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Training Log Archive: Cruachan

In the 31 days ending May 31, 2010:

	activity	#	time	miles		km		+m
	Running	17	14:27:13	117.5	(7:23)	189.1	(4:35)
	Off-road running	13	10:06:18	81.0	(7:29)	130.36	(4:39)
	Orienteering	2	1:47:21	11.37	(9:26)	18.3	(5:52)	435	34 /	38c	89%
	Circuits	2	1:05:00
	Terrain training	1	1:00:00	3.11	(19:19)	5.0	(12:00)	70
	Total	33	28:25:52	212.98		342.75		505	34 /	38c	89%
averages - sleep:6.9

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Monday May 31, 2010 #

7 AM

Running 55:00 [2] 7.0 mi (7:51 / mi)
slept:9.0 shoes: Asics Attacks

Awake reasonably early (but had been asleep by 9.30!) - so out for an easy recovery run. Felt very tired n drained but nice n relaxed. Around town and back through kings at the end.

Sunday May 30, 2010 #

7 AM

Running 1:35:00 [3] 12.0 mi (7:55 / mi)
slept:6.0 shoes: Asics Kayano

Awake early again so got up and out just after 7. Ran a 'new' loop around town -- just over 6 miles, so cut second lap shorter at the end. Felt tired from yesterday, but relaxed n buoyed along esp listening to the new Pendulum album :)).

Saturday May 29, 2010 #

7 AM

Running 45:00 [3] 6.0 mi (7:30 / mi)
slept:9.0 shoes: Asics Attacks

Awake relatively early but had got to be just after 9 so not too surprising. Felt pretty decent after 2 resties so ran steadily. Cool out.

4 PM

Off-road running warm up/down 29:00 [2] 3.75 mi (7:44 / mi)

Down to Brand with some strides and then back around the field afterwards.

Off-road running intervals 26:13 [5] 4.25 mi (6:10 / mi)

Intervals on Brand Field - 4 x mile loop with 90 secs recovery jog: 5.26.1, 5.24.6, 5.28.4, 5.23.2. A good toughie n felt ok(!) throughout.

Friday May 28, 2010 #

Note
(injured) (rest day)

Hand much improved - much have been a tendon. Decided to rest again at the end of a tough half-term.

Thursday May 27, 2010 #

Note
(injured) (rest day)

Hand still very swollen n sore which seemed to make me run down :((.

Wednesday May 26, 2010 #

5 AM

Running 36:40 [3] 5.0 mi (7:20 / mi)
slept:6.0 shoes: Asics Attacks

Awake early for no apparent reason apart from v sore hand (which developed over past 24 hours). Had a decent run n felt ok in spite of early hour n hand.

9 PM

Note
(injured)

Long day n got home feeling v worse for wear with sore hand. Ibuprofen, freeze gell and a beer seemed to help relax the tension n swelling!

Tuesday May 25, 2010 #

Note
(rest day)

Had intended to run home but Govs meet over-ran and then bloody fire-alarm went off just as it finished and i got stuck at college for another hour :(((.

Monday May 24, 2010 #

5 AM

Running 46:30 [3] 6.0 mi (7:45 / mi)
slept:6.5 shoes: Asics Attacks

Easy run around town n CH - early start n felt tired but relaxed.

3 PM

Running 38:00 [3] 5.0 mi (7:36 / mi)
shoes: Asics Kayano

Nice to be able to get out early again. With dylan around the Beresford loop, then to Kings n finally to Tesco n back. Hot n felt quite drained.

Sunday May 23, 2010 #

7 AM

Off-road running 1:35:40 [3] 13.0 mi (7:22 / mi)
slept:7.8 shoes: Asics Attacks

Put on alarm to get out early. Ran over to the Common, down to the river and then around the Fish n Duck loop. Hot by end, but lovely out n felt really relaxed :)).

Saturday May 22, 2010 #

7 AM

Off-road running 38:00 [2] 5.0 mi (7:36 / mi)
slept:7.5 shoes: Asics Attacks

Easy pace morning run around town - already fairly warm. Tired n drained this morning.

