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Training Log Archive: Cruachan

In the 30 days ending Jun 30, 2010:

activity

time

miles

Running

17:57:27

145.39

(7:25)

233.99

(4:36)

Off-road running

10:19:39

81.0

(7:39)

130.36

(4:45)

Orienteering

1:55:54

8.85

(13:05)

14.25

(8:08)

195

17 /

20c

85%

Terrain training

1:00:10

7.5

(8:01)

12.07

(4:59)

Total

31:13:10

242.75

(7:43)

390.66

(4:48)

195

17 /

20c

85%

averages - sleep:6.5 weight:77.6kg

1:50

0:00

» now

Wednesday Jun 30, 2010 #

5 AM

Running 1:17:00 [3] 10.0 mi (7:42 / mi)
slept:6.5 shoes: Asics Attacks

Up n out early for the run to work. Felt a tad laboured but only to be expected after last night's session... still not sure why the wheels came off so dramatically!

Tuesday Jun 29, 2010 #

6 PM

Running warm up/down 26:00 [2] 3.0 mi (8:40 / mi)
shoes: Asics Attacks

Down to Amherst and back after session.... Had felt dodgy today in heat. Got home early, but felt v tired so slept for an hour n also had dicky tum :((.

7 PM

Off-road running intervals 25:00 [5] 3.5 mi (7:09 / mi)

Track session with Ely Runners on grass track at Amherst... 400, 800, 1600, 800, 400 Pyramid (all with 400 jog in between). Had hoped to run at 800/1500/3-5K pace but clearly struggled tonight.... heat?, v tired n under the weather with tum? Started well but got passed and dropped by Stephen P on the 1600. Times: 69, 2.34, 5.33, 2.41, 71.6.

Monday Jun 28, 2010 #

5 AM

Running 57:10 [3] 7.5 mi (7:37 / mi)
slept:5.5 shoes: Asics Attacks

Awake early - too warm to sleep! Out at 5.30 for loopy run around town. Felt tired n stiff at first, but legs eased out eventually.

Sunday Jun 27, 2010 #

8 AM

Off-road running 1:17:35 [3] 10.0 mi (7:46 / mi)
slept:7.5 shoes: Asics Attacks

Around Beresford loop with Dylan and then out round LT loop. Hot n felt tired from session, but took it easy n enjoyed it.

Saturday Jun 26, 2010 #

8 AM

Off-road running 29:04 [3] 4.0 mi (7:16 / mi)
slept:6.0 weight:77.6kg

In spite of long day n late night, awake early so out after signing some reports (200 this weekend!)... already warm at 8sh. Felt ok n chirpy in legs.

5 PM

Running warm up/down 42:00 [2] 5.25 mi (8:00 / mi)

Very warm afternoon.... out with Dylan past the cathedral and down to the river; back via Tesco n Kings. Then some more jogging after the session.

6 PM

Running long 23:00 [5] 3.75 mi (6:08 / mi)

5K pace session on roads (same as a couple of weeks ago)... 6 x 3min (60 secs recovery). Tough in heat n certainly struggled on 5 and 6. Pleased to have got out after yesterday's long day which left me needing a pm nap during the Uruguay game - which pleased son resplendent in his sky blue shirt!

Friday Jun 25, 2010 #

Note
slept:5.5 (rest day)

Early rise for the day-trip to France with Year 7. Great day out but not back until 10pm.

Thursday Jun 24, 2010 #

5 AM

Running 50:40 [3] 7.0 mi (7:14 / mi)
slept:5.8

Another early waking (before 5) so got out to work n had decent run - felt pretty good and relaxed through town.

5 PM

Off-road running warm up/down 30:00 [2] 3.5 mi (8:34 / mi)
shoes: Asics Enduro

Golf course, kings n down to Brand n back afterwards... felt tired but pleased with session.

Off-road running intervals 12:20 [5] 1.5 mi (8:13 / mi)

800m pace interval session around the cricket field on Brand - in spikes: 8 x 40 secs (with 60 secs jog/walk). Intense little session!

Wednesday Jun 23, 2010 #

5 AM

Off-road running 31:20 [2] 4.0 mi (7:50 / mi)
slept:6.5 shoes: Asics Attacks

Another early start which was lovely in the sun around the cathedral etc.... Felt okish.

8 PM

Note
(rest day)

First missed planned-for session in the past few weeks which was a shame but I was tired n hot and had a long, hard day at work :((.

Tuesday Jun 22, 2010 #

6 AM

Running 52:00 [3] 7.0 mi (7:26 / mi)
slept:5.0 shoes: Asics Attacks

Dodgy night's sleep but felt ok on run in.

4 PM

Running 47:40 [3] 7.0 mi (6:49 / mi)
shoes: Asics Attacks

In spite of humidity, managed to run at decent pace back thru town... sweaty!

Monday Jun 21, 2010 #

Note
slept:7.0 (rest day)

No real reason!

Sunday Jun 20, 2010 #

2 PM

Off-road running warm up/down 36:00 [2] 4.75 mi (7:35 / mi)

Down to Brand, around the track including a couple of stride outs, back home and then out again to do my own session and a relaxed run afters to finish.

