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Training Log Archive: Cruachan

In the 7 days ending Jan 15, 2017:

activity # timemileskm+m
  Off-road running2 1:47:58 11.93(9:03) 19.2(5:37)
  Running2 1:29:49 11.81(7:36) 19.0(4:44)
  Strength & Conditioning2 1:06:00
  Fitness training3 1:00:00 3.96(15:10) 6.37(9:25)
  Orienteering1 46:04 3.6(12:47) 5.8(7:57) 13516 /19c84%
  Treadmill Running1 5:36 0.62(9:01) 1.0(5:36)
  Total8 6:15:27 31.92 51.37 13516 /19c84%
averages - sleep:6.4 weight:71.9kg

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Sunday Jan 15, 2017 #

Event: SUFFOC Daisy's Wood Colour Coded, EAL & ESSOL
 
10 AM

Off-road running warm up/down 19:00 [2] 3.2 km (5:56 / km)
slept:7.0 shoes: Inov-8 Mudclaw 265 Blue

A splodgy plod to the start and back...
11 AM

Orienteering race 46:04 [5] *** 5.8 km (7:57 / km) +135m 7:07 / km
spiked:16/19c shoes: Inov-8 Mudclaw 265 Blue

Blue course at Bagworth - my first and only venture to this particular woodland. Scrappy run in grotty area on so foul a day that even Macbeth's witches stayed indoors. Blew 1.5 mins on 1 and then settled but never fully relaxed. Lost a little more on 7, 13, 15 and 17 and then 16 failed to register so had to manual punch there. However, I seemed to have lost less time than others and it wasnt probably such a disaster - only felt like it. Hard physical work in very splodgy conditions.

Saturday Jan 14, 2017 #

10 AM

Off-road running 1:28:58 [2] 16.0 km (5:34 / km)
slept:8.4 shoes: Asics Sonoma

An interesting experiment: had cereal (2.5 Wheats, nuts & raisins & banana) and was thinking of walking to get paper/onion from Burwell. However as soon as got out I started (slow) jogging. Interspersed with a couple of sections of walking, but maintained comfortable pace and certainly increased it in th second half (8'03 final mile). Felt I could have gone on for hours. North End - Burwell - Devil's Dyke. Only about 14 mins slower than if purposefully run it.

Friday Jan 13, 2017 #

7 AM

Fitness training warm up/down 5:00 [3] 0.53 km (9:26 / km)
slept:6.0

On the XT

Strength & Conditioning intervals 26:00 [5]

Around the various stations with short (15/20 secs) recovery.

Treadmill Running warm up/down 5:36 [2] 1.0 km (5:36 / km)
shoes: Asics DS Trainer 19

Easy afterwards...

Thursday Jan 12, 2017 #

Note
slept:5.7

Just didn't feel 100% and calf sore too

Wednesday Jan 11, 2017 #

5 PM

Running 1:01:34 [3] 13.0 km (4:44 / km)
slept:5.9 shoes: Asics GT2170 Orange

Pleased to have gotten out - Newmarket longer loop, down Hamilton Drive and with extra bits around the bak streets by the police station. Back via Tesco.

Tuesday Jan 10, 2017 #

7 AM

Running 28:15 [3] 6.0 km (4:43 / km)
slept:6.1 shoes: Asics GT1000

Village run - felt okay though thighs a bit dead from yesterday.
3 PM

Fitness training warm up/down 10:00 [2] 0.94 km (10:38 / km)

On XT, 5/5 before and after session.

Fitness training tempo 25:00 [4] 2.73 km (9:09 / km)

Set machine at L17 for first 5 mins but too tough so dropped to 16 and maintained 65-70rpm. Tough still.

Monday Jan 9, 2017 #

2 PM

Fitness training 20:00 [3] 2.17 km (9:13 / km)
slept:5.8 weight:71.9kg shoes: Asics DS Trainer 19

Over to the gym for what I hope to be a regular fixture for 2017: on the XT before and after the session and wasn't taking it easy either.

Strength & Conditioning intervals 40:00 [5]

Two circuits of the weights stations: 1 min at each one with 20 secs rec between and 2 mins between the sets. Tough!

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