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Training Log Archive: Cruachan

In the 31 days ending Aug 31, 2015:

	activity	#	time	miles		km		+m
	Cycling	11	14:27:30	240.1	(3:37)	386.4	(2:15)	1130
	Off-road running	11	11:48:22	81.09	(8:44)	130.5	(5:26)	1805
	Running	10	4:34:53	37.59	(7:19)	60.5	(4:33)
	Walking	1	1:40:00	6.84	(14:38)	11.0	(9:05)
	Orienteering	2	1:39:49	8.08	(12:21)	13.0	(7:41)	360
	Fitness training	3	1:22:00
	Swimming	3	1:17:26	2.17	(35:36)	3.5	(22:07)
	Treadmill Running	1	9:56	1.24	(8:00)	2.0	(4:58)
	Total	38	36:59:56	377.11		606.9		3295
averages - sleep:7.2 weight:73kg

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Monday Aug 31, 2015 #

12 PM

Off-road running 56:55 [3] 12.0 km (4:45 / km)
slept:6.4 shoes: Inov-8 Mudclaw 265 Blue

Racecourse loop which seemed a great idea on such a soggy day, until I hit the dyke. Safe to say Mudclaws and wet chalk rock really don't combine well. Reduce to walking on barest sections. Hammy a bit stiff and calves tightening by the end.

Sunday Aug 30, 2015 #

3 PM

Walking 1:40:00 [1] 11.0 km (9:05 / km)

Spent most of day working on speech for Tuesday (4000 words written today) so pretty brain dead by 3sh. Rather than run decided to put on hiking shoes and 'yonk' up North End road to Burwell via the Upward river... misread the OS map and had to retreat at one point. Muggy and drizzly - included sections where I jogged too.

Saturday Aug 29, 2015 #

9 AM

Off-road running warm up/down 21:30 [2] 4.2 km (5:07 / km)
shoes: Inov-8 Mudclaw 265 Blue

Easy before and after...

Off-road running tempo 31:02 [4] 7.8 km (3:59 / km) +45m 3:52 / km
shoes: Inov-8 Mudclaw 265 Blue

3 laps of Bury PR course - with lengthened first lap from the car park: pretty pleasing and felt okay. Good to start doing this: 10.37, 10.10, 10.14.

Friday Aug 28, 2015 #

9 AM

Running 30:30 [3] 6.5 km (4:42 / km)
slept:7.3 shoes: Asics GT1000

Extended run around Settle - legs still sore, especially lower hamstring.

Thursday Aug 27, 2015 #

5 PM

Orienteering 47:13 [3] *** 5.5 km (8:35 / km) +160m 7:30 / km
slept:6.8 shoes: Inov-8 Mudclaw 265 Blue

Training on eastern end of Attermire map using Alice's map from 2007. Took it easy as hamstring very sore and thighs still battered. Enjoyed it and a nice evening too.

Off-road running warm up/down 11:59 [2] 2.5 km (4:48 / km)
shoes: Inov-8 Mudclaw 265 Blue

Back to the car...

Wednesday Aug 26, 2015 #

5 PM

Running 28:22 [2] 6.0 km (4:44 / km)
slept:7.2 shoes: Asics GT1000

Settle. Battered.

Tuesday Aug 25, 2015 #

9 AM

Off-road running hills 4:47:00 [4] 40.0 km (7:11 / km) +1600m 5:59 / km
slept:6.5 shoes: Inov-8 Mudclaw 265 Blue

The Yorkshire 3 Peaks - longest run ever and thoroughly enjoyed it (mostly!). Ran the majority of it, walking only the steepest climbs. Took it steady/easy with an aim of getting round without injury. Hopefully succeeded. Woke at 5.20 and got up to eat large bowl of porridge and toast. Back to bed for an hour. Up at 8 and was out running from Horton by 9. Took water bottle and Gu electrolyte mix. Felt relaxed up to Pen-y-ghent. Boggy on path to the road and got wet feet. Stopped at the van at Ribblehead for tea and most of a slice of ginger cake (lady said it was carrot!). Tough on climb to Whernside and legs aching. Had enduro bar and drink at summit. Ran short way with a guy (Saltaire Striders) who was doing it with his girlfriend - though she was struggling and I soon left them. Caught a lad at the Chapel road and had a chat over water. He was similarly doing this without much prep. I left him too for the final climb. Half of second enduro bar on Ingleborough. Rocky descent wasn't great but finished feeling pretty good, if rather pooped. Chips and coke in Settle afterwards was best meal ever!

