Training Log Archive: paul cIn the 7 days ending Feb 2, 2014:
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Sunday Feb 2, 2014 #
Event: GO Regional SE League
11 AM
running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Salomon speed cross 3
Orienteering race 1:34:40 [5] 14.1 km (6:43 / km) +360m 5:57 / km
ahr:166 max:180 shoes: Salomon speed cross 3
One of my worst runs for quite a while.
Sloppy to the 1st and was on the wrong path through the green to 2. Bad RC to 3 but started to crawl back time from 4 onwards.
Not sure how I ran past the flag to #10 and went the wrong way around to #14. I misread the rides for paths on the way to #24 so was searching in the forest block to the north. Still think #29 wasn't a clearing or in the correct position but I shouldn't really blame the map today as I was bad.
I seemed to be knackered from #4 onwards and was running on empty from half way around.
I ran 16,42km
Sloppy to the 1st and was on the wrong path through the green to 2. Bad RC to 3 but started to crawl back time from 4 onwards.
Not sure how I ran past the flag to #10 and went the wrong way around to #14. I misread the rides for paths on the way to #24 so was searching in the forest block to the north. Still think #29 wasn't a clearing or in the correct position but I shouldn't really blame the map today as I was bad.
I seemed to be knackered from #4 onwards and was running on empty from half way around.
I ran 16,42km
Saturday Feb 1, 2014 #
9 AM
Bike 1:24:27 [3] 24.34 mi (3:28 / mi) +228m 3:22 / mi
3 laps in a busy park. Started to get quite warm by the end.
3 PM
Swimming 51:00 [3] 3.0 km (17:00 / km)
3 km straight with pull bouy so faster than I would be without.
Happy with that.
Happy with that.
Friday Jan 31, 2014 #
4 PM
Bike 1:00:00 [4] 19.0 mi (3:09 / mi)
Up and down the gears twice with the first in 2min steps.
Thursday Jan 30, 2014 #
Note
(rest day)
Wednesday Jan 29, 2014 #
4 PM
Bike 1:00:00 [3] 18.5 mi (3:15 / mi)
High cadence session on the trainer.
6 PM
Swimming 50:00 [4] 2.5 km (20:00 / km)
400 wu
400 drills
8 x 100 pull off 20
8 x 100 fs off 20
100 wd
Really feeling the water and swimming is now getting up to speed.
400 drills
8 x 100 pull off 20
8 x 100 fs off 20
100 wd
Really feeling the water and swimming is now getting up to speed.
Tuesday Jan 28, 2014 #
4 PM
Circuits 20:00 [1]
Core x 20
7 PM
Orienteering 34:41 [5] 6.0 km (5:47 / km)
shoes: Adidas swoops 2
An enjoyable run even though my navigation wasn'tgreat.
Hit hte first 3 well, hesitation and RC to 4 weren't good. Slightly confused at 5 but only lost 20 seconds. Lots of tracks around 6 but not too bad then 7 was further south than i think it should be. Doubled back and went north eventually losing 2 minutes.
Got caught by an unmapped path to 9 but the rest was fine.
Nice to eventually do one of the Night O with other runners around me for fun.
Hit hte first 3 well, hesitation and RC to 4 weren't good. Slightly confused at 5 but only lost 20 seconds. Lots of tracks around 6 but not too bad then 7 was further south than i think it should be. Doubled back and went north eventually losing 2 minutes.
Got caught by an unmapped path to 9 but the rest was fine.
Nice to eventually do one of the Night O with other runners around me for fun.
Monday Jan 27, 2014 #
3 PM
Bike 1:00:00 [3] 18.0 mi (3:20 / mi)
Up and down the gears with some single leg work too.
6 PM
Swimming 48:00 [4] 2.5 km (19:12 / km)
50, 100, 150, 200. 150. 100 and 50fs off 10 secs warm up.
3 x 200 pull
3 x 200 fs
3 x 100fs
3 x 50fs
all off 30.
50 wd
Feeling much better in the water now and a good session.
3 x 200 pull
3 x 200 fs
3 x 100fs
3 x 50fs
all off 30.
50 wd
Feeling much better in the water now and a good session.
7 PM
Circuits 20:00 [1]
C&C x 20.