Training Log Archive: paul cIn the 7 days ending Mar 16, 2015:
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Monday Mar 16, 2015 #
8 PM
Swimming intervals 45:00 [4] 2.2 km (20:27 / km)
400 wu
18 x 100 on 1.55.
Every 3rd rep with bouy.
18 x 100 on 1.55.
Every 3rd rep with bouy.
C • on 5
Sunday Mar 15, 2015 #
Event: CompassSport Cup SE Heat
12 PM
Orienteering race 54:46 [5] 7.7 km (7:07 / km) +180m 6:22 / km
ahr:180 max:189 shoes: Salomon speed cross 3
I went off a little quicker than intended as the plan was to keep it steady and straight.
I caught Nigel Bunn at #2 but it was obvious he was running better as he pulled away to #4 and I felt knackered already. I got a better line and was in front up to #6. This is where I regretted yesterdays weights session.
I slowly pulled away but Vince took me off line at #9 before the uphill slog to #10.
The rest of the course was in great terrain, just a shame my legs were too shot to enjoy it. I lost at least a minute before and after #18 in the hashings. I should have slowed down for this and got it right but the closeness of the finish blurred my concentration.
Happily surprised with the results though and it looks like we qualified.
I caught Nigel Bunn at #2 but it was obvious he was running better as he pulled away to #4 and I felt knackered already. I got a better line and was in front up to #6. This is where I regretted yesterdays weights session.
I slowly pulled away but Vince took me off line at #9 before the uphill slog to #10.
The rest of the course was in great terrain, just a shame my legs were too shot to enjoy it. I lost at least a minute before and after #18 in the hashings. I should have slowed down for this and got it right but the closeness of the finish blurred my concentration.
Happily surprised with the results though and it looks like we qualified.
Saturday Mar 14, 2015 #
8 AM
Circuits 45:00 [2]
Weights x 12 and core x 20.
4 PM
Bike 34:29 [2] 9.68 mi (3:34 / mi) +105m 3:27 / mi
ahr:146 max:163
Just easy around the Oxshott route.
Friday Mar 13, 2015 #
4 PM
Swimming 40:00 [3] 2.0 km (20:00 / km)
Warm up and then only 2 x 400. Very low on energy and felt awful.
Thursday Mar 12, 2015 #
4 PM
Orienteering 30:00 [4] 5.66 km (5:18 / km)
shoes: Salomon speed cross 3
On Upper Star Posts. Pushed it a bit going straight as I could on long legs.
6 PM
Circuits 45:00 [2]
Weights x 12 and core x 30.
Ready to up some of the weights.
Ready to up some of the weights.
Wednesday Mar 11, 2015 #
4 PM
Swimming intervals 50:00 [4] 2.5 km (20:00 / km)
450 wu
4 x 200, 150, 100 & 50 with descending recoveries.
50 wd
Good session.
4 x 200, 150, 100 & 50 with descending recoveries.
50 wd
Good session.
Tuesday Mar 10, 2015 #
5 PM
Orienteering 30:00 [3] 4.8 km (6:15 / km)
shoes: Salomon speed cross 3
On Wisley.
6 PM
Circuits 45:00 [2]
Weights x 12 and core x 20.