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Training Log Archive: Cruachan

In the 31 days ending Oct 31, 2014:

activity # timemileskm+m
  Off-road running14 10:39:11 85.5(7:29) 137.6(4:39) 210
  Running15 10:03:47 82.0(7:22) 131.96(4:35) 210
  Orienteering2 1:57:41 9.76(12:04) 15.7(7:30) 450
  Walking2 1:10:00 4.5(15:33) 7.24(9:40)
  Swimming1 22:00
  Total33 24:12:39 181.75 292.5 870
averages - sleep:6.7

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Friday Oct 31, 2014 #

5 PM

Running 23:00 [3] 3.0 mi (7:40 / mi)
slept:7.0 shoes: Asics DS Trainer 19

Down to collect car and around St John's afters...

Thursday Oct 30, 2014 #

8 AM

Running 29:10 [3] 4.0 mi (7:18 / mi)
slept:7.0 shoes: Asics GT2170 Orange

Up from dropping off cars, around town and back. Felt reasonable.
2 PM

Off-road running warm up/down 20:30 [2] 2.5 mi (8:12 / mi)
shoes: Inov-8 Mudclaw 265

Warm up down to collect a car and back from KS afters...

Off-road running intervals 30:00 [5] 4.5 mi (6:40 / mi)
shoes: Inov-8 Mudclaw 265

Fartlek session - GC, Kings, Brand, Kings: 4.34 (0.50), 5.48 - BF (1.00), 4.55 (0.59), 5.13 - XC (1.03), 5.37 - XC+. Really struggled today - heavy and dead legs.

Wednesday Oct 29, 2014 #

7 AM

Running 44:28 [3] 6.0 mi (7:25 / mi)
slept:6.7 shoes: Asics GT2170 Orange

Down to Tesco & back first then an adapted loop around town... felt v tired and battered.

Tuesday Oct 28, 2014 #

6 AM

Running 36:00 [3] 5.0 mi (7:12 / mi)
slept:4.6 shoes: Asics GT2170 Orange

Similar route to the Ely Off-road but on-road, if you can do that. Beautiful morning - running alongside CU rowers by the river just as the sun rose and then up through CH. Felt reasonable.
3 PM

Off-road running 57:05 [3] 7.5 mi (7:37 / mi)

Borrowed Dylan's Inov8s and did the LT River loop with an extension up via CH. Glorious run/afternoon - only blemish was a very tight right hamstring.

Monday Oct 27, 2014 #

8 AM

Walking warm up/down 40:00 [3] 2.5 mi (16:00 / mi)
slept:7.5

A lovely stroll to town and back in autumnal sun to ease legs out... kinda worked, alongside a good afternoon nap of nearly an hour.

Sunday Oct 26, 2014 #

Event: Midland Championships
 
11 AM

Off-road running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
slept:8.0 shoes: Integrator 4

From the car to the start and in the field afters...
12 PM

Orienteering race 1:08:09 [5] 9.0 km (7:34 / km) +355m 6:19 / km
shoes: Integrator 4

Midland Champs on Longshaw: 10th on Course 4: started well into the first 3 in the reclaimed quarries and enjoyed the terrain there. Struggled as it got rougher and lost about 3.5 mins on legs 7-9. I also missed the path route to 14 and lost another 1.5 mins there. Don't think my running was good enough and felt very tired going up. Caught by Charlie on route to 16 and that seemed to give me second wind (as well as coinciding with easier, downhill terrain/legs). A good burn-up to 19, when I went through the terrain and was slower than Charlie on the path. Felt dead at end and it's highlighted the need for terrain running!

Saturday Oct 25, 2014 #

Note
slept:7.2 (rest day)

A resty ahead of tomorrow's race

Friday Oct 24, 2014 #

6 AM

Running 23:00 [2] 3.0 mi (7:40 / mi)
slept:6.2 shoes: Asics DS Trainer 19

River loop plus getting tickets for trip to London. Ran very easy...

