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Training Log Archive: Cruachan

In the 31 days ending Oct 31, 2013:

	activity	#	time	miles		km		+m
	Running	24	15:12:24	125.5	(7:16)	201.97	(4:31)
	Off-road running	10	6:11:56	49.2	(7:34)	79.18	(4:42)	150
	Orienteering	4	3:23:32	18.58	(10:57)	29.9	(6:48)	505
	Fitness training	2	1:03:00
	Treadmill Running	1	16:40	2.0	(8:20)	3.22	(5:11)
	Total	36	26:07:32	195.28		314.27		655
averages - sleep:6.3 weight:73.9kg

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Thursday Oct 31, 2013 #

4 AM

Running 28:30 [3] 4.0 mi (7:08 / mi)
slept:5.0 shoes: Asics GT 2170

It was actually 4.57 when I went out the door... A ploddy run but good to do ahead of the long journey to Germany.

Wednesday Oct 30, 2013 #

9 AM

Running 30:20 [3] 4.0 mi (7:35 / mi)
slept:8.0 shoes: Asics GT 2170

Fairly ploddy run but gorgeous out there - CH, river, EH and back through town.

5 PM

Running 15:00 [2] 2.0 mi (7:30 / mi)

Jog from Faculty to station and then up to home.

Tuesday Oct 29, 2013 #

7 AM

Running 29:30 [3] 4.0 mi (7:23 / mi)
slept:8.2 shoes: Asics GT 2170

Began with decent trot around the loop; felt ok and then dropped car off at garage and ran home.

4 PM

Off-road running 42:05 [3] 6.0 mi (7:01 / mi)
shoes: Asics Gel Enduro 2

Lovely off-road run around Kings and Brand. Maintained a good pace... Beautiful twilight.

Monday Oct 28, 2013 #

4 PM

Off-road running 36:30 [3] 5.0 mi (7:18 / mi)
slept:7.0 shoes: Asics Gel Enduro 2

Really a mixed pace trot thru Kings, CH, river and up to common. Back via the Vineyards.

Sunday Oct 27, 2013 #

11 AM

Off-road running warm up/down 18:20 [2] 2.1 mi (8:44 / mi)
slept:7.5 shoes: Inov-8 Mudclaw 265

Before and after the event...

Orienteering race 54:21 [4] 8.8 km (6:11 / km) +50m 6:00 / km
shoes: Inov-8 Mudclaw 265

Brown course at Brandon... Aggressive from the outset. Lost a little time trying the veg at 2. It was definitely dark green. Went to wrong and bigger thicket at 3 before getting the control (prob + 60secs lost at these two). Settled after that any got into decent rhythm. Slow to 9 though bracken and heavier veg than the white on map suggested. More time (20 secs) at 15 and then clean to end. Lost to Lawrence Ball by 10secs.

Saturday Oct 26, 2013 #

Event: Cambridge City Race

10 AM

Running warm up/down 19:00 [2] 2.5 mi (7:36 / mi)
slept:7.5 shoes: Asics GT 2170

Nice warm up and shorter down from Jesus Green...

Orienteering race 39:39 [5] 6.5 km (6:06 / km)
shoes: Brooks ST 5 Racers

Cambridge City Race: Course 2 - as clean a run as I've ever had. Probably one slight hesitation at #8 which cost me 3 secs and it might have been quicker to go back round the road to #21 rather than through the alleys (15 secs?). Perhaps could have pushed pace at other times, but generally a strong run. Beat Martin Ward by 80 secs and the rest by significantly more than that.

Friday Oct 25, 2013 #

5 AM

Running 36:30 [3] 5.0 mi (7:18 / mi)
slept:3.6 shoes: Asics GT 2170

Another early one after not much sleep... Felt reasonable in spite of that. A bit damp and did a good turn by ringing in a stray dog causing probs.

Thursday Oct 24, 2013 #

5 AM

Running 47:25 [3] 6.5 mi (7:18 / mi)
slept:5.5 shoes: Asics GT 2170

Not sleeping much at present so up and out for reasonably decent trot around town... skies were awesome. Jupiter brigher than ever.

Wednesday Oct 23, 2013 #

6 AM

Running 46:30 [3] 6.5 mi (7:09 / mi)
slept:5.5 shoes: Asics GT 2170 Bluey

To the college via station - felt reasonable.

