Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cruachan

In the 31 days ending Aug 31, 2014:

	activity	#	time	miles		km		+m
	Orienteering	13	10:28:11	47.04	(13:21)	75.7	(8:18)	1775
	Off-road running	16	8:20:24	64.0	(7:49)	103.0	(4:52)
	Running	16	7:03:18	55.6	(7:37)	89.48	(4:44)
	Walking	2	1:30:00	4.24	(21:13)	6.83	(13:11)	400
	Terrain training	1	9:45	1.5	(6:30)	2.41	(4:02)
	Total	33	27:31:38	172.38	(9:35)	277.42	(5:57)	2175
averages - sleep:6.9

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Sunday Aug 31, 2014 #

12 PM

Running warm up/down 29:45 [2] 4.0 mi (7:26 / mi)
slept:7.0 shoes: Asics DS Trainer 19

Before, between the course and the intervals and afterwards...

Orienteering tempo 13:29 [4] 2.8 km (4:49 / km) +15m 4:41 / km
shoes: Asics DS Trainer 19

Dylan's course from the Ely Urban - 18 controls so quite good sprint training. Felt tired and laboured and managed to slightly aggravate my hammy...

Terrain training intervals 9:45 [5] 1.5 mi (6:30 / mi)
shoes: Asics DS Trainer 19

After the course and 5 mins jog, 10 x 45 secs with 15 secs rec - around Kings and down to Brand. Tough.

Saturday Aug 30, 2014 #

9 AM

Off-road running 37:28 [3] 5.0 mi (7:30 / mi)
slept:7.2 shoes: Asics Fuji Trabuco

Kings, CH, river, Common, Vineyards & town. Felt tired but should be fine for tomoz.

Friday Aug 29, 2014 #

5 PM

Off-road running 29:02 [3] 4.0 mi (7:16 / mi)
slept:7.0 shoes: Asics Fuji Trabuco

Down to Brand for 2 easy laps - legs v sore and battered. Easy now until Lincoln.

Thursday Aug 28, 2014 #

7 AM

Running 22:15 [3] 3.0 mi (7:25 / mi)
slept:7.0 shoes: Asics GT2170 Orange

River loop feeling v tired....

6 PM

Running warm up/down 23:00 [2] 3.0 mi (7:40 / mi)
shoes: Asics DS Trainer 19

Before, between and after the sprint courses...

Orienteering race 14:46 [5] 2.0 km (7:23 / km)
shoes: Asics DS Trainer 19

Course A - Oakham School - tricky campus for most of the course with added problem of unmapped building work and closed gate, but even so, a useful work out.

Orienteering race 16:07 [5] 2.0 km (8:04 / km)
shoes: Asics DS Trainer 19

Course B - a couple of errors but generally steady.

Wednesday Aug 27, 2014 #

1 PM

Off-road running warm up/down 11:00 [2] 1.5 mi (7:20 / mi)
shoes: Inov-8 Mudclaw 265

Longer before and jog back to the car afters...

Orienteering 1:07:12 [4] 6.1 km (11:01 / km) +280m 8:58 / km
shoes: Inov-8 Mudclaw 265

VHI Short Brown from last October. Significantly rougher and tougher than I recall and felt very drained and tired later on.

Tuesday Aug 26, 2014 #

8 AM

Off-road running 37:35 [2] 5.0 mi (7:31 / mi)
slept:7.8 shoes: Asics Fuji Trabuco

Easy recovery run down to Brand for 3 laps. Legs battered & felt pooped.

Monday Aug 25, 2014 #

10 AM

Running warm up/down 21:00 [2] 2.5 mi (8:24 / mi)
slept:6.0 shoes: Brooks ST 5 Racers

Before and after the event...

Orienteering race 40:00 [5] 6.2 km (6:27 / km)
shoes: Brooks ST 5 Racers

TVOC Urban - Didcot Ladygrove (and a good tricky area with an excellent course with lots of route choice)- pretty pleased with run and maintained strong pace throughout. Pretty clean apart from missing the cut-through to 10, overshooting and getting confused by the thicket at 18, overshooting and not spotting the fence end at 25 and not spotting the shorter route out of 25 to 26. Probably lost a minute in total?

Sunday Aug 24, 2014 #

8 AM

Off-road running 1:15:45 [3] 10.0 mi (7:35 / mi)
slept:5.8 shoes: Asics Fuji Trabuco

Fish and Duck run with extension on Brand. Felt tired but ran fine.

Saturday Aug 23, 2014 #

6 PM

Running warm up/down 19:00 [2] 2.0 mi (9:30 / mi)
slept:6.0 shoes: Asics DS Trainer 19

Down to Brand and back from Tesco afters...

Off-road running intervals 14:45 [5] 2.0 mi (7:22 / mi)
shoes: Asics DS Trainer 19

Sprint-O interval session on Brand... 15 x 45 secs (15 secs recovery). A real toughie and perfect for 2 weeks time.

Friday Aug 22, 2014 #

7 AM

Off-road running 28:14 [3] 4.0 mi (7:04 / mi)
slept:5.5 shoes: Asics Fuji Trabuco

Down to Brand for a couple of laps... Tired.

