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Training Log Archive: Cruachan

In the 7 days ending Apr 22, 2013:

activity

time

miles

Running

1:50:40

15.5

(7:08)

24.94

(4:26)

Off-road running

1:47:14

13.75

(7:48)

22.13

(4:51)

Orienteering

1:10:31

6.96

(10:07)

11.21

(6:17)

Terrain training

48:15

5.7

(8:28)

9.17

(5:16)

Total

5:36:40

41.91

(8:02)

67.46

(4:59)

averages - sleep:7.3

1:17

0:00

» now

Monday Apr 22, 2013 #

3 PM

Off-road running 59:44 [3] 8.0 mi (7:28 / mi)
slept:7.0 shoes: Asics Gel Enduro 2

Ran out and back over the fields and then back for laps with the running club. Felt leg sore from weekend still.

Sunday Apr 21, 2013 #

Event: British Middle Championships 2013

7 AM

Off-road running 32:09 [2] 4.0 mi (8:02 / mi)
slept:7.9 shoes: Asics Gel Enduro 2

The morning after... Felt ragged, bruised, battered and ill. Glands up, left leg sore and generally exhausted. Shuffled and walked around town and down by the river. Wise decision not to race today and will spend the day saved wisely - watching sport, napping and reading.

Saturday Apr 20, 2013 #

Event: British Sprint Championships 2013

11 AM

Terrain training warm up/down 10:00 [2] 1.2 mi (8:20 / mi)
slept:7.0 shoes: Brooks ST 5 Racers

A good warm up with strides and map-reading using the warm up map - down to and around the Union.

Orienteering race 13:05 [5] 2.3 km (5:41 / km) +30m 5:20 / km
shoes: Brooks ST 5 Racers

Heat 2.1 - pushed it but not absolute so could feel in control and save something for the final. Direction and course as expected and was clean until #9 when joined the 5 or so others looking for th control. Thought for a few secs that some wag had moved it but it was nicely tucked in under the alcove and behind pillar. Clean and relaxed after that. Finished 39 secs down on Logue and about 30 secs up on Martin Ward. Job half done...

Terrain training warm up/down 7:00 [2] 0.8 mi (8:45 / mi)
shoes: Brooks ST 5 Racers

After th heat...

2 PM

Terrain training warm up/down 10:00 [2] 1.2 mi (8:20 / mi)
shoes: Brooks ST 5 Racers

Good warm up - down to the Union and up n around the start.

Orienteering race 14:37 [5] 2.2 km (6:39 / km) +45m 6:02 / km
shoes: Brooks ST 5 Racers

British Sprint Final - 7th and the one that got away. Started well and felt confident and in control but then blew and overshot #4 in Elvyn of all places! Ended up at #6. Lost 25 secs and my medal. Collided with a fatty coming out of #5 and was clearly all over the place at that point. Settled on hill up to #8 and then better, although a little unsteady to #16 and #17. Overtook Kenny Leitch and powered ahead to #20, very good to #21 (fastest split by a decent margin) and then didn't hear th beep at the last control. Went back and redid twice to make sure. Lost 3 more secs. Those 28 secs in total cost me silver which is what I know I should have won. Gutted.

Terrain training warm up/down 9:45 [2] 1.0 mi (9:45 / mi)
shoes: Brooks ST 5 Racers

Easy jog down through the halls to Elvyn (now part of an expanded Falkner Egg!) and back to the finish. Felt ok but pissed off, of course.

8 PM

Note

Further analysis makes it exactly clear how I blew it in that first half, but then ran a very strong second (post mistake, more settled on the map and more settled in mind after putting #4 behind me on the run to #8). I was faster than everyone who finished 2nd-6th from the 12th control to the finish which underlines my running is stronger than anyone's apart from James Logue. Times were: RC-7.18, Simon Martland-7.33, Mark Chapman-7.38, Martin Ward-7.42, Dave R-7.28, Bill E-7.26 and only Logue quicker at 6.59. Can't do anything about it now apart from get down to a week's hard training and look forward to Winterfold...

Friday Apr 19, 2013 #

Note
(rest day)

First rest day since Maundy Thursday... Needed it and looking forward to the morrow.

Thursday Apr 18, 2013 #

7 AM

Running warm up/down 18:28 [2] 2.5 mi (7:23 / mi)
slept:7.2 shoes: Asics GT 2170 Bluey

From Tesco Milton over the bridge and to the Science Park and back afters...

Orienteering 26:13 [3] 4.0 km (6:33 / km)
shoes: Asics GT 2170 Bluey

At the Science Park on the 1:5000 map - great area and focused on plotting routes through buildings (and spotting them!), pacing and general prep for Saturday. Very blowy and felt leg dead... No more running now until Sat's heat.

Wednesday Apr 17, 2013 #

7 AM

Running 34:21 [3] 5.0 mi (6:52 / mi)
slept:7.5 shoes: Asics GT 2170

Ran Alice's loop up Lisle to SC and back via town. Felt tired but running relaxed.

2 PM

Off-road running warm up/down 10:21 [2] 1.25 mi (8:17 / mi)
shoes: Inov-8 Mudclaw 265

Relaxing trot around Homerton... With a couple of strides.

Terrain training intervals 11:30 [5] 1.5 mi (7:40 / mi)
shoes: Inov-8 Mudclaw 265

Sprintervals - 12 x 30 secs with 30 secs recovery.... Pushing and aiming to be relaxed as well.

Off-road running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)
shoes: Inov-8 Mudclaw 265

Easy jog after intervals and before the O session...

Orienteering tempo 6:36 [4] 1.1 km (6:00 / km)
shoes: Inov-8 Mudclaw 265

Sprint O course of 19 controls around Homerton College... Good for changes and quick use of compass.

Orienteering warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Inov-8 Mudclaw 265

Combined warm down with reading of map and pacing, especially around the buildings.

Tuesday Apr 16, 2013 #

6 AM

Running 57:51 [3] 8.0 mi (7:14 / mi)
slept:7.0 shoes: Asics GT 2170

A fine morning run to work - extended loop in Ely, off at Waterbeach, through Landbeach and down the Roman Rd to Butt Lane and finally a loop of the village. Felt pretty decent.

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