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Training Log Archive: paul c

In the 30 days ending Jun 30, 2009:

activity	#	time	miles		km		+m
running	21	12:40:13	107.38	(7:05)	172.82	(4:24)
Bike	4	3:52:38	66.11	(3:31)	106.39	(2:11)
Orienteering	5	3:28:40	20.75	(10:03)	33.4	(6:15)	90
Circuits	5	2:30:00
Total	26	22:31:31	194.25		312.61		90

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Tuesday Jun 30, 2009 #

Note
(rest day)

Enforced as D of E assessing.

Monday Jun 29, 2009 #

running 30:00 [2] 6.0 km (5:00 / km)
shoes: Asics GT 2140

Putting out and collecting controls on Holmbury Hill.

Sunday Jun 28, 2009 #

running warm up/down 30:00 [2] 4.44 mi (6:45 / mi)
shoes: Asics GT 2140

running intervals 23:20 [4] 4.8 km (4:52 / km)
shoes: Asics GT 2140

Summer field. 2.8km tempo in 9.55, 3min recovery, then 4x500 with 1.15 off. 1.40, 1.38, 1.37 and 1.38. Achillies felt ok and the novasonic is helping:-)

Bike 1:00:00 [3] 19.11 mi (3:08 / mi)

From sunbury around staines and back.

Saturday Jun 27, 2009 #

Bike 1:01:58 [3] 17.1 mi (3:37 / mi)

Around the half course and some.

Friday Jun 26, 2009 #

running warm up/down 10:00 [1] 1.39 mi (7:12 / mi)
shoes: Asics GT 2140

Orienteering race 16:20 [5] 3.1 km (5:16 / km)
shoes: Asics GT 2140

Guildford sprint at Stoke Park. Couldn't work out the 1st control as the red line went down the side of the path. Went well until 20 then stuffed 21 by thinking that there was a gate when there wasn't!! Doh!! Got angry and forgot about 22 and went straight to 23 so miss punched!! First time for everything hey:-) good course though on a nice area:-)

running warm up/down 10:00 [1] 1.37 mi (7:18 / mi)
shoes: Asics GT 2140

Thursday Jun 25, 2009 #

running 37:53 [3] 5.82 mi (6:31 / mi)
shoes: Asics GT 2140

Around the 5k course before the aquathon.

running 10:00 [1] 1.34 mi (7:28 / mi)
shoes: Asics GT 2140

With Viks on her warmdown.

Wednesday Jun 24, 2009 #

running 40:00 [3] 5.13 mi (7:48 / mi)
shoes: Asics GT 2140

From bently copse, through peaslake, onto holmbury and back. Steep!!

Tuesday Jun 23, 2009 #

Note
(rest day)

Assessing d of e bronze from st. Martha's to tanners hatch.

Monday Jun 22, 2009 #

Note
(rest day)

Sunday Jun 21, 2009 #

Event: Harvester Trophy Weakend

Orienteering race 1:29:04 [5] 13.0 km (6:51 / km)
shoes: Salomon Speed Cross

Harvester 7th leg at Merthyr Common.
Ended up in the mass start with 6 others which helped for the first 5 controls.
Kept on top of the technical stuff ok until #8 at the end where I looked right rather left. 2mins.
A few hesitations at some controls but always in contact.
Felt pooped from #3 onwards after yesterdays race but kepted focused well.

Note

Got a cheeky blood blister under my right big toe with all the compensating i was doing to protect my left achillies!!

Saturday Jun 20, 2009 #

running warm up/down 10:00 [1] 1.25 mi (8:00 / mi)
shoes: Asics GT 2140

running race 42:11 [5] 6.52 mi (6:28 / mi)
shoes: Asics GT 2140

North Downs Way Relay. As i'm racing the last leg in the morning i did the last leg tonight which is a short one. After i found out before hand that we were an hour behind i should have jogged it but with a softish leg record and my stupid competitive spirit, i went for it. Felt strong and took 2 mins off the old record:-) think i'm gonna pay for it in the morning:-(

Friday Jun 19, 2009 #

Circuits 30:00 [3]

Core x 25.

Thursday Jun 18, 2009 #

running 38:20 [3] 6.0 mi (6:23 / mi)
shoes: Asics GT 2140

Run from the club with stopher along the canal. What a difference a day makes!! Felt so good tonight and the last 2 miles were 6.09 and 5.59 at a breeze:-)

Wednesday Jun 17, 2009 #

running 30:00 [3] 4.34 mi (6:55 / mi)
shoes: Asics GT 2140

A look at the route i'm running on saturday. From puttenham to Seale and back. Felt tired tonight and very unfit!!

