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Training Log Archive: paul c

In the 28 days ending Feb 28, 2013:

activity	#	time	miles		km		+m
Bike	12	14:46:14	255.77	(3:28)	411.62	(2:09)	1866
running	16	8:44:39	69.42	(7:33)	111.72	(4:42)	1129
Swimming	12	8:35:00	14.98	(34:23)	24.1	(21:22)
Orienteering	7	6:23:10	36.74	(10:26)	59.13	(6:29)	1175
Transition run	1	30:11	4.55	(6:38)	7.32	(4:07)	81
Circuits	1	20:00
Total	44	39:19:14	381.46		613.89		4251

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Thursday Feb 28, 2013 #

3 PM

running 40:00 [3] 5.81 mi (6:53 / mi)
shoes: Asics 2160 #2

Only time for a short one around The Lookout.

Wednesday Feb 27, 2013 #

3 PM

Bike 1:15:58 [3] 23.02 mi (3:18 / mi) +335m 3:09 / mi

Up to the pub to pay last nights tab and then a couple of laps of the Park.

6 PM

Swimming 40:00 [3] 2.0 km (20:00 / km)

200 fs
200 kick
200 pull
200 fs
3 sets of 200 pull @4 min smooth and 100 pull @2 min fast
300 fs
A good session tonight and went well.

Tuesday Feb 26, 2013 #

4 PM

running 40:00 [1] 4.5 mi (8:53 / mi)
(rest day) shoes: Adidas swoops 2

Putting out controls with Dan.

Monday Feb 25, 2013 #

4 PM

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

10 min wu
10 x 3 min in 6th off 1 min.
10 min wd
Easy trainer session to get the legs moving.

6 PM

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

200 fs
200 pull
12 x 50@1.10 (#1 25 fast/ez, #2 25 ez/fast, #3 50 ez. Repeat x 4)
2 sets of
50 fast @50
50 ez @1.10
100 fast @1.30
200 pull@5 min

then 200 wd

The session went very quickly and it was nice to speed up on the 25's. The 100's didn't give me any recovery other than grabbing the pool bouy.

Sunday Feb 24, 2013 #

Event: HH 'Ace of Herts' Level B South East League Event

11 AM

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

Orienteering race 1:24:55 [4] 12.9 km (6:35 / km) +225m 6:03 / km
shoes: Salomon speed cross 3

I really like this area and was looking forward to the race.
Saw Harold on the way to #1 which was surprising and expected him to slot in behind me for the rest of the run. Took a straight route to #2 and detoured a little when Mike Garvin screamed out in pain, fortunately he was ok.
I was clean until the last part of the leg to #10. The fenced area was incorrect and the re-entrant that I went up was suppossed to be green but wasn't so I thought I was closer to the control than I actually was. I ended up on the open area to the South which had a knole in the middle of it so I thought I was to the East of the control. Eventually worked out what was going on after 3-4 mins dropped. At the finish Tim said that he re mapped the area last year which would have helped a lot but the updates weren't used!!!!
After this I dropped a bit of time at #12, 13 and 16 but not too bad.
Lost a minute at #20 and then cleanish to the finish.
Overall not a bad run just a bit spoilt by the map(for once not my fault).
14.77km run so not that straight.
http://www.happyherts.routegadget.co.uk/cgi-bin/re...

12 PM

running 29:59 [2] 5.51 km (5:26 / km) +128m 4:53 / km
shoes: Salomon speed cross 3

Ran back to the assembly via #10. The fence is on the ground in places but can only be seen from a few metres away and the area inside the OOB is very wrong.

Black - Splits

Saturday Feb 23, 2013 #

9 AM

running warm up/down 11:53 [2] 1.61 mi (7:23 / mi)
shoes: Adidas swoops 2

Up to the Common.

running tempo 18:25 [4] 5.0 km (3:41 / km)
shoes: Adidas swoops 2

Wimbledon Park Run.
Set off with Dan and the mass of idiots who sprint off who then die by the 2nd corner.
Pretty even laps of 9.15 and 9.10. Legs a little tired from the last 2 days but well within myself.

