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Training Log Archive: paul c

In the 30 days ending Sep 30, 2008:

	activity	#	time	miles		km		+m
	running	21	17:04:22	138.13	(7:25)	222.29	(4:36)
	Circuits	10	9:50:00
	Swimming	8	2:43:35	3.73		6.0
	Squash	2	2:00:00
	Orienteering	3	1:36:28	10.83	(8:54)	17.43	(5:32)	250	33 /	46c	71%
	Total	27	33:14:25	152.69		245.73		250	33 /	46c	71%
averages - rhr:180

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Tuesday Sep 30, 2008 #

running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics Kayano

running intervals 46:35 [5] 10.0 km (4:40 / km)
shoes: Asics ds racer

Grass. First 10k session of the winter and it hurt.
Windy, cold and a bit of rain thrown in.
2k, 5x1km and 6x500m.
Recoveries were 2 min after the 2k, 90 sec on the k's and 60 sec for the 5's.
Times were 6.55, 3.25's and 1.38's.
A bit disappointed with the times but glad to have got the session out the way.

Monday Sep 29, 2008 #

running 39:15 [3] 6.0 mi (6:33 / mi)
ahr:161 max:172 shoes: Asics Kayano 13

NDW route to the golf club and back.
Felt pretty good today.

Circuits 1:00:00 [3]

Weights 3x12 and core x23.

Swimming 22:15 [3] 1.0 km (22:15 / km)

Felt that I was catching the water a lot better.

Sunday Sep 28, 2008 #

running 1:01:15 [2] 8.57 mi (7:09 / mi)
ahr:159 max:183 shoes: Asics Kayano 13

Run with andy from the arena around long valley.
Perfect morning for a run.

Saturday Sep 27, 2008 #

running warm up/down 20:00 [2] 2.5 mi (8:00 / mi)
shoes: Asics Kayano 13

running race 20:56 [5] 6.0 km (3:29 / km)
shoes: Asics ds racer

South of England road relays, Aldershot.
Not the best of courses and the heat combined with the hills made for a tough race,
Started off steady and went through the first lap in 10.24.
The second lap was really hard and my legs were very heavy.
Overall a p.b. on this course so not too bad.

Friday Sep 26, 2008 #

Note
(rest day)

Thursday Sep 25, 2008 #

running 27:00 [2] 3.5 mi (7:43 / mi)
shoes: Asics Kayano 13

running tempo 29:00 [3] 5.2 km (5:35 / km)
shoes: Asics Kayano 13

Grass. 10 min tempo followed by 12 x 200m. Took it easy tonight.

Wednesday Sep 24, 2008 #

Swimming 24:30 [3] 1.1 km (22:16 / km)

Circuits 1:00:00 [3]

Weights 3x12 and core x22.

Tuesday Sep 23, 2008 #

running warm up/down 27:00 [2] 3.5 mi (7:43 / mi)
shoes: Asics Kayano

running 36:10 [5] 8.0 km (4:31 / km)
shoes: Asics ds racer

2km road then 5x1200m on grass.
Recoveries were 3 min after the 2k and 90 sec on the 12's.
Tough session tonight. Felt easy on the 2k but my thighs went to jelly on the grass. Still feeling sundays race and getting used to the grass was hard.
Times were 6.20 and averaged 4.09's for the 12's.

Monday Sep 22, 2008 #

Swimming 22:20 [3] 1.0 km (22:20 / km)

Circuits 1:00:00 [3]

Weights 3x12 and core.

Sunday Sep 21, 2008 #

running race 1:23:07 [5] * 13.0 mi (6:24 / mi)
shoes: Asics Kayano 13

SLOW 1/2m trail race Richmond Park and Ham Riverside.
Lovely weather this morning but certainly needed the 2 drinks stations.
After 6 controls there were 3 of us left. Mikey kept looking back for us to make sure he was going the right way and another guy who was a runner and was never more than a couple of metres behind me(don't think he even looked at his map).
Got a better route to 11 and dropped mikey. Slowed down the last couple of miles along the riverside to make sure I had enough energy to give it my all from the last control. It worked and I won by 7 seconds.
Forgot my garmin today but was told it was 12.9m.