Thursday Oct 23, 2014 #

7 AM

Off-road running warm up/down 20:20 [2] 2.5 mi (8:08 / mi)
slept:5.4 shoes: Inov-8 Mudclaw 265

To school early then over to the Rec and back...

Off-road running intervals 35:00 [5] 5.5 mi (6:22 / mi)
shoes: Inov-8 Mudclaw 265

At the Rec: 6 x 5 mins (1 min rec). A good session and v pleasing to do this early in t day.

Wednesday Oct 22, 2014 #

7 AM

Running 28:30 [3] 4.0 mi (7:08 / mi)
slept:6.9 shoes: Asics DS Trainer 19

To IVC and then a trek around the village. Felt pretty tired. Much colder today too.

Tuesday Oct 21, 2014 #

5 AM

Running 44:00 [3] 6.0 mi (7:20 / mi)
slept:6.3 shoes: Asics GT2170 Orange

Awake before 5 so got up n caught the 5.52 to Cam. Felt reasonable actually.
5 PM

Running 43:31 [3] 6.0 mi (7:15 / mi)
shoes: Asics GT2170 Orange

Back home - felt pretty pooped and got battered in the wind. The train was uber-squished.

Monday Oct 20, 2014 #

3 PM

Off-road running 36:20 [3] 5.0 mi (7:16 / mi)
slept:6.4 shoes: Asics Fuji Trabuco

Laps of the field on own and then with running club. Felt tired from yesterday.

Sunday Oct 19, 2014 #

10 AM

Off-road running warm up/down 21:20 [2] 2.5 mi (8:32 / mi)
slept:7.2 shoes: Inov-8 Mudclaw 265

Longer run before the event (17 mins) and shorter afters... Pooped by the end.

Orienteering race 49:32 [4] 6.7 km (7:24 / km) +95m 6:54 / km

Blue course on Epping South East which includes much I havent been into for a while/before. Lots of green meant paths and even the white bits werent that open either. A few misses, but pretty steady. Knackered from yesterday's hill session.

Saturday Oct 18, 2014 #

3 PM

Off-road running warm up/down 23:52 [2] 3.0 mi (7:57 / mi)
slept:8.5 shoes: Inov-8 Mudclaw 265

Over to Brand, back up to Kings and back from CH afters...

Off-road running hills 35:06 [5] 5.5 mi (6:23 / mi) +150m 5:53 / mi
shoes: Inov-8 Mudclaw 265

Hill Fartlek session starting in Kings (with Dylan) before moving through to CH for laps: 1.49 (0.30), 1.50 (0.27), 1.55 (0.32), 1.58 (0.35), 1.59 (0.37), 3.30 (1.22), 3.31 (0.58), 5.06 (1.04), 5.09 (0.55), 1.17.

Thursday Oct 16, 2014 #

6 PM

Running warm up/down 31:00 [2] 3.5 mi (8:51 / mi)
slept:7.0 shoes: Asics GT2170 Orange

To Histon Rd then around the station & back up afters...

Running tempo 36:00 [4] 5.5 mi (6:33 / mi)
shoes: Asics GT2170 Orange

From Histon Rd bridge - tempo intervals 3 x 10 mins (3 mins recovery). Pleased to run this as had felt really tired beforehand.

Wednesday Oct 15, 2014 #

7 AM

Running 45:30 [3] 6.0 mi (7:35 / mi)
slept:8.0 shoes: Asics GT2170 Orange

From IVC after a much better night's sleep... Felt very tired and heavy legged.

Tuesday Oct 14, 2014 #

6 AM

Running 1:05:20 [3] 9.0 mi (7:16 / mi)
slept:4.7 shoes: Asics GT2170 Orange

Awake at stupid o'clock and never got back so got up, wrote and out for extended run in Ely before getting 6.22 and a longer jaunt in Cambridge too. Felt fine actually!

Monday Oct 13, 2014 #

Note
slept:5.8 (rest day)

Battered legs and had to get back for boiler man who then turned up late! Grrr....

