Training Log Archive: CruachanIn the 7 days ending Feb 22, 2009:
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Sunday Feb 22, 2009 #
Off-road running warm up/down 16:20 [1] 2.0 mi (8:10 / mi)
slept:7.5
Warm up and down at Knettishall. Speed must have got to my head on the run... got a ticket on the way home!!
Orienteering race 46:06 [4] *** 8.4 km (5:29 / km) +70m 5:16 / km
spiked:23/26c shoes: Integrator
Brown course at Knettishall Heath. Pleased with run - only 26 seconds slower than last year when I did the Blue course (which was 1.6k shorter!). Heath was lovely today and perfect place for a good and confidence inducing training blowout ahead of Saturday's BOC. Was pretty clean apart from a couple of minor wobbles (perhaps losing 90 secs in total) - coughing at end - a good sign!
Saturday Feb 21, 2009 #
Running 30:20 [2] 4.0 mi (7:35 / mi)
slept:8.0
Easy run on the roads. Legs mostly eased but felt tired from yesterday. Travelled back home.
Note
Decided not to run the National - legs sore and tired from week away. Enjoyed the solitude and writing.
Friday Feb 20, 2009 #
Circuits 1:00:00 [4]
slept:6.5
Good workout mainly focusing on core stability and upper body work. Legs still sore from earlier in the week.
Thursday Feb 19, 2009 #
Note
(rest day)
Had to give legs a rest today - thighs screaming from 4 days' hard graft.
Wednesday Feb 18, 2009 #
Orienteering 1:36:20 [3] 12.0 km (8:02 / km) +420m 6:50 / km
shoes: Integrator
Easy pace around the JK 2002 Day 2 course on Moseley Green. Felt ok and pretty clean. Area seemed worse from brambles and some vegetation changes.
Tuesday Feb 17, 2009 #
Orienteering warm up/down 23:20 [2] 3.0 mi (7:47 / mi)
shoes: Integrator
From the car to Sallowvallets and back.
Orienteering intervals 47:52 [4] 6.2 km (7:43 / km) +255m 6:24 / km
Orienteering interval session on Sallowvallets... 18 legs from JK2007 Day 1 (M21E course) with 30 seconds recovery after each leg: 0.40, 1.52, 0.27, 1.19, 4.49, 0.36, 2.13, 1.28, 1.23, 6.25, 1.57, 1.52, 3.08, 2.20, 1.44, 0.53, 3.49, 0.55, 0.19 = 39mins. Would have placed me just outside top 25. Pleased considering two previous days and not yet in full stride.
Running 33:20 [3] 4.5 mi (7:24 / mi)
slept:9.0 shoes: Asics Enduro
Good morning run after a decent night's sleep.
Monday Feb 16, 2009 #
Running 31:00 [3] 4.0 mi (7:45 / mi)
slept:5.0 shoes: Asics Enduro
Run after the O session to Aylburton and back. Lovely!
Orienteering 50:00 [3] 6.0 km (8:20 / km)
shoes: Integrator
From the cottage using Lydney Park map - focused on the north and west parts. Compass and pacing on 1:15, plus 'big' contour reading.