Training Log Archive: paul cIn the 7 days ending Jan 6, 2014:
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Monday Jan 6, 2014 #
7 AM
Swimming 45:00 [2] 2.0 km (22:30 / km)
First one back and it was awful.
5 sets of 200o fs and 200 pull.
5 sets of 200o fs and 200 pull.
3 PM
Bike 1:01:23 [3] 17.63 mi (3:29 / mi) +138m 3:24 / mi
ahr:146 max:165
2 laps of the park in between the showers.
Sunday Jan 5, 2014 #
Event: DFOK Regional SE League
11 AM
Orienteering race 59:51 [4] 9.7 km (6:10 / km) +205m 5:35 / km
shoes: Salomon speed cross 3
A very muddy run but enjoyable to get out before the rain. A shame that half the controls were of an orange standard course. Dropped a few seconds on entry to #6 and exiting #8. Nearly overshot #10 but corrected nicely.
Ran 10.4km.
Ran 10.4km.
Saturday Jan 4, 2014 #
Note
(rest day)
Traveling home.
Friday Jan 3, 2014 #
7 PM
Circuits 30:00 [1]
Core x 15
Thursday Jan 2, 2014 #
10 AM
running hills 45:31 [4] 4.83 mi (9:25 / mi) +414m 7:27 / mi
ahr:154 max:188 shoes: Asics Culumus 14
Up the Rock to the top.
HR was in the 180's for most of the climb and I took it easy on the way down to not damage my quads.
HR was in the 180's for most of the climb and I took it easy on the way down to not damage my quads.
Wednesday Jan 1, 2014 #
Note
(rest day)
Started the new year walking up the Rock of Gibraltar in a glorious sunset.
Ready for a run up it tomorrow. Need to start getting more consistent with training in the next few months
Ready for a run up it tomorrow. Need to start getting more consistent with training in the next few months
Tuesday Dec 31, 2013 #
8 AM
Swimming 45:00 [2] 2.0 km (22:30 / km)
Lots of pull and paddles. Not feeling very pool fit but it should come back soon enough.
12 PM
Circuits 30:00 [1]
C&C x 15
3 PM
Bike 1:00:58 [3] 17.52 mi (3:29 / mi) +143m 3:24 / mi
ahr:155
Last one around the park for the year. Should have worn my seal skins but nice to see the sunset on a good year.