Training Archive: paul cIn the 7 days ending 2008-09-14:
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| M | T | W | H | F | S | S | ||||||||||||
Sunday Sep 14 | ||
| running warm up/down 20:00 [1] 3 km (6:40 / km) | |
| shoes: Twisters | ||
| Orienteering 48:39 [5] 7.5 km (6:29 / km) +210m 5:41 / km | |
| ahr:169 max:179 spiked:12/18c shoes: Twisters | ||
| Norbury Park. Brown course.
No bracken which was nice with a good long leg route choice in the middle. Should have gone down and up to the south but I thought I was onto a good one by keeping high. Only lost about 3 mins on the rest of the course at #11 didn't trust the map and bailed out early. #15 should have aimed off to the east. #17 bad route choice. | ||
Saturday Sep 13 | ||
| running 20:00 [1] 2.5 mi (7:59 / mi) | |
| shoes: Salomon Speed Cross | ||
| Orienteering 23:21 [5] **** 3.5 mi (6:40 / mi) | |
| ahr:174 max:184 spiked:13/17c shoes: Salomon Speed Cross | ||
| Sprint race at The Hawth.
Easy start but then they took us into a really badly mapped area with many more tracks than actually mapped. Didn't enjoy this at all. | ||
| Swimming 9:30 [3] 0.4 km (23:45 / km) | |
| Just wanted to do something. Timed it today. God I'm crap!!! | ||
Friday Sep 12 | ||
| Squash 1:00:00 [3] | |
| First game in 5 years and dont the balls of my feet know it. | ||
| Swimming 21:00 [3] 1 km (21:00 / km) | |
| Did a k tonight but I really dont know how long it took me so the time is only a rough guess. | ||
| Circuits 1:00:00 [3] | |
| Weight 3x12 and core x21 with mashers. | ||
Thursday Sep 11 | ||
| running 30:00 [2] 4.0 mi (7:30 / mi) | |
| shoes: Asics Kayano | ||
| running hills 20:00 [5] 1.8 mi (11:06 / mi) | |
| ahr:156 rhr:180 shoes: Asics Kayano | ||
| Box hill. Did the first rep ok in 4.05 but the upper steps were lethal from the rain.
Decided instead of another 2 dodgy reps, I did the bottom set of steps 12 times. 21 sec up and 30 down with all reps starting each minute. Kept the tempo good and my legs were mashed at the end. | ||
Wednesday Sep 10 | ||
| running 45:00 [3] 6.65 mi (6:45 / mi) | |
| ahr:167 max:180 shoes: Asics Kayano 13 | ||
| Steady run from stophers school over frith hill and onto windmill hill. | ||
Tuesday Sep 9 | ||
| running tempo 27:00 [2] 3.5 mi (7:43 / mi) | |
| shoes: Asics Kayano 13 | ||
| running intervals 25:40 [5] 6 km (4:17 / km) | |
| shoes: Asics Kayano 13 | ||
| Road. Didn't fancy the track tonight so did 3x2km(a little short) efforts. 3min recovery across the pitches.
Hip flexors felt sore from the first rep and never got any better. Not a great session and just heard that thursdays session is 4 of them. Yippee:-( 6.31, 6.35 and 6.38. | ||
Monday Sep 8 | ||
| running 42:00 [2] 6.2 mi (6:47 / mi) | |
| shoes: Asics Kayano 13 | ||
| Nice easy run up ceasars camp with stopher. Felt great today. | ||