Training Log Archive: paul cIn the 30 days ending Apr 30, 2013:
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Tuesday Apr 30, 2013 #
Swimming intervals 42:00 [3] 2.0 km (21:00 / km)
200 pull
5 x 300 off 30
100 fs
It went better than I thought it would especially on the last 2 reps.
Bike intervals 1:46:55 [4] 35.91 mi (2:59 / mi) +241m 2:55 / mi
ahr:154 max:167 shoes: Planet X
Wind from the NE and quite strong so a mixed session doing reps both ways. Legs were better than yesterday but I suppose there were no real hills. Kept the HR in the 160's for the reps and 140's on recovery.
running 22:34 [1] 4.44 km (5:05 / km) +57m 4:47 / km
shoes: Asics 2160 #2
Monday Apr 29, 2013 #
Note
Bike 1:29:20 [3] 26.21 mi (3:25 / mi)
ahr:152 max:165
Transition run 13:34 [3] 2.0 mi (6:47 / mi)
ahr:158 max:167
Circuits 30:00 [1]
Sunday Apr 28, 2013 #
Bike long 3:03:25 [3] 55.57 mi (3:18 / mi) +605m 3:12 / mi
ahr:153 max:172 shoes: Planet X
I took the TT bike out of hibernation on friday night as it wasn't going to rain today. Rode the Henley course and will do this a few more times before September to feel really at home there.
A nice steady climb up to Nettlebed but the hill coming back from Watlington is a bugger. Hopefully it's just because I'm not bike fit yet but it might be an idea to change the cassette for the race. I then went back up to Nettlebed and did the first loop out to Gillotts School.
When I was driving the course, Garmin said 400m of climb and this only went up to 420 when I was riding, so a flatter course meaning faster time:-)
HR was up and I didn't feel I was pushing so I think that could be from yesterday as legs were tired from the start. It only went over 160 for the hill.
Transition run 30:00 [3] 4.58 mi (6:33 / mi)
ahr:163 max:172 shoes: Asics 2160 #2
Saturday Apr 27, 2013 #
running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Salomon speed cross 3
Orienteering race 53:00 [4] 8.5 km (6:14 / km) +200m 5:35 / km
shoes: Salomon speed cross 3
The first 8 controls were fast and furious. I tried to pace myself as Hampstead is a hilly area so I didn't want to fade in the 2nd half. I dropped 10 secs on the first control with a bad RC and then at #3 I got man handled as the marshall didn't want me to run on a path that was inbounds on the map. It turns out that there was a danger area but rather than stand in the middle of the path that was OOB and directing me towards the one he wanted me to take, he stood in the middle of the one he wanted me to run down. Dickhead!!!
I think I took the correct choices at 12, 13 and 15. Completely blew #18. Came out of the control going S and ended up going pretty straight. Should have planned and gone on the path to the N. 1 min gone.
Think I took the wrong RC to #21 and definately to #24. I stayed S and came from the bottom of the map. Should have gone back the way I came but wanted to try another route.
#27 eventually won me the race but it was a close one as Rob was running very well.
Enjoyed the event and didn't get bored by running up the same streets too many times.
Actual distance ran was 11.77km.
http://www.lok.routegadget.co.uk/lok/reitti.cgi?ac...
Friday Apr 26, 2013 #
Swimming 35:00 [3] 1.6 km (21:52 / km)
Thursday Apr 25, 2013 #
Bike 55:31 [4] 17.52 mi (3:10 / mi) +141m 3:05 / mi
ahr:161 max:172
Circuits 15:00 [1]
Wednesday Apr 24, 2013 #
Bike 1:01:09 [3] 19.62 mi (3:07 / mi) +142m 3:03 / mi
ahr:147 max:161
From Bisley, Mytchett, Ash Vale and back through Pirbright.
Swimming 35:00 [3] 1.5 km (23:20 / km)
It's starting to feel better in the water if not fast.
Circuits 25:00 [1]
Tuesday Apr 23, 2013 #
Swimming 35:00 [3] 1.5 km (23:20 / km)
200 wu
200 pull
Drills and fs for another km
100 wd
Felt better today.
running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Adidas swoops 2
Orienteering 15:00 [4] 3.0 km (5:00 / km)
shoes: Adidas swoops 2
Robbo Relay on Wimbledon Common. A good format and great interval work. Pushed hard on my legs and Ed was flying only 2 days after a 2.36!!!
Monday Apr 22, 2013 #
Bike 1:00:00 [3] 18.0 mi (3:20 / mi)
Transition run 15:00 [3] 2.3 mi (6:31 / mi)
shoes: Asics 2160 #2
Circuits 30:00 [1]
Sunday Apr 21, 2013 #
Note
(rest day)
Saturday Apr 20, 2013 #
Bike 2:10:00 [3] 39.0 mi (3:20 / mi)
Transition run 28:00 [2] 4.0 mi (7:00 / mi)
shoes: Asics 2160 #2
Friday Apr 19, 2013 #
Bike 58:46 [3] 17.54 mi (3:21 / mi)
I didn't eat much through the day as too busy at the wrong times. This showed by my lack of energy this afternoon.
