Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cruachan

In the 30 days ending Nov 30, 2010:

activity

time

miles

Running

17:05:33

139.0

(7:23)

223.7

(4:35)

Off-road running

8:19:14

67.11

(7:26)

108.0

(4:37)

Walking

4:00:00

10.0

(24:00)

16.09

(14:55)

Orienteering

1:05:15

5.59

(11:40)

9.0

(7:15)

Total

30:30:02

221.7

(8:15)

356.79

(5:08)

averages - sleep:7

4:00

0:00

» now

Tuesday Nov 30, 2010 #

6 AM

Running 57:10 [3] 7.5 mi (7:37 / mi)
slept:7.5 shoes: Adidas Response

Into college - bloomin cold n felt tired n sluggish this morning.

5 PM

Running 58:10 [3] 7.5 mi (7:45 / mi)
shoes: Adidas Response

And back home... felt even more tired n drained this evening.

Monday Nov 29, 2010 #

3 PM

Off-road running 49:10 [3] 7.0 mi (7:01 / mi)
slept:7.0 shoes: Adidas Response

After college XC club, running with Jonathan, sixth-former, who is decent n we trotted along just below 7 min miling on the compacted, frosted ground.

Sunday Nov 28, 2010 #

11 AM

Off-road running 1:29:00 [3] 12.0 mi (7:25 / mi)
slept:7.0 shoes: Asics Attacks

Nice n steady run over path to LT, Fish n Duck n back along river n loop around town. Certainly a cold one, - 7C first thing, but lovely in the sun n on frosted ground.

Saturday Nov 27, 2010 #

12 PM

Off-road running warm up/down 21:00 [2] 2.3 mi (9:08 / mi)
slept:8.5 shoes: Adidas Swoops

Across golf course to LT path n back afterwards...

Off-road running tempo 18:00 [4] 2.7 mi (6:40 / mi)
shoes: Adidas Swoops

Tempo fartlek session with Dylan using LT path to the Turkeys n back... 1.18 (0.44), 2.52 (1.00), 2.16 (1.09), 2.21 (1.02), 3.30 (0.50), 0.59. Nice to run at a semi-hard pace n feel no probs with legs or groin.

Friday Nov 26, 2010 #

5 PM

Running 34:00 [2] 4.5 mi (7:33 / mi)
slept:7.5

Pleased to have got out running after long day, travelling back from conference. Cold n felt ok - legs still sore though. Around town.

Thursday Nov 25, 2010 #

5 PM

Running 47:00 [3] 6.5 mi (7:14 / mi)
slept:7.0 shoes: Asics Kayano

Another good run - along canal again with loops around the Vale on their decent, well-lit paths. Nice campus n good for running!

Wednesday Nov 24, 2010 #

5 PM

Running 1:01:10 [3] 9.0 mi (6:48 / mi)
slept:4.0 (injured) shoes: Asics Kayano

At SSAT Conference in Birmingham.... awake early but still managed to get out for a good trot along canal to the Vale n onto Edgbaston campus. Decent pace, but seemed to aggravate groin n hammy.

Tuesday Nov 23, 2010 #

6 AM

Running 31:00 [2] 4.0 mi (7:45 / mi)
slept:6.8 (injured)

Awake early so got up n out for a little shuffle around town. Groin a bit stiff still.

5 PM

Running 44:00 [3] 6.0 mi (7:20 / mi)
(injured)

Steady run around town. Kept pace in check as groin was stiff n causing problems again.

Monday Nov 22, 2010 #

3 PM

Off-road running 53:15 [3] 7.0 mi (7:36 / mi)
slept:7.0 (injured) shoes: Asics Attacks

Had suffered from groin strain throughout day n certainly painful at first. Eased out n got into good rhythm on the grass at College. Chilly out.

Sunday Nov 21, 2010 #

Event: Brighton 10K

2 PM

Off-road running warm up/down 28:00 [2] 3.0 mi (9:20 / mi)
slept:9.0 shoes: Adidas Swoops

Warm up over to CH, warm down back n then after my final bit home. Ok except groin/pelvis strain which i developed during the running :((.

Off-road running hills 15:30 [4] 2.2 mi (7:03 / mi)
shoes: Adidas Swoops

Hill session with Dylan in CH (6 x Hill with jog down recovery)... good enough pace n running ok, except twinges in groin.

Off-road running tempo 16:49 [4] 2.8 mi (6:00 / mi)
shoes: Adidas Swoops

A decent pace run from the golf course, into Kings n down to BF, where i did 2 loops (11.39) before heading back up hill into Kings where i had to stop due to groin strain. Boo hiss...!

Saturday Nov 20, 2010 #

7 AM

Off-road running 43:00 [3] 6.0 mi (7:10 / mi)
slept:6.0 shoes: Asics Attacks

Tired n sleepy from late night but managed to get out for a easy/steady trot off-road around town.

