Training Log Archive: paul cIn the 30 days ending Nov 30, 2008:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||||||||||||||
Sunday Nov 30, 2008 #
running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Twisters
Orienteering race 1:33:33 [5] 12.3 km (7:36 / km) +480m 6:22 / km
ahr:169 max:184 shoes: Twisters
Had no energy today at all, but at least I got a long run out of it.
#1 over shot. 50sec.
#17 too far south. 1min.
#20 too far west. 1min.
Saturday Nov 29, 2008 #
Note
(rest day)
Friday Nov 28, 2008 #
Squash 1:10:00 [3]
Thursday Nov 27, 2008 #
running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics Kayano
running intervals 38:20 [5] 6.0 km (6:23 / km)
shoes: Asics ds racer
1km, 500m and 5x300. Then repeat all again.
Recoveries were 2min after the k's, 500's and at the end of the first set.
1 min for the 3's.
A bit wet underfoot tonight and windy but at least it wasn't cold.
Times were 3.07's, 1.29's and 51's.
Wednesday Nov 26, 2008 #
running 50:45 [3] 7.6 mi (6:41 / mi)
ahr:167 max:176 shoes: Asics Kayano
Circuits 1:00:00 [3]
Tuesday Nov 25, 2008 #
Note
(sick)
Monday Nov 24, 2008 #
running 22:02 [1] 2.87 mi (7:41 / mi)
ahr:156 max:176 shoes: Asics Kayano
running 50:05 [2] 7.39 mi (6:47 / mi)
ahr:159 max:182 shoes: Asics Kayano
running 6:49 [1] 0.88 mi (7:45 / mi)
ahr:155 max:163 shoes: Asics Kayano
Circuits 1:00:00 [3]
Sunday Nov 23, 2008 #
running warm up/down 16:35 [1] 3.25 km (5:06 / km)
ahr:152 max:166 shoes: Twisters
Orienteering race 1:13:13 [5] *** 11.3 km (6:29 / km) +150m 6:05 / km
ahr:178 max:188 shoes: Twisters
Really nice area to run on, a lot of green but it was very runable.
#1 too far left on stream even though I aimed off, I still went left up it(wrong way) 1min.
Clean after that and only lost about another minute on hesitating.
Saturday Nov 22, 2008 #
Note
(rest day)
Friday Nov 21, 2008 #
Note
(rest day)
Thursday Nov 20, 2008 #
running 14:00 [2] 2.0 mi (7:00 / mi)
shoes: Asics Kayano
running 25:45 [3] 5.8 km (4:26 / km)
(injured) shoes: Asics Kayano
Right hamstring still tight after tuesday's session and this progressed to right butt.
Sacked the session and went for a 20min run. It didn't feel good at all.
Wednesday Nov 19, 2008 #
running 1:00:00 [3] 8.92 mi (6:44 / mi)
shoes: Asics Kayano
Tuesday Nov 18, 2008 #
running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics Kayano
running intervals 41:00 [5] 8.0 km (5:08 / km)
shoes: Asics xc spikes
2km, 1km, 5x400, 1km and 5x400m.
Recoveries were 2 min after the 2k, 90sec after the k's and at the end of the 1st set of 4's and 1 min on the 4's.
Moving ok tonight and it was nice to only do 8km.
Times were 6.58, 3.26, 1,18's, 3.21 and 1.18's.
Monday Nov 17, 2008 #
running 22:00 [1] 2.84 mi (7:45 / mi)
ahr:161 max:171 shoes: Asics Kayano
running 40:00 [3] 10.2 km (3:55 / km)
shoes: Asics Kayano
Circuits 1:30:00 [3]
Sunday Nov 16, 2008 #
running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Salomon Speed Cross
Orienteering race 1:01:01 [5] 8.6 km (7:06 / km) +140m 6:34 / km
ahr:175 max:187 shoes: Salomon Speed Cross
A nice area to run on.
#5 too hesitant. 20sec.
#7 Felt mapping needs updating. too far south. 30sec.
#11 in wrong clearing to the NE. 1min.
#17. Good route and attack point but got distracted off to the left by another runner. Should have know better. 2min.
#18 bad AP. 1min
Overall not bad. Felt tired after 2 controls but picked up finishing feeling strong.
running 18:00 [3] 2.63 mi (6:51 / mi)
ahr:163 max:177 shoes: Salomon Speed Cross
Saturday Nov 15, 2008 #
Note
(rest day)
Friday Nov 14, 2008 #
Squash 1:00:00 [3]
Circuits 40:00 [3]
Thursday Nov 13, 2008 #
running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics Kayano
running intervals 42:20 [5] 7.0 km (6:03 / km)
shoes: Asics ds racer
1km, 5x200m, 1km, 5x200m, 1km, 5x200m and 1km.
