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Training Log Archive: Cruachan

In the 31 days ending Oct 31, 2012:

	activity	#	time	miles		km		+m
	Running	20	11:53:19	98.36	(7:15)	158.29	(4:30)
	Orienteering	5	4:58:33	26.16	(11:25)	42.1	(7:05)	265
	Off-road running	6	1:50:20	13.5	(8:10)	21.73	(5:05)
	Walking	1	40:00	2.5	(16:00)	4.02	(9:57)
	Gym	1	25:00
	Treadmill Running	1	8:20	1.0	(8:20)	1.61	(5:11)
	Total	27	19:55:32	141.51		227.74		265
averages - sleep:6.7

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Wednesday Oct 31, 2012 #

7 AM

Running 34:37 [3] 5.0 mi (6:55 / mi)
slept:7.3 shoes: New Balance 770

Steady trot around Alice's Loop. Felt ok and hammy generally fine.

Tuesday Oct 30, 2012 #

5 PM

Running 8:00 [2] 1.0 mi (8:00 / mi)
slept:7.0

Hammy was fairly tight today so ran easily down to the garage to the collect the car.. felt alright.

Monday Oct 29, 2012 #

11 AM

Running 40:00 [2] 5.0 mi (8:00 / mi)
slept:8.2 shoes: Asics Gel Enduro 2

Nice n easy and with a couple of leisurely stops - from the Faculty to IVC.

Sunday Oct 28, 2012 #

10 AM

Off-road running warm up/down 9:00 [2] 1.0 mi (9:00 / mi)
slept:6.2 shoes: Integrator 4

Easy before and after the event...

Orienteering race 1:31:49 [4] 11.6 km (7:55 / km) +85m 7:38 / km
shoes: Integrator 4

Have raced about 6 times on Epping SW but have never had a course like it... Legs crossing unforgiving vegetation, churned up paths and generally tough going, plus an iffy map. Found myself struggling in final third of course with tiring legs and tightening hamstring. Made a number of silly errors which added 7-8 mins overall to my time.

Saturday Oct 27, 2012 #

Note
slept:8.0 (rest day)

First day of hols so decided to treat myself to a complete resty... Indeed only ventured out briefly at 7.30pm!

Friday Oct 26, 2012 #

7 AM

Running 23:20 [3] 3.0 mi (7:47 / mi)
slept:5.6 shoes: New Balance 770

To Ely station and then over to the car parked at Wolfson. Felt a bit tired.

Thursday Oct 25, 2012 #

6 AM

Running 52:00 [3] 7.0 mi (7:26 / mi)
slept:6.0 shoes: Asics Gel Enduro 2

Extended up from the station. Felt fine but still tight hammy - need to watch this over the next few days and week.

Wednesday Oct 24, 2012 #

12 PM

Running 42:00 [3] 6.0 mi (7:00 / mi)
slept:7.0 shoes: Asics Gel Enduro 2

Usual run to the Faculty and to the station afterwards. Felt ok though hammy was tight still.

Tuesday Oct 23, 2012 #

5 AM

Running 28:00 [3] 4.0 mi (7:00 / mi)
slept:4.0 shoes: New Balance 770

Awake v early so got up, wrote my newsletter and out for a nice trot around a misty Ely.

Monday Oct 22, 2012 #

3 PM

Running 38:50 [3] 5.0 mi (7:46 / mi)
slept:7.0 shoes: Asics Gel Enduro 2

Ran to town and back from Mayfield area and then a couple of laps of the fields with the Running Club.

Sunday Oct 21, 2012 #

11 AM

Off-road running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)
slept:8.0 shoes: Integrator 4

Jog before and after...

Orienteering race 57:05 [4] 8.9 km (6:25 / km) +70m 6:10 / km
shoes: Integrator 4

Brown course at Mildenhall. Made another mistake heading to #1 - came into forest too soon and found 2 other controls about 150 north. Lost about 40 secs? Pretty clean after that, apart from slight hesitation at #25. Running well later on so perhaps getting fitter.

Saturday Oct 20, 2012 #

Event: Oxford City Race

11 AM

Off-road running warm up/down 9:00 [2] 1.0 mi (9:00 / mi)
slept:6.0 shoes: Asics Gel Enduro 2

In the University Parks... Before and after.

Orienteering race 1:05:57 [4] 8.7 km (7:35 / km)
shoes: Asics Gel Enduro 2

Oxford City Race... Made a few slips and hesitations, including one trek down the wrong route having made the wrong route choice on the same leg (17) - 1 min - then another 50 secs at 39. Apart from that was just struggling to run hard throughout. Caught by Matthew V at 41 and then he got 20 secs on me going the westerly route to 45 which was clearly quicker.

Friday Oct 19, 2012 #

5 AM

Running 29:00 [2] 4.0 mi (7:15 / mi)
slept:6.0 shoes: New Balance 770

Awake early so headed out for easy run to the Sailing Cub and back. Felt okish.

Thursday Oct 18, 2012 #

6 AM

Running 44:00 [3] 6.0 mi (7:20 / mi)
slept:6.8 shoes: New Balance 770

To IVC. Felt fairly tired and ploddy this morning.

Wednesday Oct 17, 2012 #

12 PM

Running 40:00 [3] 6.0 mi (6:40 / mi)
slept:5.3 shoes: New Balance 770

Run to the Faculty. Much nicer weather than this morning! Felt ok.

Tuesday Oct 16, 2012 #

Running 47:54 [3] 6.5 mi (7:22 / mi)
slept:7.5 shoes: Asics Gel Enduro 2

Run to IVC. Felt pretty tired n drained but ran generally ok.

