Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cruachan

In the 31 days ending Jan 31, 2014:

activity

time

miles

Running

12:32:32

105.0

(7:10)

168.98

(4:27)

Off-road running

6:45:06

54.5

(7:26)

87.71

(4:37)

Orienteering

1:46:37

10.31

(10:20)

16.6

(6:25)

395

Total

21:04:15

169.81

(7:27)

273.29

(4:38)

395

averages - sleep:6.8 weight:73.5kg

1:27

0:00

» now

Friday Jan 31, 2014 #

6 AM

Running 20:09 [3] 3.0 mi (6:43 / mi)
slept:6.8 shoes: Asics GT 2170

Comfortable trot around the River Loop - felt ok.

Thursday Jan 30, 2014 #

Note
slept:6.3 (rest day)

Long old day at work so no chance to run... O well.

Wednesday Jan 29, 2014 #

6 AM

Running 28:08 [3] 4.0 mi (7:02 / mi)
slept:6.9 shoes: Asics GT 2170

Hadn't considered running but got out and felt better and more awake as a result.... slight twinge in left calf at 2.5 miles but wore off.

12 PM

Running 52:00 [3] 7.0 mi (7:26 / mi)
shoes: Asics GT 2170 Bluey

Over to the Faculty - felt pretty decent and then easy back to station and up home.

Tuesday Jan 28, 2014 #

5 AM

Running 42:28 [3] 6.0 mi (7:05 / mi)
slept:5.0 shoes: Asics GT 2170

Awake early so got out for a good trot to the SC and then PW Rd. Felt reasonable.

Monday Jan 27, 2014 #

3 PM

Off-road running 44:48 [3] 6.0 mi (7:28 / mi)
slept:7.0 shoes: Asics Gel Enduro 2

Felt pretty tired and leg weary form yesterday, in spite of not completing the course. Ran steady - golf course, Brand, river, Common & Vineyards.

Sunday Jan 26, 2014 #

Event: Southern Championships

10 AM

Off-road running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
slept:6.0 shoes: Inov-8 Mudclaw 265

Extended warm up as I went to the wrong start to correct Dylan (he'd already worked it out for himself). I was late to mine :-(

Orienteering race 55:00 [4] 8.0 km (6:53 / km) +200m 6:07 / km

Diabolical bollocks... pissing down, went to wrong start, got to mine, told it was going to be on my actual not punching time (?!), furious, blasted off, balls up 1, control was in wrong place and being put back by a BKO bloke, settled, ballsed-up 7, gave up at 11.... Got to finish to be told it was punching anyway. Fuckwits! Happy if I dont orienteer again all year.

Saturday Jan 25, 2014 #

7 AM

Running 28:20 [3] 4.0 mi (7:05 / mi)
slept:8.4 shoes: Asics GT 2170 Bluey

To the SC and back; felt sluggish and sleepy, but nice and easy.

Friday Jan 24, 2014 #

Note
(rest day)

In London for NAHT and woke late...

Thursday Jan 23, 2014 #

7 AM

Running 27:30 [3] 4.0 mi (6:53 / mi)
slept:5.0 shoes: Asics GT 2170 Bluey

Easy run to th SC and back.... Sleepy tired from late night gig.

Wednesday Jan 22, 2014 #

5 AM

Running 35:20 [3] 5.0 mi (7:04 / mi)
slept:6.8 shoes: Asics GT 2170 Bluey

Steady recovery run - felt reasonable but very soggy.

Tuesday Jan 21, 2014 #

6 PM

Running warm up/down 28:03 [2] 3.4 mi (8:15 / mi)
slept:6.5 shoes: Asics GT 2170 Bluey

From IVC to the Histon Bridge and then easy along the GBW at station and finally up from Ely Station...

Running tempo 21:01 [4] 3.6 mi (5:50 / mi)
shoes: Asics GT 2170 Bluey

LT run from Histon Bridge to Cambridge Station... felt pretty heavy legged and left calf was twinging half way into the run but get going. Pretty cold (2c) and into chilly wind so fairly pleased with time and it's been a long while since I ran this.

Monday Jan 20, 2014 #

3 PM

Off-road running 45:20 [3] 6.0 mi (7:33 / mi)
slept:5.2 shoes: Asics Gel Enduro 2

Down to Tesco & back then Kings, CH, river & Vineyards. Gorgeous late afternoon. Felt fine.

Sunday Jan 19, 2014 #

Event: Ace of Herts Regional SE League

1 PM

Off-road running 1:09:28 [3] 9.0 mi (7:43 / mi)
slept:6.5 shoes: Asics Gel Enduro 2

Very splodgy run - the Fish & Duck. Morning rain had lifted leaving an almost Spring life afternoon in its place. Perfect.

Saturday Jan 18, 2014 #

7 AM

Running 1:13:40 [3] 10.0 mi (7:22 / mi)
slept:6.7 shoes: Asics GT 2170 Bluey

Longest run in ages and felt pretty laboured - post-virus. Legs heavy but managed it which is good. Around town - and will decide about tomorrow later.

Friday Jan 17, 2014 #

6 AM

Running 29:00 [3] 4.0 mi (7:15 / mi)
slept:7.5 shoes: Asics GT 2170 Bluey

Down to Tes and back then loop to the Cathedral and Barton. Felt tired still n under th weather....

