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Training Log Archive: Cruachan

In the 30 days ending Sep 30, 2016:

	activity	#	time	miles		km		+m
	Running	15	9:20:16	74.56	(7:31)	120.0	(4:40)	280
	Off-road running	6	4:12:06	32.5	(7:45)	52.3	(4:49)
	Fitness training	3	1:40:00	5.16		8.3
	Cycling	1	1:15:37	21.5	(3:31)	34.6	(2:11)	300
	Orienteering	1	50:49	5.28	(9:37)	8.5	(5:59)	75
	Treadmill Running	1	5:07	0.62	(8:14)	1.0	(5:07)
	Total	24	17:23:55	139.62		224.7		655
averages - sleep:6.2

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Friday Sep 30, 2016 #

Note
slept:7.0 (injured) (rest day)

Less sore but still very tight and awkward moving quicker than a brisk walk.

Thursday Sep 29, 2016 #

Note
(injured) (rest day)

Hamstring very sore. Blast!

Wednesday Sep 28, 2016 #

5 PM

Running 46:23 [3] 10.0 km (4:38 / km)
slept:7.0 (injured) shoes: Asics DS Trainer 19

Set off feeling okay (North End O&B to Broads Rd) but hamstring tightened and then got really sore, which meant I had to walk a few times. Annoying and painful.

Tuesday Sep 27, 2016 #

4 PM

Fitness training warm up/down 8:00 [3] 0.73 km (10:58 / km)

To the gym before Govs. Unfortunately left trainers at home, hence this rather than run. Did it in socks!

Fitness training tempo 22:00 [4] 2.3 km (9:34 / km)

Put it on Level 17 and tried to maintain 65 rpm. Struggled and felt really tired - also not too easy in socks.

Monday Sep 26, 2016 #

3 PM

Off-road running 39:58 [3] 8.0 km (5:00 / km)
slept:5.3 shoes: Asics GT1000

Easy recovery run - 2 laps of field, Rec, woods and back.

Sunday Sep 25, 2016 #

Event: SUFFOC Colour Coded

11 AM

Off-road running warm up/down 15:50 [2] 3.0 km (5:17 / km)
slept:6.3 shoes: Inov-8 Mudclaw 265 Blue

2k before, 1k afters...

Orienteering race 50:49 [5] 8.5 km (5:59 / km) +75m 5:44 / km
shoes: Inov-8 Mudclaw 265 Blue

Brown course on Ickworth North: pretty clean, although got confused by the wide and cut ride which I read as a path, but which was obviously prepared for the recent mountain bike race - there were a few others like that which were unmapped. Forest was decent although some (large) nettled patches weren't marked with a green screen. Thanks! After that slip at 3 and a slight mishearing at 4, I was clean for the rest of the run. Hamstring became a problem as the race wore on and I certainly couldn't run as fast as I wanted to. Still, overall it was a decent blowout.

Saturday Sep 24, 2016 #

Note
slept:8.5 (rest day)

After a busy start to the year and a tiring week, decided to get legs a break. Hamstring sore as well so helpful on that front too.

Friday Sep 23, 2016 #

5 AM

Running 1:22:00 [3] 17.0 km (4:49 / km) +150m 4:37 / km
slept:2.5 shoes: Asics GT2170 Orange

Awake very early, so got up, wrote and out for this cracking trot, through the city, up St Michael's Hill, through Cotham, Redland, the Downs, over the suspension bridge and back along the river.

Thursday Sep 22, 2016 #

6 PM

Running 29:10 [3] 6.0 km (4:52 / km) +130m 4:23 / km
slept:6.5 shoes: Asics GT2170 Orange

Had an hour's nap and then managed to get out along the harbour, up Clifton Wood hill (tough!) and back via the Uni. Nice.

Wednesday Sep 21, 2016 #

6 PM

Running 55:10 [3] 12.0 km (4:36 / km)
shoes: Asics GT2170 Orange

Had a nap then out for a lovely trot to M&S and then out into Totterdown and other areas south of the hotel. Some good hills!

Tuesday Sep 20, 2016 #

4 PM

Fitness training warm up/down 9:00 [2] 0.84 km (10:43 / km)

Before and after the intervals...

Fitness training intervals 41:00 [5] 4.43 km (9:15 / km)

XT intervals: 2 X (5min, 4min, 3min, 2min, 1min with 1min rec) and 3min between the sets. A good tough session - used L17 for first 3 reps and L18 for last 2 in each set. Kept rpm well over 70.

5 PM

Off-road running warm up/down 6:23 [2] 1.0 km (6:23 / km)
shoes: Asics GT1000

Lap of the fields to cool down...

Monday Sep 19, 2016 #

3 PM

Treadmill Running 5:07 [2] 1.0 km (5:07 / km)
(injured) shoes: Asics GT1000

Warm up in gym - hamstring sore.

Fitness training intervals 20:00 [5]

Gym circuit using the various usual stations.

