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Training Log Archive: Cruachan

In the 7 days ending Jan 24, 2010:

activity # timemileskm+m
  Running6 3:53:31 31.5(7:25) 50.69(4:36)
  Off-road running3 1:51:00 14.0(7:56) 22.53(4:56)
  Orienteering2 1:34:22 9.2(10:16) 14.8(6:23) 17533 /39c84%
  Circuits1 40:00
  Terrain training1 20:00 2.5(8:00) 4.02(4:58) 200
  Total11 8:18:53 57.2 92.05 37533 /39c84%
averages - sleep:6.8

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Sunday Jan 24, 2010 #

10 AM

Off-road running warm up/down 33:00 [1] 4.0 mi (8:15 / mi)
slept:8.0 shoes: Intergrator 2

Warm up/down before and after the Compass Sport event at Shouldham Warren.

Orienteering race 57:05 [4] *** 8.8 km (6:29 / km) +50m 6:18 / km
spiked:21/25c shoes: Intergrator 2

Generally pleased with the performance. Made a wobble to 1 and then was going well until lost 2'15 at 5 - came in too early and was wandering between thickets. A couple of other minor errors later on (30 seconds on the pair). Running ok.
7 PM

Note

Hmmm... having checked the results I am not so happy. Clearly losing 2.5 mins was a stupid error and my biggest mistake for a long time, but that would have only got me to 54.5 - still 4 mins behind Richard Robinson. O well... can only knuckle down and train harder/compete more frequently

Saturday Jan 23, 2010 #

8 AM

Running 38:51 [2] 5.0 mi (7:46 / mi)
slept:9.0 shoes: Nike Air Pegasus

Took it fairly easy as legs were sore after 2 hard days. Ran around town - over to the Common on a mix of road and grass. Calves sore.

Friday Jan 22, 2010 #

6 AM

Running 31:00 [2] 4.0 mi (7:45 / mi)
slept:6.5 shoes: Asics Kayano

Easy run around the village before circuits. Tired.
7 AM

Circuits 40:00 [4]

And even more this week (9).... 21 x 50secs and then 21 x 40 with a run in between each station. Tiring stuff and felt weary after yesterday as well.

Thursday Jan 21, 2010 #

2 PM

Off-road running warm up/down 30:00 [1] 3.5 mi (8:34 / mi)
shoes: Integrator

Into Epping Forest from Loughton - decent warm up, jog after course and then warm down at end after hills.

Orienteering tempo 37:17 [4] *** 6.0 km (6:13 / km) +125m 5:38 / km
spiked:12/14c shoes: Integrator

Ran the Short Blue course from Nov's event... fairly decent and was pretty clean. Running steady/hard pace and no probs with legs.
3 PM

Terrain training hills 20:00 [4] 2.5 mi (8:00 / mi) +200m 6:24 / mi
shoes: Integrator

After the course, used the round hill on the southern part of the map and ran repeated ascents/descents at a good pace. Tough.

Wednesday Jan 20, 2010 #

5 AM

Running 44:40 [3] 6.0 mi (7:27 / mi)
slept:6.0 shoes: Asics Kayano

Another early morning run. Hammy was tight to begin with but eased up - now knee seems to be playing up again. Apart from that was running ok.

Tuesday Jan 19, 2010 #

5 AM

Running 30:40 [2] 4.0 mi (7:40 / mi)
slept:6.0 shoes: Asics Kayano

Another early bird... hammy was very tight so took it easy. Around town.
5 PM

Running 40:40 [3] 6.0 mi (6:47 / mi)
shoes: Asics Kayano

Was at a meeting at Shire Hall so got out at a decent time... from the flat into the city and back and stuff. Hammy tight but eased out and managed lift the tempo. Colder this evening.

Monday Jan 18, 2010 #

5 AM

Running 47:40 [2] 6.5 mi (7:20 / mi)
slept:5.5 shoes: Asics Kayano

Awake early so caught the worm and have a nice run around town. Good start to the week.
3 PM

Off-road running 48:00 [3] 6.5 mi (7:23 / mi)
shoes: Adidas Swoops

Out to enjoy the afternoon sun (!) and balmy conditions (9c) in shorts. Ran a mix of playing fields, plouged edges and even some newly cleared woodland. Great stuff. Wish I could do this every day!

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