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Training Log Archive: Cruachan

In the 31 days ending Mar 31, 2018:

activity # timemileskm+m
  Orienteering3 2:24:31 11.87(12:11) 19.1(7:34) 17066 /70c94%
  Walking3 1:45:30 7.46(14:09) 12.0(8:48)
  Running2 1:20:41 10.56(7:38) 17.0(4:45) 30
  Off-road running4 1:09:10 8.39(8:15) 13.5(5:07)
  Fitness training2 42:05 4.82(8:44) 7.76(5:25)
  Strength & Conditioning1 25:00
  Swimming1 24:37 0.62(39:37) 1.0(24:37)
  Total12 8:11:34 43.72 70.36 20066 /70c94%
averages - sleep:6.4 weight:73.1kg

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Saturday Mar 31, 2018 #

Event: JK 2018 - Days 2-4
 

Note
(rest day)

Down to Kent for some R&R...

Friday Mar 30, 2018 #

Note
slept:8.0 (rest day)

Felt tired and drained all day - been a tough term.

Thursday Mar 29, 2018 #

Note
slept:6.2 (rest day)

Awake at 4.30 - last day and nearly there.

Wednesday Mar 28, 2018 #

Note
slept:5.1 (rest day)

Awake at silly o'clock...

Tuesday Mar 27, 2018 #

Note
slept:5.3 (rest day)

Monday Mar 26, 2018 #

Note
(injured) (rest day)

Ranking dropping quicker than shared on Black Wednesday (or whichever day of the week that crash was)... a combo of injury and lack of any decent training. Will have to be realistic and do whatever I can during the summer until 24 June and then resume fuller cross training and see what levels of fitness I can reach on a combo of cycling, gym, swim and the occasional O event at the weekend.

Sunday Mar 25, 2018 #

Event: EA Championship, SOS Colour coded, Writtle
 
11 AM

Off-road running warm up/down 7:30 [2] 1.5 km (5:00 / km)
slept:3.5 shoes: Inov-8 Mudclaw 265 Blue

Before the EA Champs.

Orienteering race 55:07 [4] *** 7.6 km (7:15 / km) +70m 6:56 / km
spiked:25/27c (injured) shoes: Inov-8 Mudclaw 265 Blue

EA Champs at Writtle Forest - started well enough but made a real hash of 4. I was confused by what look like some unmapped pits and must have gone past the actual control quite closely. Faffed around and got it eventually but lost at least 4 mins on this one leg. Another couple of misses (30 secs or so?), but mostly had to run conservatively due to hammy. Still it was lovely to be out around this forest which is perfect this time of year.

Saturday Mar 24, 2018 #

Note
slept:7.2

Plenty of walking (from West Rd into the city and from the car to the Os) - probably about 5K in total (c. 45-50 mins).

Friday Mar 23, 2018 #

6 AM

Swimming 24:37 [4] 1.0 km (24:37 / km)
slept:6.8

First time in the pool for ages... reasonably okay given that. Worked coming here before WVC so may try this in the future too.

Thursday Mar 22, 2018 #

Note
slept:6.2 (rest day)

Meh...

Wednesday Mar 21, 2018 #

6 AM

Fitness training warm up/down 12:05 [3] 2.0 km (6:03 / km)
slept:5.2 weight:73.1kg shoes: Asics DS Trainer 19

Actually got to the gym at IVC... XT for starters and dessert.

Strength & Conditioning 25:00 [4]

Circuit of the gym and 5 mins on the steps (368 covered).

Tuesday Mar 20, 2018 #

Note
slept:4.7 (rest day)

Awake early and long day at work... but feeling good.

Monday Mar 19, 2018 #

Note
slept:7.2 (rest day)

Decent day at work

Sunday Mar 18, 2018 #

Note
slept:7.4 (rest day)

Worked all morning and had nice afternoon playing Pass the Pigs :)

Saturday Mar 17, 2018 #

Event: Midlands Championships Weekend Middle Distance Event(UKOL) / (UKOL)
 
12 PM

Off-road running warm up/down 17:00 [2] 3.0 km (5:40 / km)
slept:7.8 shoes: Inov-8 Mudclaw 265 Blue

Before on the fields and into the woods and a short bit around the grass afters...

