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Training Log Archive: Cruachan

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Cycling2 2:12:06 34.36(3:51) 55.3(2:23)
  Fitness training4 1:54:00 5.93 9.54
  Orienteering1 35:53 4.04(8:53) 6.5(5:31) 20
  Swimming1 23:20 0.62(37:33) 1.0(23:20)
  Running1 21:00 2.49(8:27) 4.0(5:15)
  Total7 5:26:19 47.44 76.34 20
averages - sleep:7

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Sunday Oct 9, 2016 #

Note
slept:8.0 (injured) (rest day)

Decided to have a resty - hammy sore and generally wanting to relax.

Saturday Oct 8, 2016 #

11 AM

Running warm up/down 21:00 [2] 4.0 km (5:15 / km)
shoes: Asics GT1000

Before and afty the event...

Orienteering race 35:53 [4] ** 6.5 km (5:31 / km) +20m 5:26 / km
shoes: Brooks ST 5 Racers

Ely City Race - Course 2: risked the hamstring and managed to get away with it, for now. Fairly please given lack of recent running. Took it steady hard, rather than all-out. Had also forgotten my compass and dibber so borrowed the later and ran without the former. Made a mistake at 18 (about 20-25 secs?) partly because I didn't have a compass to check direction of the path. Also lost a couple of secs on route from 21 to finish which was down the narrow path I missed and then had to run easier down than blasting around the road. 3rd behind Kevin Fielding (HH) and Chris McCartney (OD).

Friday Oct 7, 2016 #

Note
slept:6.7 (rest day)

Not really a rest day as such - on 647 into London and not back until after 6pm. Gave body a rest from strenuous exercise.

Thursday Oct 6, 2016 #

6 AM

Fitness training warm up/down 12:00 [3] 1.13 km (10:37 / km)

Before and after...

Fitness training tempo 36:00 [4] 3.67 km (9:49 / km)

Tempo session on the XT (L17): 3 X 10 mins (3 mins rec). Tough and felt heavy legged.

Wednesday Oct 5, 2016 #

6 AM

Cycling 1:03:26 [3] 27.6 km (2:18 / km)

First ride to work using lights, although it was pretty light when set off at 6.45. A nice ride especially on such a gorgeous morning.
4 PM

Cycling 1:08:40 [3] 27.7 km (2:29 / km)

Back home - was sunny but strong breeze from the east which meant head and cross winds, pretty gusty in places so struggled to maintain decent tempo (and hence slow time).

Tuesday Oct 4, 2016 #

12 PM

Fitness training warm up/down 12:00 [3] 1.15 km (10:26 / km)

Before and after the session...

Fitness training intervals 28:00 [5] 3.03 km (9:14 / km)

VO2 max session on XT: 5 X 4min (2min rec) on Level 18 and kept rpm above 70. Tough and sweaty but going well.

Monday Oct 3, 2016 #

12 PM

Fitness training warm up/down 5:00 [3] 0.56 km (8:56 / km)
slept:6.2 shoes: Asics GT1000

On the XT before the S&C circuits...
1 PM

Fitness training intervals 21:00 [5]

Usual circuit around the gym - really pushed things. Glutes sore today.

Swimming tempo 23:20 [4] 1.0 km (23:20 / km)

After the weights, into my favourite place for a swiftish K.

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