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Training Log Archive: Cruachan

In the 31 days ending Mar 31, 2013:

	activity	#	time	miles		km		+m
	Running	15	8:32:23	71.8	(7:08)	115.55	(4:26)
	Orienteering	6	5:26:05	31.17	(10:28)	50.17	(6:30)	665
	Off-road running	11	4:58:24	39.0	(7:39)	62.76	(4:45)
	Walking	3	2:05:00	8.0	(15:37)	12.88	(9:43)
	Fitness training	2	52:04
	Circuits	1	40:00
	Terrain training	1	40:00	4.5	(8:53)	7.24	(5:31)	130
	Treadmill Running	1	22:58	3.0	(7:39)	4.83	(4:45)
	Total	33	23:36:54	157.47		253.43		795
averages - sleep:6.6

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Sunday Mar 31, 2013 #

12 PM

Off-road running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)
slept:5.3 shoes: Inov-8 Mudclaw 265

An easy jog around the car parking... Leg felt ok so -

Orienteering race 1:14:20 [3] 9.5 km (7:49 / km) +210m 7:03 / km
shoes: Inov-8 Mudclaw 265

JK Day 3 (Cold Ash): Thigh felt ok yesterday evening so decided to come down and run around to enjoy the terrain and occasion; found out am running Leg 1 for Men's Open so that confirmed I would take it easy to give me some legs for mad burn up tomorrow. Very relaxed and took it steady - sort of comfortable training pace (i.e. 7.00 min miling on roads equivalent) with the aim focused on being accurate and running straight. Still made some errors (#4 and #6, where I lost a min). Took it straight to #8 though lost a few secs at end being too far right. Found the vegetation at #13 confusing and ended up by the track. All the way I was keeping myself nice and relaxed and enjoying the sensation of running again. Felt some stiffening in thigh after about 45 mins so made sure pace was gentle. Realised as I approached #18 that I was heading for a sub 70 (i had said to Sue i would be pleased with 90) and then blew 5 mins at #19 - faffing around in the green and confused by numerous rootstocks. Kept on thrashing there and was furious to find the knoll down the hill in white forest! Lost a little more time at #21. Jogged the last few and even chatted to folk up the run-up. Utterly amazed at time in relation to others. Perhaps we put too much pressure on ourselves when treating it as a serious race and make mistakes galore (or I am seriously fitter than thought). Legs still felt heavy afterwards but that's bound to be the case - no such thing as an easy run through terrain!

Saturday Mar 30, 2013 #

11 AM

Walking 30:00 [1] 2.0 mi (15:00 / mi)
slept:7.0

From car on Richmond Rd into Cam and back; managed to avoid the worst of the snow! Put in a few short jogs to test leg and although there was some discomfort/stiffness, there was no real pain. Will try a jog later and maybe a training hop on the course tomorrow if all ok today.

Friday Mar 29, 2013 #

Event: JK 2013

11 AM

Walking 50:00 [1] 3.0 mi (16:40 / mi)
slept:6.5 (injured)

Walked from car to assembly and around a bit then back afterwards. Generally ok whilst walking but even that was uncomfortable. Did a couple of short jogs trying new Inov8s on but thigh was sore doing that. No JK which continues my dismal record in that comp - still only one completion since 2005.

Thursday Mar 28, 2013 #

Note
(injured)

Still sore walking and breaking into a short jog was painful...

Wednesday Mar 27, 2013 #

Note
(injured)

Painful...

Tuesday Mar 26, 2013 #

8 AM

Walking 45:00 [1] 3.0 mi (15:00 / mi)
(injured)

From Kings X to the Institute, back and then up from Ely station to home. Somehow heading to the train first thing I strained my thigh... Bloody injured in JK week!

6 PM

Running 23:08 [2] 3.0 mi (7:43 / mi)
shoes: Asics GT 2170

The Loop 'with' Dylan as I had to watch him disappear for various stride outs. Thigh was agony at first but managed to get up to a limpy jog and then semi-run. Remained sore throughout so sincerely hope it's a temporary thing.

