Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cruachan

In the 31 days ending Oct 31, 2016:

	activity	#	time	miles		km		+m
	Running	9	5:07:05	40.7	(7:33)	65.5	(4:41)
	Walking	5	3:55:00	16.28	(14:26)	26.2	(8:58)
	Off-road running	6	3:09:01	23.74	(7:58)	38.2	(4:57)
	Orienteering	4	2:45:52	16.4	(10:07)	26.4	(6:17)	265	23 /	27c	85%
	Cycling	2	2:12:06	34.36	(3:51)	55.3	(2:23)
	Fitness training	4	1:54:00	5.93		9.54
	Swimming	1	23:20	0.62	(37:33)	1.0	(23:20)
	Total	26	19:26:24	138.03		222.14		265	23 /	27c	85%
averages - sleep:6.7

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Monday Oct 31, 2016 #

6 AM

Running 33:15 [3] 7.0 km (4:45 / km)
slept:6.3 shoes: Asics GT2170 Orange

Early bird thanks to the clocks changing so got up and over to IVC by 6am. Out for this village trot plus an extension around Clay Close Lane. Not too tired from yesterday.

Sunday Oct 30, 2016 #

Event: SMOC Colour Coded, Stowe Park

10 AM

Off-road running warm up/down 13:00 [2] 2.2 km (5:55 / km)
slept:8.5 shoes: Inov-8 Mudclaw 265 Blue

Before and after the Stowe event...

Orienteering race 45:03 [5] ** 8.3 km (5:26 / km) +170m 4:55 / km
spiked:23/27c shoes: Inov-8 Mudclaw 265 Blue

Stowe event: Short Brown: pretty straightforward orienteering around the park and into some slight woods, but it was gorgeous with autumnal colours and lovely weather. Made a few slight misses - mostly wrong side of vegetation and in correct reading of detail there. Need to improve this.

Saturday Oct 29, 2016 #

10 AM

Walking 50:00 [1] 6.0 km (8:20 / km)
slept:3.7

To wake up body and loosen muscles after a night shift. Nice walk to Tesco and pretty mild too (13C).

Friday Oct 28, 2016 #

5 PM

Running 28:00 [3] 6.0 km (4:40 / km)
slept:8.2 shoes: Asics GT2170 Orange

Nice late afternoon/early evening trot to Tesco. Felt fairly tired - have done most of the day due to sleeping in and waking suddenly to get car to MOT.

Thursday Oct 27, 2016 #

11 AM

Running 1:03:19 [3] 13.5 km (4:41 / km)
slept:5.8 shoes: Asics Sonoma

Awake early for arrival of mattress and the wrote/worked before heading out for this lovely run. North End, Burwell and Heath Rd. Felt relaxed and only a little tired.

Wednesday Oct 26, 2016 #

5 PM

Running 37:53 [3] 8.0 km (4:44 / km)
shoes: Asics Sonoma

Out and back along North End and beyond on the old railway to Landwade Farm and back. Lovely late afternoon.

Tuesday Oct 25, 2016 #

2 PM

Off-road running warm up/down 14:43 [2] 3.0 km (4:54 / km)
slept:7.0 shoes: Inov-8 Mudclaw 265 Blue

To the 'start' of the CSC and back from the 'finish' to the car.

Orienteering tempo 39:51 [4] ** 6.6 km (6:02 / km) +25m 5:56 / km
shoes: Inov-8 Mudclaw 265 Blue

Hatfield Forest - did the Blue course from the CSC at a relaxed but decent tempo. Felt reasonable and mostly clean. Nice lot of deer who were startled by my presence. Gorgeous autumnal afternoon.

Monday Oct 24, 2016 #

11 AM

Off-road running 39:13 [2] 8.0 km (4:54 / km)
shoes: Asics Sonoma

Easy recovery run - IVC, Rec, woods and beyond. Felt a bit leg sore but not too bad.

Sunday Oct 23, 2016 #

Event: NOR Colour Coded

10 AM

Off-road running warm up/down 17:30 [2] 3.0 km (5:50 / km)
slept:7.1 shoes: Inov-8 Mudclaw 265 Blue

Before (mostly) and 1K afters...

Orienteering race 45:05 [4] ** 5.0 km (9:01 / km) +50m 8:35 / km
shoes: Inov-8 Mudclaw 265 Blue

NOR event at Shouldham (Green course): set off with good intent but it didnt last long. Missed 2 (thicket - looked on wrong side and explored another one instead) (20 secs), 3 (up onto bank rather than bottom) (10 secs), 5 (20 secs - wrong reentrant) and again at 8. Huge blunder at 12. Came out hard from 11 and just ended up on wrong track and after a min the forest looked wrong. It was (compass told me I was heading in wrong direction!) but I couldn't work out where I was. Ended up going back to 11 (and lost about 5'30 in total). Further losses at 14 (confused by stream on map was dry on the ground) and 17 (hunting the small depression in light green). To add to the occasion, I got hounded by two dogs as I finished. One got a foot just as it was about to launch itself at me. Anyway, thank goodness this was just a training event. Lots of work needed - in terrain and with a map (running didnt feel easy either).

Saturday Oct 22, 2016 #

5 PM

Running 27:48 [3] 6.0 km (4:38 / km)
slept:8.1 shoes: Asics Sonoma

After a day relaxing and writing, North End O&B - felt relaxed.

Friday Oct 21, 2016 #

Note
(rest day)

And...

Thursday Oct 20, 2016 #

Note
(rest day)

Again.