Tuesday Oct 22, 2013 #

5 AM

Running 28:20 [3] 4.0 mi (7:05 / mi)
slept:5.5 shoes: Asics GT 2170 Bluey

Early to bed but rubbish night's sleep... O&B to the SC.

4 PM

Running 49:00 [3] 7.0 mi (7:00 / mi)
shoes: Asics GT 2170 Bluey

Back from IVC via Corpus to pay fees and then an extended run via the river and town in Ely.

Monday Oct 21, 2013 #

3 PM

Off-road running 38:17 [2] 5.0 mi (7:39 / mi)
slept:7.0 shoes: Asics Gel Enduro 2

Easy recovery run around fields after College; felt reasonable and not too leg weary.

Sunday Oct 20, 2013 #

10 AM

Off-road running warm up/down 17:00 [2] 2.0 mi (8:30 / mi)
slept:6.4 shoes: Inov-8 Mudclaw 265

Over to the start and back from the finish at Cuffley...

Orienteering race 57:00 [4] 8.1 km (7:02 / km) +175m 6:21 / km
shoes: Inov-8 Mudclaw 265

Brown course at Northaw Great Wood... Head wasnt in gear from the outset and made silly errors at 1, 5 and 7 (losing 2.45 on these controls). Settled down after that and was steady rather than spectacular. Vegetation was varied - some lovely bits - but the map needs updating to reflect early autumn conditions. Very soggy after the deluge, but conditions mercifully benign.

Saturday Oct 19, 2013 #

6 AM

Running 36:05 [3] 5.0 mi (7:13 / mi)
slept:4.8 shoes: Asics GT 2170

Awake ridiculously early so up to read then run ahead of training later. Mild out.

11 AM

Off-road running 53:00 [3] 7.0 mi (7:34 / mi)
shoes: Inov-8 Mudclaw 265

Took Dylan to Junior Squad training at Hockham but decided to go for a nice run around the autumnal woods. Lovely...

Friday Oct 18, 2013 #

5 AM

Running 36:30 [3] 5.0 mi (7:18 / mi)
slept:6.5 shoes: Asics GT 2170 Bluey

Extended run in Ely and then on 6.21 to Cam and collect car from nr Faculty. Felt reasonable...

Thursday Oct 17, 2013 #

Note
slept:6.4 (rest day)

Felt pretty wretched most of the day - late night and Commons red not a great combination for feeling good (the day after)!

Wednesday Oct 16, 2013 #

5 AM

Running 43:00 [3] 6.0 mi (7:10 / mi)
slept:6.5 shoes: Asics GT 2170 Bluey

Woke early and felt tired from yesterday but still up and out for a decent little trot...

Tuesday Oct 15, 2013 #

6 AM

Running 54:30 [3] 7.0 mi (7:47 / mi)
slept:6.0 shoes: Asics GT 2170 Bluey

To school via station and with an extended bit to Tesco in the village.

6 PM

Running 48:19 [3] 7.0 mi (6:54 / mi)
shoes: Asics GT 2170 Bluey

Back from school and felt reasonable, especially after a tough day.

Monday Oct 14, 2013 #

Note
slept:6.5 weight:73.9kg (rest day)

Had hoped to get out but meets and issues at work prevented this; was tired anyway as well...

Sunday Oct 13, 2013 #

3 PM

Off-road running warm up/down 22:00 [2] 2.6 mi (8:28 / mi)
slept:7.0 shoes: Inov-8 Mudclaw 265

Thru Kings to CH... and back afters.

Off-road running hills 30:00 [4] 4.4 mi (6:49 / mi) +150m 6:10 / mi
shoes: Inov-8 Mudclaw 265

Fartlek hilly reps around CH - 2 extended laps per rep: 5.02 (0.59), 5.11 (0.59), 5.08 (1.00), 5.08 (1.00), 5.30.

Saturday Oct 12, 2013 #

7 AM

Running 43:55 [3] 6.0 mi (7:19 / mi)
slept:6.5 shoes: Asics GT 2170 Bluey

Awake early to start work so got out at a decent time; felt reasonable and ran ok around town. Soggy out but muggy too.

