Training Log Archive: paul cIn the 7 days ending Feb 1, 2016:
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Monday Feb 1, 2016 #
7 PM
Circuits 45:00 [2]
Weights x 12 and core x 20.
100, 90 , 60.
Good first session.
100, 90 , 60.
Good first session.
8 PM
Swimming 45:00 [3] 2.0 km (22:30 / km)
Drills.
Sunday Jan 31, 2016 #
Event: BKO Concorde Chase
11 AM
running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: X talon 212
Orienteering 1:14:35 [4] 11.8 km (6:19 / km)
shoes: X talon 212
A good run except for 2 controls.
I didn't take a bearing from the track into #5 and this cost me 2 minutes. I thought I had the lay of the land worked out but drifted left.
Then I stuffed up #23 by 3.30 although I was taking it easy. I thought it was a bit of a bingo with way too much detail in the circle on the map.
Lasted the distance ok and ready to ramp it up again to 12 hours for the next 3 weeks.
I didn't take a bearing from the track into #5 and this cost me 2 minutes. I thought I had the lay of the land worked out but drifted left.
Then I stuffed up #23 by 3.30 although I was taking it easy. I thought it was a bit of a bingo with way too much detail in the circle on the map.
Lasted the distance ok and ready to ramp it up again to 12 hours for the next 3 weeks.
C • #23 2
6 PM
Circuits 30:00 [1]
Core and rehab.
Saturday Jan 30, 2016 #
10 AM
Orienteering 31:24 [3] 4.5 km (6:59 / km) +125m 6:08 / km
shoes: X talon 212
Not a very good run as I hate this map. At least I got a run in the woods though.
11 AM
Orienteering 30:00 [1] 2.95 km (10:10 / km)
shoes: X talon 212
Shadowing Benedict.
5 PM
Swimming intervals 50:00 [4] 2.5 km (20:00 / km)
600 warm up (150 swim/50 kick/repeat)
3x200 pull w/:20 rest (descend 1-3)
300 swim (100 free/50 non-free/repeat)
4x100 w/:15 rest (25 sprint kick/75 strong swim)
200 swim (no walls)
4x50 w/:10 rest
200 cool down
Good session.
3x200 pull w/:20 rest (descend 1-3)
300 swim (100 free/50 non-free/repeat)
4x100 w/:15 rest (25 sprint kick/75 strong swim)
200 swim (no walls)
4x50 w/:10 rest
200 cool down
Good session.
Friday Jan 29, 2016 #
5 PM
Circuits 45:00 [2]
Usual.
Thursday Jan 28, 2016 #
6 PM
running 56:56 [3] 7.32 mi (7:47 / mi) +103m 7:27 / mi
ahr:154 max:179 shoes: Salomon speed cross 3
Head torch run over to Oxshott and Esher Commons. Very muddy but enjoyable.
Wednesday Jan 27, 2016 #
Note
(rest day)
Too busy and parents evening.
Tuesday Jan 26, 2016 #
7 PM
Orienteering 26:11 [4] 4.5 km (5:49 / km)
ahr:176 max:185 shoes: X talon 212
A bit of a scrappy start but mostly disappointed that I dropped time on #5 finding an extra parallel feature.
After that I got into the flow very well and nailed the later technical section slowing down when needed.
Legs still tired from Saturday but I seemed to be moving well.
After that I got into the flow very well and nailed the later technical section slowing down when needed.
Legs still tired from Saturday but I seemed to be moving well.