Training Log Archive: paul cIn the 7 days ending Feb 17, 2013:
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Sunday Feb 17, 2013 #
12 PM
running warm up/down 7:00 [1] 1.37 km (5:07 / km)
Orienteering race 1:00:36 [5] 9.4 km (6:27 / km) +280m 5:37 / km
A pretty crap run overall. Was off the pace from the start technically. I seemed to just run to the circle and hope I'd find it. Dropped time at #3 because of this and then nearly ran off the map to #4. Even when I was in the circle, I ran right past it.
Took at wrong RC on the 2nd half of the leg to #10. Misread the tracks to #14 & 15. 50m off to the right on #17 and between Ed and myself, we both distracted eachother for #20.
Definately one to forget but not the lessons learn't.
Ran a distance of 10.78km.
http://www.slow.routegadget.co.uk/cgi-bin/reitti.c...
Took at wrong RC on the 2nd half of the leg to #10. Misread the tracks to #14 & 15. 50m off to the right on #17 and between Ed and myself, we both distracted eachother for #20.
Definately one to forget but not the lessons learn't.
Ran a distance of 10.78km.
http://www.slow.routegadget.co.uk/cgi-bin/reitti.c...
Saturday Feb 16, 2013 #
4 PM
Swimming 45:00 [3] 2.0 km (22:30 / km)
200 of fs, pull, kick with fins and fs.
6 sets of 66 drill/66 fs.
6 x 33 fast/33 easy off 30.
I was feeling the water tonight really well.
6 sets of 66 drill/66 fs.
6 x 33 fast/33 easy off 30.
I was feeling the water tonight really well.
Friday Feb 15, 2013 #
4 PM
Bike 1:19:43 [3] 24.26 mi (3:17 / mi)
A steady 3 laps.
6 PM
Swimming 40:00 [3] 2.0 km (20:00 / km)
200 fs
3 x 200 bl 5 off 10
3 x 200 bl 3 off 20
3 x 200 fast off 30
All the 2's were with the pull bouy and my triceps are killing me now.
3 x 200 bl 5 off 10
3 x 200 bl 3 off 20
3 x 200 fast off 30
All the 2's were with the pull bouy and my triceps are killing me now.
Thursday Feb 14, 2013 #
4 PM
running 51:37 [2] 6.75 mi (7:39 / mi) +312m 6:41 / mi
shoes: Salomon speed cross 3
Up to the Common for more checking of sites. Took this as an easy run but I think the climb is way out.
Wednesday Feb 13, 2013 #
2 PM
Bike 1:47:32 [3] 28.81 mi (3:44 / mi) +477m 3:33 / mi
First slightly longer ride for a while. Lots of climbing in the first half and very cold with snow on the tops still. Hands were suffering towards the end and I wished I hadn't had a shave on Sunday for the downhills.
From the car park, Effingham Junction, down Whitedown, Leith, Coldharbour, Dorking, Mickleham and back through Effingham.
From the car park, Effingham Junction, down Whitedown, Leith, Coldharbour, Dorking, Mickleham and back through Effingham.
Tuesday Feb 12, 2013 #
1 PM
running long 1:32:57 [3] 14.0 mi (6:38 / mi) +288m 6:14 / mi
shoes: Asics 2160 #2
My legs were still heavy from Sunday but performed very well. The quads feel like they are loading up on the training so all is good.
2 laps of Richmond Park in 47 and then 46 mins. Didn't feel like I was pushing the 2nd lap to go faster but felt very strong the whole way around.
2 laps of Richmond Park in 47 and then 46 mins. Didn't feel like I was pushing the 2nd lap to go faster but felt very strong the whole way around.
Monday Feb 11, 2013 #
7 AM
Swimming 45:00 [3] 2.0 km (22:30 / km)
I really don't like swimming in the mornings as it always feels awkward.
200 fs
200 pull
200 kick
200 fs
3 x 2 lengths build
Then into 5 x 3 @2.00
5 x 2 @1.20
5 x 1 @40
200 fs
200 pull
200 kick
200 fs
3 x 2 lengths build
Then into 5 x 3 @2.00
5 x 2 @1.20
5 x 1 @40
4 PM
Bike 1:00:00 [3] 18.0 mi (3:20 / mi)
On the trainer.
Nice and easy session as my quads are pretty shot from yesterday. Some single leg work thrown in.
Nice and easy session as my quads are pretty shot from yesterday. Some single leg work thrown in.