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Training Log Archive: Cruachan

In the 28 days ending Feb 28, 2009:

	activity	#	time	miles		km		+m
	Running	10	9:35:47	79.5	(7:15)	127.94	(4:30)
	Off-road running	8	8:13:50	67.5	(7:19)	108.63	(4:33)	200
	Orienteering	6	7:21:14	38.67	(11:25)	62.23	(7:05)	1500	38 /	47c	80%
	Circuits	2	1:41:20
	Terrain training	1	37:45	5.0	(7:33)	8.05	(4:41)
	Total	21	27:29:56	190.66		306.85		1700	38 /	47c	80%
averages - sleep:6.7 weight:75.7kg

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Saturday Feb 28, 2009 #

Event: British Orienteering Champs

Off-road running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
slept:7.0 weight:75.7kg shoes: Integrator

Warm up and then long warm down after BOC.

Orienteering race 1:12:36 [5] **** 12.3 km (5:54 / km) +255m 5:21 / km
spiked:15/21c shoes: Integrator

BOC M40L at Hampton Ridge... 3rd. Really pleased with performance. Set off with a real purpose and maintained good form and concentration throughout. Had some really good legs where I finished with the top splits. Made a few errors - about 3 mins in total but wouldnt have beaten Alan anyway. Not been an easy week and nearly didnt travel down. Will clearly impact more positively on confidence as well. Roll on May!

Friday Feb 27, 2009 #

Running 25:50 [2] 3.5 mi (7:23 / mi)
slept:6.0 shoes: Hi-Tec 2

Easy morning run but felt surprisingly tired and drained still. Jabs? Early rise? Work? Looking forward to tomorrow...

Thursday Feb 26, 2009 #

Note
slept:6.2 (rest day)

Not a great night's sleep and woke with arm still sore from jabs. Decided to ahve another day of leisure.

Wednesday Feb 25, 2009 #

Note
slept:7.0 (rest day)

Decent night's sleep but was awake early to write for a couple of hours. Decided to have another rest day after yesterday and ahead of Saturday. Am obviously in good shape and dont want to risk anything physical that might affect my performance. Also had my jabs for Mozambique so feeling a little off-colour as well.

Tuesday Feb 24, 2009 #

Running 59:00 [3] 8.0 mi (7:22 / mi)
slept:7.3 shoes: Hi-Tec 2

An extended loop at either end on way to work. Felt ok.

Running 54:00 [3] 8.0 mi (6:45 / mi)

And back home with similar extensions. Felt more tired.

Monday Feb 23, 2009 #

Note
slept:8.0 (rest day)

Good night's sleep but woke tired and didnt feel like running. Then didnt get home until gone 8 so had bath and tea instead.

Sunday Feb 22, 2009 #

Off-road running warm up/down 16:20 [1] 2.0 mi (8:10 / mi)
slept:7.5

Warm up and down at Knettishall. Speed must have got to my head on the run... got a ticket on the way home!!

Orienteering race 46:06 [4] *** 8.4 km (5:29 / km) +70m 5:16 / km
spiked:23/26c shoes: Integrator

Brown course at Knettishall Heath. Pleased with run - only 26 seconds slower than last year when I did the Blue course (which was 1.6k shorter!). Heath was lovely today and perfect place for a good and confidence inducing training blowout ahead of Saturday's BOC. Was pretty clean apart from a couple of minor wobbles (perhaps losing 90 secs in total) - coughing at end - a good sign!

Saturday Feb 21, 2009 #

Event: English National Cross Country Championships 2009

Running 30:20 [2] 4.0 mi (7:35 / mi)
slept:8.0

Easy run on the roads. Legs mostly eased but felt tired from yesterday. Travelled back home.

Note

Decided not to run the National - legs sore and tired from week away. Enjoyed the solitude and writing.

Friday Feb 20, 2009 #

Circuits 1:00:00 [4]
slept:6.5

Good workout mainly focusing on core stability and upper body work. Legs still sore from earlier in the week.

Thursday Feb 19, 2009 #

Note
(rest day)

Had to give legs a rest today - thighs screaming from 4 days' hard graft.