Wednesday Oct 19, 2016 #

Note
(rest day)

Exhausted today.

Tuesday Oct 18, 2016 #

6 PM

Walking 30:00 [1] 3.2 km (9:22 / km)

Before meeting Govs in the village - a mile O&B along Park Lane. Nice.

Monday Oct 17, 2016 #

4 PM

Off-road running 57:12 [3] 12.0 km (4:46 / km)
slept:7.1 shoes: Asics Sonoma

IVC, Rec, woods, GBW and Roman Rd to beyond Butt Lane and back. A perfect autumnal afternoon for a lovely run.

Sunday Oct 16, 2016 #

1 PM

Walking 55:00 [1] 6.0 km (9:10 / km)
slept:3.2

Tired from early shift (2-5am) so just did this trek to Tesco and back (with heavy shopping). Nice.

Saturday Oct 15, 2016 #

11 AM

Running 46:12 [3] 10.0 km (4:37 / km)
slept:7.1 shoes: Asics Sonoma

A nice trek around the parish... Londis for papers then Landbeach Hall and back via the North End path and road. Lovely.

Friday Oct 14, 2016 #

Note
(rest day)

Tiring week...

Thursday Oct 13, 2016 #

Note
(rest day)

Last day of Ofsted at Witchford and home to relax... Two Ofsteds in one year - a sign of the times.

Wednesday Oct 12, 2016 #

7 PM

Running 26:45 [3] 6.0 km (4:28 / km)
slept:5.3 shoes: Asics GT2170 Orange

Out late after another late finish at Witchford. Tesco loop. Tired but good to get out.

Tuesday Oct 11, 2016 #

7 PM

Running 22:53 [3] 5.0 km (4:35 / km)
shoes: Asics GT2170 Orange

Long day and back late from Witchford - pleased to have got out for this head clearing. North End O&B.

Monday Oct 10, 2016 #

3 PM

Off-road running 47:23 [3] 10.0 km (4:44 / km)
slept:7.2 shoes: Asics Sonoma

IVC fields, Rec, woods and a big loop around the ploughed field near the A14/Roman Road. Lovely afternoon and ground perfect for this.

Sunday Oct 9, 2016 #

Note
slept:8.0 (injured) (rest day)

Decided to have a resty - hammy sore and generally wanting to relax.

Saturday Oct 8, 2016 #

Event: WAOC Ely City Urban Race

11 AM

Running warm up/down 21:00 [2] 4.0 km (5:15 / km)
shoes: Asics GT1000

Before and afty the event...

Orienteering race 35:53 [4] ** 6.5 km (5:31 / km) +20m 5:26 / km
shoes: Brooks ST 5 Racers

Ely City Race - Course 2: risked the hamstring and managed to get away with it, for now. Fairly please given lack of recent running. Took it steady hard, rather than all-out. Had also forgotten my compass and dibber so borrowed the later and ran without the former. Made a mistake at 18 (about 20-25 secs?) partly because I didn't have a compass to check direction of the path. Also lost a couple of secs on route from 21 to finish which was down the narrow path I missed and then had to run easier down than blasting around the road. 3rd behind Kevin Fielding (HH) and Chris McCartney (OD).

Friday Oct 7, 2016 #

Note
slept:6.7 (rest day)

Not really a rest day as such - on 647 into London and not back until after 6pm. Gave body a rest from strenuous exercise.

Thursday Oct 6, 2016 #

6 AM

Fitness training warm up/down 12:00 [3] 1.13 km (10:37 / km)

Before and after...

Fitness training tempo 36:00 [4] 3.67 km (9:49 / km)

Tempo session on the XT (L17): 3 X 10 mins (3 mins rec). Tough and felt heavy legged.

Wednesday Oct 5, 2016 #

6 AM

Cycling 1:03:26 [3] 27.6 km (2:18 / km)

First ride to work using lights, although it was pretty light when set off at 6.45. A nice ride especially on such a gorgeous morning.

4 PM

Cycling 1:08:40 [3] 27.7 km (2:29 / km)

Back home - was sunny but strong breeze from the east which meant head and cross winds, pretty gusty in places so struggled to maintain decent tempo (and hence slow time).

Tuesday Oct 4, 2016 #

12 PM

Fitness training warm up/down 12:00 [3] 1.15 km (10:26 / km)

Before and after the session...

Fitness training intervals 28:00 [5] 3.03 km (9:14 / km)

VO2 max session on XT: 5 X 4min (2min rec) on Level 18 and kept rpm above 70. Tough and sweaty but going well.

Monday Oct 3, 2016 #

12 PM

Fitness training warm up/down 5:00 [3] 0.56 km (8:56 / km)
slept:6.2 shoes: Asics GT1000

On the XT before the S&C circuits...

1 PM

Fitness training intervals 21:00 [5]

Usual circuit around the gym - really pushed things. Glutes sore today.

Swimming tempo 23:20 [4] 1.0 km (23:20 / km)

After the weights, into my favourite place for a swiftish K.

Sunday Oct 2, 2016 #

Event: HAVOC Epping Forest SW and EAL

11 AM

Walking 50:00 [1] 6.0 km (8:20 / km)
shoes: Asics GT1000

A lovely soggy walk to the carpet place near Asda and back past Tesco. Felt okay and no pain in hammy.

Saturday Oct 1, 2016 #

9 AM

Walking 50:00 [1] 5.0 km (10:00 / km)
slept:8.0

For a change, took the train from Newmarket to Cambridge... brisk walk via Mill Rd into town and back via the Junction on the way back. Nice and able to move more smoothly today.

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