Transition run 15:00 [2] 2.15 mi (6:59 / mi)
shoes: Asics 2160 #2
Thursday Apr 18, 2013 #
Bike 1:00:00 [3] 18.0 mi (3:20 / mi)
Circuits 30:00 [1]
Wednesday Apr 17, 2013 #
Bike 1:20:41 [3] 24.26 mi (3:20 / mi)
3 laps of the Park.
Swimming 25:00 [3] 1.0 km (25:00 / km)
Bloody hell I was crap. Arms were struggling after the first one. Lots of work to do.
Circuits 20:00 [1]
Tuesday Apr 16, 2013 #
running 40:00 [3] 4.0 mi (10:00 / mi)
shoes: Asics 2160 #2
Time includes wu, 5 x 90, 5 x 60, 5 x 30 and wd.
Monday Apr 15, 2013 #
Note
(rest day)
Sunday Apr 14, 2013 #
running 1:04:00 [3] 6.23 mi (10:16 / mi)
shoes: Salomon speed cross 3
Saturday Apr 13, 2013 #
Note
(rest day)
Friday Apr 12, 2013 #
Note
(rest day)
Thursday Apr 11, 2013 #
Note
(rest day)
Wednesday Apr 10, 2013 #
Note
(rest day)
Tuesday Apr 9, 2013 #
running 47:10 [3] 6.38 mi (7:24 / mi) +164m 6:51 / mi
shoes: Asics 2160 #2
Monday Apr 8, 2013 #
Bike hills 1:52:38 [3] 27.87 mi (4:02 / mi) +911m 3:40 / mi
From Tokai up Ou Kaapse Weg, Chapmans Peak, Hout Bay, Suikerbossie and finally Kloof rd past the Roundhouse.
A fantastic ride with beautiful scenery but I was absolutely buggered before the final one which was a 300m climb.
Sunday Apr 7, 2013 #
Note
running warm up/down 8:00 [1] 1.5 km (5:20 / km)
shoes: Salomon speed cross 3
Orienteering race 1:17:58 [5] 11.3 km (6:54 / km) +350m 5:58 / km
shoes: Salomon speed cross 3
The planner did a great job and used the best part of the area. I finally borrowed a compass that worked and went straight to #1 + 2. I missed #3 on the slope and nearly got to 4 first. I spotted Martin on the steep climb to #6 and then got to #8 first as I had a better RC than he did.
The middle section was some of the nicest Oing area I have been on. Not in a technical sense but beautiful to run in and the map was very good. It was going well until I picked the southern RC to #22. It was the first one that I saw but rather than bailing out halfway through the leg, I did my ex army head on and ploughed on through.
Martin came into the control at the same time and wondered what the hell I had been doing(2 mins). After this I tried to keep up with him for the last few controls up the hill but I had nothing left in the tank. This bad RC certainly cost me more than 2 minutes but is something I need to improve on.
Again, another good course like all the rest this weekend. 9 mins down on a flying Tim.
Saturday Apr 6, 2013 #
running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Salomon speed cross 3
Orienteering race 11:40 [5] 2.3 km (5:04 / km) +40m 4:40 / km
shoes: Salomon speed cross 3
The course started around a few buildings but soon went into the forest. I hesitated to the first control as the compass that I had borrowed wasn't really pointing in any direction. After this I was clean to the end and it was very runnable in the forest. The only time loss was not spotting the route under the bridge but as I committed to my route is wasn't any more than a few seconds.
37 seconds down on Michael and in 3rd so no complaints there.
running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Salomon speed cross 3
Orienteering race 41:19 [5] 5.7 km (7:15 / km) +160m 6:21 / km
shoes: Salomon speed cross 3
Changed to another compass that didn't seem right in the start lane and had to hold the map in my right hand as the compass was for a left hooker.
I stupidly went straight to #1 through all the crap. I was a bit off and it was hard to take a bearing in the other hand. I found 2 + 3 ok but then the compass took me to #5 instead of 4. At this point I forgot about the compass and used my left hand to hold the map.
I was fine after this but a bit scrappy in the control pick missing each one by about 10 seconds due to a rough estimate on direction.
I lost 20 secs on #10 in the unmarked depression and a bit more on #14 with shit direction.
Finished the course off ok but was hooped at the end up the hills.
It was a lovely course on a great runnable area.
Finished 7 mins down on Roark and 3 mins on the wrong side of the pack.
Friday Apr 5, 2013 #
running 30:00 [3] 4.53 mi (6:37 / mi)
shoes: Asics 2160 #2
Thursday Apr 4, 2013 #
walking 59:03 [2] 1.4 mi (42:11 / mi) +658m 17:09 / mi
(rest day) shoes: Asics 2160 #2
Wednesday Apr 3, 2013 #
running warm up/down 10:00 [2] 1.49 mi (6:43 / mi)
shoes: Asics 2160 #2
running intervals 16:00 [4] 2.49 mi (6:26 / mi)
shoes: Asics 2160 #2
I used the wind to push behind me on all of the reps and did the recovery into the wind. Felt good and back to normal.
running warm up/down 10:00 [2] 1.45 mi (6:54 / mi)
shoes: Asics 2160 #2
Tuesday Apr 2, 2013 #
running 40:00 [3] 6.17 mi (6:29 / mi)
shoes: Asics 2160 #2
Monday Apr 1, 2013 #
running 29:15 [2] 4.14 mi (7:04 / mi)
shoes: Asics 2160 #2