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Training Log Archive: Cruachan

In the 28 days ending Feb 28, 2019:

	activity	#	time	miles		km		+m
	Orienteering	6	5:07:53	26.92	(11:26)	43.33	(7:06)	466	44 /	51c	86%
	Cycling	5	3:49:45	60.99	(3:46)	98.15	(2:20)	137
	Walking	4	3:40:46	14.19	(15:34)	22.83	(9:40)	30
	Running	4	2:57:16	20.87	(8:30)	33.58	(5:17)	97
	Off-road running	7	1:55:03	12.32	(9:21)	19.82	(5:48)	66
	Terrain training	1	1:06:39	7.02	(9:30)	11.3	(5:54)	85
	Fitness training	2	30:25	3.6	(8:26)	5.8	(5:15)
	Strength & Conditioning	1	26:00
	Swimming	1	10:50	0.31	(34:52)	0.5	(21:40)
	Total	26	19:44:37	146.21		235.31		881	44 /	51c	86%
averages - sleep:6.8 rhr:49 weight:78.9kg

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Thursday Feb 28, 2019 #

9 AM

Walking 50:00 [1] 5.0 km (10:00 / km)

Lovely walk from Kings Cross to the DfE via Covent Garden - no ill effects so encouraging.

Wednesday Feb 27, 2019 #

Note
(injured)

Another day of rest...

Tuesday Feb 26, 2019 #

Note
(injured)

Felt a little more comfortable today... Another stroll out to the green with the Hound.

Monday Feb 25, 2019 #

Note
slept:7.0 (injured)

Tight and uneasy when walking... Managed a short stroll around the village with Dog.

Sunday Feb 24, 2019 #

Event: HH Ace of Herts SE League Event

10 AM

Off-road running warm up/down 12:00 [2] 2.2 km (5:27 / km)
slept:6.3 (injured) shoes: VJ Supra

Did 2K of jogging and was striding out over to the start when pulled left hamstring... tried to stretch it off and hoped for the best, sadly to no avail...

11 AM

Orienteering race 44:31 [4] *** 5.6 km (7:57 / km) +68m 7:30 / km
ahr:135 max:182 (injured) shoes: VJ Supra

Started Short Brown at Ashridge but unable to run hard so jogged first 6 controls until that became too painful and reduced to walking... cut it short and sadly had to abandon. Gutted! Similar injury/sensation to that which occurred at BOC on Brown Clee a few years ago.

Saturday Feb 23, 2019 #

Event: English National Cross Country Championships

Note
(rest day)

Tired and weary so took Cocoa out for a lovely 2K late afternoon...

Friday Feb 22, 2019 #

1 PM

Orienteering 1:01:13 [3] *** 8.0 km (7:39 / km) +178m 6:53 / km
ahr:137 max:164 slept:8.3 shoes: VJ Supra

O-training on Rushmere using the EA Champs map from 2017 - course in reverse, with some detours into the adjoining woods which are beautiful beyond belief. Can't believe it has been fully used! Would be epic BMOC area...thighs were a little heavy from the cycling yesterday.

Thursday Feb 21, 2019 #

12 PM

Cycling 48:20 [3] 18.63 km (2:36 / km) +36m 2:34 / km
ahr:132 max:153 slept:7.4

To IVC - into a strongish breeze.

3 PM

Cycling tempo 51:23 [4] 22.56 km (2:17 / km) +37m 2:16 / km

Back after meetings at a strong pace - aided by slight tailwind (although swirling) and clear blue skies! Yum.

Wednesday Feb 20, 2019 #

Note
slept:7.0 (rest day)

Managed a nice walk out with Cocoa around the village in the evening (2K or so). Had felt jaded most of the day.

Tuesday Feb 19, 2019 #

2 PM

Running 1:00:16 [3] 12.04 km (5:00 / km) +25m 4:57 / km
ahr:134 max:163 slept:8.5 shoes: Asics Sonoma

Lode loop clockwise - heavy legged from cycling and struggling into the wind. Left achilles was a little tight too.