Sunday Oct 12, 2014 #

8 AM

Off-road running 1:28:13 [3] 11.0 mi (8:01 / mi)
slept:8.5 shoes: Asics Fuji Trabuco

Down to Brand for 3 laps (22.35), then out round the LT loop. Felt tired and right hip sore, but survived and pleased to have completed the first decent training week of the new term.

Saturday Oct 11, 2014 #

7 AM

Off-road running 29:00 [3] 4.0 mi (7:15 / mi)
slept:6.2 shoes: Asics Fuji Trabuco

Thru Kings, CH, Pocket & back via the Vineyards. Tired.
1 PM

Running warm up/down 19:30 [2] 2.5 mi (7:48 / mi)
shoes: Asics GT2170 Orange

Warm up with 3 fast strides and down afters....

Running hills 23:33 [4] 3.5 mi (6:44 / mi) +210m 5:40 / mi
shoes: Asics GT2170 Orange

Hill session on Hart Hill - 6 x hill with steady descent: 2.00 (1.55), 2.02 (1.55), 2.00 (1.55), 1.59 (2.00), 2.01 (1.53), 2.00 (1.50). A real toughie but good to start.

Friday Oct 10, 2014 #

7 AM

Off-road running 36:00 [3] 5.0 mi (7:12 / mi)
slept:5.7 shoes: Asics Fuji Trabuco

Felt ragged and tired... from IVC, around the Rec, through the woods to CRC and back.

Thursday Oct 9, 2014 #

7 AM

Running 29:45 [3] 4.0 mi (7:26 / mi)
slept:7.0 shoes: Asics DS Trainer 19

Nice trot around the village, felt reasonable.

Wednesday Oct 8, 2014 #

4 PM

Off-road running 51:11 [3] 7.0 mi (7:19 / mi)
slept:5.8 shoes: Asics Fuji Trabuco

Up and away early to that there London (Downing St!), but got home early for a change so down to Brand for a couple and then the Ely off-road loop. Legs sore.

Tuesday Oct 7, 2014 #

7 PM

Running 52:40 [3] 7.0 mi (7:31 / mi)
slept:6.5 shoes: Asics GT2170 Orange

Uber-pooped from Open Day & Evening but still managed a good trot down to Corpus and back.

Monday Oct 6, 2014 #

3 PM

Off-road running 47:00 [3] 6.0 mi (7:50 / mi)
slept:6.0 shoes: Asics Fuji Trabuco

Between Open Day and Evening - fields and then laps with the RC. Legs battered.

Sunday Oct 5, 2014 #

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

Good brisk walk to town and back... Lovely weather.
1 PM

Off-road running warm up/down 20:45 [2] 2.5 mi (8:18 / mi)
shoes: Inov-8 Mudclaw 265

A victory for mind over matter... Having resigned not to getting out, I managed it. Felt fine and enjoyed the session in the sun and on softer ground from yesterday's rain - almost XC!

Off-road running tempo 20:29 [4] 3.5 mi (5:51 / mi) +60m 5:33 / mi
shoes: Inov-8 Mudclaw 265

LT tempo run - 4 laps of Kings XC course: 5.00, 5.09, 5.17, 5.03. A decent run and enjoyed it... lovely conditions. Probably got pacing a bit wrong, but not bad for first one of the season.

Saturday Oct 4, 2014 #

7 AM

Running 28:50 [3] 4.0 mi (7:13 / mi)
slept:7.0 shoes: Asics DS Trainer 19

To the SC and back not feeling particularly great...

Friday Oct 3, 2014 #

Note
(rest day)

Disappointed not to have gotten out...

Thursday Oct 2, 2014 #

Note
slept:6.5 (rest day)

My only excuse for not running was having to be in school for 6.20sh ahead of appearing on live TV. Long but productive day.

Wednesday Oct 1, 2014 #

8 AM

Swimming 22:00 [3]

A nice number of lengths (26) with the usual mix and emphasis.
3 PM

Off-road running 47:00 [3] 6.0 mi (7:50 / mi)
shoes: Asics Fuji Trabuco

Battered legs and tired so ran relaxed around the fields, woods and O&B along the Roman Rd.

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