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Training Log Archive: paul c

In the 30 days ending Sep 30, 2011:

activity # timemileskm+m
  Bike13 16:24:00 290.5(3:23) 467.52(2:06)
  running13 6:23:00 52.35(7:19) 84.25(4:33)
  Orienteering5 3:06:14 17.65(10:33) 28.4(6:33) 265
  Circuits2 50:00
  Swimming1 42:00 1.24(33:48) 2.0(21:00)
  Total32 27:25:14 361.74 582.16 265

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Friday Sep 30, 2011 #

6 AM

Bike 1:10:00 [3] 20.5 mi (3:25 / mi)

Great morning for it.
4 PM

Bike 1:10:00 [3] 20.5 mi (3:25 / mi)

How good is this weather...

Thursday Sep 29, 2011 #

3 PM

Bike 1:40:00 [2] 28.5 mi (3:31 / mi)

Awesome weather for a ride. Puttenham, Elstead, around Hankley to Tilford, Farnham and home.

Wednesday Sep 28, 2011 #

4 PM

Orienteering 45:00 [3] 6.8 km (6:37 / km) +110m 6:07 / km
shoes: Adidas swoops 2

A cruise around the blue course from sunday. Really nice out there and gutted I couldn't run at the weekend.

Tuesday Sep 27, 2011 #

4 PM

running 30:00 [3] 4.3 mi (6:59 / mi)
shoes: Asics 2150

Calf still not ready and painful to touch.

Monday Sep 26, 2011 #

6 AM

Bike 1:10:00 [3] 20.5 mi (3:25 / mi)

Commute to work.
4 PM

Bike 1:12:00 [3] 21.0 mi (3:26 / mi)

Got lashed on half way back and couldn't stop laughing through it.

Sunday Sep 25, 2011 #

Note
(rest day)

Saturday Sep 24, 2011 #

7 AM

Bike 1:45:00 [3] 30.5 mi (3:27 / mi)

From Putney along the south circular and then down a very busy A2 to Shorne Woods.

5 PM

Bike 1:45:00 [3] 30.5 mi (3:27 / mi)

And back the same way. The A2 is very uninspiring.

Friday Sep 23, 2011 #

4 PM

Bike 1:00:00 [3] 18.0 mi (3:20 / mi)

Out to Puttenham and back.

Thursday Sep 22, 2011 #

4 PM

running 36:00 [4] 5.5 mi (6:33 / mi)
shoes: Asics 2150

Along the canal with 2 x 10 min efforts thrown in.
8 PM

Circuits 30:00 [2]

Core x 20 and rehab.

Wednesday Sep 21, 2011 #

5 PM

Orienteering 34:00 [3] 5.0 km (6:48 / km)
shoes: Adidas swoops 2

Long Valley North. Just following the features.

Tuesday Sep 20, 2011 #

5 PM

Bike 1:00:00 [3] 17.0 mi (3:32 / mi)

A quick one from Newlands Corner. Winterfold, Peaslake, Abinger Hammer and back up the hill. Need to attach my light again:-(
C • winter 5

Monday Sep 19, 2011 #

5 PM

running 49:00 [3] 7.2 mi (6:48 / mi)
shoes: Asics 2150

A lap of Richmond Park. Nice evening for it. Left calf still a little tight.

Sunday Sep 18, 2011 #

Note
(rest day)

Saturday Sep 17, 2011 #

Note
(rest day)

Too busy and too much alcohol...
C • Alcohol 2

Friday Sep 16, 2011 #

5 PM

Bike 1:30:00 [3] 28.0 mi (3:13 / mi)

Out to Hook and back. Feeling better on the bike.

Thursday Sep 15, 2011 #

5 PM

running 46:00 [3] 6.6 mi (6:58 / mi)
shoes: Asics 2150

A perfect afternoon to run around Star Posts.

Wednesday Sep 14, 2011 #

4 PM

Orienteering 40:00 [3] 6.0 km (6:40 / km)
shoes: Adidas swoops 2

An old course around Mytchett. Really nice running in most places.

Tuesday Sep 13, 2011 #

6 PM

running 40:00 [3] 5.4 mi (7:24 / mi)
shoes: Asics 2150

Great run on Holmbury Hill. Legs were good and the view from the tri point towards the South Downs were awesome.

Monday Sep 12, 2011 #

5 PM

Bike 57:00 [4] 18.0 mi (3:10 / mi)

Cameron pushed the pace from the start and it just kept rolling.

Sunday Sep 11, 2011 #

Note
(rest day)

Saturday Sep 10, 2011 #

Event: City of London Race
 
1 PM

Orienteering race 14:00 [3] 2.0 km (7:00 / km)
shoes: Asics DS trainer 09

1 & 2 ok but stuffed #3 up royally. On the way to 5 & 6 my calves tightened up so I was never going to finish. Shame but the right choice.

running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Asics DS trainer 09

4 PM

running 40:00 [1] 5.0 km (8:00 / km)
shoes: Asics 2150

Control collecting.

Friday Sep 9, 2011 #

5 PM

running 21:00 [3] 3.1 mi (6:46 / mi)
shoes: Asics 2150

Along the river. Calves feel great.

Thursday Sep 8, 2011 #

4 PM

running 30:00 [3] 4.4 mi (6:49 / mi)
shoes: Asics 2150

Easy along the canal.
5 PM

Circuits 20:00 [2]

Core x 20 and hamstring exercises.

Wednesday Sep 7, 2011 #

4 PM

running 21:00 [2] 3.0 mi (7:00 / mi)
shoes: Asics 2150

An easy one to warm the calves up for a massage.

Tuesday Sep 6, 2011 #

1 PM

Bike 1:05:00 [3] 20.0 mi (3:15 / mi)

Never known Richmond Park to have so few cyclists. Only saw 5.
Are all Londoners fair weather riders?
C • some of us have to work in ... 2
5 PM

Swimming 42:00 [3] 2.0 km (21:00 / km)

Crawl and pull.

Monday Sep 5, 2011 #

Note
(rest day)

TLC

Sunday Sep 4, 2011 #

Event: Lincoln City Race
 
11 AM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Asics DS trainer 09

Orienteering race 53:14 [4] 8.6 km (6:11 / km) +155m 5:41 / km
(injured) shoes: Asics DS trainer 09

Really enjoyed this race. Clean until #15 where I started to go the correct route up a bank but had a brain fart and went back. 30 sec. My R calf started to really tighten up towards #16 so I eased back on the juice until #24. Maybe about 30 secs but enough to lose out on the win. Still a good run though and need to give the calf some TLC until Saturday.

Saturday Sep 3, 2011 #

9 AM

running 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics DS trainer 09

Around Wimbledon Common.

Friday Sep 2, 2011 #

3 PM

Bike 1:00:00 [3] 17.5 mi (3:26 / mi)

Delivering stuff around Mytchett.

Thursday Sep 1, 2011 #

7 PM

running 30:00 [3] 4.5 mi (6:40 / mi)
shoes: Asics 2150

Grass. Started the session but didn't finish it. Precautionary so did some efforts.

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