Circuits 30:00 [3]

Core x 25.

Tuesday Jun 16, 2009 #

running intervals 19:00 [4] 2.7 mi (7:02 / mi)
shoes: Asics GT 2140

Grass. 3 x 5mins. Achillies still hurting. 2 min recovery.

running warm up/down 20:00 [3] 3.0 mi (6:40 / mi)
shoes: Asics GT 2140

Monday Jun 15, 2009 #

running 40:00 [3] 5.95 mi (6:43 / mi)
shoes: Asics GT 2140

Easy trot around the lake.

Circuits 30:00 [3]

Core x 25.

Sunday Jun 14, 2009 #

Bike 58:40 [3] 16.4 mi (3:35 / mi)

From sunday training to Fleet, Farnborough and Ash.
Achillies starting to feel a little better.

Saturday Jun 13, 2009 #

running 30:00 [3] 4.48 mi (6:42 / mi)
shoes: Asics GT 2140

Between watching races at Watford.

Friday Jun 12, 2009 #

Bike 52:00 [3] 13.5 mi (3:51 / mi)

Thought i'd better take it easy and went off for a bike. Around fleet pond and up the canal to crookham but got bored of slowing down for dogs and kids so finished it off on the roads:-) much better:-)

Thursday Jun 11, 2009 #

running 11:00 [1] 1.5 mi (7:20 / mi)
shoes: Asics GT 2140

Tried to run but the achillies is still sore!!

Wednesday Jun 10, 2009 #

Note
(rest day)

Enforced rest but needed anyway as the achillies is really sore after last night.

Tuesday Jun 9, 2009 #

running warm up/down 27:00 [2] 3.5 mi (7:43 / mi)
shoes: Asics GT 2140

running intervals 30:00 [5] 5.0 km (6:00 / km)
shoes: Asics GT 2140

Track and then grass.
1km then 4 sets of 500, 200 and 300.
Recoveries were 2min after the k, 90 sec for the 5's and 75 sec on the 2's and 3's.
Got to the end of the first set and my achillies felt painful, so I finished the session on the Polo fields.

Monday Jun 8, 2009 #

running 40:00 [3] 6.0 mi (6:40 / mi)
shoes: Asics GT 2140

Quick one before watching the ozzies get smashed all over the place:-) Around minley.

Sunday Jun 7, 2009 #

running warm up/down 10:00 [1] 2.1 km (4:46 / km)
shoes: Salomon Speed Cross

Orienteering race 57:58 [4] 9.1 km (6:22 / km) +90m 6:04 / km
shoes: Salomon Speed Cross

District event at Michledever.
Went around in a bit of a daze and never really got into it.
Stuffed #5 up.

Saturday Jun 6, 2009 #

running 53:03 [2] 7.74 mi (6:51 / mi)
shoes: Asics GT 2140

Around the back end of Minley, over to fleet pond and then in past the pub. Achillies feels much better today:-)

Friday Jun 5, 2009 #

Circuits 30:00 [3]

Core x 25.

running warm up/down 15:00 [1] 1.5 mi (10:00 / mi)
shoes: Asics GT 2140

Orienteering 19:54 [5] 3.4 km (5:51 / km)
shoes: Asics GT 2140

GO sprint at Guildford Spectrum.
Used the wrong shoes and was all over the place in the woods.
Very scrappy run!!!

Thursday Jun 4, 2009 #

running 38:26 [3] 5.87 mi (6:33 / mi)
shoes: Asics GT 2140

Achillies a bit better tonight:-) ran from the club and was trotting along quite well at the end.

Wednesday Jun 3, 2009 #

running 1:00:00 [2] 8.2 mi (7:19 / mi)
shoes: Asics GT 2140

Easy run around bushy.

Tuesday Jun 2, 2009 #

running warm up/down 15:00 [3] 2.34 mi (6:25 / mi)
shoes: Asics GT 2140

Orienteering race 25:24 [5] 4.8 km (5:17 / km)
shoes: Asics GT 2140

Battersea park race.
Really good area with a great course.
Spiked every control which I've never done before but just lost some time on a few route choices.
#9 should have gone straighter
#16 north was the better option.

Monday Jun 1, 2009 #

running 40:00 [3] 5.88 mi (6:48 / mi)
shoes: Asics GT 2140

Upper Star Posts. Achillies is really sore after yesterday and i had to stop a few times.

Circuits 30:00 [3]

Core x 25.

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