Wednesday Feb 18, 2009 #

Orienteering 1:36:20 [3] 12.0 km (8:02 / km) +420m 6:50 / km
shoes: Integrator

Easy pace around the JK 2002 Day 2 course on Moseley Green. Felt ok and pretty clean. Area seemed worse from brambles and some vegetation changes.

Tuesday Feb 17, 2009 #

Orienteering warm up/down 23:20 [2] 3.0 mi (7:47 / mi)
shoes: Integrator

From the car to Sallowvallets and back.

Orienteering intervals 47:52 [4] 6.2 km (7:43 / km) +255m 6:24 / km

Orienteering interval session on Sallowvallets... 18 legs from JK2007 Day 1 (M21E course) with 30 seconds recovery after each leg: 0.40, 1.52, 0.27, 1.19, 4.49, 0.36, 2.13, 1.28, 1.23, 6.25, 1.57, 1.52, 3.08, 2.20, 1.44, 0.53, 3.49, 0.55, 0.19 = 39mins. Would have placed me just outside top 25. Pleased considering two previous days and not yet in full stride.

Running 33:20 [3] 4.5 mi (7:24 / mi)
slept:9.0 shoes: Asics Enduro

Good morning run after a decent night's sleep.

Monday Feb 16, 2009 #

Running 31:00 [3] 4.0 mi (7:45 / mi)
slept:5.0 shoes: Asics Enduro

Run after the O session to Aylburton and back. Lovely!

Orienteering 50:00 [3] 6.0 km (8:20 / km)
shoes: Integrator

From the cottage using Lydney Park map - focused on the north and west parts. Compass and pacing on 1:15, plus 'big' contour reading.

Sunday Feb 15, 2009 #

Orienteering 1:45:00 [3] 12.5 km (8:24 / km) +500m 7:00 / km
slept:8.0 shoes: Integrator

Lovely O session from the Pump House straight into the forest. Followed an adpated course around the JK 2002 Day 1 map (Lydney Park). Took it steady. Forest beautiful - only deer, pheasants and too many birds to list for company!

Saturday Feb 14, 2009 #

Note
slept:6.0 (rest day)

Leave Ely at 7. Park at Severn Services and walk onto the Bridge to pay respects to Richey Edwards (RIP?) on 14th anniversary of his car parking there. Get to Wentwood only to find the event has been cancelled overnight. Other orienteers looking for the same! How about informing the competitors, SWOC??? Fury and frustration mean I dont get out. Fortunately luxury and tranquility of the Pump House and a rather fruity Chilean Pinot Noir soon seduce the raging spirit.

Friday Feb 13, 2009 #

Running warm up/down 8:40 [1] 1.0 mi (8:40 / mi)
slept:6.5

Warm up and down at College.

Circuits 41:20 [4]

Usual session in the gym at College - except on own this morning. Now that's commitment!

20 x 60 secs (20 secs run); 20 x 45 secs (no recovery between stations)

Thursday Feb 12, 2009 #

Running 50:00 [3] 7.0 mi (7:09 / mi)
slept:6.0 shoes: Hi-Tec 2

Run to work via station. Cold n frosty morning.

Running 50:00 [3] 7.0 mi (7:09 / mi)
shoes: Hi-Tec 2

Didnt leave work until 8.10pm by which stage it was seriously snowing. Only good thing was that streets n roads were near deserted - quite strange to see Cambridge and Ely so quiet.

Wednesday Feb 11, 2009 #

Off-road running warm up/down 42:00 [2] 5.5 mi (7:38 / mi)
slept:6.3 shoes: Adidas Swoops

Before and after session... King's School, Ely and Brand Field mostly.

Off-road running hills 29:26 [4] 4.5 mi (6:32 / mi) +200m 5:45 / mi
shoes: Adidas Swoops

Interval hill session in Cherry Hill... slightly extended to take in the 'corner' hill as well. An almost spring like day by the end which was lovely except the thawing ground became quite slippery:
10 x Loop with 50 secs recovery: 2.06, 2.08, 2.10, 2.06, 2.11, 2.11, 2.12, 2.09, 2.11, 2.09.

