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Training Log Archive: Cruachan

In the 30 days ending Nov 30, 2016:

	activity	#	time	miles		km		+m
	Off-road running	9	7:05:30	55.61	(7:39)	89.5	(4:45)	110
	Running	8	4:53:54	38.21	(7:41)	61.5	(4:47)
	Orienteering	4	2:58:29	16.78	(10:38)	27.0	(6:37)	225	15 /	17c	88%
	Walking	3	2:13:00	8.45	(15:44)	13.6	(9:47)
	Fitness training	3	1:51:00	7.2	(15:25)	11.59	(9:35)
	Cycling	1	1:08:41	17.27	(3:59)	27.8	(2:28)
	Strength & Conditioning	1	29:00
	Total	24	20:39:34	143.53		230.99		335	15 /	17c	88%
averages - sleep:6.2

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Wednesday Nov 30, 2016 #

Note
(rest day)

Hardly a rest day... awake v early (3am) then up to work, write & even play piano before in work and then long drive to Brighton for NAHT.

Tuesday Nov 29, 2016 #

3 PM

Off-road running 1:14:15 [3] 16.0 km (4:38 / km)
shoes: Asics Sonoma

Another working day at home which meant I got to enjoy this gorgeous run around the usual loop - winter sun even more cracking and still frost lingering in the shade. Sublime.

Monday Nov 28, 2016 #

1 PM

Fitness training 20:00 [4] 2.24 km (8:56 / km)

10 mins before and 10 afters - only the first and last 2 mins of each were 'easy', the rest I made progressively more challenging and pushed the tempo/resistance.

Strength & Conditioning intervals 29:00 [5]

Around the stations in the gym - pushing hard and working all aspects of body; about a min on each station.

Sunday Nov 27, 2016 #

Event: SOS Colour Coded, ESSOL & EA League

10 AM

Off-road running warm up/down 16:30 [2] 3.0 km (5:30 / km)
slept:7.1 shoes: Inov-8 Mudclaw 265 Blue

The usual more before (2K), less afters (1K).

Orienteering race 44:57 [5] ** 7.3 km (6:09 / km) +75m 5:51 / km
spiked:15/17c shoes: Inov-8 Mudclaw 265 Blue

Blue course at Brandon: pretty clean although it was a very straightforward course with little in the way of excitement and lots of path running - I reckon I covered close to 10K (judging by dad's course and Garmin readout). One silly error at 7 where I thought another control was mine and went and checked it (I knew it wasnt but still got drawn into checking) (40 secs error) and slightly offline for 16 (10 secs or so). Hamstring still a problem and preventing all-out running.

Saturday Nov 26, 2016 #

9 AM

Off-road running 1:15:53 [3] 16.0 km (4:45 / km)
slept:7.1 shoes: Asics Sonoma

Same loop as Wednesday - a bit colder and quite foggy. Felt tired but ran nice and relaxed. I do like this run, especially in winter!

Friday Nov 25, 2016 #

Note
(rest day)

Fairly tired from Thursday's 18 hour day so had a resty...

Thursday Nov 24, 2016 #

1 PM

Fitness training warm up/down 10:00 [2] 0.91 km (10:59 / km)
slept:5.3

On the XT - before and after.

Fitness training intervals 41:00 [5] 4.3 km (9:32 / km)

XT intervals: 2 x (5min, 4 min, 3 min, 2 min, 1min with 1 min rec between each rep) and 3 mins between the sets. A very good tough session.

Wednesday Nov 23, 2016 #

2 PM

Off-road running 1:14:45 [3] 16.0 km (4:40 / km)
shoes: Asics Sonoma

Working from home so able to get out for this cracking trot on a perfect early winter's afternoon: Heath Rd, Devil's Dyke, Burwell and back via North End. Gorgeous.

Tuesday Nov 22, 2016 #

6 AM

Running 29:10 [3] 6.0 km (4:52 / km)
shoes: Asics DS Trainer 19

Easy trot around the village - ahead of a long day.

Monday Nov 21, 2016 #

11 AM

Off-road running 38:45 [3] 8.0 km (4:51 / km)
shoes: Asics Sonoma

Only time of day I could squeeze in a run - O&B around the Rec and through the woods and field beyond. Tired and hammy sore.

Sunday Nov 20, 2016 #

10 AM

Running warm up/down 16:20 [2] 3.0 km (5:27 / km)
shoes: Brooks ST 5 Racers

A couple of K before the event and a shorter one afters...

Orienteering race 46:14 [5] *** 6.0 km (7:42 / km) +60m 7:20 / km
shoes: Brooks ST 5 Racers

Norwich City Race: more complex map and tougher course which was excellent except... Started with a mistake - didnt spot the quickest route to 1 and went the long route around the castle rather than down to the 'moat' road. Picked up but must have chosen a slower route to 4 as Ian Renfrew got back in front of me (went left instead of right around the motte). Got to 4 with 3 others. No control. We looked briefly and all agreed it must have been nicked. It hadnt - none of checked the description closely enough and it was on a level beneath us! D'oh! Didn't realised until the end.... rest of the course was steady. Hamstring tight so prevented all-out running and made a couple of other minor errors at 14 (one row too many in the covered market), 18 (wrong route to the underpass), 20 (trying to make sense of the map and where the control was located - down on another level) and overshooting 24 where I enter the cathedral precinct and crossed the purple hashing (DQ!). I would have won by 6 mins. Oh well.

Saturday Nov 19, 2016 #

Event: Double Dumpling County / City Event

10 AM

Walking 1:30:00 [1] 9.0 km (10:00 / km)

Lovely route march into town and back via Tesco - even jogging the last bit with shopping. Only down was I witnessed an RTI and waited to call the Police and remain until they arrived. No harm down but just concerned for the parties involved.

