Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cruachan

In the 30 days ending Apr 30, 2017:

	activity	#	time	miles		km		+m
	Orienteering	8	6:28:30	32.56	(11:56)	52.4	(7:25)	1510	108 /	118c	91%
	Off-road running	9	3:21:31	24.23	(8:19)	39.0	(5:10)	40
	Swimming	6	2:25:08	3.17		5.1
	Walking	4	2:18:00	8.7	(15:52)	14.0	(9:51)
	Fitness training	3	1:20:00	9.65	(8:17)	15.53	(5:09)
	Running	3	1:18:58	10.07	(7:51)	16.2	(4:52)
	Cycling	1	58:49	17.21	(3:25)	27.7	(2:07)
	Strength & Conditioning	1	20:00
	Total	24	18:30:56	105.59		169.93		1550	108 /	118c	91%
averages - sleep:6.4 weight:71.9kg

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Sunday Apr 30, 2017 #

Note
slept:5.0 (injured) (rest day)

Late night (well, early morning), conference then travel home...

Saturday Apr 29, 2017 #

6 AM

Fitness training 15:00 [4] 1.53 km (9:48 / km)
slept:5.0

Woke early and found I was needed for Sky News interview so got up and down to gym... started on the 'running' motion elliptical which proved to be painful after 15 mins

Fitness training tempo 15:00 [4] 8.9 km (1:41 / km)

So went onto the spin which was less sore on hamstring and calves, but certainly worked the thighs...

Swimming 15:10 [3] 0.6 km (25:17 / km)

Into the pool which was only about 10-15 metres at its longest and way too warm... 15 mins was more than enough.

Friday Apr 28, 2017 #

Note
(injured) (rest day)

Long and busy day in conference... had an hour between that and dinner and drive/soothing psychological systems clashed - gym or read. Read won. 'The End of the World Running Club'. How apposite :)

Thursday Apr 27, 2017 #

Note
slept:7.0 (injured) (rest day)

Travelled to Telford for NAHT conference... had thought about gym/swim but lack of time and decision to rest put paid to that. May swim on Friday. If I was a betting man, I would be giving odds of no better than 50-50 for BOC - even walking there are twinges.

C • Ice bath 2

Wednesday Apr 26, 2017 #

5 PM

Running 27:53 [2] 5.0 km (5:35 / km)
slept:6.7 (injured) shoes: Asics GT2170 Orange

Out and back to N End... Fine at first, but felt v stiff and then hamstring tightened badly at a mile and suffered for the next bit. Ended up having to walk last bit. Gutted.

Tuesday Apr 25, 2017 #

5 PM

Fitness training warm up/down 10:00 [3] 0.87 km (11:30 / km)
slept:7.0

Warm up and down... Felt okay.

Fitness training intervals 35:00 [5] 3.7 km (9:28 / km)

Intense session on the elliptical: 6 x 5 mins (1 min rec).

Monday Apr 24, 2017 #

1 PM

Fitness training 5:00 [3] 0.53 km (9:26 / km)
slept:5.8 shoes: Asics DS Trainer 19

Bad night's sleep and grotty morning but revived once started this session.

Strength & Conditioning intervals 20:00 [5]

Usual circuit of the gym and pushed all exercises. Tough but good to be back doing them.

Swimming tempo 24:22 [4] 1.0 km (24:22 / km)

Into the pool after the session and struggled to maintain tempo after gym work, but held decent form most of the time.

Sunday Apr 23, 2017 #

5 PM

Walking 30:00 [1] 3.0 km (10:00 / km)
slept:8.7 (injured)

In bed at 9.15 and woke tired but a little refreshed. Had a lazy day and managed to get out on a lovely evening for this easy stroll which sort of helped. Both legs very tight and sore.

Saturday Apr 22, 2017 #

Event: WAOC Royston Urban

11 AM

Running warm up/down 13:00 [2] 3.2 km (4:04 / km)
slept:3.8 shoes: Asics DS Trainer 19

Mostly before and a pitiful 300m back to download afters...

Orienteering race 52:10 [4] ** 6.8 km (7:40 / km) +135m 6:59 / km
spiked:22/24c (injured) shoes: Asics DS Trainer 19

WAOC Urban at Royston: from the outset I felt the effects of a night shift (didn't get to bed until well after 3am and was awake just after 7am) and the JK. Lumbering and brain dead. Made small error en route to 1 (missed turning - 15 secs) then made a real hash of 3 (2 mins) by (i) turning up path instead of road (ii) failing to see the uncrossable vegetation which meant retracing steps and adding another 200m or so. After that I settled into the navigation; however, legs were shot - calf tightening and then hamstrings giving up on me. Reduced to a steady jog from about 8 onwards. Was a minute up (in spite of error) at that point and dropped back. Shame but necessary. May need to revise plans and will need some physio for sure.

