Training Log Archive: paul cIn the 7 days ending Jan 9, 2017:
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| Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||
Monday Jan 9, 2017 #
7 PM
Circuits 45:00 [2]
Weights x 12 and core x 25.
8 PM
Swimming intervals 50:00 [4] 2.5 km (20:00 / km)
500 wu
20 x 100 on 1.55.
Hitting mostly 1.35's but also down to 1.30's.
It felt really smooth tonight and I was hitting a nice tempo.
20 x 100 on 1.55.
Hitting mostly 1.35's but also down to 1.30's.
It felt really smooth tonight and I was hitting a nice tempo.
Sunday Jan 8, 2017 #
Event: CHIG Mitre SE League event
11 AM
running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: X talon 212
Orienteering race 1:08:51 [4] 10.5 km (6:33 / km) +255m 5:51 / km
shoes: X talon 212
Not the best of starts for #1 and didn't realise that I dropped 90 seconds. I went pretty straight and thought I was reading the thick undergrowth well but ended up on the clearing to the north. This along with being able to run up the next hill with 2nd green on the map led me to think that the map was updated in the summer.
I didn't let the bad start get to me so ok after that but no particularly clean until #8 where I drifted right on my bearing.
Looks like I kept the mistakes down though where others on the course didn't.....
I didn't let the bad start get to me so ok after that but no particularly clean until #8 where I drifted right on my bearing.
Looks like I kept the mistakes down though where others on the course didn't.....
Saturday Jan 7, 2017 #
11 AM
Bike 1:01:11 [3] 17.26 mi (3:33 / mi) +162m 3:27 / mi
ahr:150 max:165
Ripley loop.
5 PM
Circuits 30:00 [1]
C&C x 25.
Swimming 45:00 [3] 2.0 km (22:30 / km)
Drills.
Friday Jan 6, 2017 #
4 PM
Circuits 45:00 [2]
Weights x 12 and core x 25.
100, 100 and 60.
100, 100 and 60.
5 PM
Swimming 40:00 [4] 2.0 km (20:00 / km)
4 x 200 steady
3 x 200 mod hard
2 x 200 hard
200 fast
Good session.
3 x 200 mod hard
2 x 200 hard
200 fast
Good session.
Thursday Jan 5, 2017 #
5 PM
running 52:35 [3] 7.25 mi (7:15 / mi)
shoes: Asics
A few laps around Horsley.
6 PM
Circuits 30:00 [1]
C&C x 25.
Wednesday Jan 4, 2017 #
7 PM
Circuits 45:00 [2]
Weights x 12 and core x 25.
8 PM
Swimming 1:00:00 [4] 3.0 km (20:00 / km)
2 x 5,4,3,2&1.
Tough session but satisfying to finish.
Tough session but satisfying to finish.
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.