Training Log Archive: paul cIn the 7 days ending Feb 27, 2017:
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Monday Feb 27, 2017 #
7 PM
Circuits 45:00 [2]
Transition into strength phase.
Reps of 20, 12 and 6.
Reps of 20, 12 and 6.
8 PM
Swimming 45:00 [3] 2.0 km (22:30 / km)
Drills.
Sunday Feb 26, 2017 #
Event: TVOC Regional Event & SCOL7
11 AM
running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: X talon 212
Orienteering race 59:34 [3] 10.4 km (5:44 / km) +175m 5:17 / km
shoes: X talon 212
I had a nice train in front of me to catch but I also had to work hard to drop.
A bit too high for #6
Stupid RC for #14
Went strait for #17 rather than take the path.
A good surprize with the result.
A bit too high for #6
Stupid RC for #14
Went strait for #17 rather than take the path.
A good surprize with the result.
7 PM
Swimming 1:00:00 [4] 2.9 km (20:41 / km)
400 wu
8 x 50
10 x 50 build
12 x 25 drill/25 fs
400 TT 6.20 half with buoy due to cramp in L calf.
10 x 50 25 sprint/25 easy
100 wd
Lots of technique work but also intervals.
8 x 50
10 x 50 build
12 x 25 drill/25 fs
400 TT 6.20 half with buoy due to cramp in L calf.
10 x 50 25 sprint/25 easy
100 wd
Lots of technique work but also intervals.
Saturday Feb 25, 2017 #
10 AM
Bike 2:29:38 [3] 36.82 mi (4:04 / mi) +957m 3:46 / mi
ahr:152 max:173
Same as last week but also a lap of the Ballbuster route.
5 PM
Circuits 30:00 [1]
Core.
6 PM
Swimming 45:00 [3] 2.0 km (22:30 / km)
Drills.
Friday Feb 24, 2017 #
4 PM
Circuits 45:00 [2]
Core x 25 and weights x 12.
9 PM
Swimming intervals 1:00:00 [4] 2.4 km (25:00 / km)
400 wu
2 sets of 500 as 2 x 100 fs, 2 x 100 fins and 100 fins & paddles.
The first set was with a t shirt on.
4 x 200 on 4 mins.
I was leading this so tough work in a 50m pool. 3.15s to 3.10s.
200 wd.
Much more intensity tan I'm used to so all good.
2 sets of 500 as 2 x 100 fs, 2 x 100 fins and 100 fins & paddles.
The first set was with a t shirt on.
4 x 200 on 4 mins.
I was leading this so tough work in a 50m pool. 3.15s to 3.10s.
200 wd.
Much more intensity tan I'm used to so all good.
Thursday Feb 23, 2017 #
Note
(rest day)
Finally due to options evening.
Wednesday Feb 22, 2017 #
6 PM
Circuits 45:00 [2]
Usual.
9 PM
Swimming intervals 1:00:00 [4] 2.6 km (23:05 / km)
400 fs
4 x 25 kick/fs
2 x 200 pull with paddles and buoy.
14 x 100 off 15 rec.
200 wd.
First 100 was apparently 1.23!! Ffs that took it out of me a bit but I recovered well. Almost half was with buoy trying to keep up with the fast ladies.
4 x 25 kick/fs
2 x 200 pull with paddles and buoy.
14 x 100 off 15 rec.
200 wd.
First 100 was apparently 1.23!! Ffs that took it out of me a bit but I recovered well. Almost half was with buoy trying to keep up with the fast ladies.
Tuesday Feb 21, 2017 #
Event: Mole Valley Street O
5 PM
Swimming 40:00 [3] 2.0 km (20:00 / km)
5 sets of fs and pull.
7 PM
Orienteering 59:27 [4] 12.58 km (4:44 / km)
shoes: Asics
Hard run around Epsom on quiet roads.