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Training Log Archive: paul c

In the 7 days ending Jun 9, 2008:

activity

time

miles

running

3:25:28

26.25

(7:50)

42.25

(4:52)

Orienteering

1:30:50

6.21

(14:37)

10.0

(9:05)

320

13 /

14c

92%

Total

4:56:18

32.46

(9:08)

52.25

(5:40)

320

13 /

14c

92%

1:35

0:00

» now

Monday Jun 9, 2008 #

running 40:00 [2] 6.0 mi (6:40 / mi)
ahr:156 max:166 shoes: Asics Kayano 13

A bit too hot today so took it nice and easy. Up the canal to mychett and back.

Sunday Jun 8, 2008 #

Event: HOC National Event, Brown Clee

running 20:00 [1] 1.0 mi (20:00 / mi)
shoes: Twisters

Orienteering race 15:00 [4] 1.0 km (15:00 / km)
shoes: Twisters

Was very negative towards the start for some reason. Legs were tired from yesterday and the warm up area was shit. Couldn't even run in there.
Started off ok but missed #1 as I was in the small copse to the south even though this in reality was bigger than the one where the control was. My 6 minute man caught me up and I punched the control. Got to 2 ok then binned it on the way to 3. I just couldn't be arsed so I sat on top of the hill for a while and then jogged back to the finish.
I don't feel at all guilty that I retired as I think with with the attitude that I had, I would of been out there for some time.

C • Bin 2

Saturday Jun 7, 2008 #

running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Asics ds racer

Orienteering race 18:16 [5] * 2.9 km (6:18 / km) +50m 5:48 / km
ahr:184 max:189 spiked:13/14c shoes: Asics ds racer

Uk Cup Final Sprint Race Shrewsbury. Lovely morning and a solid start. Took some good route choices and ran well until I got to #8 and got the 3 alleys before the correct one. Lost about 1.20 and it cost me many places. The rest of the course was pretty clean.

running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Twisters

Orienteering race 57:34 [5] 6.1 km (9:26 / km) +270m 7:44 / km
ahr:178 max:186 shoes: Twisters

Middle Final Weston Heath. Technical area for me and got lucky for the first 14 controls. Only a few misses.
#4 30 sec, hit path north.
#9 40 sec, too far north.
#10 45 sec. missed E side.
#12 30 sec.
#15 4 min. Wrong spur twice.
#17 2 min South.
#19 20 sec. Hit path.
Overall this was a disaster but some good technical training.

Friday Jun 6, 2008 #

Event: GBR WOC Selection Races (Middle and Sprint)

Note
(rest day)

Thursday Jun 5, 2008 #

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

running intervals 22:00 [4] 3.2 km (6:52 / km)
shoes: Asics ds racer

Grass. 800m, 6x200, 6x200. Recoveries 2min after each set and 100m jog between 200's. Felt really good again tonight but didn't push 100%.
Times were 2.33 for the 8 and 34 and 33's for the 2's.

Wednesday Jun 4, 2008 #

running 50:28 [3] 8.02 mi (6:18 / mi)
ahr:167 max:178 shoes: Asics Kayano 13

I managed to sell my race entry last night so I went to the St. Mary's Classic instead and saw some great races.
Did a run from the Uni to Bushy Park, around it and back. Felt absolutely great. Took it pretty steady and never seemed to need to push it at all.
Bring on the weekend!!!

Tuesday Jun 3, 2008 #

running warm up/down 14:00 [2] 2.0 mi (7:00 / mi)
shoes: Asics Kayano

running intervals 9:00 [3] 2.0 km (4:30 / km)
shoes: Asics ds racer

Track. Only did 1200 and 2x400 before I sacked the session. Just not feeling right. Could have carried on and I'm feeling a bit guilty, but I'm not into flogging a dead horse.

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