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Training Log Archive: Cruachan

In the 7 days ending Dec 27, 2015:

	activity	#	time	miles		km		+m
	Running	3	2:11:50	18.64	(7:04)	30.0	(4:24)
	Off-road running	6	2:10:30	16.34	(7:59)	26.3	(4:58)	70
	Terrain training	2	1:09:05	7.77	(8:54)	12.5	(5:32)	190
	Orienteering	1	1:04:10	5.41	(11:52)	8.7	(7:23)	130
	Total	9	6:35:35	48.16	(8:13)	77.5	(5:06)	390
averages - sleep:7.2

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Sunday Dec 27, 2015 #

8 AM

Off-road running warm up/down 11:30 [2] 2.2 km (5:14 / km)
slept:7.2 shoes: Inov-8 Mudclaw 265 Blue

From car and back afters...

Orienteering 1:04:10 [3] 8.7 km (7:23 / km) +130m 6:52 / km
shoes: Inov-8 Mudclaw 265 Blue

Training at Epping using most of Black course from 2011 - running steady & pretty clean. Map n vegetation changes affected some decisions n routes.

Saturday Dec 26, 2015 #

8 AM

Off-road running warm up/down 5:40 [2] 1.0 km (5:40 / km) +20m 5:09 / km
shoes: Inov-8 Mudclaw 265 Blue

Easy jog on hills before Parkrun...

9 AM

Off-road running 26:06 [3] 5.0 km (5:13 / km) +50m 4:58 / km
shoes: Inov-8 Mudclaw 265 Blue

Harlow Parkrun - ran it with nephew who was doing his first and longest run. Nice going (24min pace) until 2 mins from end when he wanted to stop. Managed to get him going again and to finish 1.5 mins slower than pace.

Terrain training hills 28:41 [4] 6.0 km (4:47 / km) +160m 4:13 / km
shoes: Inov-8 Mudclaw 265 Blue

After Parkrun - did this terrain/O event pace session over the hills in HTP. Good stuff!

10 AM

Off-road running warm up/down 20:04 [2] 4.0 km (5:01 / km)
shoes: Inov-8 Mudclaw 265 Blue

Back to Elmbridge via CT path, Old Harlow and fields...

Friday Dec 25, 2015 #

9 AM

Off-road running 38:10 [3] 8.1 km (4:43 / km)
slept:7.5 shoes: Asics Fuji Trabuco

Parked on Cambridge Rd and took the old course through Kings, CH, river and back via the Common and Vineyards. Nice.

Thursday Dec 24, 2015 #

1 PM

Off-road running warm up/down 29:00 [2] 6.0 km (4:50 / km)
shoes: Inov-8 Mudclaw 265 Blue

From car into Ickworth South map and back from woods via the House...

Terrain training intervals 40:24 [4] ** 6.5 km (6:13 / km) +30m 6:05 / km
shoes: Inov-8 Mudclaw 265 Blue

Terrain intervals using old Ick South course - aiming to run as quick as terrain and rough (rough!) navigation allowed: 5.45 (0.56), 4.49 (0.59), 5.57 (0.57), 5.35 (1.17), 6.00 (0.57), 7.08. Pretty decent but vegetation was worse than mapped and I struggled generally. Hammy tight by end.

Wednesday Dec 23, 2015 #

7 AM

Running 27:30 [3] 6.0 km (4:35 / km)
shoes: Asics GT1000

Village run - looping around various streets and closes etc... felt okay part from tight hammy.

Tuesday Dec 22, 2015 #

12 PM

Running 1:00:05 [3] 14.0 km (4:18 / km)
slept:6.8 shoes: Asics GT1000

Decent trot around Newmarket in v mild weather - felt reasonable again though hammy was tightening by the end.

Monday Dec 21, 2015 #

6 PM

Running 44:15 [3] 10.0 km (4:26 / km)
shoes: Asics DS Trainer 19

Had been awake in the night and then up and out early to do some Crimbo shopping and head into work... Got out after a John Wayne film and a nap, both of which probably helped. Newmarket loop.

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