Monday Feb 18, 2019 #

10 AM

Cycling 52:45 [3] 18.6 km (2:50 / km) +32m 2:49 / km
ahr:132 max:173 slept:7.2

With Sarah until Lode then on own to IVC... into fairly stiff breeze.

12 PM

Cycling tempo 42:17 [4] 18.6 km (2:16 / km) +32m 2:15 / km
ahr:137 max:164

Back from IVC - at a good pace and pushing it throughout. Pleasing ride.

Sunday Feb 17, 2019 #

Note
slept:7.5

Left calf was a little sore at the end of yesterday and felt it slightly this morning too so decided to have a resty and just enjoy the trip to UEA watching the Pirates beat the Falcons.

Saturday Feb 16, 2019 #

11 AM

Terrain training tempo 1:06:39 [4] ** 11.3 km (5:54 / km) +85m 5:41 / km
ahr:136 max:160 rhr:49 slept:6.8 shoes: VJ Supra

Fantastic forest-based training - from High Lodge Warren, mostly in the terrain adjacent to the tracks (Sarah cycling and Doglet trotting along doing her thing too). Good workout of thighs etc...

Friday Feb 15, 2019 #

Note
slept:5.0 (rest day)

Enjoyably easier day - took Dog to the park at lunch, but no training as such.

Thursday Feb 14, 2019 #

9 AM

Walking 1:10:06 [1] 7.53 km (9:19 / km)
ahr:104 max:137 slept:6.7

Amazing trek from Kings Cross to Pimlico via back streets and Thames path. Jogged a bit and soaked up the sun with Cocoa.

4 PM

Running 42:06 [3] 6.7 km (6:17 / km) +35m 6:07 / km
ahr:126 max:143 rhr:45

Back from Pimlico via Buck Palace, Mayfair and up through Bloomsbury.

Wednesday Feb 13, 2019 #

7 AM

Cycling warm up/down 5:00 [3] 2.37 km (2:07 / km)
slept:6.7

Warm up on spin bike...

Cycling tempo 30:00 [4] 17.39 km (1:44 / km)
ahr:139 max:163

Tough 'time-trial' on the spin bike in the gym... nearly 500 metres further than the last one.

8 AM

Fitness training tempo 20:00 [4] 4.1 km (4:53 / km)
ahr:153 max:168

Straight after the bike, onto the XT for this tempo - really hard work and thighs found it particularly tough.

Fitness training warm up/down 5:00 [2] 0.7 km (7:09 / km)

Easy cool down...

Tuesday Feb 12, 2019 #

3 PM

Walking 1:12:40 [1] 7.7 km (9:26 / km) +30m 9:15 / km
ahr:100 max:137 rhr:45 slept:6.4

Lovely recovery walk from the car into the city via the Uni Library and back via Jesus Green and Gilbert Rd. Trotted a few times (wore trainers).

Monday Feb 11, 2019 #

Note
slept:6.5 (rest day)

Early start to drive to Framlingham for a school review. Back mid afternoon but felt tired from two races so took it easy to recover.

Sunday Feb 10, 2019 #

Event: Knettishall Heath event

10 AM

Off-road running warm up/down 6:42 [2] 1.16 km (5:47 / km)
ahr:125 slept:8.5 shoes: VJ Supra

Before the event...

Orienteering race 59:37 [4] *** 10.3 km (5:47 / km) +68m 5:36 / km
ahr:158 max:177 spiked:15/17c shoes: VJ Supra

Knettishall Heath Brown course (9.5K, 50m). Pleasing run around one of my fave EA areas particularly after yesterday - though things felt dead from the outset. No errors and managed to maintain decent pace in the terrain. Some way off the leaders though (Nick B and Ben W around 47 mins). Hammy survived... just need to regain terrain confidence and thigh strength.

11 AM

Off-road running warm up/down 7:19 [2] 1.12 km (6:32 / km)

Warm down...