Friday Nov 18, 2016 #

Note
slept:5.5 (rest day)

Tiring old week! Woke in night and couldn't get back for a few hours...

Thursday Nov 17, 2016 #

11 AM

Walking 28:00 [1] 3.0 km (9:20 / km)
slept:7.5

Had to park near 110 so brisk walk to station, lots of walking about London and even jogged back to car in 3-piece suit! Having spent 10 hours on trains over the past 2 days, I'll be quite looking forward to a little break now.

Wednesday Nov 16, 2016 #

3 AM

Running 24:25 [3] 5.0 km (4:53 / km)
slept:5.0 shoes: Asics GT2170 Orange

My earliest ever run - awake at 315 and out by 345 ahead of long day-trip to Chester. North End O&B. Super moon so bright (even behind clouds), I barely needed the torch.

Tuesday Nov 15, 2016 #

7 AM

Running 28:05 [3] 6.0 km (4:41 / km)
slept:6.4 shoes: Asics GT2170 Orange

Village run - felt reasonable.

7 PM

Running 51:38 [3] 11.0 km (4:42 / km)
shoes: Asics GT2170 Orange

Long afternoon in London so pleased to have got out for this run around Newmarket in gorgeous drizzle.

Monday Nov 14, 2016 #

1 PM

Walking warm up/down 15:00 [1] 1.6 km (9:22 / km)

Brisk walk to and slow jog back from primary school - helped ease legs and get to a meeting too!

Sunday Nov 13, 2016 #

Event: SUFFOC Colour Coded

10 AM

Off-road running warm up/down 16:00 [2] 3.0 km (5:20 / km)
slept:6.9 shoes: Inov-8 Mudclaw 265 Blue

Before and after - the usual 2/1K spilt.

Orienteering race 40:51 [5] ** 6.8 km (6:00 / km) +45m 5:49 / km
shoes: Inov-8 Mudclaw 265 Blue

Suffoc event on King's North - pretty straightforward and only time loss was about 25 secs on 1st control trying to find clearing in fairly thick light green plantation. Running fairly well and felt better than last week but right hamstring is definitely tight when I run and impinging on performance.

Saturday Nov 12, 2016 #

9 AM

Off-road running 1:05:05 [3] 14.5 km (4:29 / km) +110m 4:19 / km
slept:7.1 shoes: Asics Sonoma

Parked at Moulton and did the usual, though came up the road by Hawson Hills, partly to extend it and partly to see what the woods (Hawson Hills) looked like for terrain training (pretty good actually). Was seriously wet and with a cold wind, made for an interesting trek.

Friday Nov 11, 2016 #

Note
(rest day)

Another busy day and gig in the evening... felt pretty tired as well.

Thursday Nov 10, 2016 #

Note
slept:5.0 (rest day)

Long and tiring day....

Wednesday Nov 9, 2016 #

7 AM

Fitness training warm up/down 12:00 [3] 1.11 km (10:49 / km)

On the XT, before and after...

Fitness training intervals 28:00 [5] 3.03 km (9:14 / km)

XT/VO2 Max intervals (L17 and keeping it over 70rpm): 5 x 4mins (2 mins rec). A while since I've done this so pretty intense and hard work.

Tuesday Nov 8, 2016 #

1 PM

Off-road running 48:17 [3] 10.0 km (4:50 / km)
slept:6.3 shoes: Asics Sonoma

Between meets so managed to get out for this trot - Landwade loop with extra 2K on the Burwell Drove. Felt okay though right hammy tight.

Monday Nov 7, 2016 #

6 PM

Running 41:18 [3] 8.5 km (4:52 / km)
slept:7.1 shoes: Asics GT2170 Orange

Home late from meeting in Peterboro, but managed to get out - Exning Rd, Mill Hill and back via the CTs. Tired from yesterday.

Sunday Nov 6, 2016 #

Event: WAOC Colour Coded

10 AM

Off-road running warm up/down 16:00 [2] 3.0 km (5:20 / km)
slept:5.0 shoes: Inov-8 Mudclaw 265 Blue

Before and afters...

Orienteering race 46:27 [4] 6.9 km (6:44 / km) +45m 6:31 / km
shoes: Inov-8 Mudclaw 265 Blue

Blue course at Mildenhall.... thighs struggled through the terrain and nettles were as predicted. Lost 40 secs at 2 (mot precise enough on the contours) and 9 (thicket mapped as in rather than on top of depression) - 30 secs. However, generally sluggish and clearly need the training in terrain in the months ahead to get O fitness back.

C • Contours? 2

Saturday Nov 5, 2016 #

Note
(rest day)

Decided to have another lazy one ahead of a night shift too...

Friday Nov 4, 2016 #

Note
(rest day)

Long day and went to the opera in the evening too...

Thursday Nov 3, 2016 #

7 AM

Cycling 1:08:41 [3] 27.8 km (2:28 / km)

Thought I'd give this a go as it was quite light and still conditions, albeit cold (2c). A cracking ride and was pretty warm (with plenty of clothes on). Only slight cold were hands as gloves too thin.

Wednesday Nov 2, 2016 #

4 PM

Running 1:14:46 [3] 16.0 km (4:40 / km)
slept:6.1 shoes: Asics GT2170 Orange

Nice to return to this - down to Cambridge station via Churchill, Grange, St Johns and then back home via a circuit in Newmarket.

Tuesday Nov 1, 2016 #

6 AM

Running 28:12 [3] 6.0 km (4:42 / km)
slept:5.7 shoes: Asics GT1000

To school early then the village loop. Felt reasonable.

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