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Training Log Archive: paul c

In the 29 days ending Feb 29, 2016:

activity	#	time	miles		km		+m
Swimming	13	10:23:00	18.4	(33:51)	29.62	(21:02)
Bike	7	9:51:18	154.16	(3:50)	248.1	(2:23)	3077
Circuits	14	9:00:00
Orienteering	7	6:44:53	36.35	(11:08)	58.5	(6:55)	1105
running	7	3:18:11	27.38	(7:14)	44.06	(4:30)	173
Transition run	2	1:08:31	8.77	(7:49)	14.11	(4:51)	211
Total	48	40:25:53	245.06		394.39		4566

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Monday Feb 29, 2016 #

7 AM

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

Tired this morning.

5 PM

Bike 1:00:50 [2] 16.01 mi (3:48 / mi) +186m 3:40 / mi
ahr:147 max:163

Easy from Aldermaston to Buckleberry.
Legs were very tired.

Sunday Feb 28, 2016 #

Event: Midlands Championships (UKOL)

10 AM

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

11 AM

Orienteering race 1:19:11 [4] 11.9 km (6:39 / km) +125m 6:19 / km
ahr:168 max:189 shoes: Salomon speed cross 3

Hamstring hurt on warm up so went off steady but would stop if it got worse.
Started ok but I still don't think the map should have been light green around controls 2 and 5.
I caught up Paul at 6 and pushed on past but stopped short on #7 and dropped over a minute. Pretty clean after that until veering right on #14.
Hamstring held up well and although my legs felt shot from #10, they lasted out well until the finish.
More happy with this result than last nights so fitness is starting to come back.

C • light green 2

Saturday Feb 27, 2016 #

Event: British Night Championships (UKOL)

7 PM

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

8 PM

Orienteering race 1:14:36 [4] 9.3 km (8:01 / km) +190m 7:17 / km
shoes: X talon 212

This area looked tough from the map in the event centre so I knew safe routes would be good. After the first easy control I got very lucky. On the way to #2 I went across an open rough area and didn't know where I had come out on the track. I tried to relocate and could feel the time bleeding away from me. After backtracking and going off in hope I managed to see a control. I went over to see the feature and try to relocate when I found it was mine.
After that I stuck to the tracks and stopped as often as I needed, to check the next route ahead. This worked very well and I caught Tom up on the way to #9. We worked well with each other until Ali M came past and I latched onto him until #23.
I lead the way to #24 but this was a bugger to find even though we were in the right area. After that I tried to push on towards the finish and got away from Tom at #27.
I took it very steady around the last few but still dropped time.
I think I dropped about 5 minutes over the course but others seemed to have a nightmare out there.
Hamstring just about held out but was painful and tight afterwards.

Wednesday Feb 24, 2016 #

6 PM

Circuits 45:00 [2]

Usual.

Tuesday Feb 23, 2016 #

Event: London Night Series 2015-16 #4: Wimbledon Common

7 PM

Orienteering race 34:19 [4] 5.0 km (6:52 / km)
shoes: X talon 212

Started off easy to get the legs moving and stopped too short for #2. After this my hamstring was fine for a while and hit it hard to #3. I hadn't read the whole leg to #4 and started to cut across the rough open. When I saw the other end to the leg I diverted to the car park which cost me over a minute to others.
Ok until #8 where I hit the unmapped path as others did but still did ok for the split. #10 screwed me over like many others so no problem with that. Hamstring really tight from 10 onwards so took it easy to the finish.
Really nice change as always from Scott in the planning and enjoyable on The Common.

Long - Splits

Monday Feb 22, 2016 #

Note
(rest day)

Sunday Feb 21, 2016 #

Event: WIM Regional

11 AM

Orienteering 1:00:07 [3] 9.5 km (6:20 / km) +220m 5:40 / km
shoes: X talon 212

I wasn't sure if I would make the start but went off very slowly. Hamstring didn't feel great but it didn't get any worse. By #5 I was able to go at a steady pace but certainly not racing.
Completely blew #6. Firstly I came out of 5 and went NW along the ride instead of towards 6. Ended up in the green crap and nearly OOB. Worked it out and then dropped more time near the circle. I think some of the green fight was runnable and I mistook this as the white. 3 minutes dropped.
After that the run went well and I only dropped 30 seconds on #20 where I drifted right in the white woods. The hamstring held out and only feels a little tight now. An easy week ahead so lots of massage and stretching.

Saturday Feb 20, 2016 #

Note
(rest day)

Lots of massage, stretching and walking.

Friday Feb 19, 2016 #

8 AM

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

Drills.

9 AM

Circuits 45:00 [2]

Weights x 12 and core x 22.

