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Training Log Archive: Cruachan

In the 30 days ending Apr 30, 2016:

	activity	#	time	miles		km		+m
	Running	14	7:12:03	56.92	(7:35)	91.6	(4:43)
	Orienteering	9	7:03:36	34.42	(12:18)	55.4	(7:39)	1680	92 /	118c	77%
	Fitness training	4	2:11:00	5.47		8.8
	Off-road running	8	1:32:05	11.62	(7:55)	18.7	(4:55)	60
	Swimming	1	21:40	0.59	(36:42)	0.95	(22:48)
	Cycling	1	20:00	7.08	(2:49)	11.4	(1:45)
	Treadmill Running	1	5:30	0.62	(8:51)	1.0	(5:30)
	Total	26	18:45:54	116.72		187.85		1740	92 /	118c	77%
averages - sleep:6.2 weight:74.9kg

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Saturday Apr 30, 2016 #

Event: British Orienteering Championships 2016 Long Distance

3 PM

Off-road running warm up/down 10:00 [2] 1.6 km (6:15 / km)
shoes: Integrator 4

Trying to get into the zone ahead of BOC... Felt rubbish. A portent indeed.

4 PM

Orienteering race 19:00 [5] **** 2.1 km (9:03 / km) +60m 7:55 / km
spiked:4/6c slept:5.0 (injured) shoes: Integrator 4

BOC Individual at Brown Clee. Last starter. In th warm up, I felt rubbish. Thighs dead and all, but tried to get beyond that and focus on the Oing. Didn't work. Started with Bill Ed on 45L and he left me standing on the rides through to the open area. Was already stumbling around. Made hash of 1 and then even worse on 2 overshooting by 100m or so. Nothing made sense. 3 was more straightforward so settled and indeed split times were improving. 9th for 6... 100 metres into leg to 7, my (lower) left hamstring popped. I tried to jog, but it was way too sore. Nothing to do except walk back to the finish. The drive back to Brum was painful.

Thursday Apr 28, 2016 #

Note
(rest day)

Decided to 'rest' up ahead of Saturday... tickly throat emerged at end of day!

Wednesday Apr 27, 2016 #

6 PM

Running 22:35 [3] 5.0 km (4:31 / km)
shoes: Asics GT1000

North End O&B - just headed out into another cold shower - and boy was it chilly on forehead and hands (and was wearing gloves). Hammy sore but otherwise okay and certainly woke me up!

Tuesday Apr 26, 2016 #

Note
(rest day)

Sore legs...

Monday Apr 25, 2016 #

6 AM

Running 24:35 [3] 5.0 km (4:55 / km)
shoes: Asics GT2170 Orange

Recovery run - out and back along North End road. Thighs sore. Early out as in London all day.

Sunday Apr 24, 2016 #

Event: TVOC Chiltern Challenge

11 AM

Off-road running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Integrator 4

Mostly before and a little afterwards...

Orienteering race 1:06:07 [5] *** 8.9 km (7:26 / km) +340m 6:14 / km
spiked:19/24c shoes: Integrator 4

Chiltern Challenge at Wendover: Did Brown as it had th most controls (apart from Black). Descended to much to 1 and lost 30 secs. Should have contoured to 2 and then a couple of misses to 21 & 22 - probably about 75 secs in total. Most time lost due to fatigue and struggling to run hard (again). Particularly suffered on the hills. Enjoyed it and area should be good for the Middles in 2017. 5 mins down on Nigel B.

Saturday Apr 23, 2016 #

Note
slept:5.2 (rest day)

Early start to get to Bedford to get to London for academy event and then back for a gig afters!

Friday Apr 22, 2016 #

7 AM

Running 27:05 [3] 6.0 km (4:31 / km)
shoes: Asics GT2170 Orange

Decent trot around the village - feeling a little less fatigued.

Thursday Apr 21, 2016 #

Note
(rest day)

Legs sore and tired from early shift (5 - 8am).

Wednesday Apr 20, 2016 #

5 PM

Running 1:04:00 [3] 14.0 km (4:34 / km)
slept:6.7 shoes: Asics GT2170 Orange

Lovely late afty run - North End, Burwell n back via Heath Rd. Had thought bout going to Ick but A14 closed eastbound Nr Bury. Legs sore n days of road running getting numbered. 6'50 last mile n couldnt have gone quicker or am sure calves/hams would have torn.

