Training Log Archive: paul cIn the 7 days ending Jan 28, 2018:
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Sunday Jan 28, 2018 #
11 AM
running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Salomon speed cross 3
Orienteering race 1:16:23 [4] 11.1 km (6:53 / km) +290m 6:05 / km
shoes: Salomon speed cross 3
Felt good physically on warm up but after going up to #10 I knew it was going to be a slog.
A nice start to the course with 11 controls in as many minutes so it kept you on your toes.
I dropped time on #3 as I didn't agree that the control was on the middle of the spur.
I was happy with my RC to #12 although in hindsight, going across the rough open before the control was very tough.
I had a good route to #15 but dropped time in the circle and then drifted too far right for #17.
Happy to nail #19 but my plan wasn't good enough for #20. I thought, along with Peter, that the track to the N was further away than mapped so never saw it. This left me closer to the stream than I wanted to so had to re-adjust. I should have followed the red line from the control but my legs were telling me to take the easy option.
I first saw Peter going up the hill to #21 and caught sight of Paul G punching the control.
I had them as I small train to #23 but my legs were shot and I think I only pulled away fast walking up the hill to #24.
I was scrappy to #25 and #26 before nailing it all to #33.
Not the best direction out of it and I over corrected too much for the control, hitting the gully too far S.
My legs were understandably very spent after yesterdays ride but that's just the way I want it for the next 4 months.
A nice start to the course with 11 controls in as many minutes so it kept you on your toes.
I dropped time on #3 as I didn't agree that the control was on the middle of the spur.
I was happy with my RC to #12 although in hindsight, going across the rough open before the control was very tough.
I had a good route to #15 but dropped time in the circle and then drifted too far right for #17.
Happy to nail #19 but my plan wasn't good enough for #20. I thought, along with Peter, that the track to the N was further away than mapped so never saw it. This left me closer to the stream than I wanted to so had to re-adjust. I should have followed the red line from the control but my legs were telling me to take the easy option.
I first saw Peter going up the hill to #21 and caught sight of Paul G punching the control.
I had them as I small train to #23 but my legs were shot and I think I only pulled away fast walking up the hill to #24.
I was scrappy to #25 and #26 before nailing it all to #33.
Not the best direction out of it and I over corrected too much for the control, hitting the gully too far S.
My legs were understandably very spent after yesterdays ride but that's just the way I want it for the next 4 months.
7 PM
Swimming 1:00:00 [3] 2.0 km (30:00 / km)
Good session with Alan but there was a lot of fin work so I cramped up a lot. Probably the result of todays race.
Saturday Jan 27, 2018 #
9 AM
Bike long 2:53:40 [3] 48.98 mi (3:33 / mi) +831m 3:22 / mi
Out to Petworth.
Nice route and hardly any stopping. I fueled well and felt good at the end.
Nice route and hardly any stopping. I fueled well and felt good at the end.
Friday Jan 26, 2018 #
5 PM
Circuits 30:00 [1]
Usual.
9 PM
Swimming 1:00:00 [4] 2.5 km (24:00 / km)
The session went very quickly tonight.
Thursday Jan 25, 2018 #
5 PM
Circuits 30:00 [1]
C&C x 20.
6 PM
Bike 1:00:00 [3] 17.5 mi (3:26 / mi)
Just ticking over.
Wednesday Jan 24, 2018 #
Swimming 1:10:00 [4] 2.85 km (24:34 / km)
Lots of 100’s and I was full of energy.
6 PM
Circuits 30:00 [1]
Core x 20.
Tuesday Jan 23, 2018 #
7 PM
Orienteering race 29:54 [4] 4.73 km (6:19 / km)
shoes: X talon 212
A very scrappy run and dropped about 2.50 overall.
Not the best of starts in the first quadrant but I got a lot of fastest splits in the 2nd.
I tired very early due to Sundays race and my left calf nearly blew up so happy to make it around.
Not the best of starts in the first quadrant but I got a lot of fastest splits in the 2nd.
I tired very early due to Sundays race and my left calf nearly blew up so happy to make it around.
Monday Jan 22, 2018 #
8 PM
Bike 1:00:00 [3] 17.5 mi (3:26 / mi)
Took it easy tonight as my legs are understandably tired.