6 PM

Off-road running warm up/down 26:00 [3] 3.0 mi (8:40 / mi)

Jog down to Brand - into spikes (!?!) and did a couple of laps including 2 x 100m very fast stride (13-14 secs each).... did a couple more laps after followed by run back via golf course.

Off-road running intervals 15:00 [4] 2.0 mi (7:30 / mi)

Did 3 x 400m with 400 jog with Dylan - 82, 82, 79 and then 1 x 400 all out on my own - 64.7. Very pleased n great to be training like this again - really got into OD on my blow-out - passed 200 in about 30/31 (though have to accept the grass track markings might be out). A lovely hot evening :)).

Friday May 21, 2010 #

6 AM

Running 42:00 [3] 6.0 mi (7:00 / mi)
slept:6.5 shoes: Asics Kayano

Into work. Felt tired and it was already 17c at this time - nice n bright though :).

Thursday May 20, 2010 #

7 PM

Running 47:00 [3] 7.0 mi (6:43 / mi)
slept:7.0 shoes: Asics Kayano

Back home after work... ran steady and included 10 x 20 secs fast strides with 40 secs recovery as per the schedule. A hot evening (well over 20c at this time of night).

Wednesday May 19, 2010 #

6 AM

Running 1:14:00 [3] 10.0 mi (7:24 / mi)
slept:5.0 shoes: Asics Kayano

Disjointed night's sleep so felt very tired, but got out for a decent, steady paced run from the college into the city with loop around Coe Fen n back via Hills Road.

Tuesday May 18, 2010 #

5 AM

Off-road running 30:00 [3] 4.0 mi (7:30 / mi)
slept:6.8 shoes: Asics Attacks

Easy morning run around town in lovely blue skies (cold though)... spolit only by a snappy black terrier and her stupid, idiotic, irresponsible fuckwit of an owner!

Monday May 17, 2010 #

7 AM

Off-road running 37:00 [3] 5.0 mi (7:24 / mi)
slept:7.0 shoes: Asics Attacks

Easy run around town - felt very tired n drained.

Sunday May 16, 2010 #

Note
slept:7.0 (rest day)

Disappointing not to have got out but felt very tired n drained throughout the day... napped for about 20 laps of the Grand Prix!

Saturday May 15, 2010 #

10 AM

Off-road running warm up/down 23:30 [2] 3.0 mi (7:50 / mi)
slept:6.5

Easy jog before and then steady pace over to Churchgate from Pish.

Terrain training 1:00:00 [3] ** 5.0 km (12:00 / km) +70m 11:13 / km

With Dylan around the Light Green course - coaching and then watching. Lovely morning after recent chills.

11 AM

Orienteering race 32:32 [5] ** 7.1 km (4:35 / km) +95m 4:18 / km
spiked:14/14c

After training with Dylan made last minute decision to belt around the Blue course and ran pretty maximal for the straightforward course. A good morning's blowout and the fastest mpk I have run...

Friday May 14, 2010 #

Event: GBR WOC Selection Races

6 AM

Running 46:20 [3] 6.0 mi (7:43 / mi)
slept:7.0 shoes: Asics Kayano

Decided to run from Waterbeach instead for a change. Not as nice as thru town but quicker. Very tired this morning.

7 AM

Circuits 25:00 [4]

Only did the first part - 20 x 60 secs with recovery. Tired n drained.

Thursday May 13, 2010 #

Note
(rest day)

Tiring first 3 days so needed resty...

Wednesday May 12, 2010 #

7 PM

Running 59:23 [3] 8.0 mi (7:25 / mi)
slept:5.0 shoes: Asics Attacks

Lovely evening run from Wicken to Soham (other end of town) and back. Had felt very tired from lateish finish at SLT and last night's concert in Brixton so was especially pleasing to get out for an hour's steady pace.

Tuesday May 11, 2010 #

6 AM

Running 1:13:00 [3] 10.0 mi (7:18 / mi)
slept:7.0 shoes: Asics Kayano

Steady run to work - with the first around town (river, lisle lane etc) and then up thru Chesterton to college. Felt tired n laboured but relaxed.

Monday May 10, 2010 #

3 PM

Off-road running 52:00 [3] 7.0 mi (7:26 / mi)
slept:6.3 shoes: Asics Attacks

Steady run after College around the fields and then out around the Chivers estate. Felt relaxed n not too tired at all. Nice :).

