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Training Log Archive: Cruachan

In the 7 days ending Apr 10, 2017:

	activity	#	time	miles		km		+m
	Orienteering	2	1:52:39	9.88	(11:24)	15.9	(7:05)	485	13 /	14c	92%
	Off-road running	3	1:25:25	10.56	(8:05)	17.0	(5:01)
	Walking	2	1:20:00	4.97	(16:06)	8.0	(10:00)
	Swimming	2	44:38	0.62		1.0
	Running	1	38:05	4.97	(7:40)	8.0	(4:46)
	Total	8	6:00:47	31.01		49.9		485	13 /	14c	92%
averages - sleep:6.5

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Monday Apr 10, 2017 #

10 AM

Walking 40:00 [1] 4.0 km (10:00 / km)
slept:5.7

Lateish night watching the Masters (though abandoned when R&G hit the 16th tee - sensible given the outcome)... woke early and decided to hit Cambridge to sort phone. Brisk walk from Halifax Rd and around the centre.

1 PM

Swimming 22:10 [4]

After shopping to ISC for a lunchtime recovery swim, though didn't hang around much. Felt tired from yesterday but still able to maintain decent enough tempo.

Sunday Apr 9, 2017 #

Event: Chiltern Challenge & SCOA Championships

10 AM

Off-road running warm up/down 16:50 [2] 3.0 km (5:37 / km)
slept:7.0 shoes: Inov-8 Mudclaw 265 Blue

The usual 2/1K warm up/down...

Orienteering race 34:43 [5] *** 5.4 km (6:26 / km) +230m 5:18 / km
spiked:13/14c shoes: Inov-8 Mudclaw 265 Blue

Chiltern Challenge at Hambelden and elected to run Short Blue to preserve legs ahead of JK. Stunning day and glad to have an early start (10.15), even though I grumbled at the 6.30am alarm, as it was warm in the open sections. Started strongly chasing the 1 min person and they went wrong which probably put me off too - silly. The vegetation was less distinct and more open than mapped too. Lost about 30 secs whilst I stopped and scratched head. Settled after that and ran hard as I could for the rest of the course (no further losses or any real hesitations). Only other possible loss was to 12 where the thickets seemed different and more prevalent to the map and I ended up coming through the light green forest to the control. A pleasing outing on a glorious day.

Friday Apr 7, 2017 #

9 AM

Walking 40:00 [1] 4.0 km (10:00 / km)
slept:6.5

From end of Cranmer Rd into the city, around that on various errands and back.

1 PM

Swimming 22:28 [4] 1.0 km (22:28 / km)

Joined th bun fight in the fast lane and managed to hold my own - benefit was that it got me swimming much quicker too. A good workout.

Thursday Apr 6, 2017 #

4 PM

Off-road running warm up/down 11:20 [2] 2.0 km (5:40 / km)
slept:6.5 shoes: Inov-8 Mudclaw 265 Blue

Easy along the track from the car park before and after...

Orienteering intervals 1:17:56 [4] *** 10.5 km (7:25 / km) +255m 6:37 / km
shoes: Inov-8 Mudclaw 265 Blue

'Geoff Ellis' intervals on the Black course from Jan's Epping Forest East event: steady jog on odds, hard tempo on the even controls. There was five longer legs (800m+) which was a good challenge. 13 intervals totally 6.12K which was ideal. Navigating generally better on faster legs, probably because I was recovering and not focusing as much on getting to the next control, which is always fatal in Epping. Forest was beautiful, backed up by clear blue skies and 19C. Fab!

Wednesday Apr 5, 2017 #

8 AM

Off-road running 57:15 [3] 12.0 km (4:46 / km)
slept:7.3 shoes: Asics Sonoma

Lovely relaxing run, up North End and beyond to Burwell and started down the Upware river before turning and back same way.

Tuesday Apr 4, 2017 #

6 AM

Running 38:05 [3] 8.0 km (4:46 / km)
slept:6.0 shoes: Asics GT2170 Orange

Woke before alarm so did this nice and relaxed trot - North End and beyond on old railway to Landbeach farms.

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