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Training Log Archive: paul c

In the 7 days ending Feb 25, 2008:

activity # timemileskm+m
  running6 5:01:18 38.75(7:47) 62.36(4:50)
  Orienteering2 2:07:04 13.05(9:44) 21.0(6:03) 36527 /30c90%
  Circuits2 1:00:00
  Total6 8:08:22 51.8 83.36 36527 /30c90%

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Monday Feb 25, 2008 #

running 38:55 [2] 5.15 mi (7:33 / mi)
ahr:150 max:180 shoes: Asics Kayano

Run with my housemate. This is the start of a well needed easy week before the Reading half.

Circuits 30:00 [3]

Sunday Feb 24, 2008 #

Event: LOK Holmbury Hill Regional Event
 

running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Twisters

Orienteering race 1:07:55 [5] *** 11.1 km (6:07 / km) +365m 5:15 / km
ahr:175 max:187 spiked:27/30c shoes: Twisters

LOK badge event at Holmbury Hill(M21L). Really nice runable forest. A great run technically, only lost about a minute and felt pretty strong after yesterday.
C • 2nd 6

Saturday Feb 23, 2008 #

running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Asics Kayano

running race 39:25 [5] 6.24 mi (6:19 / mi)
ahr:183 max:190 shoes: Asics xc spikes

National XC champs, Alton Towers. 333rd. Hilly(not to my liking), but a good course. One big hill(x 3 laps) that I felt strong on, but it took an age to recover and feel comfortable again. Legs screwed for tomorrow now but I need the training.

Friday Feb 22, 2008 #

Note
(rest day)

Thursday Feb 21, 2008 #

running 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics Kayano

20 min jog, 6x100m strides then 10 min jog.

Wednesday Feb 20, 2008 #

running warm up/down 25:00 [2] 3.0 mi (8:20 / mi)
shoes: Twisters

Orienteering race 59:09 [4] 9.9 km (5:58 / km)
ahr:163 max:174

Army league race. New forest. Very wet under foot. Bad route choice to 1, lost 2 mins at 9(bingo) and went to 18 before 13. Ok run and felt pretty easy.

running 28:00 [2] 4.0 mi (7:00 / mi)
ahr:147 max:151 shoes: Asics ds racer

Couldn't face the cold tonight so went to the gym and used the treadmill.

Circuits 30:00 [3]

Tuesday Feb 19, 2008 #

running 29:58 [2] 4.01 mi (7:28 / mi)
ahr:168 max:188 shoes: Asics Kayano

running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics Kayano

running intervals 40:00 [5] 7.0 km (5:43 / km)
shoes: Asics xc spikes

Grass. TOP TIP. Never get COMPETATIVE in an all you can eat chinese buffet the afternoon of a session. Thought I would be saying hello to the crispy duck again during the K,s. 5x400m, 2x1km, 5x400m and 5x200m. Recoveries were 1min after the 4,s, 1.30 for the K,s and 45 sec on the 2,s. 76,s, 3.22,s, 75,s and 32,s. Felt very easy after the K,s.

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