Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cruachan

In the 28 days ending Feb 28, 2010:

	activity	#	time	miles		km		+m
	Running	20	13:12:14	110.5	(7:10)	177.83	(4:27)	96
	Off-road running	11	7:11:50	54.7	(7:54)	88.03	(4:54)
	Orienteering	5	5:09:02	26.1	(11:50)	42.0	(7:21)	1085	69 /	83c	83%
	Circuits	2	1:25:00
	Terrain training	2	41:00	4.98	(8:14)	8.02	(5:07)	105
	Total	34	27:39:06	196.28		315.88		1286	69 /	83c	83%
averages - sleep:7

1:42

0:00

» now

Sunday Feb 28, 2010 #

1 PM

Off-road running 1:23:25 [3] 10.0 mi (8:21 / mi)
slept:8.0

Ran the Little Thetford loop with Doe followed by a run on own into Cherry Hill (3 laps) at a decent pace... ground was ridiculously wet and muddy and had great fun splashing each other! No fast session as was still feeling not good before hand.

Saturday Feb 27, 2010 #

Event: English National Cross Country Champs

7 PM

Running 22:00 [2] 3.0 mi (7:20 / mi)
shoes: Asics Kayano

Right choice not going to National... had an hour's nap in the pm and felt very drained on this run. Into town and down to Tes and back. Hope it's not the cold that everyone seems to have picked up??

Friday Feb 26, 2010 #

6 AM

Running 32:50 [2] 4.0 mi (8:13 / mi)
slept:6.0 shoes: Asics Kayano

Woke feeling tired - too late in bed (working and watching 'Footloose'!) - and was generally exhausted from training and week at work. Ran easy in the rain around the village and then into...

7 PM

Circuits 45:00 [4]

21 x 60 secs and then into 21 x 35 secs with 10 secs running... working hard and felt tired.

C • Saturday 2

Thursday Feb 25, 2010 #

6 AM

Running 43:00 [3] 6.0 mi (7:10 / mi)
slept:6.5 shoes: Asics Kayano

Run to work. Felt tired and weary after last couple of days.

7 PM

Note

No second run... didnt finish work until 7.30 so wimped it and got lift back. Want to run well on Saturday so probably for the best as well.

Wednesday Feb 24, 2010 #

8 PM

Running 49:49 [3] 7.0 mi (7:07 / mi)
slept:7.0 shoes: Asics Kayano

First time trying this.... parked up in at southern end of Soham and ran on a tennis racket-style loop around the town. In spite of yesterday's session, the late hour and the driving rain, I ran well and felt good - partly helped by the aural accompaniment of my Swedish friends!

Tuesday Feb 23, 2010 #

5 AM

Running 38:15 [3] 5.0 mi (7:39 / mi)
slept:6.5 shoes: Asics Kayano

Easy run around town - felt a bit weary.

5 PM

Running warm up/down 32:00 [2] 4.25 mi (7:32 / mi)
shoes: Asics Kayano

Warm up and down - around town and stuff like that.

Running hills 31:20 [4] 4.75 mi (6:36 / mi) +96m 6:12 / mi
shoes: Asics Kayano

8 x Broad St - Back Hill - Porta - CH Fence (approx 700m) with jog down thru CH recovery (approx 250m). Decent session and was running very strongly thruout - even the slushy snowy rain did not dampen the spirit: 2.28 (1.26), 2.23 (1.27), 2.24 (1.30), 2.25 (1.24), 2.24 (1.32), 2.26 (1.30), 2.27 (1.32), 2.24 (1.31).

Monday Feb 22, 2010 #

3 PM

Off-road running 46:00 [2] 6.0 mi (7:40 / mi)
slept:6.0 shoes: Adidas Swoops

Nice and easy run over the fields - in and behind the College. Very soggy and still snowy. Felt tired and leg sore, but relaxed pace helped ease legs out.

Sunday Feb 21, 2010 #

10 AM

Off-road running warm up/down 28:00 [2] 3.5 mi (8:00 / mi)
slept:7.5 shoes: Intergrator 2

In pouring rain before and after the event. Wet!

Orienteering race 56:39 [4] *** 9.4 km (6:02 / km) +95m 5:44 / km
spiked:22/25c

Brown course on Epping SW. Pleasing run as only lost a few seconds each on 3 controls: 4 - when I was too south hitting a knoll in greeny forest, 19 - locating a marsh in more green and 20 - when I over-read the map for its detail. Felt strong and was running hard - especially enjoyed the controls in the northern most section (8-14). Awful conditions - rained hard and very wet and muddy ground. I am clearly improving in fitness and technical command - nearly matched the time for an 8.6k course in late Sept 08.

2 PM

Note

End of what has been my best week's training in many a year. Feeling strong and positive - starting to look forward to the season's races. I should do well....