Thursday Jan 16, 2014 #

6 AM

Running 42:26 [3] 6.0 mi (7:04 / mi)
slept:7.2 shoes: Asics GT 2170

Easy run around the Loop. Had a bit of a sweat and headache again and don't feel 100% still...

Wednesday Jan 15, 2014 #

5 AM

Running 48:36 [3] 7.0 mi (6:57 / mi)
slept:5.0 shoes: Asics GT 2170

Steady run in the rain around town... Felt reasonable in spite of waking early.

Tuesday Jan 14, 2014 #

Note
slept:7.0 (sick)

Came home from long day and felt shattered - virus not fully shifted.

Monday Jan 13, 2014 #

3 PM

Off-road running 28:51 [3] 4.0 mi (7:13 / mi)
slept:7.0 shoes: Asics Gel Enduro 2

Woke feeling not great gradually improved as day wore on. Kings & 2 laps of Brand. Muddy.

Sunday Jan 12, 2014 #

Note
slept:7.5 (sick)

Went to bed with headache and woke with it still there added to nausea. Wisely rested and had quiet day mostly indoors.

Saturday Jan 11, 2014 #

9 AM

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

Relaxing and easy jog around a gorgeous looking Ely. Felt tired.

Friday Jan 10, 2014 #

Note
slept:6.0 (rest day)

A rest day in theory but involved lots of driving and visting two schools, so hardly!

Thursday Jan 9, 2014 #

7 AM

Running 30:30 [2] 4.0 mi (7:38 / mi)
slept:7.0 shoes: Asics GT 2170

Recovery run around Imp and then O&B up the GBW. Felt tired.

Wednesday Jan 8, 2014 #

6 AM

Running 30:00 [3] 4.0 mi (7:30 / mi)
slept:7.2 shoes: Asics GT 2170

Felt v tired and heavy legged. From IVC and around Histon.

3 PM

Off-road running warm up/down 14:00 [2] 1.5 mi (9:20 / mi)
shoes: Inov-8 Mudclaw 265

Easy before and after...

Off-road running tempo 20:12 [4] 3.5 mi (5:46 / mi)
shoes: Inov-8 Mudclaw 265

Threshold run - 4 laps of KS XC course: 5.01, 5.05, 5.08, 4.58. Felt tired and heavy legged.

Tuesday Jan 7, 2014 #

3 PM

Running 1:05:30 [3] 9.0 mi (7:17 / mi)
shoes: Asics GT 2170

Extended run to the Faculty via GBW, Arbury & Corpus. Felt tired but ok.

Monday Jan 6, 2014 #

5 PM

Running 41:21 [3] 6.0 mi (6:54 / mi)
slept:7.4 shoes: Asics GT 2170

Nice recovery run around the loop. Blowy and felt tired but ok.

Sunday Jan 5, 2014 #

10 AM

Off-road running warm up/down 33:00 [2] 4.0 mi (8:15 / mi)
slept:7.4 shoes: Inov-8 Mudclaw 265

A decent warm up & down - felt fine for both. Just very muddy everywhere!

Orienteering race 51:37 [5] 8.6 km (6:00 / km) +195m 5:23 / km
shoes: Inov-8 Mudclaw 265

Short Brown course at The Darnley Estate - very muddy on paths and fairly brambly off them so a good physical, if not technical, challenge. Was mostly clean but took a couple of slower routes which cost me a little time (to 9 & to 16), a slight miss to 17 plus a faulty SI Box all of which probably led to an over 50 clocking.

Saturday Jan 4, 2014 #

7 AM

Running 44:50 [3] 6.0 mi (7:28 / mi)
slept:8.5 shoes: Asics Gel Enduro 2

Mixed terrain recovery run (around town/Common) - felt pretty tired today but that could have been due to the long sleep. finally! Pretty wet out.

Friday Jan 3, 2014 #

2 PM

Off-road running 30:30 [3] 4.0 mi (7:38 / mi)
slept:7.5 shoes: Asics Gel Enduro 2

Mixed terrain, but the majority was off-road. Golf, Kings, CH, river, Common, Vineyards, Kings. Felt reasonable.

Thursday Jan 2, 2014 #

2 PM

Off-road running warm up/down 26:00 [2] 3.2 mi (8:07 / mi)
slept:7.0 shoes: Inov-8 Mudclaw 265

Golf and Kings - before and after the session.

Off-road running intervals 29:05 [4] 4.8 mi (6:04 / mi)
shoes: Inov-8 Mudclaw 265

LT intervals around Kings XC course (5 x 1400m with 1 min rec): 4.59, 4.59, 5.02, 4.56 (slightly different bit due to rogue doggy), 5.03. Fairly pleased and felt reasonable.

Wednesday Jan 1, 2014 #

8 AM

Running 35:40 [3] 5.0 mi (7:08 / mi)
slept:6.0 weight:73.5kg shoes: Asics GT 2170

Nice steady state run on deserted streets/roads. Felt reasonable.

2 PM

Off-road running 51:52 [3] 7.0 mi (7:25 / mi)
shoes: Asics Gel Enduro 2

Splodgy off-roader - down to Brand for 2 laps (6.50 laps), then river to the Common and back via the Vineyards.

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