Saturday Feb 9, 2019 #

Event: Icenian 2019 (incorporating English Universities Orienteering Cup)

11 AM

Off-road running warm up/down 12:59 [2] 2.16 km (6:01 / km) +16m 5:48 / km
rhr:48 slept:7.8 shoes: VJ Supra

Jog to the start...

Orienteering race 52:59 [5] *** 8.03 km (6:36 / km) +115m 6:09 / km
ahr:154 max:171 spiked:14/17c shoes: VJ Supra

Icenian Blue course at Brox & Wormley Woods: 7.5K, 190m: did 47.31 official time (excluding the 700m taped route). Overall a decent performance - lost 40secs or so at a couple of controls when doubted self. Woods were lovely and so glad I made the effort to get here.

12 PM

Off-road running warm up/down 5:02 [2] 0.64 km (7:52 / km) +6m 7:31 / km
shoes: VJ Supra

Jog back to assembly/car...

Friday Feb 8, 2019 #

Note
slept:4.7 (rest day)

Hardly a rest day - up at 3.40am to get to Birmingham to chair a conference; home at 7.30pm.

Thursday Feb 7, 2019 #

7 AM

Running 29:14 [3] 5.84 km (5:00 / km) +13m 4:57 / km
ahr:129 max:144 slept:6.5 (sick)

Woke with heartburn, headache and tight chest... preferred to get blown away outside than face hot and noisy gym. Mostly worked. Village loop at steady pace.

Wednesday Feb 6, 2019 #

7 AM

Fitness training warm up/down 5:25 [3] 1.0 km (5:25 / km)
slept:4.6

Warm up on XT...

Strength & Conditioning intervals 26:00 [5]
ahr:103 max:146 weight:78.9kg

Usual circuit of gym ending with 5 mins on the step-machine (up to L12).

8 AM

Swimming tempo 10:50 [4] 0.5 km (21:40 / km)

Strong swim to end the morning session...

4 PM

Running 45:40 [3] 9.0 km (5:04 / km) +24m 5:00 / km
ahr:134 max:150 shoes: Asics Sonoma

With Sarah & Cocoa around the Reach loop... lovely late afternoon.

Tuesday Feb 5, 2019 #

Note
rhr:50 (rest day)

Long day at work (7am to 8pm) and no time for training.

Monday Feb 4, 2019 #

Note
slept:7.0 (rest day)

Felt tired from race so had a resty...

Sunday Feb 3, 2019 #

Event: Bush Heath event

12 PM

Off-road running warm up/down 23:54 [2] 3.5 km (6:50 / km)
slept:6.4 shoes: VJ Supra

Up to the start and back afters....

Orienteering race 43:27 [5] *** 7.7 km (5:39 / km) +37m 5:31 / km
ahr:162 max:183 spiked:15/17c shoes: VJ Supra

Bush Heath Woods Blue: 6.9k, 17c. First time with Garmin and first time on this nearby area - beautiful cold morning and forest running pretty decent, although the mapping of 'white' was varied and there were times when you go across, others when it paid to stay on paths. Generally smooth and strong - though hammy did tighten from about 35 mins onwards.

First competition since High Ash (late Oct) so pretty pleasing effort. Finished 2nd on the course - 1.5 mins down on Siri Ulvestad (who won JWOC Long Gold about a decade ago). Hopefully will be able to build on this in the weeks and months ahead.

Saturday Feb 2, 2019 #

12 PM

Walking 28:00 [1] 2.6 km (10:46 / km)
slept:7.1

Dropped off by A140 and walked into the city with Allen and the dogs before...

Orienteering 46:06 [1] *** 3.7 km (12:28 / km)
ahr:90 max:124 rhr:53

Using the City map from the last course - did some legs and 'found' the location of the missed no. 4. Good fun with the dogs too. Ended up at the Castle and market.

Friday Feb 1, 2019 #

2 PM

Off-road running 47:07 [3] 9.04 km (5:13 / km) +44m 5:05 / km
ahr:140 max:157 rhr:50 slept:7.2 shoes: VJ Supra

Pheasants track - A14 - Dyke - back via ploughed fields path. Hard work on thawed tracks and ploughed fields. Good training though.

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