Thursday Nov 18, 2010 #

5 AM

Running 54:40 [3] 7.0 mi (7:49 / mi)
slept:6.5 shoes: Asics Kayano

Awake early so got out for slowish trot around town. Obviously tired from recent sessions n training. Dreary drizzle this morning.

Wednesday Nov 17, 2010 #

12 PM

Running 1:13:13 [3] 10.0 mi (7:19 / mi)
slept:7.0 shoes: Asics Kayano

Had felt very tired last night n struggled to wake this morning. Managed to get out for a decent run at lunchtime - Hunt Road, Grange, Lammas n back thru town etc. Pleasing.

Tuesday Nov 16, 2010 #

5 AM

Running 47:00 [2] 6.0 mi (7:50 / mi)
slept:6.8 shoes: Asics Kayano

Chilly old morning n bladder woke me at 5sh so decided to get out on the icy pavements/roads. Tired this morning.

4 PM

Running 51:00 [3] 7.0 mi (7:17 / mi)
shoes: Asics Kayano

Easy run back across town to the station n back around twon afterwards. Felt farily tired but enjoyed listening to The Final Frontier (again!). Roll on July!!!

Monday Nov 15, 2010 #

3 PM

Off-road running 52:00 [3] 7.0 mi (7:26 / mi)
slept:7.0 shoes: Asics Attacks

Decent run after school on the fields... nice n cold n clipped along at a reasonable pace.

Sunday Nov 14, 2010 #

11 AM

Off-road running 1:27:00 [3] 12.0 mi (7:15 / mi)
slept:8.5

Woke n felt too tired to O so had brek n chilled before getting out on this decent trot - golf course, LT, Fish n Duck, river n loop around town. Tired indeed but enjoyed it.

Friday Nov 12, 2010 #

5 PM

Running 45:00 [2] 6.0 mi (7:30 / mi)
slept:7.0 shoes: Asics Kayano

Nice, easy trot around town. Felt tired but fine after this.

Thursday Nov 11, 2010 #

6 AM

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

Steady run to College - in a real downpour by the end of it. Felt okish.

6 PM

Running 50:00 [3] 7.0 mi (7:09 / mi)
shoes: Asics Kayano

After Govs n back into town. Felt pretty perky n maintained a decent pace tonight.

Wednesday Nov 10, 2010 #

Note
(rest day)

Tired n drained today so no runs.

Tuesday Nov 9, 2010 #

5 PM

Running 50:30 [3] 7.0 mi (7:13 / mi)
slept:7.0 shoes: Asics Kayano

Steady run around town n then met up with Dylan for a trot home. Felt ok.

Monday Nov 8, 2010 #

5 PM

Running 36:00 [3] 5.0 mi (7:12 / mi)
slept:9.5 (sick) shoes: Asics Kayano

Woke at 2.30am with seriously rumbling tum n was sick soon after. Slept til 10 n didnt get to work. However, felt improved by 5sh to head out for a jog. Most likely a bug of some sort, but mercifully short-lived... either that a reaction to the shock of O-ing again!

Sunday Nov 7, 2010 #

10 AM

Off-road running warm up/down 26:30 [2] 5.0 km (5:18 / km)
slept:8.5 shoes: Integrator

Before n after the event today. Felt ok-ish.

Orienteering race 1:05:15 [4] 9.0 km (7:15 / km) +30m 7:08 / km
shoes: Integrator

SUFFOC event at West Harling - a new area in Thetford. Was less clear n open than you might have hoped for n was also strggling with the running n made too many errors. Good to be back out, but.... A long way to go.

Saturday Nov 6, 2010 #

9 AM

Walking 4:00:00 [1] 10.0 mi (24:00 / mi)
slept:5.0

With Duke of Edinburgh on nice march over area south of Cambridge - from Fulbourn to Little Abington. Lovely day n countryside.

Thursday Nov 4, 2010 #

5 AM

Running 1:00:30 [3] 8.0 mi (7:34 / mi)
slept:6.0 shoes: Asics Kayano

Awake v early with daughter off to the States. Felt ragged n v tired, so cut it down to 8 from the intended 10. Effects of week creeping in.

Wednesday Nov 3, 2010 #

12 PM

Running 1:03:30 [3] 9.0 mi (7:03 / mi)
slept:6.5 shoes: Asics Attacks

Got out for a decent run again at lunchtime :). Over bridge, path to Hunt Road, Churchill, St J's fields n back. Nice.

Tuesday Nov 2, 2010 #

5 PM

Running 42:00 [2] 5.25 mi (8:00 / mi)
slept:7.2

With Dylan reverse loop of yesterday n then back after tempo session. Blustery old day/night.

Running tempo 30:10 [4] 4.75 mi (6:21 / mi)

Decent-paced tempo run around usual town loop but with extension around Henley Way n back up Lisle Lane. Tired but ok to be running at pace again.

Monday Nov 1, 2010 #

4 PM

Running 36:30 [3] 5.0 mi (7:18 / mi)
slept:6.0 shoes: Asics Attacks

Decent run with Dylan for about 3 miles n then out around golf course n Kings to finish. Nice to be back early :).

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