Thursday Apr 20, 2017 #

4 PM

Cycling 58:49 [3] 27.7 km (2:07 / km)
slept:7.3

Bike been in office since November so pleased to have finally got it home. Rode quite well really, considering I've not been on it in ages and this is still a post-JK recovery week.

Wednesday Apr 19, 2017 #

Note
slept:6.5 (rest day)

Decided to have a resty...

Tuesday Apr 18, 2017 #

1 PM

Swimming 23:38 [3] 1.0 km (23:38 / km)
slept:6.2 weight:71.9kg

Decided not to run this week ahead of Saturday. Hamstrings (both!) very tight so this certainly helped. Nice and relaxed and definitely rhythm improving.

Monday Apr 17, 2017 #

10 AM

Off-road running warm up/down 16:55 [2] 3.0 km (5:38 / km)
slept:6.7 shoes: Inov-8 Mudclaw 265

A very painful 2K beforehand and an even more painful 1K afters...

Orienteering race 25:16 [5] ** 4.1 km (6:10 / km) +170m 5:06 / km
spiked:15/17c shoes: Inov-8 Mudclaw 265

JK Relay at Pippingford Park: first leg for WAOC Men's Short... hamstring was very tender in warming up so knew I couldnt afford to go with the front. Took it steady hard and maintained as good a pace as I could manage. Getting dropped and struggled on the hills anyway. Lost touch after the spectator and just hung on until the end. Very weary by conclusion, but delighted for the club we won a Bronze thanks especially to great runs from Jonny and James. A nice end to a meh weekend.

Sunday Apr 16, 2017 #

1 PM

Off-road running warm up/down 20:00 [2] 3.5 km (5:43 / km)
slept:4.5 shoes: Inov-8 Mudclaw 265 Blue

Jog to the start and a painful one afters...

Orienteering race 1:09:15 [5] *** 9.9 km (7:00 / km) +190m 6:23 / km
spiked:20/23c shoes: Inov-8 Mudclaw 265 Blue

JK Long (Holmbush/St Leonards): two very contrasting/adjacent areas... warming up felt tired and drained, but vowed to take it control by control. Made steady start and stuck to tracks/paths as much as possible. Lost a little time on the first longish leg (contouring) then about 90 secs on the return leg (8 to 9) by choosing the mountain bike path which wiggled and had undulations. Phil M went down to lower path and beat by nearly 2 mins. Chance to second area demanded brain adjustment. Lost a minute at 16 where I got confused by the 'path' along the earthwall (orienteers) rather than the actual path. Did pretty well on the long leg to 17. Final loss was being upended by the fence coming out from 22 and losing one shoe. Finished event in a sock! 5th on the day and 5th overall... pleasing enough but disappointed not to medal and was clearly let down by Saturday where I should/could have run 2-3 mins quicker based on season's form.

Saturday Apr 15, 2017 #

11 AM

Off-road running warm up/down 16:00 [2] 3.0 km (5:20 / km)
slept:6.8 shoes: Inov-8 Mudclaw 265

Warm up to the start and easy in the field afterwards... felt sluggish beforehand.

Orienteering race 36:34 [5] *** 5.0 km (7:19 / km) +120m 6:32 / km
spiked:23/25c shoes: Inov-8 Mudclaw 265

JK Middle: Ambersham Common - a solid and definitely unspectacular run. Felt laboured throughout and struggled to get into a strong/good rhythm which was clearly needed for this course/area. Started hard and had first tumble en route from 1 to 2. Missed the best route to 4 and got caught in very heavy-going of tussocks and deep marsh (there was a good path I failed to spot/use). Another miss at 9 where I got confused by the holes on the ground. Miss also at 13 where I went to an unmapped hill instead of the knoll (which was also confusingly next to a larger rootstock). No errors from then on but just didn't feel able to push harder than what I could manage. Beaten soundly by pretty much everyone, including over 5 mins down on Clive.

Friday Apr 14, 2017 #

Event: JK 2017 - Jan Kjellström International Festival of Orienteering

Note
(rest day)

Mostly.... some gardening, including cutting back the apple tree!

Thursday Apr 13, 2017 #

11 AM

Walking 28:00 [1] 3.0 km (9:20 / km)
slept:7.9

Gentle amble to loosen legs...

Wednesday Apr 12, 2017 #

8 AM

Off-road running 38:05 [3] 8.0 km (4:46 / km)
slept:8.1 shoes: Asics Sonoma

Nice and easy run, out and back to the Burwell Rd... felt a bit tired but nothing too bad.

Tuesday Apr 11, 2017 #

Note
slept:5.5 (rest day)

Felt a little battered still (and found another tick!)... so treated self to a lazier day of reading outside, baking, a bath and attending to an old man who got into heath difficulties in Tesco. :)

Monday Apr 10, 2017 #

10 AM

Walking 40:00 [1] 4.0 km (10:00 / km)
slept:5.7

Lateish night watching the Masters (though abandoned when R&G hit the 16th tee - sensible given the outcome)... woke early and decided to hit Cambridge to sort phone. Brisk walk from Halifax Rd and around the centre.