C • when you say Dan and the ma... 2

10 AM

running warm up/down 12:55 [2] 1.85 mi (6:59 / mi)
shoes: Adidas swoops 2

Back down the hill.

Friday Feb 22, 2013 #

10 AM

Bike 1:50:00 [3] 30.0 mi (3:40 / mi) +400m 3:31 / mi

All data is a bit of a guess due to leaving my Garmin at home.
Rode from Oxshott to Boxhill for a couple of laps. Light snow for most of the time which fortunately never settled.

12 PM

Orienteering 28:00 [3] 4.1 km (6:50 / km) +50m 6:26 / km
shoes: Adidas swoops 2

I set myself a course on Oxshott that I might use for a clubnight.

Thursday Feb 21, 2013 #

10 AM

Bike 1:27:23 [3] 21.67 mi (4:02 / mi) +425m 3:48 / mi

It's nice to have a couple of days off work. From Newlands, Winterfold, Peaslake, Radnor rd, Leith, Abinger, Shere and back.
Cold out but I wore my mittens for the first time on a bike. Although sometimes hard to change gear, very warm.

11 AM

Transition run 30:11 [3] 4.55 mi (6:38 / mi) +81m 6:17 / mi
shoes: Adidas swoops 2

This felt good and not hard to get running at all. Along the North Downs Way which was good underfoot due to the cold conditions.

6 PM

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

200 fs
200 pull
100 kick
100 fs
6 x 50 catch up @75
6 x 50 shark drill @75
6 x 100 @2.00
200 wd
Another one done.

Wednesday Feb 20, 2013 #

7 AM

Swimming 40:00 [3] 2.0 km (20:00 / km)

5 sets of fs and pull.

4 PM

Bike 57:35 [3] 17.51 mi (3:17 / mi)

2 laps in the last of the sun.

Tuesday Feb 19, 2013 #

4 PM

Orienteering 30:00 [3] 3.0 mi (10:00 / mi)
(rest day) shoes: Salomon speed cross 3

Putting out controls. Wonderful conditions to run in.

Monday Feb 18, 2013 #

3 PM

Bike 1:18:02 [3] 24.27 mi (3:13 / mi) +229m 3:07 / mi

A glorious late afternoon ride in the sunshine for 3 laps of the Park.

6 PM

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

200 fs
200 pull
2 x 300 fs @5.30
4 x 200 pull @3.40
200 wd
A good break though session tonight. It wasn't too harder work and very happy with the times.
5.00 and 4,58 for the 3's.
3.00, 05, 08, 05 for the 2's.

C • trying to decipher your swi... 4

Sunday Feb 17, 2013 #

Event: SLOW Headley Heath Level B (SE CSC Qualifier)

12 PM

running warm up/down 7:00 [1] 1.37 km (5:07 / km)

Orienteering race 1:00:36 [5] 9.4 km (6:27 / km) +280m 5:37 / km

A pretty crap run overall. Was off the pace from the start technically. I seemed to just run to the circle and hope I'd find it. Dropped time at #3 because of this and then nearly ran off the map to #4. Even when I was in the circle, I ran right past it.
Took at wrong RC on the 2nd half of the leg to #10. Misread the tracks to #14 & 15. 50m off to the right on #17 and between Ed and myself, we both distracted eachother for #20.
Definately one to forget but not the lessons learn't.
Ran a distance of 10.78km.

http://www.slow.routegadget.co.uk/cgi-bin/reitti.c...

1 PM

running 24:59 [2] 4.47 km (5:35 / km) +130m 4:53 / km

A crawl around the area with Dan.

Brown - Splits

Saturday Feb 16, 2013 #

4 PM

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

200 of fs, pull, kick with fins and fs.
6 sets of 66 drill/66 fs.
6 x 33 fast/33 easy off 30.
I was feeling the water tonight really well.

Friday Feb 15, 2013 #

4 PM

Bike 1:19:43 [3] 24.26 mi (3:17 / mi)

A steady 3 laps.

