Training Log Archive: paul cIn the 7 days ending Nov 6, 2017:
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Monday Nov 6, 2017 #
Note
(rest day)
My body doesn’t feel like I need this but the 2 hour sleep when I got home certainly did.
Sunday Nov 5, 2017 #
10 AM
running warm up/down 7:35 [1] 0.86 mi (8:49 / mi)
shoes: X talon 212
Orienteering race 1:14:34 [4] 11.6 km (6:26 / km) +300m 5:42 / km
shoes: X talon 212
Had a pretty good run except for a few controls. I felt strong all the way to the end and would have been fine on the elite course so I'm happy how my fitness is coming along.
#5 1 min not going quite far enough before turning back away from the control.
#6 20 sec went through the light green that was a bit harder than advertised.
# 18 20 sec went into the re-entrant before it.
#19 40 sec missed the path from #18 and went across the stream way too early and through the green.
#20 & 21 dropped time in the circle.
#5 1 min not going quite far enough before turning back away from the control.
#6 20 sec went through the light green that was a bit harder than advertised.
# 18 20 sec went into the re-entrant before it.
#19 40 sec missed the path from #18 and went across the stream way too early and through the green.
#20 & 21 dropped time in the circle.
7 PM
Swimming 1:00:00 [4] 2.6 km (23:05 / km)
Including 2 x 400 and 4 x 200. Feet were cramping up a little.
Saturday Nov 4, 2017 #
10 AM
Circuits 30:00 [1]
Core and rehab.
Friday Nov 3, 2017 #
6 PM
Circuits 30:00 [1]
Core and rehab.
9 PM
Swimming 55:00 [3] 2.4 km (22:55 / km)
Starting to learn more about my body position. Groin hurt on the kick sprints so finished early.
Thursday Nov 2, 2017 #
5 PM
Bike tempo 1:00:00 [4] 19.0 mi (3:09 / mi)
5, 10, 10 and 5 minutes of sweet spot intervals off 2.30 mins.
Felt ok and a good starting place.
Felt ok and a good starting place.
7 PM
Circuits 45:00 [2]
Light weights x 18 and core.
Wednesday Nov 1, 2017 #
5 PM
Circuits 30:00 [1]
C&C x 15.
9 PM
Swimming intervals 1:10:00 [4] 2.7 km (25:56 / km)
Good session tonight including 3 x 400. Happy with the times as well.
Tuesday Oct 31, 2017 #
6 PM
running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: X talon 212
Orienteering race 31:42 [4] 5.7 km (5:34 / km)
shoes: X talon 212
Very scrappy for the first 4 controls but then it started to click and I was taking in a lot more of the detail on the map.
Worked hard all of the way and I'm happy how my fitness is progressing.
Worked hard all of the way and I'm happy how my fitness is progressing.