Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cruachan

In the 31 days ending Mar 31, 2016:

activity

time

miles

Running

7:34:27

60.71

(7:29)

97.7

(4:39)

Orienteering

6:12:31

31.38

(11:52)

50.5

(7:23)

985

95 /

106c

89%

Off-road running

1:39:33

11.93

(8:21)

19.2

(5:11)

Terrain training

20:00

2.98

(6:42)

4.8

(4:10)

Total

15:46:31

107.0

(8:51)

172.2

(5:30)

985

95 /

106c

89%

averages - sleep:5.8

1:25

0:00

» now

Thursday Mar 31, 2016 #

3 PM

Off-road running warm up/down 13:00 [3] 2.6 km (5:00 / km)
shoes: Inov-8 Mudclaw 265 Blue

Before, between and briefly afters....

Orienteering tempo 28:20 [4] *** 4.2 km (6:45 / km) +40m 6:26 / km
shoes: Inov-8 Mudclaw 265 Blue

Sandringham Green course from Nov last year (in reverse)... Pretty smooth and aiming for faster pace through the terrain. Lovely weather and afternoon.

Orienteering 22:00 [4] *** 3.2 km (6:52 / km)
shoes: Inov-8 Mudclaw 265 Blue

Had intended to head to Roydon Common for second session but the A149 was closed to did an extra session around Sandringham South. Lovely.

Wednesday Mar 30, 2016 #

4 PM

Running 37:30 [3] 8.0 km (4:41 / km)
shoes: Asics GT1000

To the post office and then the Tesco loop. Tired still.

Tuesday Mar 29, 2016 #

5 PM

Running 37:35 [3] 8.0 km (4:42 / km)
slept:3.8 shoes: Inov-8 Mudclaw 265 Blue

Another recovery run - from Hartest to Lawshall and back. Tired still - plus didn't sleep much due to half-night shift.

Monday Mar 28, 2016 #

1 PM

Running 26:15 [3] 6.0 km (4:23 / km)
shoes: Asics GT1000

Crackered so ran v easy.

Sunday Mar 27, 2016 #

Note
(rest day)

Finally - an actual day of rest AKA slobbing on sofa!

Saturday Mar 26, 2016 #

11 AM

Off-road running warm up/down 13:00 [2] 2.0 km (6:30 / km)
shoes: Integrator 4

Around arena and down to start... a little afters with John Ockenden.

Orienteering race 1:12:31 [5] **** 6.9 km (10:31 / km) +375m 8:16 / km
spiked:19/25c shoes: Integrator 4

JK Day 2 (Wass Forest): 19th! (over 14 mins down on Charlie): I always knew this was going to be an issue (after the past year or so) and the Mad Fortnight but I have to give myself marks for trying! Struggled running in this kind of terrain (after all these years) and simply orienteering quick enough. I'd like to blame the map near #10 for costing me dearly (I blamed it at the time) but truth is I just don't have the O-brain for this stuff. Not enough 'purposeful practice' - my best years in the sport (2005 & 2006) came when I had spent 2 years living and training in Guidborough and running regularly (twice a week or so) in tough forests. My thighs were shot from pretty early on, especially ascending and there was plenty of that!; interestingly my best leg (#5-#6 where I got first!) was slightly down along a ridge. Anyway, what's done is done - head down for the British.

Friday Mar 25, 2016 #

Event: JK 2016

1 PM

Running warm up/down 19:00 [2] 4.0 km (4:45 / km)
shoes: Asics GT1000

A decent warm up, including the model event and then a very easy jog afters...

Orienteering race 15:51 [5] *** 2.6 km (6:06 / km) +45m 5:37 / km
spiked:18/18c shoes: Brooks ST 5 Racers

JK Sprint (Leeds Uni) - 2nd on M50 (58 secs down on Quentin H): probably my second strongest sprint race ever - was certainly up for it and hadn't felt too tired from the Mad Fortnight. Set off hard and got onto the map reasonably quickly. The 'long' leg to 2 had me briefly perplexed (was 12 secs slower than QH on this leg) but then I more or less rather on instinct and hoped the route would open up before me (I could see at least one route down to the far end). It did and it gave me the confidence I needed. I don't think I lost much/any significant time at all and had Kenny Leith in my sights from #4, although I didn't actually catch and pass him until #15. Maybe this affected me as #16 was my worst leg. Overall, running reasonably hard but lack of specific training cost me some time till as I haven't bee full out for ages (hamstring, step forward).

Thursday Mar 24, 2016 #

Note
(rest day)

Up before 2am to do a training module and then off to a shift at 4.15am. Straight from there to work and then back over to Bury for training from 7-10pm! Thinking I'm burning too many candles..

Wednesday Mar 23, 2016 #

6 PM

Running 27:35 [3] 6.0 km (4:36 / km)
shoes: Asics GT2170 Orange

Tesco loop - but really struggled and felt exhausted...

Tuesday Mar 22, 2016 #

Note
(rest day)

Slacker - only 13.5 hour day today.

Monday Mar 21, 2016 #

Note
(rest day)

Tired and a 15 hour day to boot...

Sunday Mar 20, 2016 #

2 PM

Off-road running warm up/down 8:50 [2] 1.6 km (5:31 / km)
shoes: Inov-8 Mudclaw 265 Blue

From car park to the end of the open area and back...

Orienteering 50:07 [3] 5.6 km (8:57 / km) +140m 7:57 / km
shoes: Inov-8 Mudclaw 265 Blue

On way back from Birmingham to home so called into Twywell Hills & Dales and did the Black course from a couple of years ago (which I didn't run). Not exactly smooth and certainly took it easy as legs were tired from yesterday; knee got sore on the hills. However, was good training - especially in the forested bit. Thorns were pretty virulent and I did my best to avoid them which meant taking occasionally circuitous routes.

