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Training Log Archive: paul c

In the 7 days ending Oct 30, 2017:

activity # timemileskm+m
  walking1 5:26:00 9.65(33:47) 15.53(20:59) 1456
  Bike3 4:12:43 67.22(3:46) 108.18(2:20) 1085
  Swimming4 3:35:00 6.0(35:51) 9.65(22:17)
  Orienteering2 1:19:57 7.52(10:38) 12.1(6:36) 225
  Circuits1 45:00
  running3 27:39 3.29(8:24) 5.3(5:13) 24
  Total12 15:46:19 93.68 150.76 2790

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TuWeThFrSaSuMo

Monday Oct 30, 2017 #

4 PM

Bike intervals 1:00:00 [4] 19.0 mi (3:09 / mi)

5 x 2 min and 5 x 1 min all off 1 min
The first 5 worked my cv and the 2nd 5 felt comfortable.
6 PM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills.

Sunday Oct 29, 2017 #

Event: GO Ambersham Autumn Dash
 
11 AM

running warm up/down 7:39 [1] 0.9 mi (8:30 / mi) +24m 7:51 / mi
shoes: X talon 212

Orienteering race 36:36 [4] 5.3 km (6:54 / km) +95m 6:20 / km
ahr:177 max:188 shoes: X talon 212

Nice area to run on at this time of year. It felt like a long sprint with 25 controls and I dropped small amounts of time at #3, 4, 5, 6, 8, 9, 11, 13, 14, 20 and 21.
12 PM

running warm up/down 10:00 [1] 1.15 mi (8:42 / mi)
shoes: X talon 212

7 PM

Swimming 1:00:00 [4] 3.05 km (19:40 / km)

Felt better as the session went on and I still finished with lots of energy.

Saturday Oct 28, 2017 #

Note
(rest day)

Started to go up Tryfan but the weather was shit so we bailed out early for a coffee.

Friday Oct 27, 2017 #

9 AM

walking 5:26:00 [1] 15.53 km (20:59 / km) +1456m 14:18 / km

Up Snowden over Crib goch. Much more technical than I thought it would be but a glorious day in the mountains.

Thursday Oct 26, 2017 #

Note
(rest day)

Travelling.

Wednesday Oct 25, 2017 #

9 AM

Bike 1:00:23 [3] 16.98 mi (3:33 / mi) +208m 3:26 / mi

Around the Ripley loop.
1 PM

running 10:00 [1] 2.0 km (5:00 / km)
shoes: X talon 212

Orienteering race 43:21 [4] 6.8 km (6:22 / km) +130m 5:49 / km
ahr:173 max:183 shoes: X talon 212

Nice to get back onto Hawley although I left my navigational head at home at times especially at #1.
9 PM

Swimming 1:10:00 [3] 2.6 km (26:55 / km)

Lots of drills but the lowlight was 100m of 1 arm only.

Tuesday Oct 24, 2017 #

10 AM

Bike 2:12:20 [3] 31.24 mi (4:14 / mi) +877m 3:54 / mi
ahr:142 max:165

Slow going this morning with all the fallen wet leaves on the road plus tired legs.
6 PM

Circuits 45:00 [2]

Core and weights x 18.
7 PM

Swimming 40:00 [3] 2.0 km (20:00 / km)

5 sets of pull and fs.

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