Saturday Feb 20, 2010 #

Event: Southern Champs

5 PM

Running warm up/down 32:14 [2] 4.0 mi (8:04 / mi)
slept:8.0 shoes: Asics Kayano

Warm up and down around Norfolk Rd etc... felt ok.

Running tempo 28:24 [4] 5.0 mi (5:41 / mi)
shoes: Asics Kayano

Another powerful aerobic run around the Loopy (as it's now officially known) - listened to the whole of Crack The Skye which seemed to spur me on even faster. A pleasing run.

Friday Feb 19, 2010 #

Note
slept:6.0 (rest day)

Had thought about heading out for pm jog, but spent day in work and decided not to head to Lydney on Sunday so will do a long run tomorrow and the Epping SW event as training on Sunday - rounding off a storming week's training.

Thursday Feb 18, 2010 #

1 PM

Off-road running 24:38 [2] ** 3.0 mi (8:13 / mi)
slept:8.0 shoes: Intergrator 2

Easy running before and after the session on very muddy tracks and forest paths...

Orienteering 1:05:10 [3] *** 7.4 km (8:48 / km) +190m 7:48 / km
shoes: Intergrator 2

Training on Epping East doing the first 17 controls of the 21L Mitre course from 1999. Alice did 1-4, I did 5-8, Alice 9-12 and then I finished with 13-17 on my own. Very wet and muddy out; fairly slow for Al's but I managed to get some decent pace and rhythm on mine. Forest is clearing nicely.

Wednesday Feb 17, 2010 #

6 AM

Running 21:00 [3] 3.0 mi (7:00 / mi)
slept:7.0 shoes: Asics Kayano

Easy run around town and then back home to change into off-roaders...

Off-road running 16:30 [3] 2.0 mi (8:15 / mi)
shoes: Nike Air Pegasus

And then to Tesco and back over the golf course and back via Kings. Tired.

4 PM

Running warm up/down 21:40 [2] 2.5 mi (8:40 / mi)
shoes: Asics Kayano

Before and after the pace run... felt tired but relaxed.

Running 29:12 [4] 5.0 mi (5:50 / mi)
shoes: Asics Kayano

Not sure it's an accurate 5, but it wont be far off it.... the 5 mile loop (well more a figure of little loops!) around town. Ran it at a strong aerobic pace - faster than marathon pace, but prob not quite as fast 1/2 pace. Legs heavy, but a satisfying run on a fab pm - sunny and no wind.

Tuesday Feb 16, 2010 #

7 AM

Running 30:00 [3] 4.0 mi (7:30 / mi)
slept:8.0 shoes: Asics Kayano

Nice and easy after yesterday afternoon's session. Felt a little tired, but felt relaxed and the run seemed to do the trick. Forest later.

3 PM

Terrain training warm up/down 20:30 [2] 2.0 mi (10:15 / mi)
shoes: Integrator

At Rowney Warren - before on the tracks, after in some terrain. Good stuff.

Orienteering 50:30 [3] *** 6.5 km (7:46 / km) +255m 6:30 / km

Training with Alice over the Blue course from last March - sharing 4 controls each. Pretty clean and the terrain was very inviting - flat bracken after recent snows. Rained throughout but didnt dampen any spirits.

Monday Feb 15, 2010 #

9 AM

Running 32:00 [3] 4.5 mi (7:07 / mi)
slept:6.0 shoes: Asics Kayano

Awake relatively early but slobbed for ages before getting out on roads - to post office and bank en route. Still felt tired.

4 PM

Off-road running warm up/down 20:52 [2] 2.5 mi (8:21 / mi)
shoes: Integrator

Into Kings before the session and back via golf course afterwards.

Terrain training tempo 20:30 [4] * 4.8 km (4:16 / km) +105m 3:51 / km
shoes: Integrator

Did a hardish paced tempo run starting in Kings (first 6 mins) and into CH for the rest including 4 ascents/descents of the motte (or is it bailey?) - with the Lydney map for added training. Good stuff n felt pretty decent - whispers of snow during the run.

Sunday Feb 14, 2010 #

8 AM

Off-road running 37:00 [3] 5.0 mi (7:24 / mi)
slept:8.0 shoes: Adidas Swoops

Around town on the usual off-road bits; felt exhausted again :(

8 PM

Note

Bit of a disappointing end to what started as a decent week. Have just felt exhausted the last 3 days. Perhaps 2 events took their toll? Plus I still need to avoid underestimating the effect of work and that I often 'collapse' as soon as I hit the holiday.... Feel better this evening after an hour's sleep in the pm. Am now hoping to put in 5 days of terrain training from Mon to Fri....

Saturday Feb 13, 2010 #

7 AM

Off-road running 46:00 [3] 6.0 mi (7:40 / mi)
slept:8.2 shoes: Asics Enduro

Ran easy around town - usual off-road bits. Felt very tired and drained and even got caught in a heavy snow shower - had meant to run further, but no mood. Not a great start to the holiday.

