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Training Log Archive: Cruachan

In the 7 days ending Apr 10, 2016:

	activity	#	time	miles		km		+m
	Running	4	1:50:44	14.29	(7:45)	23.0	(4:49)
	Fitness training	3	1:50:00	5.47		8.8
	Orienteering	3	1:41:17	9.76	(10:23)	15.7	(6:27)	80
	Swimming	1	21:40	0.59	(36:42)	0.95	(22:48)
	Off-road running	2	17:41	2.8	(6:19)	4.5	(3:56)
	Treadmill Running	1	5:30	0.62	(8:51)	1.0	(5:30)
	Total	8	6:06:52	33.52		53.95		80
averages - sleep:6.3 weight:74.9kg

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Sunday Apr 10, 2016 #

Event: Kingston Urban Race

10 AM

Running warm up/down 23:00 [2] 4.0 km (5:45 / km)
shoes: Brooks ST 5 Racers

Around the car and over the start; easy along the roads afterwards..

Orienteering race 30:33 [5] 6.2 km (4:56 / km)
shoes: Brooks ST 5 Racers

Kingston Urban - fast running throughout and generally very few mistakes - went down a blind alley from 21 and lost 20 secs. A couple of hesitations in the final section, but overall a strong performance.

Saturday Apr 9, 2016 #

9 AM

Running 27:57 [3] 6.0 km (4:40 / km)
slept:7.0 shoes: Asics GT1000

Recovery run (much needed!)... our and back on North End Rd and then a (left) loop around the village to make up the distance.

Friday Apr 8, 2016 #

2 PM

Off-road running warm up/down 9:50 [2] 2.0 km (4:55 / km)
shoes: Inov-8 Mudclaw 265

From car to the terrain and back...

Orienteering 35:40 [4] *** 5.0 km (7:08 / km)
shoes: Inov-8 Mudclaw 265

Training session at Hockham - focused on strong terrain running and control picking/fast map contact in the pingoes. Good stuff, even with the mistakes!

4 PM

Off-road running warm up/down 7:51 [2] 2.5 km (3:08 / km)

From car to the map and back...

Orienteering hills 35:04 [4] 4.5 km (7:48 / km) +80m 7:09 / km
shoes: Inov-8 Mudclaw 265

Second training session at Roydon Common, focusing mostly on contours and running across tougher terrain. Spent most of the time in the 'duney' bit and the Warren - including 8 x 20 secs sandy hill! Tougher.

Thursday Apr 7, 2016 #

8 AM

Running 32:47 [3] 7.0 km (4:41 / km)
shoes: Asics GT1000

Loop from IVC down into Kings Hedges from the GBW and back past CRC etc... Felt pretty pooped.

Fitness training warm up/down 10:00 [3] 0.9 km (11:07 / km)

5/5 before and after...

Fitness training intervals 20:00 [5] 2.1 km (9:31 / km)

Seriously intense interval session on the XT: 20 x 45 secs (on L18) with 15 secs 'recovery' (on L12)... Really tough from halfway onwards, but well worth the efforts. Aimed to keep the RPM above 75 and although struggled, probably averaged it.

Wednesday Apr 6, 2016 #

8 AM

Treadmill Running warm up/down 5:30 [2] 1.0 km (5:30 / km)
slept:7.2 shoes: Asics GT1000

Over to gym and on treadmill...

Fitness training intervals 20:00 [5]

Quick circuit of weights' stations including plank and side-planks too... tough!

Swimming tempo 21:40 [4] 0.95 km (22:48 / km)

And finally into the pool - been a while and felt like it too!

Tuesday Apr 5, 2016 #

7 AM

Fitness training warm up/down 13:00 [3] 0.9 km (14:27 / km)
slept:4.7 weight:74.9kg

On the ET before and after the intervals...

Fitness training intervals 47:00 [4] 4.9 km (9:36 / km)

Figured I need to get back into this stuff to get stronger/more aerobic endurance, whilst protecting legs too. 8 x 5 mins (1 min rec) - set the resistance to 17 for the reps and 12 for the recovery with the aim of maintaining 65 rpm during the reps. Tough effort, but good stuff. Thank Crunchie for Amorphis!

Monday Apr 4, 2016 #

6 PM

Running 27:00 [3] 6.0 km (4:30 / km)
slept:6.5 shoes: Asics GT1000

Tesco loop as recovery run - legs sore from yesterday.

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