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Training Log Archive: Cruachan

In the 31 days ending Dec 31, 2015:

	activity	#	time	miles		km		+m
	Running	16	12:11:31	100.1	(7:18)	161.1	(4:32)
	Off-road running	8	3:56:33	31.25	(7:34)	50.3	(4:42)	70
	T'ai Chi	3	1:35:00
	Terrain training	2	1:09:05	7.77	(8:54)	12.5	(5:32)	190
	Cycling	1	1:05:00	15.1	(4:18)	24.3	(2:40)	120
	Orienteering	1	1:04:10	5.41	(11:52)	8.7	(7:23)	130
	Total	28	21:01:19	159.63		256.9		510
	[1-5]	27	20:01:19
averages - sleep:6.6

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Thursday Dec 31, 2015 #

7 AM

Running 1:01:06 [3] 13.0 km (4:42 / km)
slept:6.8 shoes: Asics GT1000

Over to Little Down early to train ahead of marshalling at the NYE 10K. Did a lap of the course (45.33) then O&B to 1.5K. Felt pretty tired and knocked a bit by the cross winds on the way out and back from Pymoor. Legs getting sore by end (left tendon and right hammy).

Wednesday Dec 30, 2015 #

9 AM

Cycling 1:05:00 [3] 24.3 km (2:40 / km) +120m 2:37 / km
slept:6.7

First time on bike for ages - with Jonno up Wooditton, stetchworth, Dullingham and back to New. Peaked at new record speed (64.9kmh) on return to New. Tough on hills into wind!

3 PM

T'ai Chi 20:00 [1]

First time this Christmas - watching the DVD and twice through the whole lot. Followed it with some strengthening work.

Tuesday Dec 29, 2015 #

9 AM

Running 1:00:45 [3] 13.0 km (4:40 / km)
slept:6.8 shoes: Asics GT1000

Newmarket loop with call-in to Tesco on way back. Felt a bit heavy legged.

Monday Dec 28, 2015 #

12 PM

Running 35:55 [3] 8.0 km (4:29 / km)
shoes: Asics GT1000

Parked off Westley Rd n ran into town then around a few shops - quite good urban training in the centre as so busy! Felt reasonable...

Sunday Dec 27, 2015 #

8 AM

Off-road running warm up/down 11:30 [2] 2.2 km (5:14 / km)
slept:7.2 shoes: Inov-8 Mudclaw 265 Blue

From car and back afters...

Orienteering 1:04:10 [3] 8.7 km (7:23 / km) +130m 6:52 / km
shoes: Inov-8 Mudclaw 265 Blue

Training at Epping using most of Black course from 2011 - running steady & pretty clean. Map n vegetation changes affected some decisions n routes.

Saturday Dec 26, 2015 #

8 AM

Off-road running warm up/down 5:40 [2] 1.0 km (5:40 / km) +20m 5:09 / km
shoes: Inov-8 Mudclaw 265 Blue

Easy jog on hills before Parkrun...

9 AM

Off-road running 26:06 [3] 5.0 km (5:13 / km) +50m 4:58 / km
shoes: Inov-8 Mudclaw 265 Blue

Harlow Parkrun - ran it with nephew who was doing his first and longest run. Nice going (24min pace) until 2 mins from end when he wanted to stop. Managed to get him going again and to finish 1.5 mins slower than pace.

Terrain training hills 28:41 [4] 6.0 km (4:47 / km) +160m 4:13 / km
shoes: Inov-8 Mudclaw 265 Blue

After Parkrun - did this terrain/O event pace session over the hills in HTP. Good stuff!

10 AM

Off-road running warm up/down 20:04 [2] 4.0 km (5:01 / km)
shoes: Inov-8 Mudclaw 265 Blue

Back to Elmbridge via CT path, Old Harlow and fields...

Friday Dec 25, 2015 #

9 AM

Off-road running 38:10 [3] 8.1 km (4:43 / km)
slept:7.5 shoes: Asics Fuji Trabuco

Parked on Cambridge Rd and took the old course through Kings, CH, river and back via the Common and Vineyards. Nice.

Thursday Dec 24, 2015 #

1 PM

Off-road running warm up/down 29:00 [2] 6.0 km (4:50 / km)
shoes: Inov-8 Mudclaw 265 Blue

From car into Ickworth South map and back from woods via the House...

Terrain training intervals 40:24 [4] ** 6.5 km (6:13 / km) +30m 6:05 / km
shoes: Inov-8 Mudclaw 265 Blue

Terrain intervals using old Ick South course - aiming to run as quick as terrain and rough (rough!) navigation allowed: 5.45 (0.56), 4.49 (0.59), 5.57 (0.57), 5.35 (1.17), 6.00 (0.57), 7.08. Pretty decent but vegetation was worse than mapped and I struggled generally. Hammy tight by end.

Wednesday Dec 23, 2015 #

7 AM

Running 27:30 [3] 6.0 km (4:35 / km)
shoes: Asics GT1000

Village run - looping around various streets and closes etc... felt okay part from tight hammy.