5 PM

Off-road running 43:34 [3] 6.0 mi (7:16 / mi)
shoes: Inov-8 Mudclaw 265

After a long day of writing, it was really good to get out for run in rain - down to BF for 3 laps and then into CH for a couple. Lovely and soggy!

Friday Oct 11, 2013 #

5 AM

Running 35:50 [3] 5.0 mi (7:10 / mi)
slept:6.5 shoes: Asics GT 2170 Bluey

Easy run over to the SC and with added bit on Pwillow Rd. Felt ok. Skies were amazingly clear and loads of new constellations to identify...

Thursday Oct 10, 2013 #

6 AM

Running 50:30 [3] 7.0 mi (7:13 / mi)
slept:6.5 shoes: Asics GT 2170 Bluey

To school via station - felt reasonable in spite of uber busy week.

Wednesday Oct 9, 2013 #

5 AM

Running 27:30 [3] 4.0 mi (6:53 / mi)
slept:5.3 shoes: Asics GT 2170

Awake early so got up & out to the SC and back... felt a bit grotty.

12 PM

Running 44:30 [3] 6.0 mi (7:25 / mi)
shoes: Asics GT 2170 Bluey

To the Faculty and then to the station after the session... Felt tired and ran easy.

Tuesday Oct 8, 2013 #

6 AM

Off-road running 51:10 [3] 7.0 mi (7:19 / mi)
slept:6.5 shoes: Asics Gel Enduro 2

Lovely morning run thru GC, CH and to river and up to Common and back similar way. Got within 5m of same heron twice!

Monday Oct 7, 2013 #

5 PM

Treadmill Running warm up/down 16:40 [2] 2.0 mi (8:20 / mi)
slept:6.0 shoes: Asics Gel Enduro 2

Fitness training 35:00 [4]

10 mins of spin followed by various legs and arms work in the gym. Enjoyed it and broke up the mammoth day of work!

Sunday Oct 6, 2013 #

10 AM

Off-road running warm up/down 20:00 [2] 2.1 mi (9:31 / mi)
slept:8.5 shoes: Inov-8 Mudclaw 265

Nice jogging before and after...

Orienteering race 52:32 [5] 6.5 km (8:05 / km) +280m 6:39 / km
shoes: Inov-8 Mudclaw 265

Single Dumpling at Sheringham - Short Brown on same course as VHI. Pleased to finish 2nd overall (24 secs behind Alan V) and beat all the others. Went out hard and was nearly 1.5 mins up to Alan by 7. Blew 2.5 mins on next 2 - aimed too left for th bank at 8 and went up rather than down, then was vague and hesitant through to 9. Picked up after that and enjoyed the running & navigating. Weather perfect.

C • Good effort! 2

Saturday Oct 5, 2013 #

Event: VHI Relay / Norfolk Dumpling & VHI Individual Event

6 AM

Running 43:10 [3] 6.0 mi (7:12 / mi)
slept:5.8 shoes: Asics GT 2170

Awake v early so got up to do some work and faffing before heading out for a decent trot around town. Felt ok ahead of tomorrow.

Friday Oct 4, 2013 #

Note
(rest day)

Blistering week of work so took a resty...

Thursday Oct 3, 2013 #

6 AM

Running 42:30 [3] 6.0 mi (7:05 / mi)
slept:6.5 shoes: Asics GT 2170

Ran to school and felt reasonable. Muggy morning...

7 AM

Fitness training warm up/down 8:00 [2]

After run, into the gym with 4 mins WU and WD...

Fitness training tempo 20:00 [4]

Threshold-type tempo session for 20 mins on the ET. On level 18 and tried to maintain 65-70 rpm. Tough!

Wednesday Oct 2, 2013 #

7 AM

Running 29:30 [3] 4.0 mi (7:23 / mi)
slept:5.0 shoes: Asics GT 2170 Bluey

Awake v early to work and then to school by 6.30. I didnt fancy the gym so went out into the torrential rain instead!

Tuesday Oct 1, 2013 #

6 AM

Running 46:30 [3] 6.0 mi (7:45 / mi)
slept:6.7 shoes: Asics GT 2170 Bluey

Took it real easy to station and up as calves were really twingeing. Managed to survive but a bit sore. Only excitement on run was breaking news on hotel fire via Twitter!

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