Training Log Archive: paul cIn the 7 days ending Sep 6, 2015:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||
|
|
|
|
|
|
| |||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Sep 6, 2015 #
11 AM
Orienteering race 1:19:01 [4] 9.1 km (8:41 / km) +300m 7:27 / km
shoes: Adidas swoops 2
Started 8 seconds behind the runner in front and he could run. I had to let him go but got in front at #7. He soon caught up and overtook leaving me with another hard day in the terrain.
A good weekends exercise.
A good weekends exercise.
Saturday Sep 5, 2015 #
Event: Caddihoe Chase Day 1/2
2 PM
Orienteering race 1:21:39 [4] 9.1 km (8:58 / km) +360m 7:29 / km
shoes: Salomon speed cross 3
Beautiful area and good vis but a bugger to get through. Made too many errors looking for very make shift hides but a good session in terrain.
Friday Sep 4, 2015 #
4 PM
Swimming intervals 40:00 [4] 2.0 km (20:00 / km)
500 wu
3 x 400 off 30 seconds.
4 x 25 hard
200 mixed stroke
7.02 average so a long way to go but not a bad start.
3 x 400 off 30 seconds.
4 x 25 hard
200 mixed stroke
7.02 average so a long way to go but not a bad start.
5 PM
Circuits 30:00 [3]
Upper weights and core x 20.
Thursday Sep 3, 2015 #
4 PM
Bike 59:26 [3] 17.43 mi (3:25 / mi) +229m 3:17 / mi
ahr:146 max:167
20 mins steady
5 x 3 min just below FTP and 1 min steady.
20 mins steady.
5 x 3 min just below FTP and 1 min steady.
20 mins steady.
5 PM
Transition run 20:00 [3] 4.52 km (4:25 / km)
ahr:158 max:167 shoes: Asics Culumus 14
Steady around the pitches.
Wednesday Sep 2, 2015 #
8 AM
Swimming 40:00 [3] 2.0 km (20:00 / km)
4,3,2,1 x 2 with fs and paddles.
5 PM
Circuits 45:00 [2]
Weights and core x 20.
Tuesday Sep 1, 2015 #
5 PM
Bike hills 1:00:09 [3] 14.85 mi (4:03 / mi) +528m 3:39 / mi
ahr:149 max:162
I did a loop through Mickleham and then 4 reps of Box Hill. Took it steady and averaged 12.45 for the turn around.
6 PM
Transition run hills 26:12 [4] 5.01 km (5:14 / km) +214m 4:19 / km
ahr:153 max:176 shoes: Adidas swoops 2
Swapped kit and 2 reps from the turning at the bottom of the road up to the grave stone at the top of Box Hill.
Legs feeling it on these as expected but ground it out.
Legs feeling it on these as expected but ground it out.
C • Nice 2
Monday Aug 31, 2015 #
11 AM
Swimming 20:00 [2] 1.0 km (20:00 / km)
Out to the first bridge at Amager Strand. Will be an easy swim for sighting.
Wish I'd bought my wetsuit for 14 degrees.
Wish I'd bought my wetsuit for 14 degrees.