2nd pair

Remainder of morning run - before, between reps and after.

5 PM

Running 1:00:00 [2] 12.0 km (5:00 / km)
shoes: Nike Pegasus

Nice afternoon run in Blaise with Gracie - she was shifting along well so I felt quite tired.

Friday Jun 4, 2010 #

8 AM

Running 29:00 [2] 6.5 km (4:28 / km)
shoes: Nike Pegasus

6 PM

Running 1:03:00 [3] 14.0 km (4:30 / km)
shoes: New Balance 1024 - 2nd pair

Nice and steady round Blaise. Lovely evening, quite warm, sweated buckets.

Thursday Jun 3, 2010 #

8 AM

Running 29:00 [2] 6.5 km (4:28 / km)
shoes: Nike Pegasus

5 PM

Running intervals 40:00 [5] 10.0 km (4:00 / km)
shoes: Nike Pegasus

10x 3mins (1min rec). Did these on a HFW having dropped my bag in the car. Started at the downs and wormed my way home via Sea Mills, Shitehampton Park and Kings Weston Hill. Pushed hard and felt pretty buggered by the end. Warm evening. Lovely.

Running 23:00 [2] 5.0 km (4:36 / km)
shoes: Nike Pegasus

13mins warm up from work to the car and up to Clifton. 10mins warm down in Blaise to home.

Wednesday Jun 2, 2010 #

5 PM

Running 1:42:00 [3] 22.0 km (4:38 / km)
shoes: Nike Pegasus

Very much extended HFW via the harbouside, Ashton Court, Gordano Round, Lower Failand Church, Sandy Lane, Pill, M5 bridge over Avon, Shitehampton, Kings Weston Hill. Bag wasn't too heavy, lovely evening and feeling a bit spritelier than in previous days.

Tuesday Jun 1, 2010 #

12 PM

Running 39:00 [2] 8.5 km (4:35 / km)
shoes: Nike Pegasus

Lunchtime run along the harbour, up through Ashton Court, over the bridge and down through Clifton. Not feeling too bad on non-uphill bits.

Monday May 31, 2010 #

1 PM

Orienteering race (Tamar Triple Day 3) 58:40 [5] 11.5 km (5:06 / km)
shoes: Inov8 oroc 280

Felt a bit perkier today to start with but once I got going felt much less perkier and the heaviness set in again. Ran well though and was fortunate to not drop much time on the 3 controls in the wrong place (10, 16 and 21). 1 was weird too. Taught the young BOK lads a lesson or two on the run-in, despite their sledging. Good strength training this weekend - was much tougher than I expected and running 3 races in a row felt hard.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov8 oroc 280

C • I hear we're living in your... 5

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