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Training Log Archive: paul c

In the 28 days ending Feb 28, 2015:

activity	#	time	miles		km		+m
Swimming	19	14:43:00	26.28	(33:36)	42.3	(20:52)
Orienteering	9	4:36:55	25.54	(10:50)	41.11	(6:44)	269
Circuits	6	3:40:00
running	2	42:00	3.74	(11:13)	6.02	(6:58)
Total	34	23:41:55	55.57		89.43		269

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Saturday Feb 28, 2015 #

8 AM

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

Drills.

11 AM

Orienteering race 30:43 [4] 4.6 km (6:41 / km)
shoes: Salomon speed cross 3

I thought I'd push the pace a little and Windmill Hill is hilly so a good test. Felt as bad as normal so I can push on in terrain from now on. Too many mistakes in the circle as the descriptions were on the map and I didn't bother to look at them.

Friday Feb 27, 2015 #

4 PM

Swimming intervals 1:00:00 [4] 3.0 km (20:00 / km)

5 x 200 off 10 sec
4 x 200 off 15 sec
3 x 200 off 20 sec
2 x 200 off 25 sec
1 x 200 off 30 sec
Not hitting very good times today but session done.

5 PM

Circuits 45:00 [2]

Weights x 12 and core x 20.

Thursday Feb 26, 2015 #

Note
(rest day)

Wednesday Feb 25, 2015 #

7 AM

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

Not much time this morning.
2 sets of 4,3,2,1.

Tuesday Feb 24, 2015 #

Event: London Night Series 2014-15 #4: Wimbledon Common

7 PM

Orienteering race 29:33 [3] 5.0 km (5:55 / km)
shoes: Salomon speed cross 3

Good to get back to Wimbledon and surprised I got the fastest split to #5 even though I fell over and spent time sorting the head torch out.

Long - Splits

Monday Feb 23, 2015 #

8 PM

Swimming intervals 48:00 [4] 2.4 km (20:00 / km)

500 wu
18 x 100 on 1.50.
100 wd
Hitting 1.35 -1.34's throughout so a good session.

9 PM

Circuits 45:00 [2]

Some at 18 and some at 12 as I progress onto the next phase.

Sunday Feb 22, 2015 #

Event: TVOC Chiltern Challenge Regional Event Level B

12 PM

Orienteering race 34:39 [3] 5.0 km (6:56 / km) +90m 6:21 / km
shoes: Salomon speed cross 3

A nice cruise around the Short Blue. The different shades of green were plenty on the map but not so much in reality.
Dropped a minute on #3 going off the compass a little and the same on #16 the other way.

C • "Nice Cruise" = Course Win 4

Short Blue - Splits

Saturday Feb 21, 2015 #

8 AM

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

Drills with a bit more kicking.

Friday Feb 20, 2015 #

9 AM

Swimming intervals 1:00:00 [4] 2.9 km (20:41 / km)

Warm up
12x25 Every 3rd swim Fast, all others Easy on 10s rest
6x50 Steady on 10s rest
4x75 25 Easy, 25 Mod-hard, 25 Steady on 10s rest
3x100 Steady on 10s rest
Main set
3 x 400 going on 7 mins. 6.40 and 2 x 6.35. Pretty even on the pacing too.
100 wd.
I thought I would struggle to make the times as it was a morning session but happy to exceed expectations.

2 PM

Orienteering 35:00 [3] 5.0 km (7:00 / km)
shoes: Salomon speed cross 3

On Wisley without paths.

Thursday Feb 19, 2015 #

8 AM

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

Drills.

2 PM

Circuits 45:00 [2]

Weights and core x 20.
70, 60 and 50.

Wednesday Feb 18, 2015 #

8 AM

Swimming 1:00:00 [4] 3.0 km (20:00 / km)

2 x 500, 400, 300, 200 and 100.
Each second rep was pulling without paddles due to my collar bone still hurting from skiing.

12 PM

Orienteering 28:13 [3] 4.5 km (6:16 / km) +44m 5:59 / km
ahr:171 shoes: Salomon speed cross 3

A nice trot around the Green course on Long Valley North.

Tuesday Feb 17, 2015 #

7 AM

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

Drills in a lane to myself.