Tuesday Feb 10, 2009 #

Running (Steady pace run) 52:00 [3] 7.0 mi (7:26 / mi)
slept:7.0 shoes: Hi-Tec 2

Good pace run to College via train. Felt ok,

Running 50:00 [3] 7.0 mi (7:09 / mi)
shoes: Hi-Tec 2

And back home again... with added section near Chesterton. Felt quite tired.

Monday Feb 9, 2009 #

Note
slept:4.0 (rest day)

Poor night's sleep and difficult day. Took it as rest.

Sunday Feb 8, 2009 #

Off-road running (Long run) 1:42:10 [3] 13.5 mi (7:34 / mi)
slept:8.0 shoes: Asics Enduro

Lovely long run. Began in Ely - Kings, river, Ely Common, Cathedral and then back over to Pocket Park n river all the way to the Fish n Duck n returned via Little Thetford n the rutted path to the Golf Course. V icy n rutted in parts but otherwise 'sweet'.

Saturday Feb 7, 2009 #

Off-road running warm up/down 23:38 [2] 3.0 mi (7:53 / mi)
slept:7.0 shoes: Integrator

Warm up and down around Kings School and Golf Course.

Off-road running intervals 40:00 [3] 6.0 mi (6:40 / mi)
shoes: Integrator

Fartlek session... started from Angel Drove to Little Thetford and back, then though Golf Course to King's School and finished off in Cherry Hill. 7 x reps which were approximately: 4.30, 5.50, 6.05, 4.10, 6.30, 5.00, 2.40 (each with approx 50-60 secs recovery). Good tough session - ground was still quite frozen and snowy except for the ploughed fields which had thawed sufficiently to make it very hard work. Bring on the National!

Friday Feb 6, 2009 #

Note
(rest day)

Back to school and decided to have a rest day. Been training well last 10 days or so.

Thursday Feb 5, 2009 #

Terrain training 37:45 [3] 5.0 mi (7:33 / mi)
slept:7.0 shoes: Asics Enduro

Woken at 6.35 by phone call from College Manager... it's snowed again. And this time worse than Monday. Had had an email from the Local Authority saying it was forecast as a light dusting but we'd be okay to open. Ha!! Roads hideous all around, council not gritted and buses were suspended so no kids anyway! Made decision at 7 to close for the day. Decided to call it a terrain run because it was like running in sand - 3 inches+ of snow. Lovely run around Ely.

Off-road running 1:06:16 [3] 9.0 mi (7:22 / mi)
shoes: Adidas Swoops

Late afternoon run off road... Kings, Cherry, river, laps of Ely Common and back. Snow was mostly slushy now - not great for traction but good for training. Felt tired but relaxed.

Wednesday Feb 4, 2009 #

Running 46:37 [3] 6.5 mi (7:10 / mi)
slept:6.2 shoes: Hi-Tec 2

Run to work via the train. Felt ok. Still icy in some places. Lovely crisp, cold morning.

Running 50:30 [3] 7.5 mi (6:44 / mi)
shoes: Hi-Tec 2

Back home from work with an extended loop near the station. Felt ok.. though hamstrings tight on way back home from Ely. Must have stiffened on the train.

Tuesday Feb 3, 2009 #

Running 34:30 [2] 4.5 mi (7:40 / mi)
slept:5.0 shoes: Hi-Tec 2

Slippy run on the paths around Histon/Impington. Legs still sore esp thighs.

Note

No second run. Tired and drained.

Monday Feb 2, 2009 #

Off-road running (Steady pace run) 53:00 [3] 7.0 mi (7:34 / mi)
slept:6.3 shoes: Asics Enduro

Late afternoon run in Ely... Cherry Hill, river, Ely Common and back with an extension on the golf course. Snowing througout and quite a bit still on the ground. Legs, thighs in particular, were sore from the weekend, but the run seemed to ease them out. Was one of those naughty Heads who closed his school today... spent the day writing and listening to the Manics.

Sunday Feb 1, 2009 #

Off-road running 1:31:00 [3] 13.0 mi (7:00 / mi)
slept:7.0 shoes: Adidas Swoops

Ran to Cherry Hill, across town to Ely Common, down around the lake to the river then all the way to the Fish n Duck and back over the fields. Legs tight from yesterday, but was still able to run at a decent pace. Biting wind on return with the occasional flake.

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