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Training Log Archive: Cruachan

In the 30 days ending Apr 30, 2009:

	activity	#	time	miles		km		+m
	Running	14	10:19:30	85.5	(7:15)	137.6	(4:30)
	Off-road running	9	6:36:55	53.3	(7:27)	85.78	(4:38)
	Orienteering	2	1:22:32	6.59	(12:31)	10.61	(7:47)	270	17 /	21c	80%
	Circuits	1	50:00
	Terrain training	2	23:00	1.92	(11:59)	3.09	(7:27)	120
	Total	23	19:31:57	147.31		237.07		390	17 /	21c	80%
averages - sleep:7

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Thursday Apr 30, 2009 #

Running 36:00 [2] 5.0 mi (7:12 / mi)
slept:5.5 shoes: Adidas Response

Nice steady run to College with an extension via Madingley Road, Storey's Way, Oxford Road and then into Histon at the other end. Hams a bit tight but ran on toes more and that seemed to do the trick.

Running 34:00 [3] 5.0 mi (6:48 / mi)
shoes: Adidas Response

Back from the College. Felt quite perky and ran at a decent enough pace once warmed.

Wednesday Apr 29, 2009 #

Off-road running 30:40 [2] 4.0 mi (7:40 / mi)
slept:6.5 shoes: Hi-Tec 2

Easy run... lovely morning. Blue skies and chilly. Laps of Jesus and Midsummer. Both hams tight.

Tuesday Apr 28, 2009 #

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

After day in London, ran back to College from home for a Governors' Meeting. Felt fine.

Running 20:00 [3] 3.0 mi (6:40 / mi)

And back after the meeting - setting off from College at 9.15pm. Felt quite chirpy!

Monday Apr 27, 2009 #

Off-road running warm up/down 35:30 [2] 5.0 mi (7:06 / mi)
slept:8.0

Ran down to Jesus and then around Midsummer... following session back down around Jesus.

Terrain training hills 15:00 [4] 1.8 km (8:20 / km) +120m 6:15 / km

It's true! Terrain training (British Mids in mind) in the centre of Cambridge...well, repeated ascents and descents of Castle Mound. What's an ancient monument for if not for flatland orienteers to use for hill work?? Was actually a very tough little session - thighs began to scream towards end and even finished with a 20 second run to the imaginary finishline on the Shire Hall lawn. O what would my bosses (until 31 August) think if they'd seen me!?!

Sunday Apr 26, 2009 #

Running 1:20:20 [2] 11.0 mi (7:18 / mi)
slept:8.5 shoes: Asics Enduro

Long sleep but a bit disjointed. Mixed terrain run - up Madingley Road, cemetery, 800 Wood, Madingley Hall and back. Some lovely areas for future training. Warm out.

Saturday Apr 25, 2009 #

Off-road running warm up/down 14:00 [1] 1.8 mi (7:47 / mi)
slept:6.5 shoes: Integrator

Warm up and down at the HH event.

Orienteering race 35:32 [4] *** 4.8 km (7:24 / km) +110m 6:39 / km
spiked:17/21c shoes: Integrator

Low key event at Mardley Heath. Never been there before but what a fantastic little area. Map at 1:5000 and terrain was old quarry now beautifully forested. Very intricate and detailed. Ran ok and made two errors which cost me 3 mins (as well 2 more where I lost a little more time) - it's that sort of area. Started to run out of steam towards the end and so the decision to miss the Long Race seems very sensible. Great to be back competing and hammy was not too bad.

Orienteering 10:00 [3] 1.0 mi (10:00 / mi)

Back into the area after the race to do some training. Still made a mistake on 14!

Friday Apr 24, 2009 #

Note
slept:7.0 (rest day)

Shattered so no training.

Thursday Apr 23, 2009 #

Running 23:00 [2] 3.0 mi (7:40 / mi)
slept:7.0 shoes: Adidas Response

Was barely awake when started running. Managed to wake up some way on the run to work. Easy pace and hammy not too tight.

Running 21:00 [3] 3.0 mi (7:00 / mi)
shoes: Adidas Response

Ran home and felt ok. However, tired at the end of another long day and only did the basic run (didnt leave until 845).

Wednesday Apr 22, 2009 #

Note
slept:7.0 (rest day)

On the road to work at 7.30am and didnt get back home until 945pm. Training was put on hold today.

Tuesday Apr 21, 2009 #

Running 40:20 [2] 5.5 mi (7:20 / mi)
slept:5.5 shoes: Adidas Response

Easy run along river to Fen Ditton and back. Felt very tired and sluggish after poor night's sleep - partly caused by the loud natter from downstairs. Man-flu taken hold. Snotty.

Monday Apr 20, 2009 #

Running 39:00 [3] 5.5 mi (7:05 / mi)
slept:6.5 shoes: Hi-Tec 2

A mixed terrain run - on the fields behind the College before heading onto the roads into town. Felt ok after feeling low with man-flu in the afternoon... of course, it could also have been back to work syndrome!

Sunday Apr 19, 2009 #

Note
(rest day)

Back to work tomorrow and didnt feel like training!