Thursday Aug 21, 2014 #

3 PM

Off-road running 57:45 [3] 8.0 mi (7:13 / mi)
slept:7.0 shoes: Asics Fuji Trabuco

LT run - back along the river and with an extension up thru Jubilee & CH. Felt a bit sore legged but otherwise okay.

Wednesday Aug 20, 2014 #

7 AM

Running 29:00 [3] 4.0 mi (7:15 / mi)
slept:7.5 shoes: Asics GT2170 Orange

Steady trot around town, feeling pooped and a bit chilly. Wore long sleeves!

12 PM

Running warm up/down 24:00 [2] 3.1 mi (7:45 / mi)
shoes: Asics DS Trainer 19

Before and after my session...

Orienteering intervals 20:28 [5] 4.0 km (5:07 / km)
shoes: Asics DS Trainer 19

O sprintervals around IVC & the village using old course. Did typically 2 legs fast with a short recovery: 1.22 (0.23), 1.29 (0.21), 2.03 (0.20), 1.50 (0.28), 1.36 (0.20), 1.23 (0.17), 1.55 (0.20), 1.58 (0.22), 1.26 (0.20), 2.16. Tough but felt pretty strong.

Tuesday Aug 19, 2014 #

8 AM

Running 29:19 [3] 4.0 mi (7:20 / mi)
slept:7.5 shoes: Asics GT2170 Orange

A perky trot around town - river, Lisle, Vineyards and back via Silver St. Felt fine.

Monday Aug 18, 2014 #

Note
slept:6.5 (rest day)

Finishing the thesis... And did too!

Sunday Aug 17, 2014 #

10 AM

Off-road running warm up/down 17:00 [2] 2.0 mi (8:30 / mi)
slept:7.5 shoes: Inov-8 Mudclaw 265

From the car onto the map and back afters...

Orienteering 1:03:26 [3] 9.0 km (7:03 / km) +100m 6:41 / km
shoes: Inov-8 Mudclaw 265

Steady O training on Ick N - felt pretty tired and drained but good to get back into 'proper' terrain.

Saturday Aug 16, 2014 #

7 AM

Running 28:00 [3] 4.0 mi (7:00 / mi)
shoes: Asics GT2170 Orange

Easy trot around town - still feeling tired.

Friday Aug 15, 2014 #

7 AM

Running 28:40 [3] 4.0 mi (7:10 / mi)
slept:7.0 shoes: Asics GT2170 Orange

Lisle, river and Silver St in reverse. Felt less battered.

Thursday Aug 14, 2014 #

8 AM

Running 37:40 [3] 5.0 mi (7:32 / mi)
slept:7.0 shoes: Asics GT2170 Orange

Ran easy to Queen Ad and back - felt battered.

Wednesday Aug 13, 2014 #

8 AM

Off-road running 29:50 [2] 4.0 mi (7:28 / mi)
slept:7.5 shoes: Asics Fuji Trabuco

Down to Brand for 2 laps then to Tesco and up via Kings. Tired.

6 PM

Running warm up/down 27:30 [2] 3.0 mi (9:10 / mi)
shoes: Asics DS Trainer 19

Before, between (6 mins) and afters...

Orienteering 14:02 [5] 2.1 km (6:41 / km)
shoes: Asics DS Trainer 19

First Long course on West Cambridge. Tried running as hard as I could but struggled to reach top gear. Hesitant in a couple of places and one slight miss when ran past 13 - 5 secs.

Orienteering 12:28 [5] 2.3 km (5:25 / km)
shoes: Asics DS Trainer 19

Second Long course - with about 8 mins after the first. Pushed it harder and found it easier and was clean.

Tuesday Aug 12, 2014 #

8 AM

Running 28:11 [3] 4.0 mi (7:03 / mi)
slept:7.3 shoes: Asics GT2170 Orange

Steady run - down to station, river, Lisle and back via town.

4 PM

Running warm up/down 16:28 [2] 2.0 mi (8:14 / mi)
shoes: Asics DS Trainer 19

Down to CH and back from Jubilee Gdns...

Orienteering tempo 44:18 [4] 7.2 km (6:09 / km) +25m 6:03 / km
shoes: Asics DS Trainer 19

Urban/Sprint O training around Ely - Men's Open course from April's race... Ran it comfortable/hard (about 4th gear) - would have placed 3rd on this time; felt heavy legged. Focused on reading details and getting pacing/distance right.

Monday Aug 11, 2014 #

2 PM

Walking 50:00 [1] 3.0 mi (16:40 / mi)
slept:7.0

Very tired today so didn't run but enjoyed this route march into Cambridge from Herschel Rd, back to the library, into Corpus and then out again to HR.

Sunday Aug 10, 2014 #

9 AM

Off-road running 1:02:00 [3] 8.0 mi (7:45 / mi)
slept:7.5 shoes: Asics Fuji Trabuco

Down to Brand for 3 laps (21.48) then to CH, Pocket, Common and back via town. Felt tired but fairly relaxed. It rained.

