Training Log Archive: paul cIn the 7 days ending Jan 18, 2016:
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Monday Jan 18, 2016 #
7 PM
Circuits 45:00 [2]
Weights and core.
8 PM
Swimming 50:00 [3] 2.4 km (20:50 / km)
500 warm up (200 swim/50 kick, repeat)
8x25 w/:15 rest (fingertip drag and catchup drill)
6x75 w/:20 rest (25 kick/50 swim build to FAST!)
3x100 pull w/:20 rest (3/5 breathing by 50)
8x25 w/:10 rest (descend stroke count 1-4)
6x75 w/:20 rest (25 easy/25 medium/25 FAST!)
3x100 pull w/:20 rest (easy cool down)
Session flew by and I felt like a swimmer.
8x25 w/:15 rest (fingertip drag and catchup drill)
6x75 w/:20 rest (25 kick/50 swim build to FAST!)
3x100 pull w/:20 rest (3/5 breathing by 50)
8x25 w/:10 rest (descend stroke count 1-4)
6x75 w/:20 rest (25 easy/25 medium/25 FAST!)
3x100 pull w/:20 rest (easy cool down)
Session flew by and I felt like a swimmer.
Sunday Jan 17, 2016 #
Event: CHIG South East League event
11 AM
running warm up/down 6:51 [1] 1.31 km (5:14 / km)
shoes: X talon 212
Up and down the track looking at the first control (Michael).
Orienteering race 1:03:59 [4] 10.3 km (6:13 / km) +80m 5:59 / km
ahr:167 max:180 shoes: X talon 212
A nice run around a bit of Epping I don't think I've been on before.
Some bits were lovely and others just making your way through the Holly.
I was very clean until #10 where I drifted left and lost 1.30 ish. Maybe went too straight on #11 but the splits will show that. Also drifted right on #25.
Some bits were lovely and others just making your way through the Holly.
I was very clean until #10 where I drifted left and lost 1.30 ish. Maybe went too straight on #11 but the splits will show that. Also drifted right on #25.
12 PM
running warm up/down 17:20 [3] 3.62 km (4:47 / km)
shoes: X talon 212
Running back to the event centre.
Saturday Jan 16, 2016 #
8 AM
Swimming 45:00 [3] 2.0 km (22:30 / km)
Busy this morning.
11 AM
Bike 2:02:25 [3] 31.82 mi (3:51 / mi) +703m 3:36 / mi
ahr:149 max:170
Beautiful morning for a ride in the hills.
5 PM
Circuits 30:00 [1]
Core and rehab.
Friday Jan 15, 2016 #
Note
(rest day)
Thursday Jan 14, 2016 #
7 PM
Circuits 45:00 [2]
Traffic stopped me getting to the Kent Night Cup so went to the gym instead.
Wednesday Jan 13, 2016 #
5 PM
Swimming 45:00 [3] 2.0 km (22:30 / km)
Drills.
8 PM
Bike intervals 1:00:00 [4] 19.0 mi (3:09 / mi)
Great spin session but very hot.
Tuesday Jan 12, 2016 #
6 PM
Orienteering race 1:00:23 [4] 13.25 km (4:33 / km)