Saturday Apr 18, 2009 #

Running 40:00 [3] 5.5 mi (7:16 / mi)
slept:8.5

Into town for some shopping and then loop around Jesus and Midsummer. Felt better on the grass, so to speak!

Friday Apr 17, 2009 #

Running 33:15 [2] 4.5 mi (7:23 / mi)
slept:6.5 shoes: Asics Enduro

Mixed run - some road, some parkland. Felt tired and drained.

Thursday Apr 16, 2009 #

Off-road running 30:00 [3] 4.0 mi (7:30 / mi)
slept:7.0 shoes: Integrator

Warm up and down before session - from Roman Camps car park.

Terrain training 8:00 [3] 0.8 mi (10:00 / mi)
shoes: Integrator

Some terrain running to get to the 'start' of the course.

Orienteering 37:00 [3] 4.2 km (8:49 / km) +160m 7:24 / km

Did the final section of JK Day 2 from 2006 - what i should have done 3 years ago!?! Of course, it was lovely in comparison to the crud of the early part of the race. Took it steady and was pretty clean as well... Grrrr!

Wednesday Apr 15, 2009 #

Running 22:30 [2] 3.0 mi (7:30 / mi)
shoes: Hi-Tec 2

Easy run into College. Felt tired and drained.

Off-road running 52:20 [3] 7.0 mi (7:29 / mi)
slept:8.0 shoes: Asics Enduro

Lovely afternoon run around Dunscombe Park and even included a little stroll into the terrain at one point. Would make a great location for a JK Relay!

Tuesday Apr 14, 2009 #

Running 50:00 [3] 7.0 mi (7:09 / mi)
slept:9.0 shoes: Adidas Response

Run back from IVC into town and then around the commons. Felt good.

Monday Apr 13, 2009 #

Off-road running 38:00 [2] 5.0 mi (7:36 / mi)
slept:8.0 shoes: Asics Enduro

Easy run around Jesus, Midsummer and Stourbridge. Felt dead-legged.

Sunday Apr 12, 2009 #

Off-road running 1:01:15 [2] 8.5 mi (7:12 / mi)
slept:10.0 shoes: Asics Enduro

Easy run over the Commons to Fen Ditton and back with an additional loop on Jesus. Felt very tired and drained.

Saturday Apr 11, 2009 #

Running 41:20 [3] 6.0 mi (6:53 / mi)
slept:9.0

Probably ran further than 6 miles... was running at a good aerobic pace in new shoes on a lovely Saturday evening around Cambridge - Huntingdon Road, Moller, Madingley, Grange Road, Newnham and back via town.

Friday Apr 10, 2009 #

Running 31:30 [2] 4.5 mi (7:00 / mi)
slept:9.5 shoes: Hi-Tec 2

Ran from Richmond Road around Moller to backs and then through town. Felt fine - even ended with a stride out up the Hertford Street hill!

Thursday Apr 9, 2009 #

Event: JK 2009

Wednesday Apr 8, 2009 #

Circuits 50:00 [3]
slept:6.0

Focused on upper body and core stability.

Tuesday Apr 7, 2009 #

Off-road running 31:40 [2] 4.5 mi (7:02 / mi)
slept:6.5 shoes: Asics Enduro

Down to Jesus Green, Midsummer and Stourbridge Commons. Felt relaxed.

Off-road running 1:05:00 [3] 8.0 mi (8:07 / mi)

Lovely off-road run including some hills. Felt relaxed and ran ok.

Monday Apr 6, 2009 #

Note
(rest day)

Moving.

Sunday Apr 5, 2009 #

Note
slept:2.5

Get back home from Africa at 10am having been 'on the road' since 9 the previous morning! Tired and emotional after such a journey....

Off-road running 38:30 [2] 5.5 mi (7:00 / mi)
shoes: Asics Enduro

A nice late afternoon run around King's School and Brand Field. Felt ok in spite of journey and fatigue.

Saturday Apr 4, 2009 #

Running 1:01:15 [3] 8.0 mi (7:39 / mi)
slept:6.0 shoes: Hi-Tec 2

Steady run around the plaza and concourses of Jo'burg Airport... managed to find a lap which is about 10mins in length and do 6 laps including 6 ascents (and descents) of a long flight of steps. Probably further than 8 as was running well.

Friday Apr 3, 2009 #

Running 25:00 [2] 3.0 mi (8:20 / mi)
slept:3.5 shoes: Hi-Tec 2

Easy evening run on roads and dirt track at front of hotel.

Thursday Apr 2, 2009 #

Note

Spend the morning visiting two primary schools which are even more humbling. There are children with visible signs of malnutrition and illness, but they welcome us and come alive when they see their faces in the digital camera. The conditions of the school are unbelievable... will never complain about our schools again.

Travel back to Maputo but the journey is plagued with delays and we take 17 hours to complete the trip arriving back in the capital at 4am on Friday.

Wednesday Apr 1, 2009 #

Note

One of the most humbling days of my life... travel from Quilenane by road and then dirt track to Maganja da Costa. Mud huts, no running water and rural poverty... but the people are welcoming, generous and smiling. I shed many tears. Somehow think we've got it wrong.

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