Monday Oct 15, 2012 #

3 PM

Off-road running 41:00 [3] 5.5 mi (7:27 / mi)
slept:7.0 shoes: Asics Gel Enduro 2

First 10 mins on road into village and along GBW... then around fields with the XC club. Felt tired and a little leg weary, but not too bad. Only dampener (literally) was the the rain which was blooming chilly.

Sunday Oct 14, 2012 #

10 AM

Off-road running warm up/down 14:00 [2] 1.5 mi (9:20 / mi)
slept:5.5 shoes: Integrator 4

Warm up and short warm-down. Felt ok n checked the final control again - it was wrong!

Orienteering race 1:01:12 [4] 8.7 km (7:02 / km) +110m 6:37 / km
shoes: Integrator 4

ESSOL at Ickworth. A lovely autumnal morning with woods that were nice in parts (the western section that reminds me of Hambleden) and nettly in other sections. Made too many errors - 8 in total (5.40's worth) with two more significant - no 5 where I just couldn't make out the trees from the rootstocks - and the final control which both Planner and Controller agreed was on an unmapped pit 25 metres further west. O well. Enjoyed it nevertheless.

Saturday Oct 13, 2012 #

Note
slept:8.5 (rest day)

Nice day n decided to have a chilling one; mooched around Cam, strolled at good pace up to the Faculty (a mile!) and got some books out for Essay 1. Quiet afternoon.

Friday Oct 12, 2012 #

6 AM

Running 29:00 [2] 4.0 mi (7:15 / mi)
slept:6.3 shoes: Asics Gel Enduro 2

Easy run n felt pretty tired and drained today.

Thursday Oct 11, 2012 #

Note
(rest day)

Another long and demanding day in the saddle...

Wednesday Oct 10, 2012 #

12 PM

Running 43:00 [3] 6.0 mi (7:10 / mi)
slept:6.3 shoes: Asics Gel Enduro 2

From IVC to the Faculty... Felt really tired and I was a bit late leaving. Nice afternoon and decent trot through town.

Tuesday Oct 9, 2012 #

7 AM

Running 42:30 [3] 6.0 mi (7:05 / mi)
slept:5.7 shoes: New Balance 770

Late night after awesome production of Romeo & Juliet - but managed the trot to College. Legs were also sore from the weekend.

Monday Oct 8, 2012 #

Note
slept:7.0 (rest day)

Hardly a rest day... 6 hours of tours as part of Open Day followed by an evening of theatre watching IVC at the Mumford.

Sunday Oct 7, 2012 #

Event: UK Cup Final

2 PM

Running warm up/down 30:20 [2] 4.0 mi (7:35 / mi)
slept:7.1 shoes: Asics Gel Enduro 2

Walked over after working all morning. Steady trot along the Backs, back to the station and up home afterwards.

Orienteering race 22:30 [4] 4.2 km (5:21 / km)
shoes: Asics Gel Enduro 2

Freshers Event at Lammas - run as 3 of the courses (1.7, 1.4 and 1.1k) with 4 mins jog in between). Steady and pushed it where I could - clean except for 25secs stand and stare where brain went into meltdown after it tried to convince me I was returning to a previous control when in fact I wasn't... Te map doesn't lie!

Saturday Oct 6, 2012 #

1 PM

Running warm up/down 16:30 [2] 2.25 mi (7:20 / mi)
slept:8.5 shoes: Asics Gel Enduro 2

Warm up before the Freshers Run... Lap of the course plus some bits on the track.

2 PM

Running race 17:41 [5] 5.0 km (3:32 / km)
shoes: Mizuno Phantom Racers

Freshers Run on the two-lap course from Wilberforce Rd in gorgeous conditions. Took it steady on first part of lap 1 and worked through the sprinters. Passed Tom (CUOC) on top of Mad Rd on lap 2 but he passed me with 200m to go. Pleased with time and efforts. Varsity Match (3rds!) - here we come!

Running 13:00 [2] 1.5 mi (8:40 / mi)
shoes: Mizuno Phantom Racers

Easy jog afterwards back up into the West Cam site.

Thursday Oct 4, 2012 #

5 PM

Walking 40:00 [1] 2.5 mi (16:00 / mi)
slept:6.8

Decent stride from station to Lechampton via the city centre.

Wednesday Oct 3, 2012 #

11 AM

Running 43:58 [3] 6.0 mi (7:20 / mi)
slept:7.0

Ran from IVC to the Faculty via Freshers Fair! Enjoyable trot on a lovely day (in many ways).

Tuesday Oct 2, 2012 #

6 AM

Running 49:39 [3] 7.0 mi (7:06 / mi)
slept:7.0 shoes: New Balance 770

Nice n steady trot around the 7M loop... Felt relaxed if a little leg n body sore from the gym. Good to be back doing this sort of thing.

Monday Oct 1, 2012 #

3 PM

Treadmill Running 8:20 [2] 1.0 mi (8:20 / mi)
slept:6.5 shoes: Asics Gel Enduro 2

Warmed up with a mile on the treadmill...

Gym 25:00 [4]
shoes: Asics Gel Enduro 2

Followed run with 10 mins on Cross (L14), 10 mins on Ascender (L14, 20%) and 40 leg press. Good to back in the gym even though body and chest thought otherwise.

Off-road running 32:20 [2] 4.0 mi (8:05 / mi)
shoes: Asics Gel Enduro 2

Easy run with Running Club around the fields. Nice and relaxin after gym session.

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