Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cruachan

In the 31 days ending Jul 31, 2009:

	activity	#	time	miles		km		+m
	Orienteering	4	5:17:00	15.1	(21:00)	24.3	(13:03)	480
	Off-road running	5	4:03:30	32.8	(7:25)	52.78	(4:37)	90
	Running	3	1:54:23	16.6	(6:53)	26.72	(4:17)
	Walking	1	1:00:00	2.5	(24:00)	4.02	(14:55)	120
	Total	12	12:14:53	67.0	(10:58)	107.82	(6:49)	690
averages - sleep:6.6 weight:78kg

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Friday Jul 31, 2009 #

Orienteering 1:03:00 [3] 5.5 km (11:27 / km)
shoes: Adidas Swoops

Compass and pace work in Lossie Forest followed by some no-compass map work on the dunes. Intense and spent ages trying to identify a correct knoll!

Tuesday Jul 28, 2009 #

Off-road running warm up/down 9:00 [1] 1.0 mi (9:00 / mi)
shoes: Adidas Swoops

Warm up and down at Culbin.

Orienteering 1:46:00 [3] **** 9.6 km (11:02 / km) +180m 10:06 / km
shoes: Adidas Swoops

Mixed pace and effort session using M21E course at Culbin from 2007. Pushed it in parts just to see what would happen - chest sore by end but not as bad as thought. Felt tired - but that was to be expected on such a rubbish base.

Monday Jul 27, 2009 #

Orienteering 1:00:00 [2] **** 2.6 km (23:05 / km) +100m 19:21 / km
shoes: Integrator

Map memory work and coaching on Inshriach West. Another step forward...

Orienteering 38:00 [3] ***** 3.0 km (12:40 / km) +100m 10:51 / km
shoes: Integrator

Contour, map memory and no-compass work on Inshriach South. Oooo!

Sunday Jul 26, 2009 #

Walking 1:00:00 [2] 2.5 mi (24:00 / mi) +120m 20:53 / mi

Lovely late afternoon walk after a long pm nap! Hard walking through the heather, but gorgeous once crested the ridge.

Saturday Jul 25, 2009 #

Orienteering 50:00 [1] *** 3.6 km (13:53 / km) +100m 12:12 / km

Sprint O at Culbin - mostly walked it though did a few jogs in part. Still struggling with chest, but good to be back out in terrain.

Tuesday Jul 21, 2009 #

Off-road running 24:30 [2] 3.0 mi (8:10 / mi)
shoes: Adidas Swoops

Easy jog (though really struggled with the chest) along the beach at Loch Fleet. Found it tough... looking doubtful for the Scottish.

Friday Jul 17, 2009 #

Note
slept:5.0 (injured)

Got to bed at 1.30 and woke exhausted. A good final day of the year with some great assemblies and a few lovely comments to me personally. Sometimes it is worth it... Got bandages changed and interviewed by Police who will prosecute. I can now disappear into the wilds and try and recuperate.

Thursday Jul 16, 2009 #

Note
slept:5.0 (injured)

Long hard day and finally left College at 5 minutes to midnight (as Iron Maiden might have sung). Twist'd has nearly killed me but watching it tonight brought a tear to me mince pies.

Wednesday Jul 15, 2009 #

Note
slept:7.0 (injured)

Very long day at College for opening of Twist'd. Got away at 11.40pm.

Tuesday Jul 14, 2009 #

Note
slept:7.0 (injured)

Thigh still sore from the injection but chest is ok so long as I avoid touching it in any way. Back to the hospital and was able to have a look into the crater left by the fucking mutt. My muscle looks just as gorgeous from the inside as it does from the outside! No running til the weekend and certianly no O-ing for a further week or so.

Monday Jul 13, 2009 #

Note
slept:7.0 (rest day)

Chest still sore and thigh far worse.. hobbling due to the flipping injection! Will have the second one in my bum!