Saturday Sep 20, 2008 #

Note
(rest day)

Friday Sep 19, 2008 #

Squash 1:00:00 [3]

Circuits 1:00:00 [3]

Thursday Sep 18, 2008 #

running warm up/down 27:00 [2] 3.5 mi (7:43 / mi)
shoes: Asics Kayano

running intervals 46:10 [5] 9.0 km (5:08 / km)
shoes: Asics ds racer

10 min tempo on grass, 2k on road then 2 sets of 800m + 6x200m on the track.
Felt really good tonight and pushed the session from the start.
The 2k had a recovery of 3 mins either side of it. 2min after the 8's and each set and 1 min after the 2's.
Times were 6.14 for the 2k, 2.28 and 2.25 on the 8's, 31's for the first sets of 2's and 30's for the second set finishing with a 27.

Wednesday Sep 17, 2008 #

running warm up/down 13:30 [2] 2.0 mi (6:45 / mi)
shoes: Asics Kayano 13

Circuits 1:00:00 [3]

Swimming 20:00 [3] 0.5 km (40:00 / km)

500m over a space of 20 mins. Trying to work my legs more and higher shoulders.

Tuesday Sep 16, 2008 #

running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics Kayano 13

running intervals 24:36 [4] 6.0 km (4:06 / km)
shoes: Asics ds racer

Road reps. 3x2k reps. Much better than last week and felt great until halfway in the 3rd rep. Sharp pain in left knee meant I stopped for 20 seconds and then stared off easily and built it back up. Left IT band has been tight for a few days.
Didn't do the last rep or strides but still went ok.
Recoveries were shorter this week with only 2.30 jog.
Times were 6.20, 6.23 and 6.53 including the stop. Also paced for 4 reps so still pretty fresh now.

Monday Sep 15, 2008 #

running 40:06 [3] 6.0 mi (6:41 / mi)
ahr:161 max:176 shoes: Asics Kayano 13

First run from the new flat. Down to the A31 and then followed the north downs way to farnham golf club and back.
Picked up the pace on the way back and felt good.

Swimming 24:00 [3] 1.0 km (24:00 / km)

Just seem to swim at an easy pace. Never tired when I get out so Rob is gonna see what I'm doing wrong on wednesday.

Circuits 1:00:00 [3]

Weights 3x12 and core with mashers.

Sunday Sep 14, 2008 #

running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Twisters

Orienteering 48:39 [5] 7.5 km (6:29 / km) +210m 5:41 / km
ahr:169 max:179 spiked:12/18c shoes: Twisters

Norbury Park. Brown course.
No bracken which was nice with a good long leg route choice in the middle. Should have gone down and up to the south but I thought I was onto a good one by keeping high.
Only lost about 3 mins on the rest of the course at
#11 didn't trust the map and bailed out early.
#15 should have aimed off to the east.
#17 bad route choice.

Saturday Sep 13, 2008 #

running 20:00 [1] 2.5 mi (8:00 / mi)
shoes: Salomon Speed Cross

Orienteering 23:21 [5] **** 3.5 mi (6:40 / mi)
ahr:174 max:184 spiked:13/17c shoes: Salomon Speed Cross

Sprint race at The Hawth.
Easy start but then they took us into a really badly mapped area with many more tracks than actually mapped.
Didn't enjoy this at all.

Swimming 9:30 [3] 0.4 km (23:45 / km)

Just wanted to do something. Timed it today. God I'm crap!!!

Friday Sep 12, 2008 #

Squash 1:00:00 [3]

First game in 5 years and dont the balls of my feet know it.

Swimming 21:00 [3] 1.0 km (21:00 / km)

Did a k tonight but I really dont know how long it took me so the time is only a rough guess.

Circuits 1:00:00 [3]

Weight 3x12 and core x21 with mashers.

