Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cruachan

In the 7 days ending Apr 5, 2015:

	activity	#	time	miles		km		+m
	Orienteering	6	5:12:38	21.06	(14:51)	33.9	(9:13)	1415
	Off-road running	5	1:28:18	9.5	(9:18)	15.29	(5:47)	160
	Running	2	1:03:29	7.6	(8:21)	12.23	(5:11)	170
	Walking	1	20:00	1.5	(13:20)	2.41	(8:17)
	Total	10	8:04:25	39.66	(12:13)	63.83	(7:35)	1745
averages - sleep:7.9

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Sunday Apr 5, 2015 #

12 PM

Off-road running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
slept:7.8 shoes: Integrator 4

Up from arena to start... Hilly!

1 PM

Orienteering race 1:18:04 [5] 7.9 km (9:53 / km) +350m 8:05 / km
shoes: Integrator 4

JK Day 3: Bigland... Started well n flowing nicely through first dozen controls - lost a little time here n there but nothing major. Long leg through the western slope was vile & I striggled big time. Lost more time on 15 & then a whopping 10 mins on 16 (12.23 for 220 meters!), eventually relocating off 17. Met Logue there n decided to try n track him which I just about managed to 19. Finished v tired but reasonably pleased with my first complete JK since 2010. The one before that was 2005. Let's hope it's not 2020 before that happens again...

C • You did well ... 2

Saturday Apr 4, 2015 #

12 PM

Off-road running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Integrator 4

To arena & back afters...

Orienteering race 1:08:46 [5] 6.8 km (10:07 / km) +385m 7:53 / km
shoes: Integrator 4

JK Day 2: Ulpha & Barrow... Disappointing run. Never at home on the rough, tough terrain. Lost a couple of mins on 10 & 16, but otherwise just too slow at navigating & running at pace through the terrain.

Friday Apr 3, 2015 #

Event: Jan Kjellstrom International Festival of Orienteering 2015

1 PM

Running warm up/down 16:00 [2] 2.0 mi (8:00 / mi)
slept:8.0 shoes: Brooks ST 5 Racers

Before and after JK Sprint...

Orienteering race 16:24 [5] 3.5 km (4:41 / km) +20m 4:33 / km
shoes: Brooks ST 5 Racers

JK Sprint at Lancaster Uni: near faultless run around good course with sum route choice. Lost perhaps 5-10 secs by choosing my route to 14 & poss 2 secs on penultimate leg by hesitating at top of steps. Running well & flat out wen could with no probs with legs or groin. Still down on leaders but couldn't have dun much more.

Thursday Apr 2, 2015 #

11 AM

Running 47:29 [3] 5.6 mi (8:29 / mi) +170m 7:45 / mi
slept:8.0 shoes: Asics Fuji Trabuco

Legs sore but got out for lovely run on a cracking spring morning - Drunken Duck, Skelwith Fold, Sunny Brow & back to Outgate.

Wednesday Apr 1, 2015 #

11 AM

Off-road running warm up/down 11:00 [3] 1.0 mi (11:00 / mi)
shoes: Integrator 4

From car n waiting for Alan afters...

Orienteering 43:48 [4] 5.0 km (8:46 / km) +125m 7:47 / km

Training course on Simpson Ground... V clean run with almost no time losses. Kept in close contact & running well thru the tough terrain. Over 5 mins quicker than Alan.

4 PM

Walking 20:00 [1] 1.5 mi (13:20 / mi)

Decided against Graythwaite to try n preserve legs for weekend. Walked up from Hawkshead in driving rain. Soggy!

Tuesday Mar 31, 2015 #

11 AM

Off-road running warm up/down 11:25 [2] 1.5 mi (7:37 / mi)
slept:8.5 shoes: Integrator 4

Warm n down from car

Orienteering 35:32 [4] 3.9 km (9:07 / km) +140m 7:43 / km
shoes: Integrator 4

Training course on Dockney Parrock - good, technical & physical starter. A few slips which cost me a couple of mins...

3 PM

Orienteering 32:00 [3] 3.0 km (10:40 / km) +150m 8:32 / km
shoes: Integrator 4

Course on southern section of Tarn H map planned by Alan - alternating legs & I was clean.

Orienteering 38:04 [4] 3.8 km (10:01 / km) +245m 7:35 / km
shoes: Integrator 4

Training course on Tarn H... Vicious. V physical & battered in gale & snow later on when on open fell. Bracing! Lost a little time on a couple of legs, but mostly struggling physically.

Monday Mar 30, 2015 #

5 PM

Off-road running 35:53 [3] 4.0 mi (8:58 / mi) +160m 7:59 / mi
slept:7.0 shoes: Asics Fuji Trabuco

Dragged out from warm cottage by Velecky into howling wind & rain n v soggy ground. Loved it. Up onto Latterbarrow & back down. Woke up！

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