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Training Log: paul c

In the last 7 days:

activity # timemileskm+m
  Swimming6 5:10:00 8.42(36:49) 13.55(22:53)
  Bike2 3:24:50 52.29(3:55) 84.15(2:26) 971
  Orienteering3 2:58:35 19.06(9:22) 30.68(5:49) 505
  Circuits4 2:45:00
  running1 12:00 1.24(9:39) 2.0(6:00)
  Total15 14:30:25 81.02 130.38 1476
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FrSaSuMoTuWeTh

Wednesday Feb 22 #

6 PM

Circuits 45:00 [2]

Usual.
9 PM

Swimming intervals 1:00:00 [4] 2.6 km (23:05 / km)

400 fs
4 x 25 kick/fs
2 x 200 pull with paddles and buoy.
14 x 100 off 15 rec.
200 wd.
First 100 was apparently 1.23!! Ffs that took it out of me a bit but I recovered well. Almost half was with buoy trying to keep up with the fast ladies.

Tuesday Feb 21 #

5 PM

Swimming 40:00 [3] 2.0 km (20:00 / km)

5 sets of fs and pull.
7 PM

Orienteering 59:27 [4] 12.58 km (4:44 / km)
shoes: Asics

Hard run around Epsom on quiet roads.

Monday Feb 20 #

1 PM

Bike 1:33:35 [3] 25.88 mi (3:37 / mi) +303m 3:29 / mi
ahr:142 max:158

Running errands to Brookwood and Leatherhead.
7 PM

Circuits 45:00 [2]

Weights x 12 and core x 25.
8 PM

Swimming 45:00 [3] 2.0 km (22:30 / km)

More of a struggle. Mixed session.

Sunday Feb 19 #

Note

Really good training week and I'll be able to carry it on for one more day before work gets in the bloody way. I was tired towards the end of the week but my body held out nicely.
11 AM

running 12:00 [1] 2.0 km (6:00 / km)
shoes: X talon 212

Before and after.

Orienteering race 1:09:08 [4] 11.2 km (6:10 / km) +285m 5:29 / km
shoes: X talon 212

After this last weeks training my legs were complaining on warm up so I set off with the intention of a steady run. I was hitting everything cleanly as a result of going a little slower and picked up Yorden at #10.
Unfortunately the one control number I didn't check was #14. It was a very small gully and I went to a large depression 30 meters further. As a result #15 popped up quite soon but I hadn't noticed just like Yorden.
Dropped 30 seconds on #20 as I bounced back off the stream and lost a bit of time going to the last control when I didn't see the track.
I really enjoyed this course and everything popped up as it should with the map. Looks like I would have still been competitive so I can take that as a positive.
7 PM

Swimming 1:00:00 [4] 2.55 km (23:32 / km)

I thought I would feel very tired but energy levels got much better after the warm up. Good session with 3 x 400 thrown in.

Saturday Feb 18 #

10 AM

Bike 1:51:15 [3] 26.41 mi (4:13 / mi) +668m 3:54 / mi
ahr:143 max:163

Unsurprisingly tired tis morning but got it done.
Over to Leith.
5 PM

Circuits 30:00 [1]

Core x 25.
6 PM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills.

Friday Feb 17 #

10 AM

Orienteering 50:00 [3] 6.9 km (7:15 / km) +220m 6:15 / km
shoes: X talon 212

Southern nights course on Holmbury. A bit harder than I wanted to but good to strengthen the legs.
4 PM

Circuits 45:00 [2]

Weights x 12 and core x 25.
9 PM

Swimming 1:00:00 [4] 2.4 km (25:00 / km)

Tri club session.
500 wu
4 sets of 8 x 25 of kick, zip, tomb stone and fist. I died on this as I didn't bring my fins and I was the only one.....
3 sets of 6 x 50 of buoy, buoy & paddles then paddle.
200 wd.

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