Training Log Archive: paul cIn the 7 days ending Dec 10, 2012:
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Monday Dec 10, 2012 #
6 PM
Swimming 45:00 [3] 2.0 km (22:30 / km)
400 wu
600 drill
2 sets of 5 x 50@60(43's)
3 x 100@2min(1.35's)
200 wd
600 drill
2 sets of 5 x 50@60(43's)
3 x 100@2min(1.35's)
200 wd
Sunday Dec 9, 2012 #
11 AM
running 10:00 [1] 2.0 km (5:00 / km)
Orienteering race 54:14 [4] 8.5 km (6:23 / km) +200m 5:43 / km
Nice area to run on in places and the Butterfly loops helped us keep to these.
Lost about 1 minute throughout the course but not killing myself too hard which kept the mistake count down.
15 sec at #5 as I could have cut the corner to the fence.
30 sec at #16 as the veg had changed.
15 sec on #25 as I drifted left.
Lost about 1 minute throughout the course but not killing myself too hard which kept the mistake count down.
15 sec at #5 as I could have cut the corner to the fence.
30 sec at #16 as the veg had changed.
15 sec on #25 as I drifted left.
Saturday Dec 8, 2012 #
9 AM
Bike 1:33:47 [3] 27.56 mi (3:24 / mi)
Boxhill looked wonderful this morning even though my bike fitness was not.
4 PM
Swimming 40:00 [3] 2.0 km (20:00 / km)
5 sets of 200 swim and 200 crawl.
Front end felt good as well as the 6 beat.
Front end felt good as well as the 6 beat.
Friday Dec 7, 2012 #
6 PM
Swimming 45:00 [3] 2.0 km (22:30 / km)
Garrison 50m.
500 mixed wu
250 pre set
4 sets of 5 x 50 @60 build.
Times were slow due to long course.
250 wd.
500 mixed wu
250 pre set
4 sets of 5 x 50 @60 build.
Times were slow due to long course.
250 wd.
Thursday Dec 6, 2012 #
Note
(rest day)
Meetings getting in the way.
Wednesday Dec 5, 2012 #
3 PM
Bike 57:12 [3] 17.54 mi (3:16 / mi)
Getting colder.
Tuesday Dec 4, 2012 #
7 PM
running warm up/down 13:37 [1] 1.56 mi (8:44 / mi)
shoes: Asics 2160 #2
running tempo 29:30 [4] 4.3 mi (6:52 / mi)
shoes: Asics 2160 #2
Threshold session on Clapham Common.
10 min, 5, 5, 5 all off a 90 sec jog.
Nice to go out and back so we all had a target to work on. It felt good and never went into lactic.
Distances were
1.7m@5.53 pace
0.87m@5.43 pace
0.86m@5.47 pace
0.87m@5.43 pace
10 min, 5, 5, 5 all off a 90 sec jog.
Nice to go out and back so we all had a target to work on. It felt good and never went into lactic.
Distances were
1.7m@5.53 pace
0.87m@5.43 pace
0.86m@5.47 pace
0.87m@5.43 pace