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Training Log Archive: Cruachan

In the 7 days ending Nov 13, 2016:

	activity	#	time	miles		km		+m
	Off-road running	3	2:09:22	17.09	(7:34)	27.5	(4:42)	110
	Running	1	41:18	5.28	(7:49)	8.5	(4:52)
	Orienteering	1	40:51	4.23	(9:40)	6.8	(6:00)	45
	Fitness training	1	40:00	2.57	(15:33)	4.14	(9:40)
	Total	5	4:11:31	29.17	(8:37)	46.94	(5:21)	155
averages - sleep:6.5

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Sunday Nov 13, 2016 #

Event: SUFFOC Colour Coded

10 AM

Off-road running warm up/down 16:00 [2] 3.0 km (5:20 / km)
slept:6.9 shoes: Inov-8 Mudclaw 265 Blue

Before and after - the usual 2/1K spilt.

Orienteering race 40:51 [5] ** 6.8 km (6:00 / km) +45m 5:49 / km
shoes: Inov-8 Mudclaw 265 Blue

Suffoc event on King's North - pretty straightforward and only time loss was about 25 secs on 1st control trying to find clearing in fairly thick light green plantation. Running fairly well and felt better than last week but right hamstring is definitely tight when I run and impinging on performance.

Saturday Nov 12, 2016 #

9 AM

Off-road running 1:05:05 [3] 14.5 km (4:29 / km) +110m 4:19 / km
slept:7.1 shoes: Asics Sonoma

Parked at Moulton and did the usual, though came up the road by Hawson Hills, partly to extend it and partly to see what the woods (Hawson Hills) looked like for terrain training (pretty good actually). Was seriously wet and with a cold wind, made for an interesting trek.

Friday Nov 11, 2016 #

Note
(rest day)

Another busy day and gig in the evening... felt pretty tired as well.

Thursday Nov 10, 2016 #

Note
slept:5.0 (rest day)

Long and tiring day....

Wednesday Nov 9, 2016 #

7 AM

Fitness training warm up/down 12:00 [3] 1.11 km (10:49 / km)

On the XT, before and after...

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

XT/VO2 Max intervals (L17 and keeping it over 70rpm): 5 x 4mins (2 mins rec). A while since I've done this so pretty intense and hard work.

Tuesday Nov 8, 2016 #

1 PM

Off-road running 48:17 [3] 10.0 km (4:50 / km)
slept:6.3 shoes: Asics Sonoma

Between meets so managed to get out for this trot - Landwade loop with extra 2K on the Burwell Drove. Felt okay though right hammy tight.

Monday Nov 7, 2016 #

6 PM

Running 41:18 [3] 8.5 km (4:52 / km)
slept:7.1 shoes: Asics GT2170 Orange

Home late from meeting in Peterboro, but managed to get out - Exning Rd, Mill Hill and back via the CTs. Tired from yesterday.

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