Training Archive: paul cIn the 7 days ending 2008-10-05:
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| M | T | W | H | F | S | S | ||||||||||
Sunday Oct 5 | ||
| running warm up/down 5:00 [1] 0.6 km (8:20 / km) | |
| shoes: Twisters | ||
| Orienteering race 45:14 [5] 6 km (7:32 / km) +150m 6:42 / km | |
| ahr:174 max:183 shoes: Twisters | ||
| OK Nuts middle race, Glovers Wood.
Nice area to run in with a good course, not too technical with only 2 mistakes. Went ok until #14 where I didn't pick up the intermittent path and took a wider route in. 1.30min. #16. Found the tree to the north but tried twice to nav to the other one and missed both times. In the end I went out to the track to the south and found it straight away. 3min. Shame about the rain. | ||
Saturday Oct 4 | ||
| Note | |
| (rest day) | ||
Friday Oct 3 | ||
| Squash 1:10:00 [3] | |
| Circuits 1:10:00 [3] | |
| Weights 3x12 and core x24 with mashers. | ||
Thursday Oct 2 | ||
| running warm up/down 22:30 [2] 3.0 mi (7:30 / mi) | |
| shoes: Asics ds racer | ||
| running hills 38:00 [5] 4 km (9:30 / km) | |
| shoes: Asics ds racer | ||
| Gunn Hill. 8 from the bottom and 4 from the speed bump.
Not a bad session. Times were a bit slow but should speed up after a couple of weeks. 1.20's and 61's. | ||
Wednesday Oct 1 | ||
| Circuits 1:10:00 [3] | |
| Weights 3x12 and core x23 with mashers. | ||
Tuesday Sep 30 | ||
| running warm up/down 30:00 [2] 4.0 mi (7:30 / mi) | |
| shoes: Asics Kayano | ||
| running intervals 46:35 [5] 10 km (4:40 / km) | |
| shoes: Asics ds racer | ||
| Grass. First 10k session of the winter and it hurt.
Windy, cold and a bit of rain thrown in. 2k, 5x1km and 6x500m. Recoveries were 2 min after the 2k, 90 sec on the k's and 60 sec for the 5's. Times were 6.55, 3.25's and 1.38's. A bit disappointed with the times but glad to have got the session out the way. | ||
Monday Sep 29 | ||
| running 39:15 [3] 6.0 mi (6:32 / mi) | |
| ahr:161 max:172 shoes: Asics Kayano 13 | ||
| NDW route to the golf club and back.
Felt pretty good today. | ||
| Circuits 1:00:00 [3] | |
| Weights 3x12 and core x23. | ||
| Swimming 22:15 [3] 1 km (22:15 / km) | |
| Felt that I was catching the water a lot better. | ||