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Training Log Archive: Cruachan

In the 7 days ending Feb 21, 2010:

activity

time

miles

Running

3:14:30

28.0

(6:57)

45.06

(4:19)

Orienteering

2:52:19

14.48

(11:54)

23.3

(7:24)

540

22 /

25c

88%

Off-road running

1:30:00

11.0

(8:11)

17.7

(5:05)

Terrain training

41:00

4.98

(8:14)

8.02

(5:07)

105

Total

8:17:49

58.46

(8:31)

94.08

(5:17)

645

22 /

25c

88%

averages - sleep:7.2

1:41

0:00

» now

Sunday Feb 21, 2010 #

10 AM

Off-road running warm up/down 28:00 [2] 3.5 mi (8:00 / mi)
slept:7.5 shoes: Intergrator 2

In pouring rain before and after the event. Wet!

Orienteering race 56:39 [4] *** 9.4 km (6:02 / km) +95m 5:44 / km
spiked:22/25c

Brown course on Epping SW. Pleasing run as only lost a few seconds each on 3 controls: 4 - when I was too south hitting a knoll in greeny forest, 19 - locating a marsh in more green and 20 - when I over-read the map for its detail. Felt strong and was running hard - especially enjoyed the controls in the northern most section (8-14). Awful conditions - rained hard and very wet and muddy ground. I am clearly improving in fitness and technical command - nearly matched the time for an 8.6k course in late Sept 08.

2 PM

Note

End of what has been my best week's training in many a year. Feeling strong and positive - starting to look forward to the season's races. I should do well....

Saturday Feb 20, 2010 #

Event: Southern Champs

5 PM

Running warm up/down 32:14 [2] 4.0 mi (8:04 / mi)
slept:8.0 shoes: Asics Kayano

Warm up and down around Norfolk Rd etc... felt ok.

Running tempo 28:24 [4] 5.0 mi (5:41 / mi)
shoes: Asics Kayano

Another powerful aerobic run around the Loopy (as it's now officially known) - listened to the whole of Crack The Skye which seemed to spur me on even faster. A pleasing run.

Friday Feb 19, 2010 #

Note
slept:6.0 (rest day)

Had thought about heading out for pm jog, but spent day in work and decided not to head to Lydney on Sunday so will do a long run tomorrow and the Epping SW event as training on Sunday - rounding off a storming week's training.

Thursday Feb 18, 2010 #

1 PM

Off-road running 24:38 [2] ** 3.0 mi (8:13 / mi)
slept:8.0 shoes: Intergrator 2

Easy running before and after the session on very muddy tracks and forest paths...

Orienteering 1:05:10 [3] *** 7.4 km (8:48 / km) +190m 7:48 / km
shoes: Intergrator 2

Training on Epping East doing the first 17 controls of the 21L Mitre course from 1999. Alice did 1-4, I did 5-8, Alice 9-12 and then I finished with 13-17 on my own. Very wet and muddy out; fairly slow for Al's but I managed to get some decent pace and rhythm on mine. Forest is clearing nicely.

Wednesday Feb 17, 2010 #

6 AM

Running 21:00 [3] 3.0 mi (7:00 / mi)
slept:7.0 shoes: Asics Kayano

Easy run around town and then back home to change into off-roaders...

Off-road running 16:30 [3] 2.0 mi (8:15 / mi)
shoes: Nike Air Pegasus

And then to Tesco and back over the golf course and back via Kings. Tired.

4 PM

Running warm up/down 21:40 [2] 2.5 mi (8:40 / mi)
shoes: Asics Kayano

Before and after the pace run... felt tired but relaxed.

Running 29:12 [4] 5.0 mi (5:50 / mi)
shoes: Asics Kayano

Not sure it's an accurate 5, but it wont be far off it.... the 5 mile loop (well more a figure of little loops!) around town. Ran it at a strong aerobic pace - faster than marathon pace, but prob not quite as fast 1/2 pace. Legs heavy, but a satisfying run on a fab pm - sunny and no wind.

Tuesday Feb 16, 2010 #

7 AM

Running 30:00 [3] 4.0 mi (7:30 / mi)
slept:8.0 shoes: Asics Kayano

Nice and easy after yesterday afternoon's session. Felt a little tired, but felt relaxed and the run seemed to do the trick. Forest later.

3 PM

Terrain training warm up/down 20:30 [2] 2.0 mi (10:15 / mi)
shoes: Integrator

At Rowney Warren - before on the tracks, after in some terrain. Good stuff.

Orienteering 50:30 [3] *** 6.5 km (7:46 / km) +255m 6:30 / km

Training with Alice over the Blue course from last March - sharing 4 controls each. Pretty clean and the terrain was very inviting - flat bracken after recent snows. Rained throughout but didnt dampen any spirits.

Monday Feb 15, 2010 #

9 AM

Running 32:00 [3] 4.5 mi (7:07 / mi)
slept:6.0 shoes: Asics Kayano

Awake relatively early but slobbed for ages before getting out on roads - to post office and bank en route. Still felt tired.

4 PM

Off-road running warm up/down 20:52 [2] 2.5 mi (8:21 / mi)
shoes: Integrator

Into Kings before the session and back via golf course afterwards.

Terrain training tempo 20:30 [4] * 4.8 km (4:16 / km) +105m 3:51 / km
shoes: Integrator

Did a hardish paced tempo run starting in Kings (first 6 mins) and into CH for the rest including 4 ascents/descents of the motte (or is it bailey?) - with the Lydney map for added training. Good stuff n felt pretty decent - whispers of snow during the run.

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