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Training Log Archive: Cruachan

In the 30 days ending Sep 30, 2014:

	activity	#	time	miles		km		+m
	Running	14	6:56:38	57.0	(7:19)	91.73	(4:33)
	Off-road running	11	5:34:45	44.75	(7:29)	72.02	(4:39)
	Orienteering	3	1:40:36	8.2	(12:16)	13.2	(7:37)	220
	Walking	3	1:30:00	6.0	(15:00)	9.66	(9:19)
	Fitness training	2	54:00
	Gym	1	19:00
	Treadmill Running	2	14:59	1.75	(8:34)	2.82	(5:19)
	Total	30	17:09:58	117.7		189.42		220
averages - sleep:6.2 weight:75.7kg

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Tuesday Sep 30, 2014 #

6 AM

Running 28:30 [3] 4.0 mi (7:08 / mi)
slept:6.2 shoes: Asics DS Trainer 19

To the SC and back... thighs a bit sore.

6 PM

Off-road running warm up/down 21:30 [2] 2.75 mi (7:49 / mi)
shoes: Inov-8 Mudclaw 265

Down to Brand and back up afters...

Off-road running tempo 26:57 [4] 4.25 mi (6:20 / mi)
shoes: Inov-8 Mudclaw 265

LT reps down on Brand field: 2 x 2 miles with 3 mins: 11.59 and 11.57. Thighs were sore beforehand but got into the session and felt strong throughout. Lovely balmy evening.

Monday Sep 29, 2014 #

3 PM

Treadmill Running warm up/down 8:44 [2] 1.0 mi (8:44 / mi)
slept:6.0 shoes: Asics GT 2170 Bluey

In the gym before the strength session...

Fitness training intervals 23:00 [5]

Strength training on various stations, increasing the intensity from last week...

Off-road running 31:40 [3] 4.0 mi (7:55 / mi)
shoes: Asics GT 2170 Bluey

On the grass with the Running Club.

Sunday Sep 28, 2014 #

8 AM

Off-road running 38:30 [3] 5.0 mi (7:42 / mi)
slept:4.8 shoes: Asics Fuji Trabuco

Woke early, got up to work then out at 8am on the dot. Ely off-road loop. Felt pretty shit.

Saturday Sep 27, 2014 #

9 AM

Walking 30:00 [1] 2.0 mi (15:00 / mi)
slept:8.5

All I felt like mustering - mooch to town and back.

Friday Sep 26, 2014 #

7 AM

Running 30:00 [3] 4.0 mi (7:30 / mi)
slept:5.0 shoes: Asics GT2170 Orange

With Simon T down to the Head of the River to pick up the towpath for an O&B run along the Thames and back. V tired n not feeling great.

Thursday Sep 25, 2014 #

7 AM

Off-road running 22:00 [3] 3.0 mi (7:20 / mi)
slept:6.0 shoes: Asics GT2170 Orange

Over to the University parks for a nice lap. Felt tired.

Wednesday Sep 24, 2014 #

Note
(rest day)

Up early and on train to Oxford at 645. Had intended to train later in day but slept for an hour instead.

Tuesday Sep 23, 2014 #

5 AM

Running 27:57 [3] 4.0 mi (6:59 / mi)
slept:6.0 shoes: Asics DS Trainer 19

Awake early (before 4) so up to work and out before 6 - O&B to the SC and back. Felt pretty decent.

Monday Sep 22, 2014 #

3 PM

Off-road running 32:50 [3] 4.25 mi (7:44 / mi)
slept:7.0 shoes: Asics Fuji Trabuco

Nice run in the sun around th fields... Then into the gym:

4 PM

Gym 19:00 [4]

Circuit of the stations starting with the plank (1 min) and similar time at each one.

Treadmill Running warm up/down 6:15 [2] 0.75 mi (8:20 / mi)
shoes: Asics Fuji Trabuco

Easy warm down...

Sunday Sep 21, 2014 #

Event: London City Race

Note
slept:8.0 (rest day)

Decided late yesterday not to run London. Things haven't been good and I'm perpetually tired. Didn't want to go there and get blown away.

Saturday Sep 20, 2014 #

7 AM

Off-road running 29:30 [3] 4.0 mi (7:23 / mi)
slept:6.0 shoes: Asics Fuji Trabuco

Down to Brand for a couple of laps... Tired (again).

Thursday Sep 18, 2014 #

5 AM

Running 37:00 [3] 5.0 mi (7:24 / mi)
slept:6.5 shoes: Asics GT2170 Orange

Battered and tired so took it easy...

Wednesday Sep 17, 2014 #

11 AM

Fitness training 31:00 [4]
slept:6.2 weight:75.7kg

After a look and diagnosis of the new Bodytrax kit in the Sports Centre with Josh (Fitness Manager), stayed on and did useful session starting and end with spinning (10 mins) and various stations focusing on core, legs and upper. Ouch.

4 PM

Running 39:00 [3] 5.0 mi (7:48 / mi)
shoes: Asics DS Trainer 19

Down to Jesus Green and then back from the Judge to station & finally home.

Orienteering 28:05 [4] 5.0 km (5:37 / km)
shoes: Asics DS Trainer 19

Urban training on Cambridge City map using Open course from last year... Focused on reading detail and judging 1:5000 distances.

Tuesday Sep 16, 2014 #

5 AM

Running 27:40 [3] 4.0 mi (6:55 / mi)
slept:6.8 shoes: Asics DS Trainer 19

River and Lisle run... Pooped.

