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Training Log Archive: Cruachan

In the 7 days ending Mar 20, 2017:

activity # timemileskm+m
  Off-road running2 1:02:05 8.08(7:41) 13.0(4:47)
  Running2 51:37 6.84(7:33) 11.0(4:42)
  Orienteering1 43:21 4.29(10:07) 6.9(6:17) 17517 /20c85%
  Strength & Conditioning2 40:00
  Fitness training2 35:00 2.32(15:06) 3.73(9:23)
  Swimming1 24:05 0.62(38:46) 1.0(24:05)
  Treadmill Running1 16:02 1.86(8:36) 3.0(5:21)
  Total7 4:32:10 24.0 38.63 17517 /20c85%
averages - sleep:6.5

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Monday Mar 20, 2017 #

1 PM

Fitness training 10:00 [3] 1.16 km (8:37 / km)
slept:7.1

On the XT... accelerated and added resistance

Strength & Conditioning intervals 20:00 [5]

Usual circuit around the stations...

Swimming 24:05 [4] 1.0 km (24:05 / km)

After gym and the first time in pool for ages... as unpleasant as ever but probably good for me.

Sunday Mar 19, 2017 #

Event: Rushmere EAOA Championships and EA League
 
11 AM

Off-road running warm up/down 15:00 [2] 3.0 km (5:00 / km)
slept:4.2 shoes: Inov-8 Mudclaw 265 Blue

Before and after.... felt fine.
12 PM

Orienteering race 43:21 [5] *** 6.9 km (6:17 / km) +175m 5:35 / km
spiked:17/20c shoes: Inov-8 Mudclaw 265 Blue

EA Champs at Rushmere - great area and mostly very runnable (shame it was dropped as the venue for the British Middle as would be cracking in many ways): started strongly and caught John Ward (2 min man) by 4... he stuck with me to 8 - where I overshot and lost 15 secs or so. Pushed ahead but was finding the running hard going (thighs lacking), especially in the open heathland. Made another slip at 14 (too far west and wrong open - another 20 or so seconds) and struggled through the green forest to 15 (10-15 secs?). Overall, a pleasing run - only 33 secs down on Finn Lydon (LEI) who beat me by 1'40 at Wallesby in December - think I'm making progress.
C • As you say, a really nice a... 2

Saturday Mar 18, 2017 #

5 PM

Running 22:22 [3] 5.0 km (4:28 / km)
slept:8.4 shoes: Asics GT1000

Nice and easy run to North End and back. Felt fine.

Friday Mar 17, 2017 #

Note
slept:6.7 (rest day)

Resty - tired and a bit battered still.

Thursday Mar 16, 2017 #

5 PM

Running 29:15 [3] 6.0 km (4:53 / km)
slept:6.2 shoes: Asics GT1000

On early train but managed to get home by decent time. Legs and body sore so an easy recovery run on the Tesco loop.

Wednesday Mar 15, 2017 #

8 AM

Treadmill Running warm up/down 10:05 [2] 2.0 km (5:03 / km)
slept:7.8 shoes: Asics DS Trainer 19

Later alarm (which was reasonable given 29hrs work in 2 days) and then to gym... Warm up on treadmill.

Strength & Conditioning 20:00 [5]

Circuit of the usual stations.

Fitness training intervals 25:00 [5] 2.57 km (9:44 / km)

Straight from weights onto the XT: 6 X 3 mins (1 min rec) at L17. Painful!

Treadmill Running warm up/down 5:57 [2] 1.0 km (5:57 / km)
shoes: Asics DS Trainer 19

Very easy jog down!

Tuesday Mar 14, 2017 #

4 PM

Off-road running 47:05 [3] 10.0 km (4:43 / km)
slept:5.2 shoes: Asics DS Trainer 19

Had intended to go to gym but legs were still sore so did laps of the grass which was fine. Hammy tight by end.

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