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Training Log Archive: Cruachan

In the 30 days ending Jun 30, 2016:

	activity	#	time	miles		km		+m
	Running	12	5:11:15	41.01	(7:35)	66.0	(4:43)	110
	Off-road running	3	3:09:30	22.37	(8:28)	36.0	(5:16)	500
	Walking	1	3:00:00	5.59	(32:11)	9.0	(20:00)
	Fitness training	4	2:34:00	6.65		10.71
	Cycling	1	1:54:00	31.07	(3:40)	50.0	(2:17)	100
	Swimming	2	51:59	1.4	(37:11)	2.25	(23:06)
	Total	22	16:40:44	108.09		173.96		710
averages - sleep:5.5

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Thursday Jun 30, 2016 #

7 PM

Running 12:00 [1] 1.5 km (8:00 / km)

Recovery walk/jog to the post office and back... certainly helped.

Wednesday Jun 29, 2016 #

6 AM

Running 26:25 [3] 6.0 km (4:24 / km)
shoes: Asics DS Trainer 19

Village run and felt quite decent...

Fitness training intervals 42:00 [5]

Finally got to Super Circuits and it was pretty intense. 13 stations which seemed to have a greater focus on legs: each with 50 secs + sprint and then 30 secs + sprint. Tough!

Tuesday Jun 28, 2016 #

2 PM

Fitness training warm up/down 10:00 [3] 1.0 km (10:00 / km)

Warm up on Level 11...

Fitness training tempo 22:00 [4] 2.35 km (9:22 / km)

Good tempo session on Level 17... aimed to keep it above 65rpm and managed it mostly.

Monday Jun 27, 2016 #

1 PM

Swimming 27:49 [4] 1.25 km (22:15 / km)

In work by 6.45 so needed a break come 1pm. Nice session and pool not too busy. Through 1K in 22.08 and then added another 10 lengths.

Sunday Jun 26, 2016 #

12 PM

Off-road running 1:22:15 [3] 16.0 km (5:08 / km)
shoes: Asics Sonoma

The loop I'd been meaning to try for ages - Heath Rd, A14 track, footpath to Swaffham Prior and back via Devil's Dyke & Heath Rd. Nice. Ham n glutes tight but focused on high cadence which helped.

Saturday Jun 25, 2016 #

Note
(rest day)

A proper one... felt tired and drained.

Friday Jun 24, 2016 #

Note
(rest day)

Lol... awake at 4.30am to despair (EU vote) and then drove from Brum to IVC. Long day including launch event for new school and finally home to a cuppa and Sigur Ros (from Glasto) at 11pm.

Thursday Jun 23, 2016 #

7 AM

Running 23:00 [3] 5.0 km (4:36 / km)
slept:6.0 shoes: Asics GT2170 Orange

From hotel and to Curzon St canal and then out and back along the canal. Hamstring tight and sore afters...

Wednesday Jun 22, 2016 #

6 AM

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

Village loop. Tired but okay to be out.

Tuesday Jun 21, 2016 #

6 AM

Fitness training warm up/down 12:00 [3] 1.0 km (12:00 / km)

Back on the XT - found it really hard work today, probably a combo of fitness and post-illness.

Fitness training intervals 28:00 [5] 2.6 km (10:46 / km)

XT VO2 Max intervals: 5 x 4 mins (2 mins rec) - on Level 17 and really struggled to get to 65 rpm, let alone the usual 70. Dead legs and breathing hard work.

Awake just after 5, up by 5.40am and never stopped or rested until sitting down now at 9.40pm after getting back from Govs. One of them days. Too busy to get to gym/run either. Shame. Grotty day became beautiful evening.

Sunday Jun 19, 2016 #

1 PM

Running 29:15 [3] 6.0 km (4:53 / km)
shoes: Asics GT2170 Orange

Bottle bank and then to Tesco and bag. Felt improved today.

Saturday Jun 18, 2016 #

Note
(sick) (rest day)

Lots of work and still feeling rough...

Friday Jun 17, 2016 #

6 AM

Note
(sick)

Rough night with sore throat and felt rough through the day. Came back from conference and had paracetemol and slept for 30 mins which helped enormously.