Saturday Mar 19, 2016 #

7 AM

Running 28:15 [3] 6.0 km (4:43 / km)
slept:7.8 shoes: Asics GT2170 Orange

Pretty decent night's sleep and awake just before alarm - from hotel out along the canal to the M6 and back. Attractive.

5 PM

Running warm up/down 16:40 [2] 3.2 km (5:12 / km)
shoes: Asics GT2170 Orange

From hotel back over to the campus and then back afters...

Terrain training intervals 20:00 [5] 4.8 km (4:10 / km)
shoes: Asics GT2170 Orange

Sprint-O intervals (20 x 45 secs with 15 secs recovery) around the Aston campus and neighbouring streets (using the underpasses)... focused on variety of terrain, tight turns and steps! Tough but good to have done.

Friday Mar 18, 2016 #

Note
slept:5.8 (rest day)

Hardly a resty in that sense... up at 4.30 to drive to Birmingham and then in sessions all day. Bed by 9.

Thursday Mar 17, 2016 #

4 PM

Running 21:22 [3] 5.0 km (4:16 / km)
shoes: Asics GT1000

From Portcullis House to St Pauls then from Farringdon back to Kings X.

Orienteering 33:12 [3] 6.0 km (5:32 / km)
shoes: Asics GT1000

Training for the JK Sprint - around the city and especially the Barbican which was good fun as per usual.

Wednesday Mar 16, 2016 #

6 PM

Running 27:50 [3] 6.0 km (4:38 / km)
shoes: Asics GT1000

Easy trot - legs sore.

Tuesday Mar 15, 2016 #

5 AM

Running 1:02:30 [3] 14.0 km (4:28 / km)
shoes: Asics GT1000

Awake at 4, so got up by 4.30 and went to work. Ran down to Churchill, along the Backs and into town. Back via Jesus and the Arbury. Tired.

Monday Mar 14, 2016 #

4 PM

Off-road running warm up/down 14:38 [2] 3.0 km (4:53 / km)
shoes: Inov-8 Mudclaw 265

From the car & back afters...

Orienteering hills 48:27 [4] 7.0 km (6:55 / km) +265m 5:49 / km
shoes: Inov-8 Mudclaw 265

Training at Therfield with a focus of running on hills n working with bigger contours... Lovely afternoon n a decent session. Need more hills!

Sunday Mar 13, 2016 #

Note
(rest day)

And another one...

Saturday Mar 12, 2016 #

Note
(rest day)

Lovely lazy day...

Friday Mar 11, 2016 #

7 AM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Asics GT1000

Before and after...

Orienteering tempo 20:05 [4] 4.0 km (5:01 / km)
shoes: Asics GT1000

Sprint-O training around Impington Village - struggled with my cold and the cold. Pleased to have done it.

Thursday Mar 10, 2016 #

Note
(sick)

Still feeling rubbish and had a shift too...

Wednesday Mar 9, 2016 #

Note
(sick)

Felt wretched all day...

Tuesday Mar 8, 2016 #

6 AM

Running 1:02:05 [3] 13.0 km (4:47 / km)
shoes: Asics GT1000

First one of the year - early morning trot from IVC - Histon Rd, Bridge St, Jesus, Midsummer, Green Dragon, Chesterton & back up GBW. Felt tired.

Monday Mar 7, 2016 #

Note
(rest day)

Another hardly a rest day - in work at 7 and didn't get to leave until nearly 830.

Sunday Mar 6, 2016 #

10 AM

Off-road running warm up/down 11:30 [2] 2.0 km (5:45 / km)
shoes: Inov-8 Mudclaw 265 Blue

Before and after the event...

Orienteering race 46:08 [5] *** 6.6 km (6:59 / km) +20m 6:53 / km
spiked:18/21c shoes: Inov-8 Mudclaw 265 Blue

NOR event at Hockham. Ran Blue to give myself a more middle distance course and an easier race after last 2 weeks. Pretty strong on a well planned course around a nice (technical for EA) area; overall good except for a 30 sec miss at 2 (wrong earth wall) and 14 where I lost 1'40 in the vague green and had to relocate back near 13. Had been going strong in the technical 'Pingo' section until that point so disappointed not to have made it through clean.

Saturday Mar 5, 2016 #

Event: Wales Middle Championships and 2016 Welsh League Event / Welsh Championship

12 PM

Off-road running 38:35 [3] 8.0 km (4:49 / km)
shoes: Inov-8 Mudclaw 265 Blue

Nice and splodgy run from Elmbridge on the old MH cross country course and over to Church Langley woods for a couple of laps. Felt reasonable.

Friday Mar 4, 2016 #

8 AM

Running 24:00 [3] 5.0 km (4:48 / km)
shoes: Asics GT1000

Easy run down from the centre to Colwick Hall to collect the car. Tired.

Thursday Mar 3, 2016 #

Note
(rest day)

Hardly a rest day... Full day with Ofsted followed by drive back up to Nottingham. Still - a lovely birthday.

Wednesday Mar 2, 2016 #

8 AM

Running warm up/down 26:00 [3] 5.5 km (4:44 / km)
shoes: Asics GT1000

From the car, between the courses and back afters...

Orienteering 35:50 [3] *** 4.4 km (8:09 / km) +100m 7:19 / km
spiked:40/42c shoes: Asics GT1000

Did the two courses from British Sprints 2013 at Loughborough - both in reverse. Pretty clean, although one on a leg I also made an error with in the Final. Struggled with fatigue and sore hamstring.

Tuesday Mar 1, 2016 #

6 PM

Running 27:50 [3] 6.0 km (4:38 / km)
shoes: Asics GT1000

Tesco loop as a recovery run - hammies tight and foot sore. Apart from that, all good.

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