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Training Log Archive: paul c

In the 7 days ending May 14, 2011:

	activity	#	time	miles		km		+m
	Bike	4	7:08:38	131.83	(3:15)	212.16	(2:01)
	Swimming	4	2:36:00	6.18	(25:16)	9.94	(15:42)
	Orienteering	1	1:28:37	6.46	(13:43)	10.4	(8:31)	360
	running	2	47:00	5.79	(8:07)	9.32	(5:03)
	Circuits	1	30:00
	Transition run	2	25:01	4.0	(6:15)	6.44	(3:53)
	Total	12	12:55:16	154.26		248.26		360
averages - sleep:6.8

4:12

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Saturday May 14, 2011 #

Event: British Orienteering Championships

11 AM

running 5:00 [1] 1.0 km (5:00 / km)
slept:7.0 shoes: Adidas swoops 2

Orienteering race 1:28:37 [4] 10.4 km (8:31 / km) +360m 7:16 / km
shoes: Adidas swoops 2

British M35L.
What a crap run.
Started making small errors on all controls and stuffed up #7 by 3mins. Couldn't get running with the underfoot conditions as I'm a southern softy!!! Got the middle part going ok then too many mistakes on the final part. I hate 1:15000.

Course 6 - Splits

Friday May 13, 2011 #

Note
(rest day)

Feeling very refreshed and ready for another 3 weeks hard training starting with a smashfest on sunday.

Thursday May 12, 2011 #

6 AM

Swimming 45:00 [3] 2.0 mi (22:30 / mi)
slept:7.0

200 crawl, kick, crawl, pull, crawl, catch up, crawl, croc, crawl and pull.

C • what's a croc? 6

5 PM

Bike 1:00:00 [3] 18.1 mi (3:19 / mi)

Aldershot, Ash, Frimley and home.

Wednesday May 11, 2011 #

6 AM

Swimming 37:00 [3] 1.9 km (19:28 / km)
slept:7.0

Pull session.
200 crawl.
2,3,2,1 crawl,2,3,2,2 crawl.

5 PM

running warm up/down 15:00 [1] 2.0 mi (7:30 / mi)
shoes: Asics 2150

running 27:00 [4] 5.1 km (5:18 / km)
shoes: Asics 2150

Grass.
3 sets of
3 min, 2 min and 1 min.
Then 5 x 1 min.
All off 1 min.

Tuesday May 10, 2011 #

6 AM

Swimming 42:00 [3] 2.0 mi (21:00 / mi)
slept:6.0

200 crawl.
200 pull.
4, 3, 2, 1.
8 x 50.
200 crawl.

7 PM

Bike 51:00 [4] 17.0 mi (3:00 / mi)

4 x 10 min in the gym.
2 at 14 and 2 at 15.
HR
156 163
158 165
169 177
171 179

8 PM

Transition run 12:00 [4] 2.0 mi (6:00 / mi)
shoes: Asics 2150

Floating.

Circuits 30:00 [3]

Core x 30 and 2 min.

Monday May 9, 2011 #

6 AM

Swimming 32:00 [3] 1.6 km (20:00 / km)
slept:7.0

Week 4 day 1.
An easy week hoping to concentrate more on the swimming before pushing on again next monday.
200 crawl.
200 pull.
200 kick.
200 catch up.
200 crawl.
200 recovery.
200 croc.
200 crawl.

4 PM

Bike 1:05:15 [3] 20.01 mi (3:16 / mi)

Easy one around Richmond Park.

5 PM

Transition run 13:01 [3] 2.0 mi (6:30 / mi)
shoes: Asics 2150

Sunday May 8, 2011 #

9 AM

Bike long 4:12:23 [3] 76.72 mi (3:17 / mi)
ahr:151 max:177

Sportive.
Started from Ockham, out towards Petworth.
Two sportives got mixed up here with another using yellow signs as well. Their marshals diverted us onto their course even though theirs was a women only and some of the riders around me were very hairy arsed!!!
At this point I was starting to feel the hills. I don't know why but had felt crap from the start so I turned around and headed up towards Guildford.
Did get pooped on from a bird(the fluffy kind) today for the first time in my life.

5 PM

Note

I was driving home along the Hogs Back which is a dual carriway and a woman who was using her phone was driving in the fast lane the WRONG WAY. Completely unaware of the flashes from other drivers and the arrows on the ground against here.

C • bloody hell 2

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