Monday Aug 24, 2015 #

9 AM

Running 27:17 [3] 6.0 km (4:33 / km)
slept:8.7 shoes: Asics GT1000

Easy run down and around Settle & back. Legs a little sore and tight.

3 PM

Cycling hills 1:20:00 [4] 26.4 km (3:02 / km) +530m 2:45 / km

Great loop - Settle, Kirkby Malham, Malham, Stainforth with 3 thigh popping & lung busting climbs. 4 overall but doesn't get close to describing the 5+ on each ascent.

Sunday Aug 23, 2015 #

10 AM

Off-road running warm up/down 26:56 [3] 5.0 km (5:23 / km) +160m 4:39 / km
slept:7.5 shoes: Inov-8 Mudclaw 265 Blue

Up from cottage onto Attermire map and then back along grass paths from near Settle... Cracking.

Orienteering hills 52:36 [4] *** 7.5 km (7:01 / km) +200m 6:11 / km
shoes: Inov-8 Mudclaw 265 Blue

On Attermire map - which was my old 1:15! However, it was perfect for reintroduction to terrain running and some map reading. Good to get back to this even though I struggled in my favourite terrain.

Saturday Aug 22, 2015 #

4 PM

Running 26:30 [3] 6.0 km (4:25 / km)
shoes: Asics GT1000

Leg loosener down from cottage to Settle and back... Exploring the back streets of the town - would make a great urban area! Felt reasonable - humid though.

Friday Aug 21, 2015 #

6 PM

Running 26:26 [3] 6.0 km (4:24 / km)
shoes: Asics GT1000

Studlands - muggy out... Hammy tight.

Thursday Aug 20, 2015 #

6 PM

Off-road running 1:07:09 [3] 14.5 km (4:38 / km)
shoes: Inov-8 Mudclaw 265 Blue

From Elmbridge, over fields, up to CT path to the Town Park for 2 laps using the hills & then back. Hammy tight.

Wednesday Aug 19, 2015 #

5 PM

Cycling tempo 1:10:53 [4] 34.6 km (2:03 / km) +300m 1:58 / km

New fast time - but perhaps expected to be quicker in SPDs for the first time. Quite windy and perhaps tired from Sunday.

6 PM

Cycling warm up/down 15:10 [2] 5.4 km (2:49 / km)

Easy along Heath Rd and back afters...

Tuesday Aug 18, 2015 #

8 AM

Running 27:33 [3] 6.0 km (4:36 / km)
shoes: Asics GT2170 Orange

Soggy Studlands...

Monday Aug 17, 2015 #

12 PM

Treadmill Running warm up/down 9:56 [2] 2.0 km (4:58 / km)
slept:9.0 weight:73kg shoes: Asics DS Trainer 19

Easy warm up - no real pains from yesterday, just general fatigue.

Fitness training intervals 22:00 [5]

Various stations around the gym - focusing on max effort/intensity...

1 PM

Swimming 26:26 [3] 1.2 km (22:02 / km)

Down to the pool - first few lengths were a real struggle but then got smoother and more relaxed

Sunday Aug 16, 2015 #

8 AM

Cycling 3:15:30 [3] 93.4 km (2:06 / km)

EDP Sportive from Reepham High School: was sorting bike when the main group departed. Quickly set off on own for first 18K then caught by a faster group. Stuck in and managed to remain with them. The couple within the group (Jim & Vicky) suggested a coffee stop back at Reepham after 35 miles - much appreciated! The second loop went much quicker and I was pushing the pace for much of it, including the hideous section on the A140. All in all, a great first long ride and there will be more!

Saturday Aug 15, 2015 #

5 PM

Running 26:50 [3] 6.0 km (4:28 / km)
slept:7.2 shoes: Asics GT1000

Studlands including visit to Halfords for multi-tool kit for the bike.

Friday Aug 14, 2015 #

Note
(rest day)

Felt drained today...

Thursday Aug 13, 2015 #

9 AM

Running 26:55 [3] 6.0 km (4:29 / km)
slept:8.5 shoes: Asics GT1000

Studlands loop via bottle back... felt reasonable.

5 PM

Off-road running 55:26 [3] 12.0 km (4:37 / km)
shoes: Asics Fuji Trabuco

New route - Heath Rd, Devils Dyke, 1303 verge, Hamilton... Felt okay. Hammy a little tight.

Wednesday Aug 12, 2015 #

8 AM

Cycling 1:00:40 [3] 27.7 km (2:11 / km)
slept:5.8

To work using new SPDs for the first time: really good and clearly made a difference, especially on inclines.