Monday Mar 25, 2013 #

Note
slept:6.7 (rest day)

The JK taper commences... Felt tired from week's training and was due a long day at work; I had my gear but the cold and fatigue confirmed the decision.

Sunday Mar 24, 2013 #

7 AM

Off-road running 30:17 [3] 4.0 mi (7:34 / mi)
slept:5.1 shoes: Asics Gel Enduro 2

Awake early so got up to work and then head out and back before the Grand Prix; stayed as much off the roads/pavements as possible as they were treacherous with icy snow. Lovely though!

5 PM

Off-road running warm up/down 11:30 [2] 1.5 mi (7:40 / mi)
shoes: Integrator 4

With Dylan into Kings via golf course and back afterwards...

Terrain training hills 40:00 [3] 4.5 mi (8:53 / mi) +130m 8:09 / mi
shoes: Integrator 4

Great session in the cold and snow... Map memory using Hambleden map with Dylan (alternating legs) whilst doing laps of CH including the motte which was tough in the conditions, esp the descent. Even reminded me of parts of Hambleden. All in all, v good prep for Saturday.

Saturday Mar 23, 2013 #

8 AM

Running 28:00 [3] 4.0 mi (7:00 / mi)
slept:8.0 shoes: Asics GT 2170 Bluey

Nice and steady trot. Felt heavy legged but ok... Snowing and cold wind!

4 PM

Off-road running 23:30 [3] 3.2 mi (7:21 / mi)

From Sawbo along the Stort to Pish Park map and then after our O training along Old Road through Norman Booth and back over the fields to Elmbridge.

Orienteering 40:00 [3] 6.0 km (6:40 / km) +70m 6:18 / km

With Dylan training in Pish Park... Focused on compass and pacing work using old LG and Blue courses. Snowing with a cold wind - not for the faint hearted!

Friday Mar 22, 2013 #

7 AM

Treadmill Running 22:58 [3] 3.0 mi (7:39 / mi)
slept:5.2 shoes: Asics GT 2170 Bluey

Steady run on the treadmill in the gym. Felt tired and heavy legged.

Fitness training 12:04 [4]
shoes: Asics GT 2170 Bluey

Onto the Elliptical Trainer but felt awful... No life in thighs.

Thursday Mar 21, 2013 #

6 AM

Running 43:30 [3] 6.0 mi (7:15 / mi)
slept:8.0 shoes: Asics GT 2170 Bluey

Felt tired and laboured so a ploddy trot to IVC via train from Cambridge.

8 PM

Running 47:35 [3] 7.0 mi (6:48 / mi)
shoes: Asics GT 2170 Bluey

Back from College... Felt tired but pleased to have got this in after a long hard day's work. Chilly wind back to station.

Wednesday Mar 20, 2013 #

5 AM

Running 28:29 [3] 4.0 mi (7:07 / mi)
slept:4.6 shoes: Asics GT 2170 Bluey

Late home after Govs and curry but awake early so got up n out for this O&B to the SC. Felt ok n right tendon dont seem to have worsened since yesterday. Cold n drizzly out.

Tuesday Mar 19, 2013 #

7 AM

Running 43:34 [3] 6.0 mi (7:16 / mi)
slept:7.4 shoes: Asics GT 2170 Bluey

In slightly later so trotted over to Witchford and back with an extension along Cambridge Road at the end. Felt leg weary and tired. Misty out.

3 PM

Fitness training warm up/down 12:00 [3]
shoes: Asics GT 2170 Bluey

Before and after the intervals on the ET...

Fitness training intervals 28:00 [5]
shoes: Asics GT 2170 Bluey

Not done these in a while but was going well - a sign of increasing fitness: 5 x 4 mins (2 mins recovery).

Monday Mar 18, 2013 #

3 PM

Off-road running 43:58 [3] 6.0 mi (7:20 / mi)
slept:7.0 shoes: Asics Gel Enduro 2

Got out just before end of College for a lovely trot around Chivers fields and woods; felt leg sore but very relaxed. Ended with 3.5 laps of track on playing fields and was lapping just under 7m/m.

