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Training Log Archive: Cruachan

In the 31 days ending Jan 31, 2017:

	activity	#	time	miles		km		+m
	Running	12	7:53:35	62.76	(7:33)	101.0	(4:41)	89
	Walking	4	3:52:00	14.91	(15:33)	24.0	(9:40)
	Orienteering	4	3:08:32	15.53	(12:08)	25.0	(7:32)	500	73 /	87c	83%
	Off-road running	5	2:32:58	17.03	(8:59)	27.4	(5:35)	50
	Strength & Conditioning	4	1:31:00
	Fitness training	3	1:00:00	3.96	(15:10)	6.37	(9:25)
	Treadmill Running	1	5:36	0.62	(9:01)	1.0	(5:36)
	Total	26	20:03:41	114.81		184.77		639	73 /	87c	83%
averages - sleep:6.1 weight:71.9kg

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Tuesday Jan 31, 2017 #

8 AM

Running 45:47 [3] 10.0 km (4:35 / km)
slept:7.5 shoes: Asics GT2170 Orange

After a decent night's sleep, from the hotel down Canal St and picked up the Rochdale tow path along to Old Tr*****d and back... raining. What do you expect!

Monday Jan 30, 2017 #

8 PM

Strength & Conditioning intervals 5:00 [4]

Short burst of usual core/upper body stuff before heading out

Walking 40:00 [1] 4.0 km (10:00 / km)

A fine brisk walk to Akbar's (beyond Deansgate) and back... good to stretch legs and get fresh air. Curry was ace too.

Sunday Jan 29, 2017 #

Event: SOS Colour Coded and ESSOL

10 AM

Off-road running warm up/down 16:00 [2] 3.2 km (5:00 / km)
slept:7.5 shoes: Inov-8 Mudclaw 265 Blue

Over to the start and back...

Orienteering race 37:09 [5] ** 5.9 km (6:18 / km) +10m 6:15 / km
spiked:22/25c shoes: Inov-8 Mudclaw 265 Blue

SOS event at Pod's Wood (Blue course): a first time here for me and a pretty decent little wood for this, effectively a middle distance course with 25 controls. A few wobbles and off-lines, losing just over a minute in total. However, still 5 mins down on Chris Sellens and I never felt on full-power. Need hills, hills and hills!

Saturday Jan 28, 2017 #

Note
slept:5.2 (rest day)

Did an early shift (2-5am) and so woke pretty tired. Decided to have a restie.

Friday Jan 27, 2017 #

8 AM

Walking 50:00 [1] 5.0 km (10:00 / km)
slept:4.2

Kings Cross to Gt Connaught Rooms, over to end of Earlham St at lunchtime and back from GCR to KX after conference. At a good pace :) - even jogged some of way back to get warm.

Thursday Jan 26, 2017 #

6 AM

Running 1:05:25 [3] 14.0 km (4:40 / km)
slept:6.5 shoes: Asics GT2170 Orange

Chuffin' freezin' out there (-1C with cold wind). However, warmed quite nicely and ran smoothly to Newmarket station and then up from Cambridge via Staples Corner. Helped by Ghost BC.

Wednesday Jan 25, 2017 #

4 PM

Running 1:02:49 [3] 14.0 km (4:29 / km)
slept:5.6 shoes: Asics GT2170 Orange

Was supposed to cycle but i really fancied the run: I'd said to a Governor last night that cycling is to running what non-alcohol beer is to a decent ale - a pale imitation which doesn't satisfy in the same way! Anyway - down to Cambridge station via the Backs and Coe. Felt reasonable and maintained decent pace. Back home via Exning Rd.

Tuesday Jan 24, 2017 #

7 AM

Running 26:45 [3] 6.0 km (4:28 / km)
slept:6.8 shoes: Asics GT2170 Orange

Around the village - twas cold but didnt feel too bad and probably the chill got me to run a bit quicker.

Monday Jan 23, 2017 #

Note
slept:5.4 (rest day)

Back from Sheffield to Pboro for a work training session then home. Knackered and had choir in the evening too.

Sunday Jan 22, 2017 #

Event: SYO Big Moor and the Edges

10 AM

Off-road running warm up/down 13:00 [2] 2.0 km (6:30 / km) +50m 5:47 / km
slept:4.2 shoes: Integrator 4

Awake early (3am) so got away nicely for the drive northwards. Cold (-1C) and a few minor flurries on the day. Lovely though.

