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Training Log Archive: Cruachan

In the 7 days ending Sep 25, 2016:

	activity	#	time	miles		km		+m
	Running	3	2:46:20	21.75	(7:39)	35.0	(4:45)	280
	Fitness training	2	1:10:00	3.27		5.27
	Orienteering	1	50:49	5.28	(9:37)	8.5	(5:59)	75
	Off-road running	3	45:53	5.59	(8:12)	9.0	(5:06)
	Treadmill Running	1	5:07	0.62	(8:14)	1.0	(5:07)
	Total	7	5:38:09	36.52		58.77		355
averages - sleep:5.9

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Sunday Sep 25, 2016 #

Event: SUFFOC Colour Coded

11 AM

Off-road running warm up/down 15:50 [2] 3.0 km (5:17 / km)
slept:6.3 shoes: Inov-8 Mudclaw 265 Blue

2k before, 1k afters...

Orienteering race 50:49 [5] 8.5 km (5:59 / km) +75m 5:44 / km
shoes: Inov-8 Mudclaw 265 Blue

Brown course on Ickworth North: pretty clean, although got confused by the wide and cut ride which I read as a path, but which was obviously prepared for the recent mountain bike race - there were a few others like that which were unmapped. Forest was decent although some (large) nettled patches weren't marked with a green screen. Thanks! After that slip at 3 and a slight mishearing at 4, I was clean for the rest of the run. Hamstring became a problem as the race wore on and I certainly couldn't run as fast as I wanted to. Still, overall it was a decent blowout.

Saturday Sep 24, 2016 #

Note
slept:8.5 (rest day)

After a busy start to the year and a tiring week, decided to get legs a break. Hamstring sore as well so helpful on that front too.

Friday Sep 23, 2016 #

5 AM

Running 1:22:00 [3] 17.0 km (4:49 / km) +150m 4:37 / km
slept:2.5 shoes: Asics GT2170 Orange

Awake very early, so got up, wrote and out for this cracking trot, through the city, up St Michael's Hill, through Cotham, Redland, the Downs, over the suspension bridge and back along the river.

Thursday Sep 22, 2016 #

6 PM

Running 29:10 [3] 6.0 km (4:52 / km) +130m 4:23 / km
slept:6.5 shoes: Asics GT2170 Orange

Had an hour's nap and then managed to get out along the harbour, up Clifton Wood hill (tough!) and back via the Uni. Nice.

Wednesday Sep 21, 2016 #

6 PM

Running 55:10 [3] 12.0 km (4:36 / km)
shoes: Asics GT2170 Orange

Had a nap then out for a lovely trot to M&S and then out into Totterdown and other areas south of the hotel. Some good hills!

Tuesday Sep 20, 2016 #

4 PM

Fitness training warm up/down 9:00 [2] 0.84 km (10:43 / km)

Before and after the intervals...

Fitness training intervals 41:00 [5] 4.43 km (9:15 / km)

XT intervals: 2 X (5min, 4min, 3min, 2min, 1min with 1min rec) and 3min between the sets. A good tough session - used L17 for first 3 reps and L18 for last 2 in each set. Kept rpm well over 70.

5 PM

Off-road running warm up/down 6:23 [2] 1.0 km (6:23 / km)
shoes: Asics GT1000

Lap of the fields to cool down...

Monday Sep 19, 2016 #

3 PM

Treadmill Running 5:07 [2] 1.0 km (5:07 / km)
(injured) shoes: Asics GT1000

Warm up in gym - hamstring sore.

Fitness training intervals 20:00 [5]

Gym circuit using the various usual stations.

Off-road running 23:40 [3] 5.0 km (4:44 / km)
shoes: Asics GT1000

Four laps of the fields with running club... nice warm down but hammy not great.

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