6 PM

Swimming 40:00 [3] 2.0 km (20:00 / km)

200 fs
3 x 200 bl 5 off 10
3 x 200 bl 3 off 20
3 x 200 fast off 30
All the 2's were with the pull bouy and my triceps are killing me now.

Thursday Feb 14, 2013 #

4 PM

running 51:37 [2] 6.75 mi (7:39 / mi) +312m 6:41 / mi
shoes: Salomon speed cross 3

Up to the Common for more checking of sites. Took this as an easy run but I think the climb is way out.

Wednesday Feb 13, 2013 #

2 PM

Bike 1:47:32 [3] 28.81 mi (3:44 / mi) +477m 3:33 / mi

First slightly longer ride for a while. Lots of climbing in the first half and very cold with snow on the tops still. Hands were suffering towards the end and I wished I hadn't had a shave on Sunday for the downhills.
From the car park, Effingham Junction, down Whitedown, Leith, Coldharbour, Dorking, Mickleham and back through Effingham.

Tuesday Feb 12, 2013 #

1 PM

running long 1:32:57 [3] 14.0 mi (6:38 / mi) +288m 6:14 / mi
shoes: Asics 2160 #2

My legs were still heavy from Sunday but performed very well. The quads feel like they are loading up on the training so all is good.
2 laps of Richmond Park in 47 and then 46 mins. Didn't feel like I was pushing the 2nd lap to go faster but felt very strong the whole way around.

Monday Feb 11, 2013 #

7 AM

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

I really don't like swimming in the mornings as it always feels awkward.
200 fs
200 pull
200 kick
200 fs
3 x 2 lengths build
Then into 5 x 3 @2.00
5 x 2 @1.20
5 x 1 @40

4 PM

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

On the trainer.
Nice and easy session as my quads are pretty shot from yesterday. Some single leg work thrown in.

Sunday Feb 10, 2013 #

Event: TVOC "Chiltern Challenge"Christmas Common (Level B Regional)

11 AM

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Salomon speed cross 3

Orienteering race 1:20:55 [5] 12.3 km (6:35 / km) +425m 5:37 / km
shoes: Salomon speed cross 3

A very physical area today and the cold weather made for a hard day at the office.
I was a bit suspicious of the map before the start from the planners comments to let them know if the map needed any corrections. #1 in my opinion confrimed this as I used the thickets as an AP and missed by quite a way. 30sec.
I was too far left at #2 and although I hit #3 well, I didn't have the greatest of starts as I stopped after the 1st road for #4.
I tried to save height for #5 by going past 6 but looking at the splits, I should have gone over.
The next few were fine but I found #11 quite a lot further N from the track than is mapped. Andrew Monro made the same mistake here too.
I was pretty clean on the middle section to #21 but the hills were very hard work and I think I should have gone off a bit steadier.
#22 was the next bit of dodgy map. I went through the green in the valley well and then used the rough open just to the S of the control as my AP but fortunately spotted Andy Robinson punching it about 50m to the E than I thought it should be.
I dropped time at #27 as the map didn't seem to fit and then a bit more at #31 where I relocated quickly on the control to the S.
Overall a very enjoyable run even if my body wasn't quite up to it.
13.21km run which is pretty much on the red line for that distance.

C • Beard? 2

1 PM

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

Very cold and with my Left Glute sore I didn't have the willpower to make the day up to 2 hours.

http://www.tvoc.routegadget.co.uk/tvoc/reitti.cgi?...

Black - Splits

Saturday Feb 9, 2013 #

10 AM

Bike 55:21 [3] 17.46 mi (3:10 / mi)

That's more like it. Felt much better in the saddle and the time went quickly.

Friday Feb 8, 2013 #

6 PM

Swimming 40:00 [3] 2.0 km (20:00 / km)

3 sets of
200 fs
200 kick
200 pull

Then 200 fs. Used my fins tonight which made the pull feel so easy.

Thursday Feb 7, 2013 #

Note
(rest day)

Too much on to train.

