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Training Log: Cruachan

In the last 7 days:

activity # timemileskm+m
  Walking1 45:00 3.73(12:04) 6.0(7:30)
  Orienteering1 43:21 4.29(10:07) 6.9(6:17) 17517 /20c85%
  Treadmill Running2 35:56 4.04(8:54) 6.5(5:32) 240
  Fitness training2 34:00 2.27(14:57) 3.66(9:17)
  Swimming1 24:05 0.62(38:46) 1.0(24:05)
  Strength & Conditioning1 20:00
  Off-road running1 15:00 1.86(8:03) 3.0(5:00)
  Total6 3:37:22 16.81 27.06 41517 /20c85%
averages - sleep:6.2
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Wednesday Mar 22 #

5 PM

Walking 45:00 [1] 6.0 km (7:30 / km)
slept:6.8

Exhausted from yesterday's session and 14.5 hr day... so jogged/walked to Halfords and Tesco. Helped.

Tuesday Mar 21 #

4 PM

Treadmill Running warm up/down 10:28 [2] 2.0 km (5:14 / km)
slept:6.5 shoes: Asics DS Trainer 19

Easy pace to warm up...

Treadmill Running hills 15:53 [4] 3.0 km (5:18 / km) +240m 3:47 / km
shoes: Asics DS Trainer 19

Something I'd been wanting to try for a while - tempo threshold run up a gradient. Chose 8% as a good starting point and it certainly worked me well enough.

Treadmill Running warm up/down 3:25 [2] 0.5 km (6:50 / km)
shoes: Asics DS Trainer 19

Recovery jog before moving onto the XT.
5 PM

Fitness training intervals 24:00 [5] 2.5 km (9:36 / km)

From the 'hill' run onto the XT for 8 x 2 mins (L17) with 1 min recovery - found it really tough with dead thighs.... but kept at it and aimed for 70+ which succeeded with.

Treadmill Running warm up/down 6:10 [2] 1.0 km (6:10 / km)
shoes: Asics DS Trainer 19

Nice and easy jog down.. .satisfyingly sweaty and tired afterwards - from there off to two more governance meetings: that's 4 in one day (6 hours in total).

Monday Mar 20 #

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 #

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.

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