Friday Feb 12, 2010 #

6 AM

Running 30:00 [3] 4.0 mi (7:30 / mi)
slept:5.2 shoes: Asics Kayano

After yesterday's poor day, woke early and got out in drizzle with Mastodon and Opeth n felt good n chirpy. Strange man!

Thursday Feb 11, 2010 #

Note
(sick) (rest day)

Not great day and felt rough throughout. Ton pis.

Wednesday Feb 10, 2010 #

10 AM

Off-road running warm up/down 30:00 [2] 3.7 mi (8:06 / mi)
slept:7.0 shoes: Intergrator 2

Easy run before hand and jog down on forest track afterwards...

11 AM

Orienteering 1:12:21 [4] *** 10.1 km (7:10 / km) +260m 6:21 / km
spiked:26/31c shoes: Intergrator 2

Army event on Frith and Windmill. Great to combine a trip to have a look at a school with a forest run. First time in this area and enjoyed the terrain even though it took me ages to get onto the map.... made an utter mess of the first 3 controls, losing 5.5 mins and adding a further 30 secs on no 7. I'd like to blame the map, but that would make me sound too much like the other O tossers. Must admit being finally directed to the first control by a Para with a blackened face and automatic rifle was a novelty!?! Got well and truly stuffed by the army 'locals', but not bothered as was treating it as midweek training. And the sun shone, alongside the occasional flurry of snow!

Tuesday Feb 9, 2010 #

6 AM

Running 31:00 [3] 4.5 mi (6:53 / mi)
slept:6.2 shoes: Asics Kayano

Perky early morning run, but felt tired. Around town with an adapted Beresford Road loop.

Monday Feb 8, 2010 #

4 PM

Off-road running 1:02:25 [3] 8.5 mi (7:21 / mi)
slept:8.0 shoes: Adidas Swoops

Did a lovely 3.5 miles around Kings and CH with Doe and then out to Ely Common and back. Felt chirpy and strong in spite of bitter chill of the Northern wind.

Sunday Feb 7, 2010 #

11 AM

Off-road running warm up/down 37:00 [2] 4.5 mi (8:13 / mi)
slept:8.0 shoes: Intergrator 2

Decent run before hand and afterwards as well...

Orienteering race 1:04:22 [4] **** 8.6 km (7:29 / km) +285m 6:25 / km
spiked:21/27c shoes: Intergrator 2

Brown course at Verdley Wood which is to be used for BOC 2013. Good tough forest which invited pretty straight running for much of it, with some useful 'yellow' rides for the longer legs. Didnt make any major errors - just some minor misses which added up to about 2'30 of time. Pleased to have beaten Alan V and become SE Long Champion, but was 7 mins behind young Crickmore and 4 behind Ed Catmur who I should be closer to. Still, felt decent and clearly the training is beginning to have its impact.

Saturday Feb 6, 2010 #

6 PM

Running 34:00 [3] 5.0 mi (6:48 / mi)
slept:8.0 shoes: Asics Kayano

In the words of Alice, O yeah! Struggled all day but then got out after dark and ran 30.30 for the new '5' loop. Felt good - strong and relaxed. Did a block jog down as well.

Friday Feb 5, 2010 #

6 AM

Running 30:00 [2] 4.0 mi (7:30 / mi)
slept:6.6 shoes: Asics Kayano

Easy warm-up/steady run around the villages before...

C • HELLLOOOO 2

7 AM

Circuits 40:00 [4]

19 x 60 secs and then 19 x 40 secs with run recovery. Had felt very tired on run but soon got into things.

Thursday Feb 4, 2010 #

6 AM

Running 35:00 [3] 5.0 mi (7:00 / mi)
slept:6.0 shoes: Asics Kayano

Perky early morning run around Hist and Imp.

4 PM

Running 1:04:00 [3] 9.0 mi (7:07 / mi)
shoes: Asics Kayano

Decent run - some at a good aerobic pace (faster than 7 min miling) - down into town, around Churchill, Grange Rd and back through Chesterton. Felt fairly strong.

Wednesday Feb 3, 2010 #

Note
(rest day)

Long and tiring day at coal-face

Tuesday Feb 2, 2010 #

5 AM

Running 44:00 [2] 6.0 mi (7:20 / mi)
slept:6.0 shoes: Asics Kayano

Steady run around town. Legs still sore but easing. A bit damp this morning.

7 PM

Running 43:30 [3] 6.0 mi (7:15 / mi)
shoes: Asics Kayano

Ran an approximately 5 mile loop around town in 31.29 and then easier pace to warm down. Felt tired and perturbed.

Monday Feb 1, 2010 #

6 PM

Running 37:00 [3] 5.0 mi (7:24 / mi)
slept:6.5 shoes: Asics Kayano

Bloody miracle I managed to get out after a long day interviewing and with very sore legs from Saturday.... did the Beresford loop and them some other streets and felt much better following the run. First step back into things.

« Earlier | Later »