Orienteering race 44:00 [5] **** 4.6 km (9:34 / km) +50m 9:04 / km
spiked:27/29c shoes: Inov-8 Mudclaw 265 Blue

LEI & UKOL Middle Distance at Irchester CP: first time here and what a great area - very technical and detailed, made more challenging by sticky steep slopes (should have worked dobs for extra grip). Took it steady to 1 to get into the terrain and managed to relax; by 5 I'd worked out that the banks were very accurate and could be counted off. A couple of routes seemed quicker by finding the path to the side. However good planning there weren't too many of those. Just a couple of very small misses (maybe 15 seconds in total). Other than that, bang on and only 4 mins down on Martin W, which given fitness and inability to run fast was very pleasing. 5th overall.

Friday Mar 16, 2018 #

Note
(rest day)

Thursday Mar 15, 2018 #

Note
(rest day)

Very long day at WVC (over 14 hrs)...

Wednesday Mar 14, 2018 #

Note
(rest day)

Tuesday Mar 13, 2018 #

5 PM

Walking 47:30 [2] 6.0 km (7:55 / km)
slept:5.3 shoes: Asics GT2170 Orange

Back at reasonable time but needing to do work so walked recording thoughts and ideas on the digital recorder. Worked (hopefully!). Ran the last 2K back home.

Monday Mar 12, 2018 #

6 AM

Running 24:35 [3] 5.0 km (4:55 / km) +30m 4:46 / km
slept:7.8 shoes: Asics GT2170 Orange

Awake early (but had been in bed before 9) so did this as a recovery run. Nice - although legs were a little sore.

Sunday Mar 11, 2018 #

10 AM

Off-road running warm up/down 15:45 [2] 3.0 km (5:15 / km)
slept:7.3 shoes: Inov-8 Mudclaw 265 Blue

The usual 2/1 split before and after the event...

Orienteering race 45:24 [5] ** 6.9 km (6:35 / km) +50m 6:21 / km
spiked:14/14c shoes: Inov-8 Mudclaw 265 Blue

CSC at Shouldham Warren - Blue Men: technically straightforward course and made no mistakes - the only hindrance was my lack of fitness (and certainly struggled on the running) and the ham which tightened towards the end and on the faster bits so had to keep pace in check.

Saturday Mar 10, 2018 #

10 AM

Walking 38:00 [1] 4.0 km (9:30 / km)
slept:8.5

Nice decent trot from car park into Bury and longer route back via Abbey Gdns etc... good to stretch legs ahead of tomorrow.

Friday Mar 9, 2018 #

Note
slept:6.4 (rest day)

Thursday Mar 8, 2018 #

Note
(rest day)

Long day (didnt get home until 7.45pm)... and busy too. Think it's going to be that way until June.

Wednesday Mar 7, 2018 #

9 AM

Walking 20:00 [1] 2.0 km (10:00 / km)
slept:3.5

Dodgy night's sleep and on early train to Feltham. Brisk walk to school and back afters - eased legs nicely too. And I managed a couple of micro naps on the trains.

Tuesday Mar 6, 2018 #

6 PM

Fitness training warm up/down 10:00 [3] 1.54 km (6:30 / km)
slept:7.5

After tough day at WVC, jetted down to IVC for the AGM. Managed to get to the gym (first time since September!)... warm up and down on the newish XT machine.

Fitness training tempo 20:00 [4] 4.22 km (4:44 / km)

20 mins at Threshold pace - Level 15 and keeping the rpm about 65. Tough but good to be back doing this.

Monday Mar 5, 2018 #

4 PM

Running 56:06 [3] 12.0 km (4:41 / km)
slept:5.6 shoes: Asics GT2170 Orange

A run of more than 6K! Steady trot over to Centre Drive to drop off a card and back. Hammy was tight and got sore after 20 mins or so.

Sunday Mar 4, 2018 #

Event: SMOC East Anglian League Regional Event
 

Note
slept:7.6 (rest day)

Decided to have a productively lazy day - so worked from 8 until 2pm then chilled... did manage a trip to Tesco so got out the house at least once.

Saturday Mar 3, 2018 #

9 AM

Off-road running 28:55 [3] 6.0 km (4:49 / km)
slept:7.5 shoes: Asics Sonoma

Finally enjoyed a decent night's sleep and did this birthday run through fresh, soft snow to Tesco and back. Barely touched tarmac throughout.

Friday Mar 2, 2018 #

Note
(rest day)

Back to WVC. Enough said.

Thursday Mar 1, 2018 #

Note
(rest day)

With dodgy conditions threatening, left Brighton early and had a similarly decent trek home to Titch.

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