Monday Feb 16, 2015 #

6 PM

Swimming 1:00:00 [4] 3.0 km (20:00 / km)

500 wu
600 drills
19 x 100 on decending recoveries from 2 min to 1.45
I just got through the warm up when 3 fat Danes jumped into the lane doing breast stroke..... So i did some drills until they drowned!!!

C • Like 4

running 22:00 [3] 2.0 km (11:00 / km)
shoes: Asics Culumus 14

To and from the pool.

Sunday Feb 15, 2015 #

8 AM

running 20:00 [1] 2.5 mi (8:00 / mi)
shoes: Asics Culumus 14

To the pool and back.

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

Drills.
The pool is much colder in Glostrup so should be fine for a session tomorrow.

Saturday Feb 14, 2015 #

8 AM

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

Drills.

Friday Feb 13, 2015 #

5 PM

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

Warm up
12x25 Every 3rd swim Fast, all others Easy on 10s rest
6x50 Steady on 10s rest
4x75 25 Easy, 25 Mod-hard, 25 Steady on 10s rest
3x100 Steady on 10s rest
Main set
2 x 400 going on 7 mins.
I did both in 6.40 so happy with the start of the new Friday session. I hope to extend up to 8 reps and hold the same times.

Thursday Feb 12, 2015 #

3 PM

Orienteering 28:05 [3] 4.65 km (6:02 / km)
shoes: Salomon speed cross 3

Popped around the corner on Star Posts before parents evening. Nice to set a course and enjoyed it.

Wednesday Feb 11, 2015 #

9 PM

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

500 wu
100 fast
100 slow
100 fast
100 slow These were with rests of 20, 15 and 10.
Then
100 fast
100 slow
200 fast
100 slow
Then 100 fast
100 slow
300 fast
100 slow
The last set was pulling.

Tuesday Feb 10, 2015 #

Note
(rest day)

Too busy.

Monday Feb 9, 2015 #

8 PM

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

500 wu
15 x 100 on 1.50 averaging 1.37's. Good session and progressing.

Sunday Feb 8, 2015 #

10 AM

Circuits 45:00 [2]

Weights and core x 20.

6 PM

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

Drills.

Saturday Feb 7, 2015 #

Event: Southern Champs Weekend Short Event / Championships & Interland (UKOL)

12 PM

Orienteering race 21:41 [4] 3.1 km (7:00 / km) +135m 5:45 / km
shoes: Salomon speed cross 3

The hills found my fitness out today but I was on top of the nav and spiked most controls.

C • interesting... 5

Friday Feb 6, 2015 #

4 PM

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

500 wu
5 x 300 going on 5.45.
Mostly 5.05's.
I was lucky to have the lane to myself and the session went well.

Thursday Feb 5, 2015 #

Note
(rest day)

Wednesday Feb 4, 2015 #

2 PM

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

400 fs
200 pull
6 x 200 on 4 mins.
200 wd
Hitting 3.15's so very happy and an advancement on last year. I'm not pushing hard but comfortably working.

Tuesday Feb 3, 2015 #

Event: London Night Series 2014-15 Race #3

7 PM

Orienteering race 40:47 [3] 5.4 km (7:33 / km)
shoes: Salomon speed cross 3

Nice to get to do one of these. Mostly went ok and time losses were
#4 had to reattach head torch wire.
#9 slow into it.
#14 ran right past it looking forwards rather than slightly behind me.
#15 went in too early and got the wrong track. Quickly sorted it out though.
#16 I should have taken the northern route.
I thought I was just jogging around but my Achilles and time tells me I wasn't.

Long - Splits

Monday Feb 2, 2015 #

6 PM

Circuits 20:00 [1]

C&C x 20.

8 PM

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

500 wu
14 x 100 on 1.55's
This felt very easy and could have gone on for a while. Hitting 1.35's comfortably.

Sunday Feb 1, 2015 #

10 AM

Orienteering 28:14 [3] 3.86 km (7:19 / km)
ahr:162 shoes: Salomon speed cross 3

Esher commons doing a course without paths. Nice run and on top of the O.

7 PM

Circuits 20:00 [1]

Usual.

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