1 PM

Swimming 22:10 [4]

After shopping to ISC for a lunchtime recovery swim, though didn't hang around much. Felt tired from yesterday but still able to maintain decent enough tempo.

Sunday Apr 9, 2017 #

Event: Chiltern Challenge & SCOA Championships

10 AM

Off-road running warm up/down 16:50 [2] 3.0 km (5:37 / km)
slept:7.0 shoes: Inov-8 Mudclaw 265 Blue

The usual 2/1K warm up/down...

Orienteering race 34:43 [5] *** 5.4 km (6:26 / km) +230m 5:18 / km
spiked:13/14c shoes: Inov-8 Mudclaw 265 Blue

Chiltern Challenge at Hambelden and elected to run Short Blue to preserve legs ahead of JK. Stunning day and glad to have an early start (10.15), even though I grumbled at the 6.30am alarm, as it was warm in the open sections. Started strongly chasing the 1 min person and they went wrong which probably put me off too - silly. The vegetation was less distinct and more open than mapped too. Lost about 30 secs whilst I stopped and scratched head. Settled after that and ran hard as I could for the rest of the course (no further losses or any real hesitations). Only other possible loss was to 12 where the thickets seemed different and more prevalent to the map and I ended up coming through the light green forest to the control. A pleasing outing on a glorious day.

Friday Apr 7, 2017 #

9 AM

Walking 40:00 [1] 4.0 km (10:00 / km)
slept:6.5

From end of Cranmer Rd into the city, around that on various errands and back.

1 PM

Swimming 22:28 [4] 1.0 km (22:28 / km)

Joined th bun fight in the fast lane and managed to hold my own - benefit was that it got me swimming much quicker too. A good workout.

Thursday Apr 6, 2017 #

4 PM

Off-road running warm up/down 11:20 [2] 2.0 km (5:40 / km)
slept:6.5 shoes: Inov-8 Mudclaw 265 Blue

Easy along the track from the car park before and after...

Orienteering intervals 1:17:56 [4] *** 10.5 km (7:25 / km) +255m 6:37 / km
shoes: Inov-8 Mudclaw 265 Blue

'Geoff Ellis' intervals on the Black course from Jan's Epping Forest East event: steady jog on odds, hard tempo on the even controls. There was five longer legs (800m+) which was a good challenge. 13 intervals totally 6.12K which was ideal. Navigating generally better on faster legs, probably because I was recovering and not focusing as much on getting to the next control, which is always fatal in Epping. Forest was beautiful, backed up by clear blue skies and 19C. Fab!

Wednesday Apr 5, 2017 #

8 AM

Off-road running 57:15 [3] 12.0 km (4:46 / km)
slept:7.3 shoes: Asics Sonoma

Lovely relaxing run, up North End and beyond to Burwell and started down the Upware river before turning and back same way.

Tuesday Apr 4, 2017 #

6 AM

Running 38:05 [3] 8.0 km (4:46 / km)
slept:6.0 shoes: Asics GT2170 Orange

Woke before alarm so did this nice and relaxed trot - North End and beyond on old railway to Landbeach farms.

Monday Apr 3, 2017 #

1 PM

Swimming 37:20 [4] 1.5 km (24:53 / km)

Longest swim to date and felt reasonable... Even enjoyed it in its own bizarre way.

Sunday Apr 2, 2017 #

Event: SOS Colour coded, ESSOL & EA League, Writtle

10 AM

Off-road running warm up/down 10:30 [2] 2.0 km (5:15 / km)
slept:5.9 shoes: Integrator 4

Before Interland - felt decent...

Orienteering race 55:15 [5] *** 6.3 km (8:46 / km) +310m 7:02 / km
spiked:15/15c shoes: Integrator 4

Interland: Herbeumont - a very pleasing run with no major mistakes - on a tough and very hilly area. Took it easy to first control to be sure of things and make good start. Worked. Very cautious to 2 (another platform in vague veg) before strong to 3 (another platform!). Went straight on long leg to 4 but still managed to lost v1.5 mins to Clive. Uncomfortable through 6-8 (tougher slope). Steady 9-11 and again lost over 1.5 to Clive on second long leg. Fine in final few controls. Smashing day and delighted to get bronze. 4'32 down on Clive, but too much of that on the two long legs. Something to work on.

C • well done! 7

Saturday Apr 1, 2017 #

3 PM

Off-road running warm up/down 14:36 [2] 2.5 km (5:50 / km) +40m 5:24 / km
slept:6.5 shoes: Inov-8 Mudclaw 265 Blue

Up the hill to the start and back via the road...

Orienteering 37:21 [3] ** 4.4 km (8:29 / km) +100m 7:37 / km
shoes: Inov-8 Mudclaw 265 Blue

Interland training event: did most of the controls and went at an easy-steady pace focusing on identifying the vegetation and accurate bearings. Area felt a bit like North Yorks moors' forest (though a bit kinder).

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