Tuesday Apr 19, 2016 #

6 AM

Running 47:45 [3] 10.0 km (4:47 / km)
shoes: Asics GT2170 Orange

Legs sore but able to run relaxed - around the Newmarket loop.

Monday Apr 18, 2016 #

5 PM

Running 27:53 [3] 6.0 km (4:39 / km)
shoes: Asics GT1000

Easy paced recovery run up North End road and 400m on the old railway and back. Legs sore but you just have to get out (as the Old Man says!).

Sunday Apr 17, 2016 #

10 AM

Off-road running warm up/down 9:00 [2] 1.6 km (5:37 / km)
shoes: Integrator 4

Mostly before and a little afterwards...

Orienteering race 1:15:16 [5] *** 7.6 km (9:54 / km) +400m 7:50 / km
spiked:22/30c shoes: Integrator 4

Having decided to miss the Northern Champs, I thought it would be good to come up to Norfolk for the NOR event at Pretty Corner. It was the usually combination of trickiness (and I made plenty of fatigued mistakes, probably costing 3-4 mins in total) and physical effort (really struggled on the climbs again). Overall, a decent enough training outing - with plenty of climb (nearly as much as Mulgrave would have been for a similar distance!).

Saturday Apr 16, 2016 #

Event: Northern Champs Weekend

1 PM

Running warm up/down 9:00 [3] 1.6 km (5:37 / km)
shoes: Brooks ST 5 Racers

In the leisure centre first to stay out of the rain and then over to the start - soaked before I began!

2 PM

Orienteering race 42:44 [5] *** 5.6 km (7:38 / km) +190m 6:31 / km
spiked:27/30c shoes: Brooks ST 5 Racers

CLOK/UKOL event at Whitby. What an urban! Soggy, muddy and physically tough - struggled in the conditions and made a bit of a mess of 1 which didn't settle me. Never felt like I was flowing and seriously struggled up the hills again... Nothing major in terms of time losses but just wasn't reading things quickly enough. Too far down on NB and QH for my liking. Should have been 3-4 mins quicker. Was cold and tired so decided to return afterwards... all in all, an interesting day trip!

Friday Apr 15, 2016 #

6 AM

Running 27:40 [3] 6.0 km (4:37 / km)
slept:6.9 shoes: Asics GT1000

Village run - rather soggy this morning. Nice to get out.

Thursday Apr 14, 2016 #

Note
(rest day)

Long old day... plus needed a resty after yesterday.

Wednesday Apr 13, 2016 #

4 PM

Off-road running warm up/down 14:00 [3] 3.0 km (4:40 / km)
slept:6.9 shoes: Inov-8 Mudclaw 265

From the car to the top end of the map and back from the golf course...

Orienteering hills 49:00 [4] *** 7.0 km (7:00 / km) +250m 5:56 / km
shoes: Inov-8 Mudclaw 265

Terrain, hill and contour training at Therfield - big focus on the woods at the Eastern end as I think they spookily mirror Mulgrave Woods. Repeated ascents of various climbs. Found it tough and struggled through the terrain - not helped by the increase in vegetation since end of March. Tough but just what the Dr ordered.

Tuesday Apr 12, 2016 #

6 PM

Running 27:32 [3] 6.0 km (4:35 / km)
shoes: Asics GT1000

Knackered and legs sore... Tesco loop.

Monday Apr 11, 2016 #

3 PM

Cycling tempo 20:00 [4] 11.4 km (1:45 / km)

On bike in gym... Tough after a while and yesterday's race.

Fitness training intervals 21:00 [5]

20 stations in the gym... Hard work.

Off-road running 19:34 [3] 4.0 km (4:54 / km)
shoes: Asics GT1000

After th gym - to th GBW and in th woods there

Sunday Apr 10, 2016 #

Event: Kingston Urban Race

10 AM

Running warm up/down 23:00 [2] 4.0 km (5:45 / km)
shoes: Brooks ST 5 Racers

Around the car and over the start; easy along the roads afterwards..

Orienteering race 30:33 [5] 6.2 km (4:56 / km)
shoes: Brooks ST 5 Racers

Kingston Urban - fast running throughout and generally very few mistakes - went down a blind alley from 21 and lost 20 secs. A couple of hesitations in the final section, but overall a strong performance.

