Training Log Archive: paul cIn the 7 days ending Dec 14, 2013:
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Saturday Dec 14, 2013 #
10 AM
running warm up/down 10:00 [1] 1.8 km (5:33 / km)
shoes: Salomon speed cross 3
11 AM
Orienteering race 31:57 [5] 5.6 km (5:42 / km) +180m 4:55 / km
ahr:179 max:188 shoes: Salomon speed cross 3
I love this area as it's fast and has a good map.
Started off ok but took the wrong RC to #2 taking in the hills. There were a lot of people out there today at the control circles so didn't need to find one until #11.
A clean run out with only up to a minute lost on RC rather than navigational blips.
HR tells the story of working hard and maybe a little lack of running fitness putting me down about 20 seconds per km than last year. Ed was in another league today though so still happy with 2nd place.
I ran 6.09km.
Started off ok but took the wrong RC to #2 taking in the hills. There were a lot of people out there today at the control circles so didn't need to find one until #11.
A clean run out with only up to a minute lost on RC rather than navigational blips.
HR tells the story of working hard and maybe a little lack of running fitness putting me down about 20 seconds per km than last year. Ed was in another league today though so still happy with 2nd place.
I ran 6.09km.
Friday Dec 13, 2013 #
6 PM
Swimming intervals 58:00 [4] 3.0 km (19:20 / km)
200 fs
200 pull
4 x 33 fast
8 x 300 off 20.
Mostly just over 5.10 for the rep and going on 5.30.
Not a bad session and another 3km in the bag.
200 pull
4 x 33 fast
8 x 300 off 20.
Mostly just over 5.10 for the rep and going on 5.30.
Not a bad session and another 3km in the bag.
Thursday Dec 12, 2013 #
6 PM
Circuits 45:00 [1]
C&C x 25. Starting to put in more exercises.
Wednesday Dec 11, 2013 #
5 PM
Circuits 30:00 [1]
C&C x 25.
6 PM
Swimming 45:00 [3] 2.0 km (22:30 / km)
Only time for some drills.
Tuesday Dec 10, 2013 #
10 AM
Note
The surgeon has given me the all clear to start running again. I'm not fully convinced yet but will add it in slowly and only a couple of times per week.
Orthotics will be needed so will sort them out soon.
Orthotics will be needed so will sort them out soon.
6 PM
Bike 39:00 [2] 10.52 mi (3:42 / mi)
To and from Kingston.
Orienteering 31:00 [2] 3.8 mi (8:09 / mi) +64m 7:45 / mi
shoes: Asics Culumus 14
An easy run around the northern part of the map. Legs need some conditioning for running though.
Monday Dec 9, 2013 #
7 PM
Circuits 45:00 [1]
Sunday Dec 8, 2013 #
9 AM
Bike long 2:21:47 [3] 39.21 mi (3:37 / mi) +556m 3:28 / mi
ahr:153 max:171
So at some point I had to start going longer.
Out to Redhill, East Grinstead and Hindleap.
Enjoyable ride though my legs weren't really ready for it.
Out to Redhill, East Grinstead and Hindleap.
Enjoyable ride though my legs weren't really ready for it.