Thursday Sep 11, 2008 #

running 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics Kayano

running hills 20:00 [5] 1.8 mi (11:07 / mi)
ahr:156 rhr:180 shoes: Asics Kayano

Box hill. Did the first rep ok in 4.05 but the upper steps were lethal from the rain.
Decided instead of another 2 dodgy reps, I did the bottom set of steps 12 times.
21 sec up and 30 down with all reps starting each minute.
Kept the tempo good and my legs were mashed at the end.

Wednesday Sep 10, 2008 #

running 45:00 [3] 6.65 mi (6:46 / mi)
ahr:167 max:180 shoes: Asics Kayano 13

Steady run from stophers school over frith hill and onto windmill hill.

Tuesday Sep 9, 2008 #

running tempo 27:00 [2] 3.5 mi (7:43 / mi)
shoes: Asics Kayano 13

running intervals 25:40 [5] 6.0 km (4:17 / km)
shoes: Asics Kayano 13

Road. Didn't fancy the track tonight so did 3x2km(a little short) efforts. 3min recovery across the pitches.
Hip flexors felt sore from the first rep and never got any better. Not a great session and just heard that thursdays session is 4 of them. Yippee:-(
6.31, 6.35 and 6.38.

Monday Sep 8, 2008 #

running 42:00 [2] 6.2 mi (6:46 / mi)
shoes: Asics Kayano 13

Nice easy run up ceasars camp with stopher. Felt great today.

Sunday Sep 7, 2008 #

Note

Got halfway to watch a mate at the uk ironman when I got the phone call that he'd pulled out. By the time I got home there was no hope of a run. Gutted!!!

Saturday Sep 6, 2008 #

running 15:00 [1] 2.0 km (7:30 / km)
shoes: Twisters

Orienteering 24:28 [5] *** 4.3 km (5:41 / km) +40m 5:26 / km
ahr:173 max:191 spiked:8/11c shoes: Twisters

SN Saturday league at Whitmoor Common. Light Blue.
Bit of a runners course and only lost about 30 sec overall.
Heart rate went a bit high near the end when someone tried to out sprint me when I was only in 2nd gear. He'll learn!!!

C • Out-sprint 2

Friday Sep 5, 2008 #

Circuits 45:00 [3]

Weights upperbody only 3x12 and core.

Swimming 20:00 [3]

First time swimming in years and it felt like it.

Thursday Sep 4, 2008 #

running warm up/down 27:00 [2] 3.5 mi (7:43 / mi)
shoes: Asics Kayano 13

running intervals 35:30 [5] 6.0 km (5:55 / km)
shoes: Asics Kayano 13

Grass. First time this year. Started off doing the slightly short 2k loop with 3 min recovery. Then onto 8 sets of 300 then 200m.
Recovery was 45sec after the 3's and 1min after the 2's.
Times were 6.30 for the 2k, 52's and 35's.
Really finished the session well, even pushing steph on a few.

Wednesday Sep 3, 2008 #

Circuits 1:00:00 [3]

Massage tonight before the gym which was lovely. No extras though:-(
Weights 3x12 and core.

Tuesday Sep 2, 2008 #

running warm up/down 27:00 [3] 3.5 mi (7:43 / mi)
shoes: Asics Kayano 13

running intervals 33:30 [5] 5.6 km (5:59 / km)

Track. 3x900m, 1x900m and then 5x400m.
1 min recovery after the first two 9's and then 5 mins before the 4th so as to make it faster. Then another 5mins before the 4's with 1min between them.
Times were 3x2.56, 1x2.45 and 69's for the 4's.
Tough session tonight and into the wind in the home straight. The others were doing k's instead of 9's(a sure sigh that I'm getting too old for this).
Was well up there in the mix on the 4's though.

C • What did you have in mind this weekend re the Beacons? 5

Monday Sep 1, 2008 #

running 55:02 [3] 8.4 mi (6:33 / mi)
ahr:167 max:176 shoes: Asics Kayano 13

Nice afternoon run up the BVP to frimley green and back along the canal. Starting to feel better on my runs now and getting used to the little further distance each time.

Circuits 1:05:00 [3]

Weights 3x6 and core with mashers.

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