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Training Log Archive: Cruachan

In the 31 days ending Aug 31, 2017:

	activity	#	time	miles		km		+m
	Hiking	3	5:36:00	18.02	(18:39)	29.0	(11:35)	1148
	Cycling	2	4:53:58	74.81	(3:56)	120.4	(2:26)	120
	Off-road running	7	4:45:55	34.8	(8:13)	56.0	(5:06)	450
	Mountain-biking	5	4:43:01	65.24	(4:20)	105.0	(2:42)	40
	Running	8	4:39:58	34.8	(8:03)	56.0	(5:00)	30
	Walking	4	3:52:28	16.16	(14:23)	26.0	(8:56)	50
	Orienteering	3	2:14:53	8.95	(15:04)	14.4	(9:22)	425	36 /	41c	87%
	Total	29	30:46:13	252.77	(7:18)	406.8	(4:32)	2263	36 /	41c	87%
averages - sleep:6.7

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Thursday Aug 31, 2017 #

Note
slept:7.0 (rest day)

Longish day (WVC and seeing kids) so took a resty... first in a while anyway.

Wednesday Aug 30, 2017 #

7 AM

Running 29:05 [3] 6.0 km (4:51 / km)
slept:6.8 shoes: Asics GT1000

From Homerton down to connect to my other Cam college (Corpus) and back via Brooklands. Tendons okay...

Tuesday Aug 29, 2017 #

5 PM

Running 57:47 [3] 12.0 km (4:49 / km)
slept:6.2 shoes: Asics GT1000

Lovely jaunt from Homerton - Long Rd, path to Brooklands, Newnham, Grantchester Meadows and back via Trumpington & Long Rd again. Tendons tightening by the end.

Monday Aug 28, 2017 #

2 PM

Mountain-biking 1:24:45 [3] 29.0 km (2:55 / km) +40m 2:54 / km
slept:3.2

In spite of late shift (and early waking), I got out for this cracking new route in the heat of the afternoon: North End, Burwell, Upware, Reach, Swaffham Prior and back via the 'A14' drove road & Heath Rd. Probably only about 8K on roads, the rest of droves and paths - some quite bobbly and technical. Great stuff and one to use throughout the year (though suspect will get much muddier come winter!).

Sunday Aug 27, 2017 #

2 PM

Off-road running 1:18:27 [3] 16.0 km (4:54 / km)
slept:8.5 shoes: Asics Sonoma

Felt so inclined to head out in the afternoon heat and in spite of tendons for the Burwell loop (up Heath Rd first). Stopped at Burwell Co-op for a water. Glutes were straining by the end but survived it.

Saturday Aug 26, 2017 #

9 AM

Cycling 2:24:05 [3] 57.8 km (2:30 / km)
slept:6.7

Awake early enough to join up with NCTC for a 'Social Ride': NLC - Ashley - Dalham - Barrow (with stop at the Udder Room) - and back via Tuddenham, Freckenham, Isleham & Fordham. Good - although problems on A11 meant back roads were more congested than you would want. Perfect weather.

3 PM

Walking 58:00 [1] 6.0 km (9:40 / km)

Warmed up day so decided to have a brisk walk (as required medically) along Heath Rd to the solar farm and back.

Friday Aug 25, 2017 #

5 PM

Running 37:20 [2] 6.0 km (6:13 / km)
slept:7.5 shoes: Asics DS Trainer 19

Easy jog to Tesco and back after a long day at work. Lovely evening.

Thursday Aug 24, 2017 #

7 AM

Running 29:05 [3] 6.0 km (4:51 / km)
slept:4.8 shoes: Asics DS Trainer 19

Another early wake-up ahead of a day of three BBC interviews and long meets... however managed to do the same course as yesterday after first (radio) interview so not all bad.

Wednesday Aug 23, 2017 #

6 AM

Running 28:34 [3] 6.0 km (4:46 / km)
slept:4.8 shoes: Asics DS Trainer 19

Awake early with lots on mind so got up and over to IVC before traffic. Trot around the village (new route).

