Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cruachan

In the 31 days ending Jan 31, 2010:

activity # timemileskm+m
  Running22 14:24:01 116.5(7:25) 187.49(4:37)
  Off-road running6 5:23:01 41.32(7:49) 66.5(4:51) 530
  Circuits4 2:20:00
  Orienteering2 1:34:22 9.2(10:16) 14.8(6:23) 17533 /39c84%
  Terrain training1 20:00 2.5(8:00) 4.02(4:58) 200
  Total31 24:01:24 169.52 272.81 90533 /39c84%
averages - sleep:6.8

«»
1:39
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSu

Sunday Jan 31, 2010 #

8 AM

Off-road running 1:39:00 [3] 12.0 mi (8:15 / mi)
slept:8.0 shoes: Nike Air Pegasus

Easy run around town and then with the club out to around Barway and back. Felt tired and weary from yesterday, but pretty relaxed and positive.

Saturday Jan 30, 2010 #

Event: Southern Counties Cross Country Champs
 
2 PM

Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
slept:8.5

Warm up around PHF and then warm down back to Kentish Town tube.

Off-road running race 1:07:01 [5] 15.0 km (4:28 / km) +530m 3:48 / km

First ever Senior Southern cross-country (!!) - 372nd (!!!!).... a real mudbath and tough running the whole way - wore my INOV8s which kept me standing for the whole course. Cold but clear conditions (thank God!). Although I struggled with lack of race preparation training or any racing like this (first major running race in over 2 years), I enjoyed it in a macarbre and masochistic way - was also pleased to have not been passed on any descent - and took someone on each of them. Southern wooses! Spoke to Ian Day at station and he was surprised with the times - he was 6 mins more than the last time it was there - long course?? Plus someone else from the club said there was 1760 feet of climb according to his GPS. It's a bloody fell race!!!
Travelled by train which was good as well. Roll on the National in 4 weeks....

Friday Jan 29, 2010 #

7 AM

Running 30:20 [2] 4.0 mi (7:35 / mi)
slept:7.0 shoes: Asics Kayano

Warm up around the village before circuits and afterwards around the College.

Circuits 20:00 [4]

Took it fairly steady with the race tomorrow - especially the thigh/legs ones. Am feeling the benefit of the past 4 weeks - stronger and more defined. Cool!

Thursday Jan 28, 2010 #

5 AM

Running 36:30 [3] 5.0 mi (7:18 / mi)
slept:6.5 shoes: Asics Kayano

Steady run around town. Not too tired and legs fine... starting to look forward to Saturday's race!
6 PM

Running 43:30 [3] 6.0 mi (7:15 / mi)
shoes: Asics Kayano

Ran 2 laps of the Beresford Rd loop - 21.30 and 18.44 (at a decent tempo) - and then a short jog down. Tired from a day in London, but good to have got out again.

Wednesday Jan 27, 2010 #

Note
(rest day)

Tuesday Jan 26, 2010 #

5 AM

Running 1:22:30 [3] 11.0 mi (7:30 / mi)
slept:6.5 shoes: Asics Kayano

Early morning run around, then to work. Felt quite relaxed again. No probs with legs.

Monday Jan 25, 2010 #

3 PM

Off-road running 46:00 [3] 6.0 mi (7:40 / mi)
slept:7.5 shoes: Adidas Swoops

Easy run after College.... around the track at the back, onto the playing fields and then back out for laps of the Rec. Tired but very relaxed - not too sore from yesterday.

Sunday Jan 24, 2010 #

10 AM

Off-road running warm up/down 33:00 [1] 4.0 mi (8:15 / mi)
slept:8.0 shoes: Intergrator 2

Warm up/down before and after the Compass Sport event at Shouldham Warren.

Orienteering race 57:05 [4] *** 8.8 km (6:29 / km) +50m 6:18 / km
spiked:21/25c shoes: Intergrator 2

Generally pleased with the performance. Made a wobble to 1 and then was going well until lost 2'15 at 5 - came in too early and was wandering between thickets. A couple of other minor errors later on (30 seconds on the pair). Running ok.
7 PM

Note

Hmmm... having checked the results I am not so happy. Clearly losing 2.5 mins was a stupid error and my biggest mistake for a long time, but that would have only got me to 54.5 - still 4 mins behind Richard Robinson. O well... can only knuckle down and train harder/compete more frequently

Saturday Jan 23, 2010 #

8 AM

Running 38:51 [2] 5.0 mi (7:46 / mi)
slept:9.0 shoes: Nike Air Pegasus

Took it fairly easy as legs were sore after 2 hard days. Ran around town - over to the Common on a mix of road and grass. Calves sore.

Friday Jan 22, 2010 #

6 AM

Running 31:00 [2] 4.0 mi (7:45 / mi)
slept:6.5 shoes: Asics Kayano

Easy run around the village before circuits. Tired.
7 AM

Circuits 40:00 [4]

And even more this week (9).... 21 x 50secs and then 21 x 40 with a run in between each station. Tiring stuff and felt weary after yesterday as well.

Thursday Jan 21, 2010 #

2 PM

Off-road running warm up/down 30:00 [1] 3.5 mi (8:34 / mi)
shoes: Integrator

Into Epping Forest from Loughton - decent warm up, jog after course and then warm down at end after hills.

Orienteering tempo 37:17 [4] *** 6.0 km (6:13 / km) +125m 5:38 / km
spiked:12/14c shoes: Integrator

Ran the Short Blue course from Nov's event... fairly decent and was pretty clean. Running steady/hard pace and no probs with legs.
3 PM

Terrain training hills 20:00 [4] 2.5 mi (8:00 / mi) +200m 6:24 / mi
shoes: Integrator

After the course, used the round hill on the southern part of the map and ran repeated ascents/descents at a good pace. Tough.

