Training Log Archive: paul cIn the 7 days ending May 4, 2013:
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Saturday May 4, 2013 #
running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Adidas swoops 2
Orienteering race 1:20:29 [5] 11.4 km (7:04 / km) +460m 5:52 / km
ahr:175 max:185 shoes: Adidas swoops 2
I thought I got #8 bang on but I went to the larger thicket to the SW. 30 secs.
Initially I thought I'd got the long leg wrong but as it turned out, I was only 30 seconds down and saved two contours. I tried to stay high to #14 but missed the open just before the control as I was too high and I carried on to the rough open to the S which all looked correct. 2.30.
What was pleasing though is that I got 6 of the fastest splits over the last 7 controls. All I had in my mind was Jez's 79 min time in my head and trying to beat it. It turned out though that I didn't but 4 others did...
Pretty happy now with the result and being strong in the 2nd half of the course. Next year M40, bring it on.
http://www.boc.routegadget.co.uk/boc/reitti.cgi?ac...
Friday May 3, 2013 #
running 30:14 [2] 4.54 mi (6:40 / mi)
ahr:153 max:162 shoes: Asics 2160 #2
Circuits 20:00 [1]
Thursday May 2, 2013 #
Bike warm up/down 19:30 [2] 6.17 mi (3:10 / mi)
Bike hills 57:35 [3] 13.76 mi (4:11 / mi) +500m 3:46 / mi
max:160
Transition run 13:59 [2] 2.0 mi (6:59 / mi)
ahr:159 max:170 shoes: Asics 2160 #2
Swimming 45:00 [3] 2.0 km (22:30 / km)
200 pull
7 x 50 drills/50 fs
5 x 100 on 2 min. 1.40's
200 pull
200 fs
Wednesday May 1, 2013 #
Orienteering 1:00:00 [3] **** 10.21 km (5:53 / km) +150m 5:28 / km
shoes: Adidas swoops 2
http://www.ntoa.com/training/tero_worldcup05_GB.pd...
I then put in on the updated route gadget for a more up to date map.
Went for a potter around and was fairly acurate for most of it. Stopped a few times to look at the route ahead and conditions were perfect with good running and weather. Time includes wu and wd. 40 mins overall with no flags and not pushing it.
Saw the Streets in the car park beforehand also getting some training in. I don't know why thay are using The Chanteries as the warm up area as Blackheath was origionally going to be used and much more relavent terrain?
Circuits 30:00 [1]
Tuesday Apr 30, 2013 #
Swimming intervals 42:00 [3] 2.0 km (21:00 / km)
200 pull
5 x 300 off 30
100 fs
It went better than I thought it would especially on the last 2 reps.
Bike intervals 1:46:55 [4] 35.91 mi (2:59 / mi) +241m 2:55 / mi
ahr:154 max:167 shoes: Planet X
Wind from the NE and quite strong so a mixed session doing reps both ways. Legs were better than yesterday but I suppose there were no real hills. Kept the HR in the 160's for the reps and 140's on recovery.
running 22:34 [1] 4.44 km (5:05 / km) +57m 4:47 / km
shoes: Asics 2160 #2
Monday Apr 29, 2013 #
Note
Bike 1:29:20 [3] 26.21 mi (3:25 / mi)
ahr:152 max:165
Transition run 13:34 [3] 2.0 mi (6:47 / mi)
ahr:158 max:167
Circuits 30:00 [1]
Sunday Apr 28, 2013 #
Bike long 3:03:25 [3] 55.57 mi (3:18 / mi) +605m 3:12 / mi
ahr:153 max:172 shoes: Planet X
I took the TT bike out of hibernation on friday night as it wasn't going to rain today. Rode the Henley course and will do this a few more times before September to feel really at home there.
A nice steady climb up to Nettlebed but the hill coming back from Watlington is a bugger. Hopefully it's just because I'm not bike fit yet but it might be an idea to change the cassette for the race. I then went back up to Nettlebed and did the first loop out to Gillotts School.
When I was driving the course, Garmin said 400m of climb and this only went up to 420 when I was riding, so a flatter course meaning faster time:-)
HR was up and I didn't feel I was pushing so I think that could be from yesterday as legs were tired from the start. It only went over 160 for the hill.
Transition run 30:00 [3] 4.58 mi (6:33 / mi)
ahr:163 max:172 shoes: Asics 2160 #2