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Training Log Archive: Cruachan

In the 9 days ending Aug 16, 2011:

	activity	#	time	miles		km		+m
	Running	9	6:27:28	50.7	(7:39)	81.59	(4:45)
	Off-road running	4	2:28:12	20.2	(7:20)	32.51	(4:34)	65
	Orienteering	2	1:14:14	6.03	(12:19)	9.7	(7:39)	250
	Terrain training	1	9:00	0.9	(10:00)	1.45	(6:13)
	Total	13	10:18:54	77.83	(7:57)	125.25	(4:56)	315
averages - sleep:7.3

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Tuesday Aug 16, 2011 #

6 AM

Running 46:17 [3] 6.0 mi (7:43 / mi)
slept:8.0 shoes: Saucony Excursion

Another early start n trot over to the Common for a few laps; felt ok, in spite of the unsocial hour.

6 PM

Running warm up/down 11:21 [3] 1.7 mi (6:41 / mi)
shoes: Adidas Response

Perky warm-up from Tesco in Fulbourn with Dylan who was pushing the pace.

Orienteering 42:53 [3] 5.8 km (7:24 / km)
shoes: Adidas Response

WAOC Evening Event - Cherry Hinton on a simplified 1:7500 showing roads, paths n open areas... Ran it with Dylan, alternating controls (me odds, him on the evens) - it was clearly more useful for him, although the very packed housing on the north of the map was a deadringer for the British Sprints in '10 so you did have to read the detail closely. Overall at a steady trot, with some faster running when I was leading. We clearly covered more than 6K - prob 7/7.5.

Monday Aug 15, 2011 #

6 AM

Running 54:10 [3] 7.0 mi (7:44 / mi)
slept:6.5 shoes: Saucony Excursion

Awake early so got up n out; lovely crisp n clear morning. Felt leg weary - but only to be expected. Relaxed pace to the Common for a few laps n back.

Sunday Aug 14, 2011 #

8 AM

Running 1:24:20 [3] 11.0 mi (7:40 / mi)
slept:8.2 shoes: Saucony Excursion

Easy n relaxed morning run out along river, up n around the common for a few laps n back via CH n Kings. Tired but didnt feel too bad.

Saturday Aug 13, 2011 #

7 AM

Running 39:00 [2] 5.0 mi (7:48 / mi)
slept:6.7 shoes: Asics Kayano 2

Awake early so up n out in the drizzle around town; felt laboured again.

11 AM

Off-road running warm up/down 15:30 [2] 1.6 mi (9:41 / mi)
shoes: Integrator 3

With Dylan before his O-ing and after my session. Tired n hot in sun at Pishobury Park.

Terrain training 9:00 [3] 0.9 mi (10:00 / mi)
shoes: Integrator 3

Following Dylan as he did a control picking exercise in Pish...

Off-road running tempo 15:00 [4] 2.5 mi (6:00 / mi) +65m 5:33 / mi
shoes: Integrator 3

Lactate Threshold pace run around Pish Park - felt laboured n struggled - it also felt much hotter than the actual temperature would suggest.

Friday Aug 12, 2011 #

6 AM

Running 47:53 [2] 6.0 mi (7:59 / mi)
slept:7.0 shoes: Asics Kayano 2

Awake early so up n out... felt tired from session n a bit leg achey but more comfortable than previous days.

Thursday Aug 11, 2011 #

8 AM

Running 30:20 [2] 4.0 mi (7:35 / mi)
slept:7.5 shoes: Asics Kayano 2

Ploddy morning run thru to the common n back; felt very tired n laboured this am.

5 PM

Off-road running warm up/down 24:30 [2] 3.0 mi (8:10 / mi)

Down to BF with extensions before and after the session... did feel very tired n drained, in spite of hour's nap. However, pleased with run given how i felt throughout.

Off-road running intervals 18:52 [4] 3.1 mi (6:05 / mi)

Put on my racers for the session on the grass at BF - to give me a lift n it partly worked.... 3 x Mile (aiming for 'good' LT pace) with 60 secs recovery - was planning to hit 5.40 n was pretty spot on with 5.37.2, 5.37.6, 5.36.6. I suppose it was comfortably hard - made more difficult with how i felt.

Wednesday Aug 10, 2011 #

4 PM

Running 38:00 [2] 5.0 mi (7:36 / mi)
slept:7.5

Really struggled this evening n even got dropped by Dylan coming back up Fore Hill (river loop run). Finished with a couple of miles off road around Kings.

Tuesday Aug 9, 2011 #

8 AM

Off-road running 29:20 [3] 4.0 mi (7:20 / mi)
slept:7.5 shoes: Asics Kayano 2

A bit groggy this am, but still out relatively early for a decent trot thru the golf course n down to BF for 1.5 laps (7.12 mile) n back up. Heavy legged today.

6 PM

Off-road running 30:00 [3] 4.2 mi (7:09 / mi)
shoes: Asics Kayano 2

Decent run before the O-ing along the track to Haslingfield n back along road... lovely area including some Cambridgeshire hills.

Orienteering race 31:21 [4] 3.9 km (8:02 / km) +250m 6:05 / km
shoes: Integrator 3

Excellent WAOC 'Ultrasprint' event at Harlton Clunch Pit... organised as 3 short courses of 1.4, 1.2 n 1.3K with a total of 52 controls on a 1:1000 map (ran them in that order in 12.10, 9.29 and 9.42 with a turnaround recovery). Very complex former quarry and you certainly needed a brain; ran it steady rather than racing with a focus on smooth O-ing. Still made a few errors, but overall was pretty clean - times would suggest took a while on first course to settle (making a good couple o minutes of errors).

Off-road running warm up/down 15:00 [2] 1.8 mi (8:20 / mi)
shoes: Integrator 3

Easy run around a great hilly loop for intervals n then back to the car with Dylan.

Monday Aug 8, 2011 #

6 AM

Running 36:07 [3] 5.0 mi (7:13 / mi)
slept:7.0 shoes: Adidas Response

Up n out early around town n back along river. Felt weary but relaxed.

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