Saturday Aug 9, 2014 #

Note
slept:5.5 (rest day)

Awake early so got on the road by 6.20 and home by 10.45. Decided to have a resty, apart from an easy 2.5 mile walk.

Friday Aug 8, 2014 #

11 AM

Off-road running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
slept:7.0 shoes: Integrator 4

Jog up to start and back from finish...

Orienteering race 1:16:17 [5] 7.2 km (10:36 / km) +320m 8:40 / km
shoes: Integrator 4

Day 5 - Hampsfell... Started fine and was going smoothly enough even in the easterly forest. Slow to 5 and then lost 1'30 getting confused on way to 6. Strong in the open until 12 where joined 5 other O-ers struggling to find the boulder amidst the bracken. Seemed much closer to th path than mapped. Lost 2'45. Next biggy was 14 where just didn't have a good enough attack point and spent ages looking for the hills. Relocated off the stile and lost nearly 4 mins. The final 3 controls were th last straw and an unpleasant end to an otherwise great week of events. Overall I've gotta be happy given my lack of specific training (physical or technical) and it's given me a great kick start for the autumn/winter, now that the thesis is imminent.

Thursday Aug 7, 2014 #

10 AM

Walking hills 40:00 [2] 2.0 km (20:00 / km) +400m 10:00 / km
slept:6.5 shoes: Inov-8 Mudclaw 265

Long walk to the start which counts due to the climb and stuff!

Off-road running warm up/down 19:00 [2] 2.0 mi (9:30 / mi)
shoes: Inov-8 Mudclaw 265

Easy running in th fields and around the start area with a speedy descent from the finish using h grass and marsh for better traction and comfort.

11 AM

Orienteering race 55:47 [5] 6.3 km (8:51 / km) +315m 7:05 / km
shoes: Inov-8 Mudclaw 265

Day 4 - Pike O Blisco - pretty pleasing run. Set out strong and pretty confident; lost 20-30 secs at 2 when drifted too far east. Strong after with Charles Mayes in distance. Caught and passed him after 6. Too cautious to 10 and he was back on my tail. Want clear from 11 but had slight hesitation at 13 (15 secs?) and then big pause at 15, losing 30+ secs whilst even standing just 5 metres above the control. Sluggish again to 16 and then went clear from there to the end. Perhaps 2 mins max of errors but otherwise a wonderful day of Oing in fab weather. Thank goodness we didn't have the weather of yesterday!

Wednesday Aug 6, 2014 #

9 AM

Running 32:30 [2] 4.0 mi (8:08 / mi)
slept:8.5 shoes: Asics Fuji Trabuco

Very easy job to beyond Bowland Bridge and back - as flat a route as I could find in the Lakes. Felt pretty battered but not too bad, considering.

Tuesday Aug 5, 2014 #

12 PM

Off-road running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
slept:7.3 shoes: Integrator 4

Warm and up down - not far due to close proximity of start and finish to assembly.

Orienteering race 1:18:46 [5] 6.3 km (12:30 / km) +285m 10:12 / km
shoes: Integrator 4

Day 3 - Grizedale NW - rough, tough Lakes terrain with vaguer features that I always seem to struggle with. Never flowed like yesterday and endured rather than enjoyed it. Some minor misses (7, 11, 18, 22) and generally slow route to 21 but nothing major. It's just that I was unable to get moving and feel at ease due to lack of fitness for that sort of running and navigation. Got well and truly whipped by Max Cole and Charlie.

Monday Aug 4, 2014 #

11 AM

Off-road running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
slept:7.0 shoes: Integrator 4

Nice warm up and down - wot a difference 24 hours makes!

Orienteering race 40:23 [5] 3.8 km (10:38 / km) +155m 8:50 / km
shoes: Integrator 4

Lakes Day 2 - Simpson Ground with a proper middle distance race. Great course over superb terrain that was both technically and physically demanding, with the marshes well and truly marshy! At least the sun shone and I enjoyed another steady and fairly accurate run - perhaps 1'30 of losses at 6, 9 and 19.

Sunday Aug 3, 2014 #

Event: Lakes 5 Days 2014

1 PM

Off-road running warm up/down 36:00 [2] 4.0 mi (9:00 / mi)
slept:8.0 shoes: Inov-8 Mudclaw 265

Up to start and back again.... Soggy throughout.

Orienteering race 1:10:42 [4] 8.4 km (8:25 / km) +280m 7:13 / km
shoes: Inov-8 Mudclaw 265

Lakes Day 1 Swindale South... Or Big Swamp as it was. Sensibly wore Helly, vest and cag plus OMM beanie but got sodden throughout and struggled big time in parts. One miss (1'30) at 5 but apart from that clean, but slow in terrain. An interesting experience... Can't remember getting that wet before!

Saturday Aug 2, 2014 #

4 PM

Running 27:00 [3] 4.0 mi (6:45 / mi)
slept:6.0 shoes: Asics Fuji Trabuco

A perky trot out and back to the pub in Winster after a long day of travel. Nice to stretch legs and felt okay.

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