3 PM

Off-road running intervals 11:00 [4] 1.5 mi (7:20 / mi)
slept:8.5

Relaxed intervals on the track with dylan - 6 x 200m with 200 jog: 36.4, 39.0, 38.6, 38.7, 38.3, 37.1.

Off-road running intervals 23:00 [5] 3.75 mi (6:08 / mi)

Following the stuff with dylan did 6 x 3 mins (1 min rec) from the golf club, into kings and down onto brand including 2 reps (4 and 5) on the track (going thru 800m in 2.43 in each). Felt tired n drained.

Saturday Jun 19, 2010 #

7 AM

Running 38:00 [2] 5.0 mi (7:36 / mi)
slept:8.0 shoes: Asics Attacks

Out for a decent trot around town, with some off-road, and ending up at Tesco for brekkie things :)).

6 PM

Running 36:00 [3] 5.0 mi (7:12 / mi)
shoes: Asics Kayano

Decent run with dylan around Beresford loop (19.20) and then to Tes and back at a more relaxed pace.... Didnt do a session as got hung up on the Debacle of the club champs |:||.

Friday Jun 18, 2010 #

Note
slept:5.5 (rest day)

Tired after late night and a couple of shandies!

Thursday Jun 17, 2010 #

5 AM

Running 53:00 [3] 7.0 mi (7:34 / mi)
slept:6.0 shoes: Asics Attacks

Awake early again (theme of the week) so up n out for another nice n decent trot around town both on and off-roads.

Wednesday Jun 16, 2010 #

5 AM

Running 33:20 [2] 4.5 mi (7:24 / mi)
slept:6.0 shoes: Asics Attacks

Awake early again so got out for a decent trot around town... Legs not too bad.

6 PM

Terrain training 1:00:10 [3] 7.5 mi (8:01 / mi)

Epping NW - mostly on paths/tracks but did some forest running to check some sites n stuff for the club champs. Lovely evening with some great views acorss London.

Tuesday Jun 15, 2010 #

5 AM

Running 30:00 [2] 4.0 mi (7:30 / mi)
slept:7.0 shoes: Asics Attacks

Lovely bright but slightly chilly morning - around town, some off-road. Felt ok.

4 PM

Off-road running warm up/down 23:00 [2] 3.0 mi (7:40 / mi)

On fields before and after session...

Off-road running intervals 32:20 [5] 5.0 mi (6:28 / mi)

Good old-fashioned tough interval session on track - 16 x 400m with 100m (45 secs) jog recovery... aiming for 3k pace and only just managed it due to stiff breeze, uneven ground and undulating track(!): 80.6, 76.0, 76.9, 78.7, 79.9, 78.0, 78.8, 78.2, 79.2, 78.7, 78.9, 79.4, 78.6, 77.9, 78.1, 74.6 [Av: 78.3].

Monday Jun 14, 2010 #

6 AM

Running 38:40 [2] 5.0 mi (7:44 / mi)
slept:4.5 shoes: Asics Kayano

Early morning crawl (late night etc!) around town... nothing to say, apart from fact I managed to get out!

Sunday Jun 13, 2010 #

Event: British Age Sprint Champs

9 AM

Off-road running 1:47:10 [3] 13.0 mi (8:15 / mi)
slept:7.0 shoes: Asics Attacks

Along the river on the far bank and was heading back when met up with ER and joined them on a new loop (for me) down to the kingfisher bridge n back via barway. Felt tired but relaxed.

Saturday Jun 12, 2010 #

8 AM

Running 32:24 [2] 4.5 mi (7:12 / mi)
slept:6.0

Easy run around town n common. Felt a bit tired but nice n relaxed as well.

5 PM

Off-road running warm up/down 37:00 [2] 4.25 mi (8:42 / mi)

Down to Brand and a lap with some 20secs strides and then round again afterwards and back via Tes.... pleased with session.

6 PM

Off-road running intervals 25:30 [5] 4.25 mi (6:00 / mi)

4 x BF Mile with 90 secs recovery - 5.16, 5.15, 5.17.3, 5.11.6 [Av: 5.15]. Toughie and had to contend with a strong breeze back to the start, but really pleased.

Friday Jun 11, 2010 #

Note
slept:6.5 (rest day)

A bit weary so took a resty for the first time in a while...

Thursday Jun 10, 2010 #

7 PM

Running 57:30 [3] 8.0 mi (7:11 / mi)
slept:6.0 shoes: Asics Kayano

Ran the 10K course in the opposite direction to marshal the Handicap. Did some more in the middle and at the end. Wet and drizzly but felt strong.

Wednesday Jun 9, 2010 #

7 PM

Running warm up/down 40:00 [2] 4.6 mi (8:42 / mi)
slept:7.3 shoes: Asics Kayano

Warm ups n downs with some fast strides.... around the track area and grass at St Ives.

Running race 2:20 [5] 0.8 km (2:55 / km)

What a hoot!... 800m race in 2.20.4. Went thru in 67 and then clearly died some. Such a shock to the system - but then it has been 15 years since my last one! Enjoyed it in a perverse way.