3 PM

running 32:14 [3] 7.37 km (4:22 / km)
ahr:158 max:183 shoes: Asics Culumus 14

Went for a run on Burley West. Going really well except for the odd twinge in the L hamstring. Then it got a lot worse so I decided to jog back.

running 17:49 [1] 3.47 mi (5:08 / mi)
ahr:138 max:157 (injured) shoes: Asics Culumus 14

Going very slowly but then I felt a pull in the muscle and had to walk the last bit.

Thursday Feb 18, 2016 #

8 AM

Bike 2:46:50 [3] 41.33 mi (4:02 / mi) +1098m 3:44 / mi
ahr:152 max:177

A cold morning but good to get this out of the way.

Wednesday Feb 17, 2016 #

7 AM

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

Strength session.

5 PM

Circuits 45:00 [3]

Tuesday Feb 16, 2016 #

7 AM

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

Drills.

5 PM

Bike hills 31:00 [2] 6.77 mi (4:35 / mi) +203m 4:11 / mi

Had to stop the session as front small chain ring didn't want to play.

6 PM

Transition run hills 42:18 [3] 9.12 km (4:38 / km)
shoes: Asics Culumus 14

2 reps up Winterfold from the car park.
After a small bike the legs felt very good.

Monday Feb 15, 2016 #

8 PM

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

500 wu
20 x 100 on 1.55's.
An ok session.

9 PM

Circuits 45:00 [2]

Weights x 12 and core x 22.

Sunday Feb 14, 2016 #

Event: TVOC Regional Event, SCOA League and YBT round

11 AM

running 15:00 [1] 3.0 km (5:00 / km)
shoes: X talon 212

Before and after.

Orienteering race 1:00:00 [4] 9.4 km (6:23 / km) +265m 5:36 / km
shoes: X talon 212

Even though I was told in the start lane to pick up the correct map, I still failed. If I have any defence then it's the point that they put the maps longest first which is unusual. I got back to the start after binning 45 seconds.
After that it went ok but there is room for improvement on my RC's. 5, 6, 12, 15 and 16. Not much but enough.
Mapping of distinct veg boundaries was poor to say the least. #6 was not a good example.

5 PM

Swimming 50:00 [2] 2.0 km (25:00 / km)

Very tired, took it easy.

6 PM

Circuits 30:00 [1]

Usual.

Saturday Feb 13, 2016 #

5 PM

Swimming long 1:30:00 [3] 3.5 km (25:43 / km)

500 choice warm up
5x100 @ 3:00 (25 kick/drill/swim/build)
5x125 @ 3:00 (50 free/25 non-free/50 free)
5x150 @ 3:00 pull (3/5/3 breathing pattern by 50)
5x200 @ 4:30 swim (No Walls, Turn at the "T")
5x25 cool down swim @ :30
Waited most of the day for the rain to stop so that I could get out for a ride. It never did so I went for a swim.
Recoveries were very generous but the idea was to get the distance in.

6 PM

Circuits 30:00 [1]

usual.

Friday Feb 12, 2016 #

5 PM

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

Forgot my buoy but managed the kicking well.

6 PM

Circuits 45:00 [2]

100, 90 and 55.

Thursday Feb 11, 2016 #

5 PM

running hills 48:08 [3] 9.16 km (5:15 / km)
ahr:152 max:174 shoes: Salomon speed cross 3

Bagshot South. I love running the hilly tank track course.

C • Me too! 2

6 PM

Circuits 30:00 [1]

C&C x 22.

Wednesday Feb 10, 2016 #

5 PM

Swimming 48:00 [3] 2.4 km (20:00 / km)

Strength 2 x 5, 4 and 3.

8 PM

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

Another good spin session.

Tuesday Feb 9, 2016 #

Event: London Street-O Race #6: Surbiton

9 AM

Circuits 30:00 [1]

C&C x 22.

7 PM

Orienteering 11:00 [1] 1.8 km (6:07 / km)

Started the Street O but my left hamstring has been playing up and it was getting worse.

Monday Feb 8, 2016 #

7 AM

Circuits 45:00 [2]

Weights x 12 and core x 22.

8 PM

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

5 sets of pull and fs.

Sunday Feb 7, 2016 #

Event: Mole Valley Ranking & SEL Event

11 AM

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

Orienteering race 1:25:40 [4] 11.6 km (7:23 / km) +305m 6:32 / km
shoes: Salomon speed cross 3

Legs were nicely tired after yesterdays ride and had nothing in the tank after #10.
Some silly RC's especially going straight from 6-7.

5 PM

Circuits 30:00 [1]

Usual.

Saturday Feb 6, 2016 #

10 AM

Bike 2:31:53 [3] 37.44 mi (4:03 / mi) +1059m 3:44 / mi
ahr:142 max:163

Nice but windy ride in the hills. Energy levels were fine.

Friday Feb 5, 2016 #

5 PM

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

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
2 x 400 off 50 seconds. 6.37's.
Good session to start with and way in front of where I thought it would be.

6 PM

Circuits 45:00 [2]

Weights x 12 and Core x 22.