Tuesday Aug 22, 2017 #

5 PM

Walking 53:44 [2] 6.0 km (8:57 / km)
slept:7.2

A soggy walk to Tesco and back... felt okay and good to loosen legs again. Last night's rolling seemed to have assisted too.

Monday Aug 21, 2017 #

1 PM

Walking 30:00 [1] 3.0 km (10:00 / km) +50m 9:14 / km

Easy amble as hammy still sore from Sat (and yesterday) - so loosened legs on road before drive back.

Sunday Aug 20, 2017 #

3 PM

Hiking 1:45:00 [1] 6.0 km (17:30 / km) +160m 15:26 / km
slept:7.0

Lovely afternoon walk in pouring rain! On tracks to Lledrod and over the hill back.

Saturday Aug 19, 2017 #

4 PM

Off-road running 1:05:15 [3] 12.0 km (5:26 / km) +260m 4:54 / km
slept:6.5 shoes: Asics Sonoma

From cottage around roads to Pen-y-gwely reservoir and out onto moors - back via track east of Mynydd Lledrod.

Friday Aug 18, 2017 #

Note
(rest day)

As it says on the tin...

Thursday Aug 17, 2017 #

5 PM

Running 42:17 [3] 9.0 km (4:42 / km)
slept:7.5 shoes: Asics DS Trainer 19

Down to Argos and back via Tesky. Felt okay.

Wednesday Aug 16, 2017 #

5 PM

Mountain-biking 55:55 [3] 22.0 km (2:33 / km)
slept:7.2

A beautiful evening so went out on the Biz up North End, Burwell and around Wicken and back.

Tuesday Aug 15, 2017 #

4 PM

Off-road running 40:05 [2] 8.0 km (5:01 / km)
slept:5.5 shoes: Inov-8 Mudclaw 265 Blue

|From Elmbridge along the Stort to Pish Park and back - lovely afternoon.

5 PM

Off-road running hills 20:04 [4] 4.0 km (5:01 / km) +160m 4:11 / km
shoes: Inov-8 Mudclaw 265 Blue

Kenyan Hills session in Pish Park using the longest hill possible - added challenge of thicker grass etc. Not a bad terrain training sesh.

Monday Aug 14, 2017 #

9 AM

Mountain-biking 18:00 [2] 6.0 km (3:00 / km)
slept:8.0

A little leg-loosener to get the bike to Halfords for its 6-week (lol!) service... all good.

4 PM

Off-road running 47:09 [3] 10.0 km (4:43 / km) +30m 4:39 / km
shoes: Asics DS Trainer 19

Through the woods to the Rec, up North End (including the woods path) and beyond to Burwell and back. Tendons tightening by the end.

Sunday Aug 13, 2017 #

9 AM

Cycling 2:29:53 [3] 62.6 km (2:24 / km) +120m 2:22 / km
slept:7.0

With Strawberry Ride approaching, thought it was sensible to get out for a good ride - plus fancied a nice coffee so cycled to Cambridge via Dullingham, Balsham and Fulbourn, back via river and usual route to work. Smashing ride in the sun.

Saturday Aug 12, 2017 #

10 AM

Walking 1:30:44 [1] 11.0 km (8:15 / km)
slept:8.0 shoes: Asics GT1000

A decent march to the Exning post-office and then back home and then down to Newmarket (and back via Tesco). Included quite a few sections of jogging too.

Friday Aug 11, 2017 #

Note
slept:8.0 (rest day)

In work today (both sites)...

Thursday Aug 10, 2017 #

Note
slept:7.0 (rest day)

A true resty... hadnt got to bed until 1am and just needed a chilling sort of day.

Wednesday Aug 9, 2017 #

Note
slept:7.0 (rest day)

Off to Worlds... soggy and late (thanks to M11 closure).

Tuesday Aug 8, 2017 #

5 AM

Running 24:10 [3] 5.0 km (4:50 / km) +30m 4:42 / km
slept:5.2 shoes: Asics DS Trainer 19

Awake early and had Board meeting at 730 so got up and out for an easy trot to the North End and back. Lovely morning in spite of feeling tired.

Monday Aug 7, 2017 #

Note
slept:7.0 (rest day)

Well I probably actually deserve this one... the biggest training week in years.