Saturday Apr 9, 2016 #

9 AM

Running 27:57 [3] 6.0 km (4:40 / km)
slept:7.0 shoes: Asics GT1000

Recovery run (much needed!)... our and back on North End Rd and then a (left) loop around the village to make up the distance.

Friday Apr 8, 2016 #

2 PM

Off-road running warm up/down 9:50 [2] 2.0 km (4:55 / km)
shoes: Inov-8 Mudclaw 265

From car to the terrain and back...

Orienteering 35:40 [4] *** 5.0 km (7:08 / km)
shoes: Inov-8 Mudclaw 265

Training session at Hockham - focused on strong terrain running and control picking/fast map contact in the pingoes. Good stuff, even with the mistakes!

4 PM

Off-road running warm up/down 7:51 [2] 2.5 km (3:08 / km)

From car to the map and back...

Orienteering hills 35:04 [4] 4.5 km (7:48 / km) +80m 7:09 / km
shoes: Inov-8 Mudclaw 265

Second training session at Roydon Common, focusing mostly on contours and running across tougher terrain. Spent most of the time in the 'duney' bit and the Warren - including 8 x 20 secs sandy hill! Tougher.

Thursday Apr 7, 2016 #

8 AM

Running 32:47 [3] 7.0 km (4:41 / km)
shoes: Asics GT1000

Loop from IVC down into Kings Hedges from the GBW and back past CRC etc... Felt pretty pooped.

Fitness training warm up/down 10:00 [3] 0.9 km (11:07 / km)

5/5 before and after...

Fitness training intervals 20:00 [5] 2.1 km (9:31 / km)

Seriously intense interval session on the XT: 20 x 45 secs (on L18) with 15 secs 'recovery' (on L12)... Really tough from halfway onwards, but well worth the efforts. Aimed to keep the RPM above 75 and although struggled, probably averaged it.

Wednesday Apr 6, 2016 #

8 AM

Treadmill Running warm up/down 5:30 [2] 1.0 km (5:30 / km)
slept:7.2 shoes: Asics GT1000

Over to gym and on treadmill...

Fitness training intervals 20:00 [5]

Quick circuit of weights' stations including plank and side-planks too... tough!

Swimming tempo 21:40 [4] 0.95 km (22:48 / km)

And finally into the pool - been a while and felt like it too!

Tuesday Apr 5, 2016 #

7 AM

Fitness training warm up/down 13:00 [3] 0.9 km (14:27 / km)
slept:4.7 weight:74.9kg

On the ET before and after the intervals...

Fitness training intervals 47:00 [4] 4.9 km (9:36 / km)

Figured I need to get back into this stuff to get stronger/more aerobic endurance, whilst protecting legs too. 8 x 5 mins (1 min rec) - set the resistance to 17 for the reps and 12 for the recovery with the aim of maintaining 65 rpm during the reps. Tough effort, but good stuff. Thank Crunchie for Amorphis!

Monday Apr 4, 2016 #

6 PM

Running 27:00 [3] 6.0 km (4:30 / km)
slept:6.5 shoes: Asics GT1000

Tesco loop as recovery run - legs sore from yesterday.

Sunday Apr 3, 2016 #

10 AM

Off-road running warm up/down 11:50 [2] 2.0 km (5:55 / km) +60m 5:09 / km
shoes: Inov-8 Mudclaw 265 Blue

Up to the start and bits... Back from finish.

Orienteering race 1:10:12 [5] *** 8.5 km (8:16 / km) +360m 6:49 / km
spiked:20/28c shoes: Inov-8 Mudclaw 265 Blue

MV at Norbury Park: Brown course. Good to come here - tough physical course with some interesting technical challenge. After a solid start, I struggled physically and made a few slight errors, but enough to cost at least 3 mins overall. Was 8 mins down on Nigel Bunn alone and just couldn't run strongly enough up and down the slopes. Need hills, hills and hills!

Saturday Apr 2, 2016 #

Note
(rest day)

Hmmm... Another dodgy description of 'rest' - clearing a garage.

Friday Apr 1, 2016 #

9 AM

Running 43:14 [3] 9.0 km (4:48 / km)
shoes: Asics GT1000

Easy run to town. Felt pretty pooped.

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