Training Log Archive: paul cIn the 7 days ending Feb 22, 2015:
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Sunday Feb 22, 2015 #
12 PM
Orienteering race 34:39 [3] 5.0 km (6:56 / km) +90m 6:21 / km
shoes: Salomon speed cross 3
A nice cruise around the Short Blue. The different shades of green were plenty on the map but not so much in reality.
Dropped a minute on #3 going off the compass a little and the same on #16 the other way.
Dropped a minute on #3 going off the compass a little and the same on #16 the other way.
Saturday Feb 21, 2015 #
8 AM
Swimming 45:00 [3] 2.0 km (22:30 / km)
Drills with a bit more kicking.
Friday Feb 20, 2015 #
9 AM
Swimming intervals 1:00:00 [4] 2.9 km (20:41 / km)
Warm up
12x25 Every 3rd swim Fast, all others Easy on 10s rest
6x50 Steady on 10s rest
4x75 25 Easy, 25 Mod-hard, 25 Steady on 10s rest
3x100 Steady on 10s rest
Main set
3 x 400 going on 7 mins. 6.40 and 2 x 6.35. Pretty even on the pacing too.
100 wd.
I thought I would struggle to make the times as it was a morning session but happy to exceed expectations.
12x25 Every 3rd swim Fast, all others Easy on 10s rest
6x50 Steady on 10s rest
4x75 25 Easy, 25 Mod-hard, 25 Steady on 10s rest
3x100 Steady on 10s rest
Main set
3 x 400 going on 7 mins. 6.40 and 2 x 6.35. Pretty even on the pacing too.
100 wd.
I thought I would struggle to make the times as it was a morning session but happy to exceed expectations.
2 PM
Orienteering 35:00 [3] 5.0 km (7:00 / km)
shoes: Salomon speed cross 3
On Wisley without paths.
Thursday Feb 19, 2015 #
8 AM
Swimming 45:00 [3] 2.0 km (22:30 / km)
Drills.
2 PM
Circuits 45:00 [2]
Weights and core x 20.
70, 60 and 50.
70, 60 and 50.
Wednesday Feb 18, 2015 #
8 AM
Swimming 1:00:00 [4] 3.0 km (20:00 / km)
2 x 500, 400, 300, 200 and 100.
Each second rep was pulling without paddles due to my collar bone still hurting from skiing.
Each second rep was pulling without paddles due to my collar bone still hurting from skiing.
12 PM
Orienteering 28:13 [3] 4.5 km (6:16 / km) +44m 5:59 / km
ahr:171 shoes: Salomon speed cross 3
A nice trot around the Green course on Long Valley North.
Tuesday Feb 17, 2015 #
7 AM
Swimming 45:00 [3] 2.0 km (22:30 / km)
Drills in a lane to myself.
Monday Feb 16, 2015 #
6 PM
Swimming 1:00:00 [4] 3.0 km (20:00 / km)
500 wu
600 drills
19 x 100 on decending recoveries from 2 min to 1.45
I just got through the warm up when 3 fat Danes jumped into the lane doing breast stroke..... So i did some drills until they drowned!!!
600 drills
19 x 100 on decending recoveries from 2 min to 1.45
I just got through the warm up when 3 fat Danes jumped into the lane doing breast stroke..... So i did some drills until they drowned!!!
C • Like 4
running 22:00 [3] 2.0 km (11:00 / km)
shoes: Asics Culumus 14
To and from the pool.