Sunday May 9, 2010 #

7 AM

Off-road running 1:36:40 [3] 13.0 mi (7:26 / mi)
slept:7.5 shoes: Asics Attacks

Awake early and out after some report-signing. Felt very tired so took it easy around town - mostly off-road paths/grass. Week 1 complete!

Saturday May 8, 2010 #

6 PM

Running 23:00 [3] 3.5 mi (6:34 / mi)
slept:8.5 shoes: Asics Kayano

Felt tired all day and had a pm nap. Managed to get out for a steady plod n felt better for it (of course!). Was also proud dad watching Dylan run his first track race :)).

Friday May 7, 2010 #

7 AM

Circuits 40:00 [4]
slept:4.5

The usual session at College.... felt particularly tired from the week's training and lack of sleep watching election results :((.

Thursday May 6, 2010 #

6 AM

Running 46:20 [2] 6.5 mi (7:08 / mi)
slept:7.0 shoes: Asics Kayano

Steady run to College and felt ok... a bit stiff in hamstrings.

8 PM

Running 1:01:10 [3] 8.5 mi (7:12 / mi)
shoes: Asics Kayano

Steady run back with an extension via the Backs and Coe Fen. Nice to be out running after a 13 hour day (and Parents' Evening). Also used the run as an opportunity to vote... and the first time for a particular party!

Wednesday May 5, 2010 #

7 PM

Off-road running 43:05 [3] 6.0 mi (7:11 / mi)
slept:6.5 shoes: Asics Attacks

Managed to get out after SLT which was a miracle. Nice n steady recovery run around kings, golf course, CH and back via similar areas. Nice evening.

Tuesday May 4, 2010 #

7 AM

Running 28:20 [2] 4.0 mi (7:05 / mi)
slept:7.0 shoes: Asics Kayano

Easy run from College around the village - felt ok. Cold out.

4 PM

Running 50:30 [3] 7.0 mi (7:13 / mi)
shoes: Asics Kayano

Steady run from College down into the city (Fopp!) and back. Felt strong, but kept pace in check due to sore tendons and muscles.... I remember that quote about increasing mileage like dropping a boulder (or something like that) on a pinto (!?!).

Monday May 3, 2010 #

7 AM

Off-road running 44:10 [2] 6.0 mi (7:22 / mi)
slept:7.0 shoes: Asics Attacks

Nice n easy pace again - legs still very sore from Saturday (esp tendons n calves which is prob due to lots of fast track running in O shoes). Around town mostly off-road/grass.

Sunday May 2, 2010 #

7 AM

Off-road running 40:00 [2] 5.0 mi (8:00 / mi)
slept:8.0 shoes: Asics Attacks

Very slow and laboured recovery run around town. Tired n battered from yesterday.

Saturday May 1, 2010 #

Event: British Long Distance Orienteering Champs

1 PM

Off-road running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Intergrator 2

Mostly before BOC - jog and strides etc

Orienteering race 1:14:49 [5] *** 11.2 km (6:41 / km) +340m 5:48 / km
spiked:20/24c slept:7.5 shoes: Intergrator 2

BOC M40L at Abraham's Valley.... 4th to add to the 4th from the JK - though this time behind 3 different runners?!? Started strong n felt ok, but seemed to get tired quickly. Long leg left me feeling drained - especially the climbs. Tried to maintain good pace but was generally struggling... first miss was at 9 where I mis-read which ditch I was heading for. Took the flat 'northern' route to 11 which seemed ok. Got 14 ok which seemed to cause problems to some but then lost 30-40 secs at 15, another small miss at 16 and 17 (but checking splits with others would suggest they were not too costly). Tired and laboured up to 18 and took the slower forest route to 19 (should have done paths!). Passed by Bill Edwards on way to 20 and then it was simply a case of eyes down and push to the final 2 proper controls.

Overall, i couldnt have done anything else - was always really out of medals and everyone seemed to lose some time in the quarry. I really needed to have done more intensive training earlier this year - never run a championship race with as much path/track running. I think I'm pleased taking everything into account.

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