12 PM

Cycling 59:00 [3] 27.7 km (2:08 / km)

Back home. Harder than it should have been due to wind which had changed direction since first thing. Had first tumble too at Fen Ditton junction - lost balance and couldn't get left unclipped quickly enough. Crash.

Tuesday Aug 11, 2015 #

5 PM

Cycling tempo 1:12:48 [4] 34.6 km (2:06 / km)

The Hill Loop - same as last Thurs but 5 secs slower! Anyway, reached a new top speed on the Wooditton descent of 62.2kph.

Monday Aug 10, 2015 #

Note

First absolute rest day in a month...

Sunday Aug 9, 2015 #

11 AM

Off-road running 1:06:57 [3] 14.5 km (4:37 / km)
slept:7.2 shoes: Inov-8 Mudclaw 265 Blue

Ickworth estate run - further as took a wrong track & ended up exploring old mountain bike trails too. Very warm - ran with top off for much of it.

Saturday Aug 8, 2015 #

7 AM

Cycling 1:18:49 [3] 32.2 km (2:27 / km)
slept:7.0

Cvcled from Ex to Nowton Park mostly on R51 via villages. Lovely.

10 AM

Cycling 1:16:57 [3] 35.5 km (2:10 / km)

Back home after helping out at the Parkrun... Stayed on R51 which took me south of Barrow and therefor further. Able to push pace more on return.

Friday Aug 7, 2015 #

7 AM

Fitness training intervals 25:00 [5]
slept:7.2

High intensity strength/conditioning around the various stations...

8 AM

Swimming 25:00 [4] 1.1 km (22:44 / km)

From the gym session down and into the pool - struggled and felt pretty tired.

Thursday Aug 6, 2015 #

11 AM

Off-road running 37:20 [3] 8.0 km (4:40 / km)
shoes: Inov-8 Mudclaw 265 Blue

From college through the woods/fields and up the Roman Rd... Used it as tester for race but hamstring too tight.

6 PM

Cycling tempo 1:12:43 [4] 34.6 km (2:06 / km) +300m 2:01 / km

New loop - Ex Rd, Moulton, Gazeley, Hawson Hills, Moulton, Cheveley, B1063, Duchess Drive, Wooditton Rd, Hamilton Rd, Elizabeth Av & back. Includes 4 good climbs - after steady start to clock tower, rode it hard until easy back on Exning Rd.

Wednesday Aug 5, 2015 #

6 PM

Running 27:03 [3] 6.0 km (4:31 / km)
shoes: Asics DS Trainer 19

Easy run to ease legs out. Had thought bout cycling but race tiomorrow & rain put paid to that.

Tuesday Aug 4, 2015 #

1 PM

Swimming 26:00 [3] 1.2 km (21:40 / km)

Smooth & certainly felt quicker than ever - no watch but felt good.

Fitness training warm up/down 7:00 [3]

Straight up from pool & into gym. Before & after the XT session...

Fitness training intervals 28:00 [5]

VO2 Max session - 5 x 4 mins (2 mins rec): Level 16 & certainly able to push pace, feeling strong & pushing rpm upwards & over 80.

Monday Aug 3, 2015 #

5 PM

Running 27:27 [3] 6.0 km (4:35 / km)
shoes: Asics DS Trainer 19

Bottles to bootleg bank then around Studlands loop including pop into Tesco. Legs a bit tired and hammy tight.

Sunday Aug 2, 2015 #

11 AM

Cycling 1:25:00 [3] 34.3 km (2:29 / km)
slept:6.1

Inaugural ride of the Exning CC - with Jonathan, H & Bea - Snailwell, Newmarket, Moulton, Cheveley, Stetchworth, Dullingham, Hamilton Drive. Mostly Jonathan & I pushing ahead and then waiting for the other two at crossings to timing approx. Some good climbs and cycling hard - more fartlek than steady.

Saturday Aug 1, 2015 #

8 AM

Off-road running warm up/down 28:00 [2] 5.0 km (5:36 / km)
slept:6.2 shoes: Inov-8 Mudclaw 265

Lap before and lap afters...

9 AM

Off-road running race 18:08 [5] 5.0 km (3:38 / km)
shoes: Inov-8 Mudclaw 265

Bury PR - 8.47 & 9.21: disappointed not to get sub 18 as conditions were perfect. Probably lack of speed/endurance took its toll and I struggled to maintain the pace on Lap 2. Something to focus on over the weeks/months ahead. Hammy was okay but need it sorted so can train properly.

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