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Training Log Archive: paul c

In the 7 days ending Feb 15, 2018:

activity # timemileskm+m
  Bike7 8:45:40 147.91(3:33) 238.04(2:12) 1351
  Swimming6 5:35:00 8.82(37:58) 14.2(23:35)
  Orienteering2 2:42:56 13.42(12:08) 21.6(7:33) 625
  Circuits3 1:30:00
  running1 5:00 0.62(8:03) 1.0(5:00)
  Total18 18:38:36 170.78 274.84 1976

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FrSaSuMoTuWeTh

Thursday Feb 15, 2018 #

2 PM

Bike 1:57:51 [3] 33.8 mi (3:29 / mi) +289m 3:24 / mi
ahr:144 max:162

From Ashford to Tenterden via Bethersden and then back through Shadoxhurst.
Really nice to get back to Kent on these roads.
7 PM

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

Drills.
8 PM

Circuits 30:00 [1]

Usual

Wednesday Feb 14, 2018 #

Event: The Nick Bateson Long 'O'
 
9 AM

Circuits 30:00 [1]

C&C x 20.
10 AM

Bike 30:00 [2] 8.5 mi (3:32 / mi)

Easy spin on the turbo.
12 PM

Orienteering 1:18:38 [4] 10.8 km (7:17 / km) +300m 6:24 / km
ahr:168 max:179 shoes: Salomon speed cross 3

Really enjoyable course on some lovely opened up areas on Long Valley South.
Wasn't really pushing it today but I got mentally very tired after about halfway and I was making some bloody stupid errors.
A big update of the map is needed but none of it affected the result.
9 PM

Swimming 1:15:00 [4] 3.0 km (25:00 / km)

Tough session with Adam tonight.

Tuesday Feb 13, 2018 #

10 AM

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

Drills. Arms felt ok.
11 AM

Circuits 30:00 [1]

Core and rehab.
3 PM

Bike 1:00:00 [3] 18.0 mi (3:20 / mi)

Bloody crap weather.

Monday Feb 12, 2018 #

6 PM

Swimming 50:00 [4] 2.5 km (20:00 / km)

500 wu
8 x 100 as 50 kick/50fs with fins. The first 4 were on my back concentrating on tortness.
500 pull
6 x 100 off 10 secs
100 wd
8 PM

Bike hills 1:00:00 [4] 19.0 mi (3:09 / mi)

Good hill session at spinning.

Sunday Feb 11, 2018 #

Event: MV SE League event
 
11 AM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Salomon speed cross 3

Orienteering race 1:24:18 [4] 10.8 km (7:48 / km) +325m 6:47 / km
shoes: Salomon speed cross 3

Not the best of runs and I found it hard to understand when gorse was marked as solid green or rough open with scattered trees. There was just no consistency.
I stuffed up #8 and got distracted by other runners thinking the same thing but at #18 I let my concentration slip.
A tough run and my R Achilles now hurts.
7 PM

Swimming 1:00:00 [3] 2.2 km (27:16 / km)

I didn't push hard on the main set.

Saturday Feb 10, 2018 #

8 AM

Bike 32:40 [2] 8.5 mi (3:51 / mi) +100m 3:42 / mi
ahr:146 max:157

9 AM

Bike long 3:04:54 [3] 50.07 mi (3:42 / mi) +765m 3:32 / mi
ahr:146 max:172

12 PM

Bike 40:15 [3] 10.04 mi (4:01 / mi) +197m 3:47 / mi
ahr:151 max:171

Friday Feb 9, 2018 #

9 PM

Swimming 1:00:00 [4] 2.5 km (24:00 / km)

1500 main set and some vertical kicking.

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