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Training Log Archive: A damp otter

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Cycling2 3:49:34 56.79(4:03) 91.4(2:31) 1773
  Swimming5 2:42:00 3.77(43:01) 6.06(26:44)
  Running3 2:08:34 16.89(7:37) 27.18(4:44) 471
  Strengh and conditioning3 45:00
  Warm up/ Warm down3 33:00 4.05(8:09) 6.52(5:04) 82
  Orienteering1 14:53 2.05(7:15) 3.3(4:31)
  Total14 10:13:01 83.55 134.46 2326

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

2 PM

Cycling (Cycle in the Peaks) 1:53:41 [2] 48.7 km (2:20 / km) +812m 2:09 / km
ahr:152

Cycle in the peaks, Rivelin, Bradfield, Ladybower, Hathersage, Fox house and back. Got caught in a couple of showers.

Saturday Oct 8, 2016 #

3 PM

Swimming (9x 133m 1x266) 45:00 [2] 2.0 km (22:30 / km)

20 length warm up and drills then, 9x 133m (off 30) and then 1x266. Think I'm finally past the waterboarding stage.
4 PM

Strengh and conditioning (Short arms + core) 10:00 [2]

Short arms and core session.

Friday Oct 7, 2016 #

12 PM

Running (Standard Rivelin) 1:00:25 [2] 11.1 km (5:27 / km) +265m 4:52 / km
ahr:148

Standard Rivelin with Matt and Patrick.
5 PM

Swimming (Freestyle) 40:00 [2] 1.66 km (24:06 / km)

it Actually felt like I made some progress today, at least with my breathing anyway.
6 PM

Strengh and conditioning (Short session ) 17:00 [2]

Another short session.

Thursday Oct 6, 2016 #

4 PM

Swimming (Swimming ) 32:00 [2] 1.2 km (26:40 / km)

Mostly kicking and working on technique, a bit better than Tuesday.
5 PM

Warm up/ Warm down warm up/down (Warm up jog ) 15:55 [2] 3.2 km (4:58 / km) +82m 4:25 / km

Long warm up jog.

Orienteering race (Botanical sprint races) 14:53 [4] 3.3 km (4:31 / km)
ahr:173

2 Short sprint races round the Botanical gardens, long race first wasn't planning ahead very well and one of my routes didnt exist anymore, medium was a bit better.

Wednesday Oct 5, 2016 #

1 PM

Cycling (UOSCC ride ) 1:55:53 [3] 42.7 km (2:43 / km) +961m 2:26 / km

Went along on the cycle club B ride, first time riding in a group which was good but not enjoying the downhills and keeping on peoples wheels on rough roads, felt like i was reasonably alright on the hills though which is a positive. Hilly route out round the shrines, Grenoside and lower Bradfield.

Tuesday Oct 4, 2016 #

3 PM

Swimming (Easy swim) 25:00 [2] 0.7 km (35:43 / km)

Easy swim, Slightly better than yesterday.
5 PM

Warm up/ Warm down warm up/down (Warm up jog ) 7:41 [2] 1.65 km (4:39 / km)

Extended jog to Endcliffe park.
6 PM

Running intervals (Intervals 9x2(1)) 26:01 [5] 7.28 km (3:34 / km) +86m 3:22 / km
ahr:180 max:185

Intervals with athletics, 9x 2mins with 1 min jog recoveries.

Warm up/ Warm down warm up/down (Warm down jog) 9:24 [2] 1.67 km (5:38 / km)

Warm down jog back.

Monday Oct 3, 2016 #

4 PM

Running (Easy run Porter) 42:08 [2] 8.8 km (4:47 / km) +120m 4:29 / km
ahr:152 shoes: Inov8 f-lite 195 (blue+red)

Easy run up Porter with Nathan and Olly.
6 PM

Swimming (Swim session) 20:00 [2] 0.5 km (40:00 / km)

Swim session with triathlon, still not very successful.

Strengh and conditioning (Strength session) 18:00 [2]

short circuit session.

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