Training Log Archive: paul cIn the 7 days ending Dec 7, 2014:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Sunday Dec 7, 2014 #
8 AM
Swimming 1:00:00 [3] 3.0 km (20:00 / km)
Mostly steady pulling with some fs throw in.
Happy with the week.
Happy with the week.
Saturday Dec 6, 2014 #
Event: SN - Saturday Series 3
10 AM
Orienteering 31:22 [3] 4.9 km (6:24 / km) +40m 6:09 / km
ahr:155 shoes: Salomon speed cross 3
I initially went out easy but after catching up Angus went into steady mode although HR was low. Loved being out in the woods again even if a few controls were in the wrong place.
My ego got the better of me on the run in....
Foot still a little sore 24 hours later but ok.
My ego got the better of me on the run in....
Foot still a little sore 24 hours later but ok.
4 PM
Swimming 1:05:00 [3] 3.0 km (21:40 / km)
Drills.
Friday Dec 5, 2014 #
4 PM
Swimming intervals 1:20:00 [4] 4.0 km (20:00 / km)
500 wu
8 x 400
300 wd
This was a tough session mentally. I did the middle 2 reps with a buoy.
8 x 400
300 wd
This was a tough session mentally. I did the middle 2 reps with a buoy.
Thursday Dec 4, 2014 #
4 PM
running 15:00 [1]
shoes: Asics Culumus 14
No pain.
5 PM
Swimming 1:05:00 [3] 3.0 km (21:40 / km)
Drills session and felt pretty good.
Wednesday Dec 3, 2014 #
4 PM
Swimming intervals 1:20:00 [4] 4.0 km (20:00 / km)
2 sets of
500
500
400
300
200
100
every other rep was pulling with paddles.
Arms were understandably tired.
500
500
400
300
200
100
every other rep was pulling with paddles.
Arms were understandably tired.
Tuesday Dec 2, 2014 #
Note
Saw the surgeon today and will keep slowly building up the running. Will see in Jan if it has got any better. If not then a small slice to ease off the tension in my calf.
7 AM
Swimming 45:00 [3] 2.0 km (22:30 / km)
Drills.
5 PM
running 15:00 [1]
shoes: Asics Culumus 14
Pretty much no pain on the treadmill.
Circuits 45:00 [2]
Weight and Core x 20.
6 PM
Swimming 40:00 [3] 2.0 km (20:00 / km)
5 sets of 200 fs and 200 pull.
This went better than I thought it would.
This went better than I thought it would.
Monday Dec 1, 2014 #
Note
I'm trying to smash out 25km in the pool this week...
7 PM
Circuits 20:00 [1]
C&C x 20.
8 PM
Swimming intervals 1:25:00 [4] 4.0 km (21:15 / km)
400 free style
400 (swim/kick by 100)
400 pull (3/5 breathing pattern by 100)
16x25 @:40 (1fast/1ez)
8x125 @ 2:30 (25 sprint/100 smooth)
8x75 pull @ 1:15 (all strong)
8x25 @:60 (Dive in, sprint half pool, swim easy to the wall)
400 swim free, smooth perfect technique
200 choice cool down
400 (swim/kick by 100)
400 pull (3/5 breathing pattern by 100)
16x25 @:40 (1fast/1ez)
8x125 @ 2:30 (25 sprint/100 smooth)
8x75 pull @ 1:15 (all strong)
8x25 @:60 (Dive in, sprint half pool, swim easy to the wall)
400 swim free, smooth perfect technique
200 choice cool down