Sunday Aug 6, 2017 #

1 PM

Mountain-biking 59:44 [3] 24.0 km (2:29 / km)
slept:7.4

Rode to Ely... Enjoyed it.

5 PM

Mountain-biking 1:04:37 [3] 24.0 km (2:42 / km)

And back home - into quite a stiff breeze for much of the route.

Saturday Aug 5, 2017 #

5 PM

Running 31:40 [2] 6.0 km (5:17 / km)
slept:5.4 shoes: Asics DS Trainer 19

Woke early and felt rough after another disturbed night: had breakfast and thought about competing but concern about ankle, hamstring and fatigue made the decision an easy one. Left Ballater at 730sh and was home by 430.... Given that I'd only started jogging a month ago and hadn't done a scrap of terrain or technical training, it was a pleasing week. Lots to reflect upon and build into things for the Autumn and next year.

Easy jog to Tesco and back - helped ease legs and get the drive out of my head.

Friday Aug 4, 2017 #

12 PM

Off-road running warm up/down 16:55 [2] 3.0 km (5:38 / km)
slept:6.5 shoes: Integrator 4

Track and car parks before and after...

Orienteering race 46:11 [4] **** 5.1 km (9:03 / km) +170m 7:46 / km
spiked:10/13c shoes: Integrator 4

Day 5 - Glen Feardar East: after yesterday's clean run, this was messier. Found the terrain tougher and struggled to maintain a decent running rhythm. Decent to 1 but probably missed a quicker route going lower into the open. First big error was to 5 where I drifted too south (about 100m off line) and missed the reeentrant in the bracken. Dubbed another control first too. I reckon 3 mins lost there. Took the wrong route contouring to 7 when I should have gone up and along the fence: heather was rocky underfoot. Also missed the spur and was too low: another 1.5 mins? Finally I was too low to 8 - 30 secs or so. The last 4 controls were fine, although the ground underfoot was very challenging with grassy rocks aplenty.

Thursday Aug 3, 2017 #

10 AM

Hiking warm up/down 35:00 [1] 3.0 km (11:40 / km) +180m 8:58 / km
slept:7.0 shoes: Integrator 4

Walked up to start as warm up...

Orienteering race 43:21 [4] **** 4.4 km (9:51 / km) +95m 8:54 / km
spiked:13/13c shoes: Integrator 4

Day 4 - Creag Choinnich: a high (& early) start in the heather meant really tricky sharp downhill legs for 1-3, took it very steady, partly due to the undergrowth and hidden rocks. Settled and picked off everything cleanly, apart from one deviation from the route/line en route to 5 (losing 10 secs?) The lower woods were as lovely as I remembered from 2006 or so... A very pleasing, clean run and not too wrecked from Lochnagar either.

Wednesday Aug 2, 2017 #

7 AM

Hiking 3:16:00 [2] 20.0 km (9:48 / km) +808m 8:09 / km
slept:6.7

6-day rest day. Lol! Up early and was out from the car at Spittal of Glenmuick just after 7.30; brisk walked (with a little trotting) up to Lochnagar (well, Cac Carn Beag to be precise), enjoying views of the north face and taking the airy path along the edge. Gorgeous weather and so still I could listen to two climbers ascending Eagle Ridge (and heard they'd been up at 4am!). Descended (jogging) via the burn to Victoria's pad and long the loch.

Tuesday Aug 1, 2017 #

12 PM

Off-road running warm up/down 18:00 [2] 3.0 km (6:00 / km)
slept:7.0 shoes: Integrator 4

Jogged up the road and the flat path and walked the rest. Left myself enough time today. Easy jog to car afters.

Orienteering race 45:21 [5] **** 4.9 km (9:15 / km) +160m 7:57 / km
spiked:13/15c shoes: Integrator 4

Day 3: Birsemore Hill: another step forwards and cleaner than yesterday and running okay, given the tougher terrain. One miss at 6 where I'd spotted the control on the crag from a distance but 'lost it' up close (1 min) and then a further 40 secs or so choosing a ponderous path route to 10 when should have gone direct down the slope.

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