Thursday Jun 16, 2016 #

Note
(sick)

Managed to develop a irritating sore throat through the day which left me feeling rough by the evening... Post-Download?

6 AM

Running 28:00 [3] 6.0 km (4:40 / km)
shoes: Asics GT2170 Orange

North End return except to postbox on way out to drop in my EU vote. Felt reasonable.

Wednesday Jun 15, 2016 #

6 AM

Running 26:45 [3] 6.0 km (4:28 / km)
shoes: Asics GT2170 Orange

Tesco loop - nice to be back out again.

5 PM

Running 27:00 [3] 6.0 km (4:30 / km)
shoes: Asics GT2170 Orange

Same as the morning.... Felt okay and no culture shock of two runs!

Tuesday Jun 14, 2016 #

Note
(rest day)

Needed a second resty...

Monday Jun 13, 2016 #

Note
(rest day)

Wrecked...

Sunday Jun 12, 2016 #

9 AM

Walking 3:00:00 [1] 9.0 km (20:00 / km)

Trudging through the sludge at Download - certainly qualifies at resistance/strengthen training - over to the car with gear and back and then around the site before heading back afterwards.

Saturday Jun 11, 2016 #

7 AM

Off-road running 31:48 [3] 6.0 km (5:18 / km)

Heavy-going through the mud and sludge, around the site and over to the car and back. Even got applauded for my efforts!

Friday Jun 10, 2016 #

8 AM

Running 43:37 [3] 9.0 km (4:51 / km)

Around the site, up to the car and over to Castle Donington and back. Nice weather - the calm before the storm!

Wednesday Jun 8, 2016 #

7 AM

Swimming 24:10 [4] 1.0 km (24:10 / km)

I suppose I should say it was 'good' to be back in the pool - it does what it needs to. Smooth early on but struggled as it progressed. Habits will make me stronger and faster. 11'31 and 12'39 for the two 500 metres.

Tuesday Jun 7, 2016 #

6 AM

Fitness training warm up/down 12:00 [3] 1.13 km (10:37 / km)
slept:5.0

In th gym first thing and before Govs at 7.30...

Fitness training intervals 28:00 [5] 2.63 km (10:39 / km)

Intervals - on L17... Haven't done this in a while and it felt like it. Tough but good: 5 X 4 mins (2 mins).

Monday Jun 6, 2016 #

7 PM

Running 26:54 [3] 6.0 km (4:29 / km)
shoes: Asics GT1000

Out and back along North End and beyond on the Burwell path. Warm and felt reasonable.

Sunday Jun 5, 2016 #

1 PM

Cycling 1:54:00 [3] 50.0 km (2:17 / km) +100m 2:15 / km

With Jonno - Burwell, Swaffham B, Cherry H, Fulbourn, Gt Wilbraham, Six Mile B and back to Newmarket... Suffered from CH onwards. Lacking bike fitness for sure.

Saturday Jun 4, 2016 #

7 PM

Running 27:17 [3] 6.0 km (4:33 / km)
shoes: Asics GT1000

Managed to get out after work (marking!) - Tesco loop. Nice and warm (and decidedly warmer than inside!). Right hamstring tight.

Friday Jun 3, 2016 #

Note
(rest day)

Travel back home...

Thursday Jun 2, 2016 #

7 AM

Running 13:57 [2] 2.5 km (5:35 / km) +110m 4:34 / km
shoes: Asics Sonoma

Jog up hill from cottage to pub (to collect car) then drove to Plush Hill.

8 AM

Off-road running hills 1:15:27 [3] ** 14.0 km (5:23 / km) +500m 4:34 / km
shoes: Asics Sonoma

Lovely run around North-east part of Long Mynd - from Plush Hill down, over through Cwmdale, past CS golf club and up Carding Mill valley and back to car. Legs reasonably okay, though hams did tighten by end.

Wednesday Jun 1, 2016 #

Note
(rest day)

Did some walking around Bridgnorth & Ironbridge and also back from pub (1.5 miles)!

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