Off-road running 23:40 [3] 5.0 km (4:44 / km)
shoes: Asics GT1000

Four laps of the fields with running club... nice warm down but hammy not great.

Sunday Sep 18, 2016 #

8 AM

Running 23:44 [3] 5.0 km (4:45 / km)
slept:7.6 shoes: Asics GT1000

Very easy recovery run O&B along North End. Tired and a little leg sore.

Saturday Sep 17, 2016 #

2 PM

Off-road running warm up/down 50:00 [2] 10.1 km (4:57 / km)
slept:3.7 shoes: Asics Sonoma

A quick 5 mins before the run (was in pub enjoying a cuppa and Ross on Leg 2 was slightly quicker than expected) and then an easy jog back from Wells to Burnham.

Off-road running race 36:50 [5] 9.2 km (4:00 / km)
shoes: Asics Sonoma

Leg 3 of RNR from Burnham-Overy to Wells - lovely leg which included a sand-dune, extensive beach (and sea!) running, strong breeze and then faster tracks to Wells. Felt reasonable.

Friday Sep 16, 2016 #

5 PM

Running 27:13 [3] 6.0 km (4:32 / km)
slept:7.0 shoes: Asics GT1000

Usual (sort of) Friday afternoon trot to Tesco and back. Fine.

Thursday Sep 15, 2016 #

7 PM

Running 45:21 [3] 10.0 km (4:32 / km)
slept:5.8 shoes: Asics DS Trainer 19

Round Ely loop with ER. Nice to have a run out with them. Felt okay.

Wednesday Sep 14, 2016 #

6 AM

Running 1:04:09 [3] 14.0 km (4:35 / km)
shoes: Asics DS Trainer 19

From IVC, down the GBW, over Green Dragon, Midsummer and then Corpus. Back via Histon Rd. Warm and felt a little fatigued.

Tuesday Sep 13, 2016 #

5 AM

Running 27:30 [3] 6.0 km (4:35 / km)
slept:4.5 shoes: Asics DS Trainer 19

Awake early and got out for an O&B down Exning Rd to the leisure centre. Even had to use a torch to get out the village. Very warm & humid even the early (19C).

Monday Sep 12, 2016 #

7 PM

Running 22:44 [3] 5.0 km (4:33 / km)
slept:7.0 shoes: Asics DS Trainer 19

North End O&B. Seriously warm even at this hour. 25C. Nice to get out though after a long day.

Sunday Sep 11, 2016 #

5 PM

Cycling 1:15:37 [3] 34.6 km (2:11 / km) +300m 2:06 / km
slept:4.5

Newmarket Hills - nice to do this again and on such a lovely evening too.

Saturday Sep 10, 2016 #

7 AM

Running 22:11 [3] 5.0 km (4:26 / km)
slept:7.5 shoes: Asics GT1000

North End O&B - felt reasonable again and got back just before the rain.

Friday Sep 9, 2016 #

Event: London City Race Weekend

5 PM

Running 26:10 [3] 6.0 km (4:22 / km)
slept:5.0 shoes: Asics DS Trainer 19

Tesco loop - felt pretty decent and found myself running quicker (mainly to get back because I'd left Gris inside!). Humid.

Thursday Sep 8, 2016 #

7 AM

Running 26:11 [3] 6.0 km (4:22 / km)
slept:6.0 shoes: Asics DS Trainer 19

Nice to be back out running again... village loop.

Wednesday Sep 7, 2016 #

Note
(sick) (rest day)

Final day without running - off the meds and things generally improved. Still pretty tired from things and got home earlyish just to relax.

Tuesday Sep 6, 2016 #

Note
slept:6.7 (sick) (rest day)

Still under the influence of the sting and now medication...

Monday Sep 5, 2016 #

Note
slept:8.0 (sick) (rest day)

Took Piriton last night and slept 8 hours solid. Swelling reduced but still felt jaded and with kids back in school, felt pretty pooped.

Sunday Sep 4, 2016 #

2 PM

Running 32:00 [2] 6.0 km (5:20 / km)
slept:7.0 (sick) shoes: Asics DS Trainer 19

Easy jog to Tesco. Felt under the weather following the sting.

Saturday Sep 3, 2016 #

9 AM

Off-road running 1:19:25 [3] 16.0 km (4:58 / km)
slept:8.1 shoes: Asics Sonoma

Over to Ickworth and then a big lap (with extensions in the woods and also at the end). Felt fine and pretty relaxed. Nice out. Only downside was getting stung on my ear by a wasp/bee towards the end of the run.

Friday Sep 2, 2016 #

Note
slept:5.8 (rest day)

Awake early and felt pretty pooped. Decided to give muscles a little break - hamstring was tight too.

Thursday Sep 1, 2016 #

4 PM

Running 30:20 [3] 6.0 km (5:03 / km)
slept:5.7 shoes: Asics GT1000

Parked off Histon Rd and jogged into town and back. Warm. Had thought about racing the KHL League but was awake very early and pretty tired after the week.

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