Sunday Mar 17, 2013 #

10 AM

Off-road running warm up/down 11:00 [2] 1.3 mi (8:28 / mi)
slept:6.0 shoes: Integrator 4

Steady run down th hill to the start and then easy back to the car park...

Orienteering race 58:05 [5] 10.4 km (5:35 / km) +110m 5:18 / km
shoes: Integrator 4

East Anglian Champs at Writtle Forest West (Brown)... Not the most technical but was tricky if you were sloppy and invited fast running which cost errors of attack points were not strong/clear enough. Went hard from the outset and was fairly clean (slightly off-line to #7) until 12 when I took 4.56 to go 250m. Dylan did 2.50 for the same leg (on Blue). I think I actually took the wrong ditch as my parallel line and therefore ended up in vague forest 200m north of the site with nothing making sense (obviously!). Also explains why my compass didn't make entire sense on the leg. I finally relocated off the large earth bank, ran down until I could see the windfall and then headed through to the rootstock. 3 mins burnt! After that, put my head down and ran hard hitting everything else cleanly. Apart from the error, I really enjoyed the forest - beautifully white with good opportunities to practise ahead of JK. Pleased to get under the hour, even with the time loss.

Saturday Mar 16, 2013 #

Event: FVO Middle & Long, UK Orienteering League races

7 AM

Running 41:32 [3] 6.0 mi (6:55 / mi)
slept:7.6 (sick) shoes: Asics GT 2170 Bluey

Woke feeling tired and still clogged up... Out around the Loop and got battered in wind. Pleasantly surprised to get under 7m/m in spite of feeling all-round shit.

Friday Mar 15, 2013 #

7 AM

Running 29:30 [3] 4.0 mi (7:23 / mi)
slept:6.5 (sick) shoes: Asics GT 2170 Bluey

Felt a bit groggy so went for a nice trot to Piccadilly, Green Park, Trafalgar and back via Covent Garden. Dead and heavy legged but that's just cos tired and still struggling with head cold.

Thursday Mar 14, 2013 #

7 AM

Running 20:00 [3] 2.8 mi (7:09 / mi)
slept:7.0 (sick) shoes: Asics GT 2170 Bluey

From the hotel through Holborn and over towards the City map.... Back from Holborn Viaduct.

Orienteering 40:00 [3] 5.2 mi (7:42 / mi)
shoes: Asics GT 2170 Bluey

O training mainly around the Barbican, running routes and legs from 2011 and also some other bits n pieces focusing on reading the detail at a useful pace. Seemed to help the cold as well - cleared head nicely!

Wednesday Mar 13, 2013 #

6 AM

Running 28:00 [3] 4.0 mi (7:00 / mi)
slept:5.5 (sick) shoes: Asics GT 2170 Bluey

Awake early so felt fairly perky and ran the 3M loop first (20.24) and then easier out n back along Norfolk Way.

Tuesday Mar 12, 2013 #

6 AM

Running 23:20 [3] 3.0 mi (7:47 / mi)
slept:6.5 (sick) shoes: Asics GT 2170 Bluey

Easy run around village. Bloody cold and felt rough with cold.

Monday Mar 11, 2013 #

7 AM

Running 22:31 [3] 3.0 mi (7:30 / mi)
slept:7.0 shoes: Asics GT 2170 Bluey

Easy trot around the village. Blooming cold n felt laboured. Sore throat returned :-(

3 PM

Off-road running 44:04 [3] 6.0 mi (7:21 / mi)
shoes: Asics Gel Enduro 2

In spite of manflu, got out and ran for a couple of miles through the Rec and woods before doing laps of the fields with the Running Cub. Bitterly cold wind and air temp.

Sunday Mar 10, 2013 #

Note
slept:7.5 (sick) (rest day)

Been a tough week - physically and mentally and I seem to have picked up a virus of sorts that's left me drained. The throat has cleared and glands gone down. Having a quieter weekend has really helped. Will attempt to resume full training tomorrow.

