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Training Log Archive: Cruachan

In the 9 days ending Aug 6, 2017:

	activity	#	time	miles		km		+m
	Orienteering	5	4:14:32	16.03	(15:53)	25.8	(9:52)	785	58 /	69c	84%
	Hiking	2	3:51:00	14.29	(16:10)	23.0	(10:03)	988
	Mountain-biking	2	2:04:21	29.83	(4:10)	48.0	(2:35)
	Off-road running	4	1:19:55	8.2	(9:45)	13.2	(6:03)	150
	Running	1	31:40	3.73	(8:30)	6.0	(5:17)
	Total	10	12:01:28	72.08	(10:01)	116.0	(6:13)	1923	58 /	69c	84%
averages - sleep:6.9

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Sunday Aug 6, 2017 #

1 PM

Mountain-biking 59:44 [3] 24.0 km (2:29 / km)
slept:7.4

Rode to Ely... Enjoyed it.

5 PM

Mountain-biking 1:04:37 [3] 24.0 km (2:42 / km)

And back home - into quite a stiff breeze for much of the route.

Saturday Aug 5, 2017 #

5 PM

Running 31:40 [2] 6.0 km (5:17 / km)
slept:5.4 shoes: Asics DS Trainer 19

Woke early and felt rough after another disturbed night: had breakfast and thought about competing but concern about ankle, hamstring and fatigue made the decision an easy one. Left Ballater at 730sh and was home by 430.... Given that I'd only started jogging a month ago and hadn't done a scrap of terrain or technical training, it was a pleasing week. Lots to reflect upon and build into things for the Autumn and next year.

Easy jog to Tesco and back - helped ease legs and get the drive out of my head.

Friday Aug 4, 2017 #

12 PM

Off-road running warm up/down 16:55 [2] 3.0 km (5:38 / km)
slept:6.5 shoes: Integrator 4

Track and car parks before and after...

Orienteering race 46:11 [4] **** 5.1 km (9:03 / km) +170m 7:46 / km
spiked:10/13c shoes: Integrator 4

Day 5 - Glen Feardar East: after yesterday's clean run, this was messier. Found the terrain tougher and struggled to maintain a decent running rhythm. Decent to 1 but probably missed a quicker route going lower into the open. First big error was to 5 where I drifted too south (about 100m off line) and missed the reeentrant in the bracken. Dubbed another control first too. I reckon 3 mins lost there. Took the wrong route contouring to 7 when I should have gone up and along the fence: heather was rocky underfoot. Also missed the spur and was too low: another 1.5 mins? Finally I was too low to 8 - 30 secs or so. The last 4 controls were fine, although the ground underfoot was very challenging with grassy rocks aplenty.

Thursday Aug 3, 2017 #

10 AM

Hiking warm up/down 35:00 [1] 3.0 km (11:40 / km) +180m 8:58 / km
slept:7.0 shoes: Integrator 4

Walked up to start as warm up...

Orienteering race 43:21 [4] **** 4.4 km (9:51 / km) +95m 8:54 / km
spiked:13/13c shoes: Integrator 4

Day 4 - Creag Choinnich: a high (& early) start in the heather meant really tricky sharp downhill legs for 1-3, took it very steady, partly due to the undergrowth and hidden rocks. Settled and picked off everything cleanly, apart from one deviation from the route/line en route to 5 (losing 10 secs?) The lower woods were as lovely as I remembered from 2006 or so... A very pleasing, clean run and not too wrecked from Lochnagar either.

Wednesday Aug 2, 2017 #

7 AM

Hiking 3:16:00 [2] 20.0 km (9:48 / km) +808m 8:09 / km
slept:6.7

6-day rest day. Lol! Up early and was out from the car at Spittal of Glenmuick just after 7.30; brisk walked (with a little trotting) up to Lochnagar (well, Cac Carn Beag to be precise), enjoying views of the north face and taking the airy path along the edge. Gorgeous weather and so still I could listen to two climbers ascending Eagle Ridge (and heard they'd been up at 4am!). Descended (jogging) via the burn to Victoria's pad and long the loch.

Tuesday Aug 1, 2017 #

12 PM

Off-road running warm up/down 18:00 [2] 3.0 km (6:00 / km)
slept:7.0 shoes: Integrator 4

Jogged up the road and the flat path and walked the rest. Left myself enough time today. Easy jog to car afters.

Orienteering race 45:21 [5] **** 4.9 km (9:15 / km) +160m 7:57 / km
spiked:13/15c shoes: Integrator 4

Day 3: Birsemore Hill: another step forwards and cleaner than yesterday and running okay, given the tougher terrain. One miss at 6 where I'd spotted the control on the crag from a distance but 'lost it' up close (1 min) and then a further 40 secs or so choosing a ponderous path route to 10 when should have gone direct down the slope.

Monday Jul 31, 2017 #

1 PM

Off-road running warm up/down 25:00 [2] 4.2 km (5:57 / km) +150m 5:03 / km
slept:7.8 shoes: Integrator 4

Misread instructions on distance (& climb!) to start and only realised this en route... Ran too hard up the hill but was fine as I was able to do a punching start... Easy in car park afters.

Orienteering race 45:14 [4] **** 5.2 km (8:42 / km) +130m 7:44 / km
spiked:13/15c shoes: Integrator 4

Day 2 - Balfour Forest (M50S!): much, much better. Terrain was more runnable so suited me better and generally felt more comfortable running and navigating. Loved the technical section. Lost 20secs or so going to the wrong marsh for 6 and then unfortunately binned 3 mins to 10 by following the (beaten) track down the hill from 9 and getting confused on the ditches and paths. Relocated off the track and initially went to another (wrong) control before coming to senses. A shame as it cost an otherwise very decent run.

Sunday Jul 30, 2017 #

Event: 2017 Scottish 6 Days, Royal Deeside

9 AM

Off-road running warm up/down 20:00 [2] 3.0 km (6:40 / km)
slept:7.8 shoes: Integrator 4

Jogged to the start be a few mins in the field afters...

10 AM

Orienteering race 1:14:25 [4] **** 6.2 km (12:00 / km) +230m 10:07 / km
spiked:9/13c (injured) shoes: Integrator 4

Day 1 - Glen Tanar: decided to take it easy and focus on the Oing. Started okay but made first error at 5 where I just missed the reeentrant and drifted up 200+m until came to the track. Further error at 8 where I mistakenly lured to another control. Was just slow and taking it very warily: tendons tight across the marsh to 7 and never pushed things. This was my first venture into a forest since the JK and it showed. Finished very tired and wisely decided to change go 50S for the rest of the week.

Saturday Jul 29, 2017 #

Note
(rest day)

Woke at 2 so was on the road by 315, arriving in Deeside by 1230, with a couple of stops along the way.

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