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Training Log Archive: paul c

In the 7 days ending Jan 3, 2017:

activity # timemileskm+m
  Bike4 5:52:58 81.19(4:21) 130.66(2:42) 2265
  Circuits5 3:00:00
  Swimming3 2:10:00 3.73(34:52) 6.0(21:40)
  Orienteering3 1:46:14 9.82(10:49) 15.81(6:43) 150
  running3 34:10 4.19(8:09) 6.74(5:04)
  Total14 13:23:22 98.93 159.21 2415

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Tuesday Jan 3, 2017 #

8 AM

Circuits 30:00 [1]

C&C x 25.

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills.
11 AM

Bike 1:50:47 [3] 24.76 mi (4:28 / mi) +773m 4:05 / mi
ahr:153 max:174

Standard loop on my last day off.

Monday Jan 2, 2017 #

Event: TVOC Level C Urban Event
 
12 PM

running tempo 5:00 [1] 1.0 km (5:00 / km)
shoes: Asics

Orienteering 31:33 [4] 5.6 km (5:38 / km)
shoes: Asics

I was expecting a tough course mentally looking at routegadget but unfortunately is was very straight forward with only a few RC's available.
Dropped a little time on a couple and was very tentative on the ice.

running warm up/down 9:10 [1] 1.74 km (5:16 / km)
shoes: Asics

Sunday Jan 1, 2017 #

10 AM

Bike 1:05:08 [3] 15.8 mi (4:07 / mi) +369m 3:51 / mi
ahr:147 max:168

Nice to get out before the rain.

Saturday Dec 31, 2016 #

Circuits 30:00 [3]

C&C x 25.
10 AM

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: X talon 212

Orienteering 39:04 [3] 5.41 km (7:13 / km)
shoes: X talon 212

Most of the M21E course on Leith. Really nice.

Friday Dec 30, 2016 #

10 AM

Bike 1:52:08 [3] 24.78 mi (4:32 / mi) +748m 4:08 / mi
ahr:147 max:169

Standard loop in the mist.
5 PM

Circuits 45:00 [2]

Weights x 12 and core x 25.
100, 100 and 57.5.

Thursday Dec 29, 2016 #

8 AM

Circuits 30:00 [1]

C&C x 25.
9 AM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills and it went really well.
2 PM

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: X talon 212

Orienteering 35:37 [4] 4.8 km (7:25 / km) +150m 6:25 / km
shoes: X talon 212

Did the British middle champs course from M40 on Leith Hill until control 23.
Nailed it.

Wednesday Dec 28, 2016 #

8 AM

Swimming intervals 40:00 [4] 2.0 km (20:00 / km)

Usual strength session and it went very quickly.
1 PM

Bike 1:04:55 [3] 15.85 mi (4:06 / mi) +375m 3:49 / mi
ahr:151 max:166

Out to Shere and back.
6 PM

Circuits 45:00 [2]

Weights x 12 and core x 25.
100, 100 and 55. Need to up the 55.

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