Training Log Archive: paul c

10 x 200 in a very busy pool on 4 min. Not the best of sessions.

From the PT School to the start with a few spin ups.

This is early to do this in this years program but at least it gives me a starting point.
Wasn't sure what to expect especially doing it on my own and on the training bike.
Went off steady ish but soon found it tough going into a slight wind. Legs were working harder than my CV which is to be expected. Got to the halfway point in 14.00 and then used the wind up the hill. Back in 12,58 and worked hard all the way.
It's definitely a target that I will smash after the first block of training and will be good to see the progression as I'll be doing a few more of these.

Back up the hill with the wind in my favour.

Did this bear foot around the polo fields.

C • Henley 11

A nice recovery ride out towards Weybridge. Kept the HR low but the legs didn't enjoy the inclines through RP.

C • HR 2

This felt very comfortable.

C & C x 16.

British Relays Holmbury Hill 3rd leg. I love this area. Not very technical and wonderful running.
I went off in 11th with SYO and decided to pace my own race rather than stupidly try to stay with him. Fortunately we were on different gaffles so I settled in to try and make it safe. After the long slog up the hill towards #2 I was very hesitant going in but no major worries. I didn't use a good enough bearing on #4 and ended up in the open to the East.
#7 seemed a long way down the ride but got there eventually. Ok to #10 but was too low going into #11.
I could have had straighter lines to 14 and 15. As I exited towards #16 I noticed a dark top out of the corner of my eye coming in some way off. I didn't think anything off it at the time but it turns out it was Mark.
I was clean to 16 and as I got to the edge of of the open, I saw Jon X and Duncsn Archer off on their merry way to 18. I then got excited and proceeded to fuck #17 letting Bown past me. I tried to push it on the path behind him but he kept it to about 20m. Up the hill to #18 I slowly caught him up and decided rather than get stupid and push past him, to check my codes and wait. I tried to nip in front at 19 but he pushed a little so I waited and kicked hard to 20. This worked and we ended up in 9th. Not a bad result but with some team changes, should have been 6th.
I was again happy with the physical side not really tiring until the end.

Event: British Orienteering Championships 2013
 

Made sure I got a start that put me all on my own for the course with no distractions. I started off ok and up the first hill I didn't feel the weeks training in my legs so was happy. Clean to 5 but then stuffed 3 mins on #6. I got into the control circle ok but then didn't read the contour detail well enough and just ran around in circles until I found it.
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...

Course 6 - Splits

Steady along the river but it felt crap. Was never in a rhythm and all over the place.

Core x 15.

From the top of Boxhill around the Ballbuster loop to the bottom of the hill.

5 reps up Boxhill. With one eye on Saturday I kept this very steady and never really got to push. HR in the late 150's and mostly just pootling up in 3rd gear.

Along the top in great conditions.

200 fs
200 pull
7 x 50 drills/50 fs
5 x 100 on 2 min. 1.40's
200 pull
200 fs

I downloaded the World Cup Middle course from 2005 on Leith Hill with a 1:7500 scale.

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?

C • Fascinating 2

C & C x 15.