Wednesday Jan 20, 2010 #

5 AM

Running 44:40 [3] 6.0 mi (7:27 / mi)
slept:6.0 shoes: Asics Kayano

Another early morning run. Hammy was tight to begin with but eased up - now knee seems to be playing up again. Apart from that was running ok.

Tuesday Jan 19, 2010 #

5 AM

Running 30:40 [2] 4.0 mi (7:40 / mi)
slept:6.0 shoes: Asics Kayano

Another early bird... hammy was very tight so took it easy. Around town.
5 PM

Running 40:40 [3] 6.0 mi (6:47 / mi)
shoes: Asics Kayano

Was at a meeting at Shire Hall so got out at a decent time... from the flat into the city and back and stuff. Hammy tight but eased out and managed lift the tempo. Colder this evening.

Monday Jan 18, 2010 #

5 AM

Running 47:40 [2] 6.5 mi (7:20 / mi)
slept:5.5 shoes: Asics Kayano

Awake early so caught the worm and have a nice run around town. Good start to the week.
3 PM

Off-road running 48:00 [3] 6.5 mi (7:23 / mi)
shoes: Adidas Swoops

Out to enjoy the afternoon sun (!) and balmy conditions (9c) in shorts. Ran a mix of playing fields, plouged edges and even some newly cleared woodland. Great stuff. Wish I could do this every day!

Friday Jan 15, 2010 #

6 AM

Running warm up/down 25:00 [3] 3.5 mi (7:09 / mi)
slept:6.5 shoes: Asics Kayano

Decent pace run around the village before circuits. Felt better and quite perky.
7 AM

Circuits 40:00 [4]

A crowd in this morning (7!) and did the usual of 21 x 60 secs (10 secs rec) and then 21 x 30 secs with 10 secs run. Took it steady on the 'knee' based ones after last week's trouble and seemed to get thru unscathed.

Thursday Jan 14, 2010 #

Note
slept:6.0 (rest day)

Didnt have a great night's sleep and then allowed work to consume. Late night with Parents' Evening to add to the proceedings as well.

Wednesday Jan 13, 2010 #

6 AM

Running 1:14:40 [3] 10.0 mi (7:28 / mi)
slept:6.0 shoes: Asics Kayano

Long steady run to College. Felt tired and drained from yesterday, but still managed a good effort.

Tuesday Jan 12, 2010 #

5 PM

Running 1:14:00 [3] 10.5 mi (7:03 / mi)
slept:6.2 shoes: Asics Kayano

Back from work and really picked up the pace in the last 20 minutes - particularly spurred on by tracks from the new playlist, 'Heavy, Heavy, Heavy', which started with AC/DC and ended with Motorhead, 'Overkill'. Excellent! And my legs felt ok and up for it.

Monday Jan 11, 2010 #

7 AM

Running 16:00 [2] 2.0 mi (8:00 / mi)
slept:7.5

Easy jog from the flat to the station. Felt ok. Nice to be running again.
4 PM

Running 22:00 [3] 3.0 mi (7:20 / mi)

And back from the station with a loopy bit around Castle area. Felt quite perky.

Sunday Jan 10, 2010 #

Note
slept:7.5 (injured) (rest day)

Another resty to ease the knee and it seems to have improved significantly since yesterday. Hopefully able to run tomorrow.

Saturday Jan 9, 2010 #

Note
(injured) (rest day)

What feel like ligaments in my knee sore from yesterday. May not be able to race tomorrow.

Friday Jan 8, 2010 #

6 AM

Running warm up/down 14:00 [2] 2.0 mi (7:00 / mi)
slept:6.5 shoes: Nike Air Pegasus

Early to school down a very icy road and out by 7.00. Uber cold (-5c).
7 AM

Circuits 40:00 [4]

My God! Havent done these in nearly a year and it showed. That article in AW about muscle depletion in the over 40s was timely indeed. Felt like a cripple doing them again... but at least it worked and will be good to get back into them on a Friday again.

Wednesday Jan 6, 2010 #

5 AM

Running 32:15 [2] 4.0 mi (8:04 / mi)
slept:6.0 shoes: Nike Air Pegasus

Odd night's sleep but was still up at 5.20 to be out for an easy jog. Felt tired and hammy was very stiff. Bitterly cold morning.

Tuesday Jan 5, 2010 #

6 AM

Running 46:45 [3] 6.5 mi (7:12 / mi)
slept:7.0 shoes: Nike Air Pegasus

Steady run to College. Felt ok and quite perky after a resty yesterday. Cold though (3 tops weather).
5 PM

Running 47:40 [3] 6.5 mi (7:20 / mi)
shoes: Nike Air Pegasus

And back after work through town. Hammy a little tight - not enough stretching. Oops.

Monday Jan 4, 2010 #

Note
slept:4.5 (rest day)

Back to work and was up uber-early... not a great start to 2010.

Sunday Jan 3, 2010 #

Running 21:20 [3] 3.0 mi (7:07 / mi)
slept:8.0 shoes: Adidas Response

Run from the Randolph via the centre n Christ's Meadow to the carpark. Felt good.

Saturday Jan 2, 2010 #

Running 44:00 [3] 6.0 mi (7:20 / mi)
slept:7.5 shoes: Adidas Response

Ran from the Randolph up through Jericho and then along the Thames to Wolvercote, back from other car park to the centre. Magical run - sun just cresting the horizon of spires as I traversed Wolvercote bridge.

Friday Jan 1, 2010 #

Note
(rest day)

Resty. Felt tired. Travelled to Oxford.

« Earlier | Later »