6 PM

Running 45:30 [3] 6.0 mi (7:35 / mi)
shoes: Asics DS Trainer 19

Back from IVC... felt v tired again. Not good.

Monday Sep 15, 2014 #

3 PM

Off-road running 37:25 [3] 5.0 mi (7:29 / mi)
slept:7.0 shoes: Asics Fuji Trabuco

Laps of IVC fields, feeling rough and battered still...

Sunday Sep 14, 2014 #

8 AM

Off-road running 28:00 [3] 4.0 mi (7:00 / mi)
slept:6.2 shoes: Asics Fuji Trabuco

Out towards the chickens but stopped to collect loads of blackberries :-) Back felt improved and illness gone, though still feel ragged.

Saturday Sep 13, 2014 #

12 PM

Running 10:00 [3] 1.0 mi (10:00 / mi)
(injured) (sick) shoes: Asics DS Trainer 19

To the petrol station and back... Felt reasonable. Back pain subsided. A strange one...

Friday Sep 12, 2014 #

Note
slept:5.5 (injured) (sick) (rest day)

Rubbish night's sleep, woke with sweats and horrendous back pain.

Thursday Sep 11, 2014 #

Running 22:00 [3] 3.0 mi (7:20 / mi)
slept:6.0 (injured) shoes: Asics DS Trainer 19

Sleeping and feeling rubbish... back.

Wednesday Sep 10, 2014 #

5 AM

Running 28:50 [3] 4.0 mi (7:13 / mi)
slept:5.5 shoes: Asics DS Trainer 19

Another early wake-up so got up, worked a bit, and headed out O&B to the SC. Cool big moon.

Tuesday Sep 9, 2014 #

6 AM

Running 42:00 [3] 6.0 mi (7:00 / mi)
slept:6.5 shoes: Asics DS Trainer 19

Decent trot to work but still feeling battered... Cooler this morn. 8c.

Monday Sep 8, 2014 #

3 PM

Off-road running 37:23 [3] 5.0 mi (7:29 / mi)
slept:6.0 shoes: Asics Fuji Trabuco

Easy running on own and with RC afters.... Battered and still living the trauma of yesterday.

Sunday Sep 7, 2014 #

Event: British Middle Champs (UKOL)

12 PM

Off-road running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
slept:7.0 shoes: Inov-8 Mudclaw 265

In the field and to the start...

Orienteering race 42:31 [5] 4.2 km (10:07 / km) +220m 8:01 / km
shoes: Inov-8 Mudclaw 265

British Middles on Brereton Spurs... Warming up felt good and started strongly, even pipping Dave Schorah on Elite to the first control, the controls flew by and I knew I was going well... Descended fast to 7 and then saw the thicket for 8. Bang. 2nd on M45 and 3rd overall on the course at that point, the next 6.5 mins can only be described in various four letters. I think I went too left, too high and forced myself to see clearings everywhere. Ended up at 11 and tried a bearing only to return to 8. Tried again and got there. 6'35 to travel 80 metres on an O course. That's 5 seconds a metre. Or 0.4 miles an hour. Tortoise speed in other words. Knew I had majorly blown things and that was it... Felt flat and dead. Every hill was a mountain and made slips to most of the other controls with brain not in gear. Passed by Martin Ward at 24 and couldn't have cared less. A humiliation to finish 18th on 45 and something like 28th on Course 4. Uber-crap. On a positive note, those first 8 mins were sublime and showed what I can do; those other 34 mins highlight what I need to do over the Autumn and Winter to get back up anywhere again. Perhaps it is the perfect motivation?

Saturday Sep 6, 2014 #

Event: British Sprint Champs (UKOL)/(PROLOGUE)

11 AM

Walking 30:00 [1] 2.0 mi (15:00 / mi)

To town and back... taking it easy.

Friday Sep 5, 2014 #

5 AM

Running 28:43 [3] 4.0 mi (7:11 / mi)
slept:4.6 shoes: Asics DS Trainer 19

Another early wake up, so got out to the SC and back via Silver St. Don't think I'm doing the Sprint and will see how feel on Sat eve for the Middle.

Thursday Sep 4, 2014 #

Note
(rest day)

Hardest day of the year on the work front... 6 assemblies, duties galore, 2.5hr meeting to chair. On a positive, it should get 'easier' from now on!

Wednesday Sep 3, 2014 #

5 AM

Running 28:00 [3] 4.0 mi (7:00 / mi)
slept:6.0 shoes: Asics DS Trainer 19

Awake and out early... tired.

3 PM

Off-road running 19:00 [3] 2.5 mi (7:36 / mi)
shoes: Inov-8 Mudclaw 265

Before and after the training... Tired.

Orienteering 30:00 [3] 4.0 km (7:30 / km)
shoes: Inov-8 Mudclaw 265

1:10, middle-style training... Felt ragged and stumbled often due to fatigue. However, good to do.

Tuesday Sep 2, 2014 #

5 AM

Running 21:28 [3] 3.0 mi (7:09 / mi)
slept:4.5 shoes: Asics GT2170 Orange

Awake v early as per usual ahead of first day of academic year. Out for a reasonable trot around the River loop. Hammy tight at first but eased out during the run.

Monday Sep 1, 2014 #

4 PM

Walking 30:00 [1] 2.0 mi (15:00 / mi)
slept:6.5

Felt battered from yesterday and back at work... Enough said.

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