Orienteering race 55:31 [4] *** 6.1 km (9:06 / km) +200m 7:49 / km
spiked:20/25c shoes: Integrator 4

SYO event at Baslow Edge etc: decided to trek northwards for combined physical and social day out. Some tricky controls - especially along the first slope made this worthwhile. I need this sort of terrain - tough and physical to improve. Lost time at 6 (25 secs), 7 (5 mins! - wandering around with lack of AP), 18 (1 mins - misreading the map and not checking the control descruptions!) and 22 (30 secs - another stupid lapse). Well beaten, but it was a good training exercise outside of the usual East Anglia.

C • Congratulations 2

Saturday Jan 21, 2017 #

11 AM

Walking 1:30:00 [1] 9.0 km (10:00 / km)

Into Newmarket and back via Tesco - the usual brisk pace.

Friday Jan 20, 2017 #

Note
slept:6.0 (rest day)

Knackered from yesterday...

Thursday Jan 19, 2017 #

6 PM

Running 46:30 [3] 10.0 km (4:39 / km)
slept:6.1 shoes: Asics DS Trainer 19

Big day in London with the DfE interview... hadnt realised how much pressure I'd been under. Felt huge weight post-interview and slept on the train coming back. The run was perfect - from IVC back to Waterbeach via Milton with some extra bits at the end and a shorter trot to the car in Ely.

Wednesday Jan 18, 2017 #

Note
slept:6.1 (rest day)

Tuesday Jan 17, 2017 #

Note
slept:4.1 (rest day)

Felt cold and very tired today... awake at 3am so got home and had 45 mins before working.

Monday Jan 16, 2017 #

7 AM

Running 24:05 [2] 5.0 km (4:49 / km) +60m 4:33 / km
slept:4.0 shoes: Asics GT1000

From Norfolk Arms up to Knoll Top Farm and back - drizzly and dark but a nice trot.

Sunday Jan 15, 2017 #

Event: SUFFOC Daisy's Wood Colour Coded, EAL & ESSOL

10 AM

Off-road running warm up/down 19:00 [2] 3.2 km (5:56 / km)
slept:7.0 shoes: Inov-8 Mudclaw 265 Blue

A splodgy plod to the start and back...

11 AM

Orienteering race 46:04 [5] *** 5.8 km (7:57 / km) +135m 7:07 / km
spiked:16/19c shoes: Inov-8 Mudclaw 265 Blue

Blue course at Bagworth - my first and only venture to this particular woodland. Scrappy run in grotty area on so foul a day that even Macbeth's witches stayed indoors. Blew 1.5 mins on 1 and then settled but never fully relaxed. Lost a little more on 7, 13, 15 and 17 and then 16 failed to register so had to manual punch there. However, I seemed to have lost less time than others and it wasnt probably such a disaster - only felt like it. Hard physical work in very splodgy conditions.

Saturday Jan 14, 2017 #

10 AM

Off-road running 1:28:58 [2] 16.0 km (5:34 / km)
slept:8.4 shoes: Asics Sonoma

An interesting experiment: had cereal (2.5 Wheats, nuts & raisins & banana) and was thinking of walking to get paper/onion from Burwell. However as soon as got out I started (slow) jogging. Interspersed with a couple of sections of walking, but maintained comfortable pace and certainly increased it in th second half (8'03 final mile). Felt I could have gone on for hours. North End - Burwell - Devil's Dyke. Only about 14 mins slower than if purposefully run it.

Friday Jan 13, 2017 #

7 AM

Fitness training warm up/down 5:00 [3] 0.53 km (9:26 / km)
slept:6.0

On the XT

Strength & Conditioning intervals 26:00 [5]

Around the various stations with short (15/20 secs) recovery.

Treadmill Running warm up/down 5:36 [2] 1.0 km (5:36 / km)
shoes: Asics DS Trainer 19

Easy afterwards...

Thursday Jan 12, 2017 #

Note
slept:5.7

Just didn't feel 100% and calf sore too

Wednesday Jan 11, 2017 #

5 PM

Running 1:01:34 [3] 13.0 km (4:44 / km)
slept:5.9 shoes: Asics GT2170 Orange

Pleased to have gotten out - Newmarket longer loop, down Hamilton Drive and with extra bits around the bak streets by the police station. Back via Tesco.

Tuesday Jan 10, 2017 #

7 AM

Running 28:15 [3] 6.0 km (4:43 / km)
slept:6.1 shoes: Asics GT1000

Village run - felt okay though thighs a bit dead from yesterday.