Tuesday Dec 22, 2015 #

12 PM

Running 1:00:05 [3] 14.0 km (4:18 / km)
slept:6.8 shoes: Asics GT1000

Decent trot around Newmarket in v mild weather - felt reasonable again though hammy was tightening by the end.

Monday Dec 21, 2015 #

6 PM

Running 44:15 [3] 10.0 km (4:26 / km)
shoes: Asics DS Trainer 19

Had been awake in the night and then up and out early to do some Crimbo shopping and head into work... Got out after a John Wayne film and a nap, both of which probably helped. Newmarket loop.

Sunday Dec 20, 2015 #

Event: SN Trophy Event

Note
(rest day)

Lazy Boy 2...

Saturday Dec 19, 2015 #

Note
slept:7.5 (rest day)

Out and about and never felt like running...

Friday Dec 18, 2015 #

7 AM

Running 27:00 [3] 6.0 km (4:30 / km)

Village plod...

Thursday Dec 17, 2015 #

7 AM

Running 34:55 [3] 8.0 km (4:22 / km)
shoes: Asics GT1000

Out later than usual and did an extension at the end of the village route - felt pretty reasonable today.

Wednesday Dec 16, 2015 #

7 AM

Running 29:40 [3] 6.5 km (4:34 / km)
shoes: Asics GT1000

Village route with an extension around College at the end.

4 PM

T'ai Chi 15:00 [1]

Really pushed for time with report writing, but still managed to get over for short blast to feel human and enter the zone :)

Tuesday Dec 15, 2015 #

6 AM

Running 1:05:45 [3] 14.5 km (4:32 / km)
shoes: Asics GT1000

City run - usual route (except came back via Arbury and GBW). Tired.

Monday Dec 14, 2015 #

3 PM

Off-road running 45:51 [3] 10.0 km (4:35 / km)
slept:5.7 shoes: Inov-8 Mudclaw 265 Blue

I go out for a run.. Shock! Woods and then fields. Soggy.

Sunday Dec 13, 2015 #

Note
(rest day)

Another lazy one...

Saturday Dec 12, 2015 #

Note
(rest day)

Friday Dec 11, 2015 #

Note
(rest day)

Pretty shattered...

Thursday Dec 10, 2015 #

Note
(rest day)

Just didn't get out or felt like it either...

Wednesday Dec 9, 2015 #

6 AM

Running 26:30 [3] 6.0 km (4:25 / km)
slept:5.9 shoes: Asics GT2170 Orange

Village loop - felt thigh dead but reasonable.

Tuesday Dec 8, 2015 #

6 AM

Running 52:50 [3] 12.0 km (4:24 / km)
slept:6.2 shoes: Asics GT2170 Orange

Perky trot - 2 laps of the village. Pretty mild and felt reasonable.

Monday Dec 7, 2015 #

Note
(rest day)

Should have got out first thing as up early but didn't and day too busy (no running club as usual)...

Sunday Dec 6, 2015 #

Event: WAOC Rowney Warren Colour Coded and ESSOL Event

2 PM

Off-road running warm up/down 25:12 [3] 5.5 km (4:35 / km)
slept:6.8 shoes: Inov-8 Mudclaw 265 Blue

From Moulton - along path to Dalham as extended warm up and back on loop afters...

Off-road running intervals 35:00 [5] 8.5 km (4:07 / km)
shoes: Inov-8 Mudclaw 265 Blue

Around Three Churches 'Walk' - 6 x 5 mins (1 min jog)... Pretty mild (shorts and t). Felt reasonable.

Saturday Dec 5, 2015 #

Note
slept:7.9 (rest day)

A tough week with two very early morning rises and lots of running; I also had my first shift (hence alarm at 6.30am which wasn't appreciated)... so decided to have a resty - my first since 21 Nov.

Friday Dec 4, 2015 #

6 AM

Running 29:40 [3] 6.5 km (4:34 / km)
slept:5.0 shoes: Asics DS Trainer 19

Another early wake so got up, worked and in even earlier. Nice and extended trot.

Thursday Dec 3, 2015 #

6 AM

Running 1:24:05 [3] 17.6 km (4:47 / km)
slept:5.0 shoes: Asics GT1000

Awake early, worked then to school. Down past Churchill as usual, Coe, Fitzwilliam then Jesus Green and ended up going along to the Green Dragon bridge and back via the GBW. Further than intended... And included 8 X 20 secs fast strides (wth 40 secs jog) along the river.

Wednesday Dec 2, 2015 #

6 AM

Running 27:05 [3] 6.0 km (4:31 / km)
slept:7.0 shoes: Asics GT1000

Around the village - felt pooped but relaxed

4 PM

T'ai Chi 1:00:00 [0]

Getting smoother & feeling things making more sense... Certainly helping & we've managed to convince Joan to do a video so we can practice over Christmas!

Tuesday Dec 1, 2015 #

6 AM

Running 1:04:25 [3] 14.0 km (4:36 / km)
slept:6.8 shoes: Asics GT2170 Orange

From IVC down to Churchill, over by Queens & back via the Arbury. Tired but okay.

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