Training Log Archive: paul cIn the 7 days ending Mar 2, 2009:
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Monday Mar 2, 2009 #
running 30:00 [1] 3.9 mi (7:42 / mi)
shoes: Asics Kayano 14
running 1:00:00 [2] 8.64 mi (6:57 / mi)
shoes: Asics Kayano 14
Found it very hard to run this slow especially when sandstorm and cafe del mar started drumming from my shuffle.
Circuits 30:00 [3]
Sunday Mar 1, 2009 #
running warm up/down 17:00 [1] 2.55 mi (6:40 / mi)
shoes: Twisters
Orienteering race 37:01 [5] 6.8 km (5:27 / km) +158m 4:53 / km
shoes: Twisters
Absolutely loved it. After a mad start I picked my gaffle well and even looked at the map.
Lost contact with the group going into #6 which was good because they weren't actually on my gaffle. This helped me to keep in contact with the map until the end.
Lost 1 min on #12 and 25 sec on #13 but otherwise pretty good.
Finished in 8th, 3.30 behind Nick.
Ed and Ralph did a great job and bought the team into 4th.
Shame GG had to turn up today and knock us off the podium!!!
Great result.
Saturday Feb 28, 2009 #
running 15:00 [1] 2.5 km (6:00 / km)
shoes: Twisters
Orienteering race 1:13:40 [5] 13.1 km (5:37 / km) +295m 5:03 / km
shoes: Twisters
Happy with my run with just a few errors.
Stuffed up #7 and went to the wrong wet pit, if I had looked left, then would have seen my control. Instead I went off to the right and lost nearly 2 mins.
Tuomas Tala caught me at this point and it was useful to see him run slightly left on all the bearings. Overtook him a few times and more importantly on the run-in. Definately helped push us both on. Only a few minor errors after 7.
Friday Feb 27, 2009 #
Note
(rest day)
Thursday Feb 26, 2009 #
running 30:00 [1] 3.86 mi (7:46 / mi)
shoes: Asics Kayano 14
running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics Kayano 14
running hills 23:00 [4] 2.5 km (9:12 / km)
shoes: Asics Kayano 14
Ran it controlled tonight trying to keep a fast turnover.
Wednesday Feb 25, 2009 #
running 40:00 [3] 6.06 mi (6:36 / mi)
shoes: Asics Kayano 14
Circuits 30:00 [3]
Tuesday Feb 24, 2009 #
running 30:00 [1] 3.83 mi (7:50 / mi)
shoes: Asics Kayano 14
running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics Kayano 14
running intervals 50:00 [5] 10.0 km (5:00 / km)
shoes: Nike Waffle
2k,3x1k, 2k then 3 sets of 600m + 400m.
Recoveries were 2min after the 2ks, 1.30 for the k's and 1min for the rest.
Hit the wall tonight after the first 2k so did the session on my own just to get through and finish. Could easily have pulled out but grizzed it out.
Think the weekend has finally caught me up.