Saturday Mar 9, 2013 #

7 AM

Off-road running 36:05 [3] 5.0 mi (7:13 / mi)
slept:6.8 (sick) shoes: Asics Gel Enduro 2

Steady run through kings, CH, along the river to the Common and back via Vineyards and town. Felt heavy legged and not great.

Friday Mar 8, 2013 #

6 AM

Running 28:00 [3] 4.0 mi (7:00 / mi)
slept:7.0 shoes: Asics GT 2170

Had hoped to get on the elliptical trainer but some git in a Spurs shirt had bagged it with his iPod. Pathetic. Nearly threw it across the gym so in a rage I went out for a run, pushing the pace early on.

7 AM

Circuits 40:00 [5]

New style approach of 2 sets of 3 stations (45 secs per station) with 6 sets of the trios in total. Intense esp pushing the running.

Thursday Mar 7, 2013 #

Note
slept:6.0 (rest day)

In Birmingham for the night/day... Didn't get back until late and shattered.

Wednesday Mar 6, 2013 #

6 AM

Running 33:40 [3] 5.0 mi (6:44 / mi)
slept:3.7 shoes: Asics GT 2170

In spite of late return from Sigur Ros and early waking, I got up n out for easy trot around Alice's loop. Sometimes crap at work helps you to get moving!

Tuesday Mar 5, 2013 #

7 AM

Running 1:11:34 [3] 10.0 mi (7:09 / mi)
slept:7.5 shoes: Asics GT 2170

7M loop via river and then the 3M. Felt tired and heavy legged at first but soon relaxed and enjoyed it. Lovely crisp morning.

Monday Mar 4, 2013 #

3 PM

Off-road running 1:01:00 [3] 8.0 mi (7:37 / mi)
slept:4.5 shoes: Nike Structure 14 Pair 2

Had a lovely afternoon run - out just after 3pm around fields behind College and up to and along the Roman Road; back for a few laps with the running club. Legs sore, but this was lovely n relaxing on a gorgeous early spring pm.

Sunday Mar 3, 2013 #

12 PM

Off-road running warm up/down 22:00 [2] 2.5 mi (8:48 / mi)
slept:8.0

A mile before and 1.5 mile afters....

Orienteering race 29:18 [5] 4.8 km (6:06 / km) +95m 5:33 / km

Green course at Wormley Woods. Decided after yesterday that my legs didn't need another longer run so dropped down. Went out hard n made errors at #1 and #2, losing about 40 secs. Better to 3 n 4 but lost more at #5 when got confused by unmapped ditch and #7 when strayed offline on bearing. Probably lost about 90secs in total. Cleaner after that. Beaten by Dylan to 3 of the splits (2, 5 and 7) - sign of the times!

3 PM

Note

Been good to race back to back double weekends in prep for the JK and to throw away Fitness Pal for 10 days. Had to cut the hours this week as felt sehr rank most of the week. Will knuckle down to 3 weeks of hard training with an easier final week of term tapering for the JK. I'm getting fitter but still making sloppy mistakes with the Oing. Need to work on compassing/bearings and reading detail at pace...

Green - Splits

Saturday Mar 2, 2013 #

Event: Oxford-Cambridge Varsity Match

Orienteering 1:24:22 [3] 11.1 km (7:36 / km) +180m 7:02 / km
shoes: Integrator 4

Varsity at Tankersley on a beautiful spring afternoon... Loved it - possibly one of finest courses/events to date. Weather, terrain, and course all combined to remind us why we O. Only disappointment was that I wasn't quicker. Only made one howler - #12 where I took a wrong path and ended up on a similar feature. Eventually returned to #11 and got it cleanly second time. 4.36 for a leg of 160m. Overall, I must have just been too cautious and in constant map contact in comparison to the others. Either that or I have to concede 25 years!

12 PM

Off-road running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
slept:8.5 shoes: Integrator 4

Easy running on paths and terrain before the Varsity...

Friday Mar 1, 2013 #

Note
slept:7.0

Hd intended to get over to Mildenhall for a little light training, but got caught up in school and light fading when headed out. No worries as legs have really needed the break. Still tired but much better than Tues/Wed.

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