Note
(injured)

Sunday Jul 12, 2009 #

Off-road running 1:13:00 [3] 10.0 mi (7:18 / mi)
slept:7.0 shoes: Asics Enduro

Very eventful run. Lovely for most of it- around town and down along river and back via Braham footpath. Less than a mile to go, got attacked and bitten by a dog (black Alsatian type) - reared up and took a chunk out of my chest. Flippin' hurt and had to go to hospital. Badly shaken and it spolit the day...

Saturday Jul 11, 2009 #

Running warm up/down 23:20 [1] 3.0 mi (7:47 / mi)
slept:5.0 shoes: Adidas Response

Around the village - warm up and down.

Running race 35:57 [5] 6.0 mi (6:00 / mi)
shoes: Adidas Response

Histon Fun Run - was awake before 4 and in school at 5.30 to collect kids to film scenes for our play next week. Got back at 9.30, changed and jogged down to the village for the race. Had intended to run it fartlek style, but as soon as gun went, I just got into the flow of competing and ran it fairly intense throughout. Relaxed for first half but slowly died with lack of training, early start and humidity. Finished 4th and first Vet. Added bonus - 6 seconds faster than last year which completely shocked me as I thought I was about a minute slower when running. A great confidence boost ahead of Scotland....

Friday Jul 10, 2009 #

Note
slept:7.0 (rest day)

Long and exhausting day at work - didnt get home til after 9.30 and need to be back at work at 5.30am!!!

Thursday Jul 9, 2009 #

Off-road running 21:25 [2] 3.0 mi (7:08 / mi)
slept:7.5 shoes: Asics Enduro

Easy pace through Kings and over to CH...

Off-road running hills 19:35 [3] 2.8 mi (7:00 / mi) +90m 6:22 / mi
shoes: Asics Enduro

6 laps of Cherry Hill loop at a steady pace - pushed the short steep climb. Hammy tight by end... and only 3 weeks and 2 days to the World Ranking event! Yikes!

Wednesday Jul 8, 2009 #

Note
weight:78kg (rest day)

Another monster day at work... didnt get home til after 10.

Tuesday Jul 7, 2009 #

Note
(injured)

Hamstring...

Monday Jul 6, 2009 #

Note
(injured)

Hamstring and very tired....

Sunday Jul 5, 2009 #

Off-road running 1:36:00 [3] 13.0 mi (7:23 / mi)
slept:7.0 shoes: Asics Enduro

Met up with da Boys and did a lovely long run along the river around Barway and back. Hammy was tight by the end, but good to have done such a run.

Saturday Jul 4, 2009 #

Note
slept:7.3 (rest day)

Late night - Year 11 Prom - but will rest up today ahead of tomorrow.

Friday Jul 3, 2009 #

Running 24:33 [2] 3.5 mi (7:01 / mi)
slept:7.2 shoes: Adidas Response

Easy run to College... humid.

Thursday Jul 2, 2009 #

Running warm up/down 20:18 [1] 2.3 mi (8:50 / mi)
slept:6.5 shoes: Adidas Response

Managed to train in spite of long, depressing and sweaty day at work. This week's been tough - personally and professionally - and the running has taken a boot seat. Last thing i did before leaving work was sign this month's payroll and it insensed me to see the net pay of some of those c***s who take so much from the public for such seriously little effort. Really made me question things... could have such an easier life for not a great deal less. Hmmm... anyway enough of the ranting. Warm and sweaty even at this time of the evening... to top of Histon Road and then warm down around Jesus Green

Running tempo 10:15 [4] * 1.8 mi (5:42 / mi)
shoes: Adidas Response

LT pace down Histon Road and finished with 2 reps of Castle Mound.... with the Headless Hill map in case I go on Sunday.

Wednesday Jul 1, 2009 #

Note
slept:6.5 (rest day)

Didnt sleep great in heat and on wine. Worked at home n had lunchtime nap before heading out into the heat. Watched our kids win the jubilee cup again in unbelievable heat at the track. Finished work at 815 n didnt fancy the run. Now aiming to run the Long rather than Middle....

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