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Training Log Archive: Cruachan

In the 7 days ending Nov 1, 2015:

	activity	#	time	miles		km		+m
	Running	6	2:39:14	21.44	(7:26)	34.5	(4:37)
	Orienteering	2	1:36:07	10.69	(9:00)	17.2	(5:35)	125
	Off-road running	1	1:02:15	8.08	(7:42)	13.0	(4:47)	65
	Fitness training	1	35:00	2.05	(17:04)	3.3	(10:36)
	Total	8	5:52:36	42.25	(8:21)	68.0	(5:11)	190
averages - sleep:7.4

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Sunday Nov 1, 2015 #

Event: SOC November Classic

10 AM

Running warm up/down 21:00 [2] 4.0 km (5:15 / km)
shoes: Brooks ST 5 Racers

Before and after the city race...

11 AM

Orienteering race 44:19 [5] *** 6.2 km (7:09 / km) +95m 6:38 / km
shoes: Brooks ST 5 Racers

Norwich City Race - excellent course on a very tricky area with lots of route choice and fine detail to contend with... Early on was fast and relatively straightforward (with some finer stuff in a small estate next to the river); misread an out of bounds gate and lost 30 secs on c4. First main challenge was the four controls in the Castle - different levels and careful route planning needed. I stopped and did this on a couple of the legs. Lost a little time in the estates near the Waterfront too. Wasn't firing on all cylinders also and definitely lost some focus/time by not having my (quicker) usual dibber and compass, along with control descriptions on arm (left my O stuff at home! D'oh!). Probably lost 1.5 mins in total. Overall, a cracking day out, made perfect by the weather.

Saturday Oct 31, 2015 #

3 PM

Running 27:20 [3] 6.0 km (4:33 / km)
shoes: Asics GT2170 Orange

Tesco loop including a visit to the store to get some grub stuff before the RWC final.

Friday Oct 30, 2015 #

6 AM

Running 26:20 [3] 6.0 km (4:23 / km)
shoes: Asics DS Trainer 19

Awake before 5 so up and over to Impington ahead of an 8am meet. Felt pretty decent this morning...

Fitness training intervals 28:00 [5] 2.9 km (9:39 / km)

VO2 Max intervals on the XT: 5 X 4 mins (2 mins) - long time not done and it showed. Put machine on L16 and struggled to maintain over 70rpm. Seriously sweaty by the end of it.

Fitness training warm up/down 7:00 [2] 0.4 km (17:30 / km)

2 mins before and 5 afterwards...

Thursday Oct 29, 2015 #

8 AM

Running warm up/down 7:04 [2] 1.5 km (4:43 / km)
slept:7.8 shoes: Asics GT1000

From Barton Rd down to Jubilee Gdns...

Orienteering 51:48 [3] ** 11.0 km (4:43 / km) +30m 4:39 / km
shoes: Asics GT1000

O training around Ely - mainly the 2014 Open course in reverse and actually finding a couple of new routes on longer legs. Distance of actual running rather than course.

Wednesday Oct 28, 2015 #

4 PM

Running 49:20 [3] 11.0 km (4:29 / km)
shoes: Asics GT1000

Newmarket loop - felt reasonable.

Tuesday Oct 27, 2015 #

8 AM

Running 28:10 [3] 6.0 km (4:42 / km)
shoes: Asics GT1000

Tesco loop - like an asthmatic ant with heavy shopping. Literally.

Monday Oct 26, 2015 #

11 AM

Off-road running 1:02:15 [3] * 13.0 km (4:47 / km) +65m 4:40 / km
slept:7.0 shoes: Asics Fuji Trabuco

Cracking late morning run - fancied something different so did this loop from Clare to Cavendish & back via the Priory & castle. Lovely.

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