Wednesday Feb 6, 2013 #

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

Orienteering 53:15 [4] 8.9 km (5:59 / km) +60m 5:47 / km
shoes: Salomon speed cross 3

Army event at Pyestock Fleet. Really nice to get on a new area although I have done plenty of miles on some of the tracks around there.
Had a bad start as I thought I'd go in early to #1 and follow the earth bank down until I hit the control. Saw my minute man ahead so followed him unfortunately back to the road. I must have been just 5m away from the control so I had binned over a minute here.
The rest of the run was pleasurable and after the conversation we had in the car on cheating before the event, I seemed to have broken a rule. Is it really cheating if you call you clubmates into a control? If so, I helped all 3 of the people who were in on the conversation. I'm sure they were happy though.
I dropped a few bits of time on a couple of route choices but thats ok.
Ralph absolutely smashed it 7 mins quicker but I did get a fastest split off him and it was good to see SLOW have 4 of the top five.
Actual distance ran was 10.25km.

running 1:04:58 [2] 7.91 mi (8:13 / mi) +271m 7:25 / mi
shoes: Salomon speed cross 3

A good run with Dan checking control sites for the next Night O on the Common. Legs getting tired towards the end but a good days training.

7 AM

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

Felt very tired this morning, probably because of the early start.
200 fs
200 pull
200 kick
Then 8 sets of drills.

Tuesday Feb 5, 2013 #

7 PM

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics 2160 #2

Up and down the path.

running intervals 35:02 [4] 4.81 mi (7:17 / mi)
shoes: Asics 2160 #2

SLOW intervals on Clapham Common.
I didn't feel right before the session as I think I'm coming down with a cold so took the session a little easier. Stayed with Dan who was working hard for most reps and I don't feel ruined now so the best option I think.
4 x 5 min off 90
2 x 2 min and 2 x 1 min all off 1 min.

C • Cheers for the pacing 3

Monday Feb 4, 2013 #

4 PM

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

First session on the turbo trainer.
Mixed it up with different intervals and some single leg work.

6 PM

Swimming 45:00 [3] 2.1 km (21:26 / km)

4 x 100 fs + 25 kick + 25 pull
6 x 25 fast + 25 easy
2 x 50 fast @ 55
100 pull
4 x 50 fast @ 1.00
200 pull
6 x 50 fast @ 1.05
300 pull.
Good session and the 50's got faster throughout.

Sunday Feb 3, 2013 #

11 AM

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

Orienteering race 45:29 [3] 6.7 km (6:47 / km) +135m 6:10 / km
shoes: Salomon speed cross 3

As Nick B made an appearance I thought I'd have a real go today until I turned my ankle on the way to #1...... I eventually hobbled there and had run it off by #2 but I couldn't attack the course anymore so cruised around instead.
The 1st 8 controls were well planned hitting all but #6 cleanly. The top end of the course was a lot of track running where I lost some time on a misplaced control. I resisted the temptation of moving it and hoped others would lose more time than I did.
The only other time loss was the RC for #17 as I took the incorrect northern route but realised after about 30 seconds so not so bad.
Only 4 mins down on Nick which was pleasing as I'd not had an exactly stella run.
7.41km ran.

12 PM

running 54:54 [2] 7.05 mi (7:47 / mi)
shoes: Asics 2160 #2

Afew laps of warm down with Nick and then onto the roads to finish off. Legs were pretty tired from the hills yesterday, new strength exercises and this mornings efforts.

Saturday Feb 2, 2013 #

10 AM

Bike hills 54:40 [4] 14.77 mi (3:42 / mi)

I cycleed to the Park to see how good Robinhood Hill would be for a cycle session. Not bad at all although doing it on a busy Saturday morning is not a good time.

12 PM

Circuits 20:00 [2]

Trying some new strength exercises for my legs.

Friday Feb 1, 2013 #

6 PM

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

200 fs
200 pull
200 kick
200 drill
3 sets of (3 x 66 fs + 200 pull)
Solid session and another one in the bag.

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