Training Log Archive: paul cIn the 7 days ending Nov 7, 2016:
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Monday Nov 7, 2016 #
8 PM
Swimming intervals 50:00 [4] 2.5 km (20:00 / km)
500 wu
• 16x50 as 1 Fast, 3 Steady (x4); all on 5s rest
• 12x50 as 1 Fast, 2 Steady (x4); all on 10s rest
• 8x50 as 1 Fast, 1 Steady (x4); all on 15s rest
• 4x50 as all Fast; all on 20s rest
Not feeling great tonight.
• 16x50 as 1 Fast, 3 Steady (x4); all on 5s rest
• 12x50 as 1 Fast, 2 Steady (x4); all on 10s rest
• 8x50 as 1 Fast, 1 Steady (x4); all on 15s rest
• 4x50 as all Fast; all on 20s rest
Not feeling great tonight.
Sunday Nov 6, 2016 #
11 AM
running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: X talon 212
12 PM
Orienteering race 1:04:35 [4] 11.0 km (5:52 / km) +235m 5:18 / km
shoes: X talon 212
Why why why did we have a 1:15000 map with no long legs...
Not a very good run and dropped 2 minutes on a 30 second leg. A good workout though.
Not a very good run and dropped 2 minutes on a 30 second leg. A good workout though.
Saturday Nov 5, 2016 #
5 PM
Swimming 45:00 [3] 2.0 km (22:30 / km)
Drills.
Friday Nov 4, 2016 #
6 PM
Circuits 45:00 [2]
Weights and core x 20.
Wednesday Nov 2, 2016 #
8 PM
Circuits 45:00 [2]
Weights x 18 and core.
Swimming intervals 48:00 [4] 2.4 km (20:00 / km)
2 sets of 5,4 and 3.
Tuesday Nov 1, 2016 #
7 PM
running 22:00 [1] 4.0 km (5:30 / km)
shoes: X talon 212
Before and after collecting controls.
Orienteering race 29:25 [5] 5.7 km (5:10 / km)
shoes: X talon 212
A good hard run around the park. Only dropped a minute throughout the course and my fitness nearly held out most of the way.
Nice start to the night O season.
Nice start to the night O season.