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Training Log Archive: mushy_pea

In the 7 days ending Jun 3, 2008:

activity # timemileskm+m
  Orienteering2 2:45:37 9.46(17:30) 15.23(10:52) 7675 /6c83%
  Swimming4 1:18:00 2.3(33:56) 3.7(21:05)
  Running1 35:13 4.16(8:28) 6.7(5:15)
  Gym1 33:00 3.0 4.83
  Total6 5:11:50 18.93 30.46 7675 /6c83%

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Tuesday Jun 3, 2008 #


It's the second day resting the legs. Though didn't feel so restful as I was up early for work, and on my feet all day.

Swimming long (Frontcrawl) 20:00 [3] 1.0 km (20:00 / km)

20 min, 20 lengths.
It's the norm these days.

Monday Jun 2, 2008 #


Legs are feeling weary and am nervous about Kilpatricks Hill Race that I've agreed to do on Wednesday evening (9.6km, 426m climb).
So am resting the legs over the next 2 days with just swimming as my form of training.

Swimming long (Frontcrawl) 18:00 [3] 0.75 km (24:00 / km)

Slow due to slow people in the lane.
Quite frustrating so stopped earlier than would have liked.

Sunday Jun 1, 2008 #

Event: ESOC Long-O

Orienteering race (ESOC Long-O) 1:49:18 [5] * 9.3 km (11:45 / km) +495m 9:17 / km
ahr:171 max:189 spiked:5/6c shoes: VJ Twister

Much more successful than my effort 2 years ago.
Found the hills tough, and must have walked about half the course.
Control 2 wasn't there, but I didn't waste much time looking (as there had been a similar incident last time).
Later saw a better route option to number 2, veered too low to number 5, and was silly enough to run past number 6 wasting about 3min!
Finished 17th out of 31. Quite happy with that.


Saturday May 31, 2008 #

Event: Irish 3 Day

Orienteering race (ELO 60min Score) 56:19 [4] 5.93 km (9:30 / km) +272m 7:44 / km
ahr:173 max:186 shoes: VJ Twister

The weather was hot, hot, hot!
Had a route in mind that would involve backtracking from the start to get 1 and 2, if I had time at the end. Sillyness meant I ran past 4 and decided to get it on my way back too.
No huge mistakes, but wasn't exactly spiking most controls.

Ended up getting 18 of 22 controls in order to make it back in time. Tactics paid off as I was in 3rd place (behind Andrew Dagleish and Duncan Grassie)!

My route is currently here (on an inferior map):


Friday May 30, 2008 #

Running long (Meadows) 35:13 [3] 6.7 km (5:15 / km)
ahr:172 max:189 shoes: Saucony Grid Fusion

Ran 2 and a half laps of the Meadows with Kyle.
Followed from a much-needed rest day yesterday.
Felt ok, was lapping at roughly 11:56 min.
Have in detail analysis with my new Garmin 305 on Motionbased:

Swimming long (Frontcrawl) 20:00 [3] 1.0 km (20:00 / km)

Felt I had improved breathing and rhythm today.
Did frontcrawl contiuously, needing to fix goggles after 3 and 12 lengths.

Self-discipline in counting helped me determine the distance accurately.
20 lengths in 20 min.


Relieved to get the degree grade that I hoped for (",)

Thursday May 29, 2008 #

(rest day)

The Garmin Forerunner 305 arrived in perfect time for my rest day.
Look forward to testing it tomorrow!

Wednesday May 28, 2008 #

Gym warm up/down (Cycle) 5:00 [3]
shoes: Saucony Grid Fusion

Just a short warm-up on the bike, at intensity 4.

Gym (Cross-trainer) 28:00 [4] 4.83 km (5:48 / km)
ahr:168 max:185 shoes: Saucony Grid Fusion

Did a set programme on the bike involving alternating intervals of 4 mins between intensity 3 and 8.
At intensity 3: strides = 110 av, 125 max
At intensity 8: strides = 200 av, 240 max

Swimming long (Frontcrawl) 20:00 [3] 0.95 km (21:03 / km)

Swim was slower than I would have liked, however, I haven't swim since last November, so can't really complain.
20 min continuous frontcrawl.
Felt good swimming in the "medium speed" lane, but will have to persist to improve to the "fast lane", which shouldn't take too long.
Did this after the short gym session...maybe a reason I didn't have the usual speed?

The distance is a bit of a guess, calcuted by guess and comparison to Kyle's effort. I've never been a good one for counting lengths!!

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