3 PM

Fitness training warm up/down 10:00 [2] 0.94 km (10:38 / km)

On XT, 5/5 before and after session.

Fitness training tempo 25:00 [4] 2.73 km (9:09 / km)

Set machine at L17 for first 5 mins but too tough so dropped to 16 and maintained 65-70rpm. Tough still.

Monday Jan 9, 2017 #

2 PM

Fitness training 20:00 [3] 2.17 km (9:13 / km)
slept:5.8 weight:71.9kg shoes: Asics DS Trainer 19

Over to the gym for what I hope to be a regular fixture for 2017: on the XT before and after the session and wasn't taking it easy either.

Strength & Conditioning intervals 40:00 [5]

Two circuits of the weights stations: 1 min at each one with 20 secs rec between and 2 mins between the sets. Tough!

Sunday Jan 8, 2017 #

Event: CHIG Mitre SE League event

10 AM

Off-road running warm up/down 16:00 [2] 3.0 km (5:20 / km)
slept:7.2 shoes: Inov-8 Mudclaw 265 Blue

2K before and 1K afters..

Orienteering race 49:48 [5] *** 7.2 km (6:55 / km) +155m 6:15 / km
spiked:15/18c shoes: Inov-8 Mudclaw 265 Blue

Mitre at Epping: Short Brown - pretty pleasing run with only one schoolboy gaffe: got to 2 but ruled it out as code was different to what I thought - left control and moved on but terrain didn't look right. Rechecked code and realised I had the wrong one in my head. Backtracked and lost 45secs or so. Lost a small amount of time at 9 and slight hesitation getting to 15 though the intricate stuff of the camps. Forest was very inviting and was able to go straight for much of it, even through what had been mapped as light (or even darker) green. Felt a bit slow in parts, but given th recent illness, it's not surprising. An encouraging start to 2017.

Saturday Jan 7, 2017 #

8 AM

Running 23:20 [3] 5.0 km (4:40 / km) +29m 4:32 / km
slept:7.2 shoes: Asics GT1000

Woke feeling shattered - still effects of virus, I think. Took it easy and did feel rubbish. Hope to be okay for tomorrow.

Friday Jan 6, 2017 #

Note
slept:7.4 (rest day)

Better night's sleep and decided to rest - felt the best I have done all week, but still shattered by end of working day.

Thursday Jan 5, 2017 #

3 PM

Walking 52:00 [1] 6.0 km (8:40 / km)

After day of work at home, decided to do this instead of run. Cold out. Jogged it in parts too and feeling improved today. Hopefully effects of virus finally lifting.

Wednesday Jan 4, 2017 #

7 AM

Running 28:15 [3] 6.0 km (4:43 / km)
slept:6.4 shoes: Asics GT1000

Was supposed to go to the gym for a session, but felt wrecked and needed to get out in fresh air. Village loop and felt awful, possibly post-viral fatigue and return to work.

Tuesday Jan 3, 2017 #

5 PM

Running 28:30 [3] 6.0 km (4:45 / km)
slept:6.5 shoes: Asics GT2170 Orange

Back to work and felt pretty knackered... managed to get out: North O&B and then additional 1K on the track at end of Lacey's Lane.

Monday Jan 2, 2017 #

5 PM

Strength & Conditioning intervals 20:00 [5]

Home from shift and felt cold (so didnt fancy trek out); did 5 mins of stair-running (which was intense) then into the 'Daily Workout' (from Pinterest) which was excellent - 3 sets (with 1 min between).

Sunday Jan 1, 2017 #

Note

Hopefully 2017 will be more successful (overall) than 2016 which was affected too greatly by injury and professional/personal challenges. Back end of the year more settled. Three decent performances, orienteering-wise: Midlands at Sherwood, JK Sprint and Croeso, where I also posted probably my strongest ever run - Day 2's Middle on Kenfig. Aims for 2017 must be to stay healthy, to listen to the ageing bod, to maintain teetotalism and mediation and to give veganism a go (possibly April). Race goals: Midlands, JK, BOC, SINS, 6-Day and BOC Sprint/Middle, plus maybe something running wise in the Autumn, depending on body.

10 AM

Running 32:20 [2] 6.0 km (5:23 / km)
slept:5.4 shoes: Asics GT1000

On a shift overnight (11pm-2am) so woke a little later. Had a breakfast so was going to walk to Tesco, but as it was raining, jogging in gear seemed more sensible. Took it easy so didnt get effects of food. Something to think about. A nice start to the sporting year.

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