8 PM

Running race 4:41 [5] 1.5 km (3:07 / km)

And then followed that race 40 mins later with a 1500m in 4.41.7 - felt much better on this one (in spite of earlier efforts) going thru in 74, 2.30 and then 3.29 at bell - even had a ding-dong sprint down the straight with some whipper-snapper! Was alos lovely to toe the line with me son who ran 5.43:)).

Tuesday Jun 8, 2010 #

6 AM

Running 37:30 [2] 5.0 mi (7:30 / mi)
slept:7.0 shoes: Asics Attacks

From the bahnhof via mill road n chesterton.... tired but soon woke up in the rain.

4 PM

Running 57:40 [3] 8.0 mi (7:12 / mi)
shoes: Asics Attacks

And the return... over fields, thru the Arbury, jesus green n mill road. Legs tired n foot sore but otherwise ok! Humid out with bit of rain at end.

Monday Jun 7, 2010 #

3 PM

Off-road running 30:30 [2] 4.0 mi (7:38 / mi)
slept:7.0 shoes: Asics Attacks

Nice n easy paced run around the fields behind the College. Legs sore but this certainly helped.

Sunday Jun 6, 2010 #

10 AM

Off-road running warm up/down 53:50 [2] 6.5 mi (8:17 / mi)
slept:5.0 shoes: Asics Attacks

Decent warm-up and then long warm down around the woods.... felt ok (though foot sore afterwards).

11 AM

Orienteering race 40:54 [5] ** 6.25 km (6:33 / km) +135m 5:54 / km
spiked:17/20c shoes: Integrator

SE Relays at Whippendell Wood... last leg and only had a few metres on Ed Catmur. We had the first same 12 controls n i managed to keep in touch but lost time (2.5 mins) n intensity in final 2 loops - especially felt effects of yesterday's session later on. Finished 2nd overall.

5 PM

Note

End of O season for me.... no more events until late Autumn (possibly even early 2011?). Picked up a knock to my foot which underlines the dangers of combining O racing/training with straightforward running - managed to get some ice from Starbucks on way home to start icing it! Am now looking forward to a track/road season (5K or less) with some longer stuff (10K/half-marathon) in the Autumn.

Saturday Jun 5, 2010 #

7 AM

Running 28:00 [3] 4.0 mi (7:00 / mi)
slept:7.5

Out early-ish (woke without alarm and in spite of a waking hour in the middle of the night) and felt decent after warming up etc. Gonna be a warm one today...

5 PM

Running warm up/down 36:00 [2] 4.2 mi (8:34 / mi)

Warm up - to town and back to get a duck! - and very easy after the session. Hot, hot n hot.

Running intervals 23:00 [5] 3.8 mi (6:03 / mi)

Decided to run the 5k session on the roads in anticipation of races ahead. Did 6 x 3 mins with 1 min recovery.... Started from witchford road, down norfolk, along beresford and up walsingham way into west end to the end and back... reps 3 and 5 were significantly ascending (with 2 and 4 correspondingly descending). Probably went off too fast on 1 n 2 as felt the wheels coming off later on - but overall another good session :)).

Friday Jun 4, 2010 #

6 AM

Running 37:00 [3] 5.0 mi (7:24 / mi)
slept:7.0

Decent morning run around town. Legs a little sore but enjoying things at the moment so no probs. Sunny already at this hour.

Thursday Jun 3, 2010 #

1 PM

Off-road running 35:00 [2] 4.5 mi (7:47 / mi)
slept:8.0 shoes: Integrator

Run from Baldwin's Hill over to High Beech and back after the O-training... hot!

Orienteering 1:15:00 [3] 8.0 km (9:23 / km) +60m 9:02 / km
shoes: Integrator

Around various bits of Epping NW planning courses and control sites for the club champs... enjoyed it in spite of warmth of the afternoon.

Wednesday Jun 2, 2010 #

8 PM

Running warm up/down 33:00 [2] 4.0 mi (8:15 / mi)
slept:7.0

Warm up n down at Cambridge track - enjoying the late evening sun n lovely conditions....

Running race 9:52 [5] 3.0 km (3:17 / km)

Eastern Vets League 3k... 3rd in race with k splits of 3.15, 3.22, 3.14. With the leading pair and got dropped in final lap. Pretty pleased n really feel I've got a lot more room for improvement. First k felt relaxed n found myself chopping my stride behind the leaders. Dont feel I've raced full out but had a very hard blow-out - will take a few races to get back into things. Great to be back racing again :)).

Tuesday Jun 1, 2010 #

4 PM

Running 1:14:00 [3] 10.0 mi (7:24 / mi)
slept:5.0 shoes: Asics Kayano

Had had a rubbish night's sleep (up for a couple of hours - but at least managed to finally catch an episode of 'Luther'!) and then in work all day, so pretty pleased to have got out for a decent amble down into the city via Grange Rd n Lammas... even managed to have a sneak into Fopp as well :)). Pretty damp day.

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