Recoveries were 90 sec after the k's and last 200 of each set then 1min on the 2's.
Thought I overcooked the first K tonight but finished the session well.
Haven't pushed myself that hard for a while now and it went well.
Conditions good except for wet track.
Times were 3.12, 34's, 3.10, 33.5's, 3.08, 33.5's and 3.06.
Wednesday Nov 12, 2008 #
running 40:02 [3] 6.1 mi (6:34 / mi)
shoes: Asics Kayano 13
Tuesday Nov 11, 2008 #
running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics Kayano 13
running intervals 49:00 [5] 10.0 km (4:54 / km)
shoes: Asics xc spikes
Didn't feel great tonight and by the end my calves were crying out.
2km, 4 sets of(1k plus 500) then finished off with 5x400m.
Recoveries were 2 min after the 2k, 90 sec on the sets and 1min for the 4's.
Times were 7.07, 3,28's and 78's.
Monday Nov 10, 2008 #
Swimming 22:30 [3] 1.0 km (22:30 / km)
Circuits 1:15:00 [3]
Sunday Nov 9, 2008 #
running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Twisters
Orienteering race 1:26:00 [5] 11.3 km (7:37 / km) +520m 6:11 / km
shoes: Twisters
Really nice area if a bit hilly.
Pretty easy on the nav but I think I took way too many safe routes.
Got stuck in the brambles on the way to #8. 1.30.
Same again to #20 1 min.
Need to work on route choices.
Saturday Nov 8, 2008 #
Circuits 45:00 [3]
running 30:00 [2] 7.2 km (4:10 / km)
shoes: Asics ds racer
Friday Nov 7, 2008 #
Note
(rest day)
Thursday Nov 6, 2008 #
running warm up/down 22:30 [2] 3.0 mi (7:30 / mi)
shoes: Asics ds racer
running hills 45:00 [5] 4.0 km (11:15 / km)
shoes: Asics ds racer
The long ones were really slow tonight and I thought that last nights run had taken it out of me, but most of the group were slower than normal aswell.
Moved well on the medium and short reps though, and felt great at the end.
Times were 1.22's, 60's and 43's.
Wednesday Nov 5, 2008 #
running warm up/down 5:30 [1] 1.0 km (5:30 / km)
shoes: Salomon Speed Cross
Orienteering race 1:29:05 [3] 8.8 km (10:07 / km)
ahr:154 max:188 shoes: Salomon Speed Cross
Did the day event at night and I forgot to charge my head torch so had to do with a petzl which was crap. Could only see between 5-10m and I kept falling over. Ran into a concrete post at one stage and my right knee is bruised.
Although I know the area well I couldn't see many veg changes until I ran into them, hence the warm feeling of nettle rash at the moment.
Good point though is that I got a longer run out of it and covered 12.5km.
Tuesday Nov 4, 2008 #
running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
running intervals 49:00 [5] 10.0 km (4:54 / km)
shoes: Asics xc spikes
Recoveries were 2min after the 2k, 1.30 for the k's and 1min for the rest.
Really tough session but I seemed to enjoy it for the first time in ages. Much better than last week although the grass was cutting up pretty badly by the end so the times were a bit slow.
7.02, 3.27's, 2.45's and 78's.
Monday Nov 3, 2008 #
running 19:55 [2] 2.55 mi (7:49 / mi)
ahr:154 max:178 shoes: Asics Kayano
running 41:38 [3] 6.1 mi (6:50 / mi)
ahr:164 max:181 shoes: Asics Kayano
Circuits 1:10:00 [3]
Sunday Nov 2, 2008 #
running warm up/down 22:00 [1] 4.0 km (5:30 / km)
shoes: Twisters
Orienteering race 1:20:21 [5] *** 12.8 km (6:17 / km) +185m 5:51 / km
ahr:177 max:187 spiked:15/18c shoes: Twisters
A very wet area from yesterdays rain.
I didn't feel very fit today. Don't know why, just did. Got bogged down in the marshes a few times but so did most people.
Only lost a few mins at #16, in the re-ent to the west and maybe another minute on the rest of the course.
I really can't see where I lost all the time(no splits online yet) as there were no huge errors. I'm a bit miffed.
The course wasn't well planned with only 18 controls(too much time to plan), the M35L cse only had 13 controls over 11km. BORING.
Saturday Nov 1, 2008 #
Note
(rest day)