Training Log Archive: paul cIn the 30 days ending Nov 30, 2015:
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Monday Nov 30, 2015 #
Swimming 45:00 [3] 2.0 km (22:30 / km)
(injured)
Did the whole session with the pool buoy.
Leg ok to walk normally now but definitely no running.
Thursday Nov 26, 2015 #
Note
(injured)
Tuesday Nov 24, 2015 #
Orienteering race 28:39 [4] 4.9 km (5:51 / km)
shoes: Adidas swoops 2
Monday Nov 23, 2015 #
Swimming 45:00 [3] 2.0 km (22:30 / km)
Sunday Nov 22, 2015 #
Orienteering race 1:22:20 [4] 11.1 km (7:25 / km) +400m 6:17 / km
ahr:171 max:185 shoes: Adidas swoops 2
A nice course but I took too many safe options as legs were feeling it.
Saturday Nov 21, 2015 #
running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Adidas swoops 2
Orienteering race 57:19 [4] 6.9 km (8:18 / km) +220m 7:10 / km
ahr:177 max:187 shoes: Adidas swoops 2
I got lucky on the first few controls by going straight and then I took a few track options for the next few.
#5 was pot luck but then I kept to the tracks again.
Blew a minute on #18 as I missed right and then dithered on #19.
Happy with the run and played it safe mostly.
Friday Nov 20, 2015 #
Swimming 45:00 [3] 2.0 km (22:30 / km)
Thursday Nov 19, 2015 #
Note
(rest day)
Wednesday Nov 18, 2015 #
Swimming 45:00 [3] 2.0 km (22:30 / km)
Circuits 30:00 [1]
Tuesday Nov 17, 2015 #
Bike intervals 45:00 [4] 14.0 mi (3:13 / mi)
Monday Nov 16, 2015 #
Circuits 30:00 [1]
Swimming 45:00 [3] 2.0 km (22:30 / km)
Sunday Nov 15, 2015 #
Bike hills 59:36 [3] 14.68 mi (4:04 / mi) +532m 3:39 / mi
I tried to run afterwards but my Left ankle was still sore from last weekend.
Saturday Nov 14, 2015 #
Circuits 40:00 [1]
running 5:00 [1] 1.0 km (5:00 / km)
shoes: Adidas swoops 2
Orienteering race 47:19 [4] 7.1 km (6:40 / km) +80m 6:19 / km
ahr:179 max:189 shoes: Adidas swoops 2
Got it back together and caught Tom D and Roger at #11.
We then all stuffed #13 by taking the unmarked track into the bramble area. Michael took a couple of minutes out of us by going through the field.
Pretty clean until the finish and it helped being in a pack for the last 5 controls as you could run with confidence.
Friday Nov 13, 2015 #
Swimming 45:00 [3] 2.0 km (22:30 / km)
Thursday Nov 12, 2015 #
Bike 45:00 [4] 14.0 mi (3:13 / mi)
Transition run hills 20:00 [3] 2.55 mi (7:51 / mi)
Wednesday Nov 11, 2015 #
Swimming 40:00 [3] 2.0 km (20:00 / km)
Tuesday Nov 10, 2015 #
Bike 45:00 [4] 14.0 mi (3:13 / mi)
Transition run 15:00 [3] 3.45 km (4:21 / km)
shoes: Asics Culumus 14
Monday Nov 9, 2015 #
Swimming 35:00 [3] 1.5 km (23:20 / km)
Sunday Nov 8, 2015 #
Orienteering 1:50:44 [4] 17.0 km (6:31 / km)
shoes: Adidas swoops 2
I tucked in for the first 2 controls until the first loop and then just followed the Swedes in front of me. Unfortunately Jan got away from me before the first long leg so I was resigned to race the Swedes. Swapped the lead a few times but then they had the other gaffle in the 2nd set of loops and I made a few too many errors.
I managed to catch sight of them at the feeding station and then picked a better terrain route than their track run.
Ran 18.38km and 95% in terrain, although very good terrain.
Really happy with my fitness as this is the longest I've run in a long time. Unhappy though that my right hip flexor and hamstring are hurting but this is easily fixable.
Saturday Nov 7, 2015 #
Note
(rest day)
Friday Nov 6, 2015 #
Note
(rest day)
Thursday Nov 5, 2015 #
Bike 45:00 [4] 14.5 mi (3:06 / mi)
Wednesday Nov 4, 2015 #
Note
(rest day)
Tuesday Nov 3, 2015 #
Note
(sick)
Monday Nov 2, 2015 #
Swimming intervals 48:00 [4] 2.4 km (20:00 / km)
Sunday Nov 1, 2015 #
running warm up/down 12:04 [1] 2.23 km (5:25 / km)
shoes: Adidas swoops 2
Orienteering race 1:19:19 [4] 13.1 km (6:03 / km) +230m 5:34 / km
ahr:177 max:185 shoes: Adidas swoops 2
Dropped a few minutes but then I forgot to punch #31 which was on a track?
Oh well. Happy that I felt good for the whole race and could have gone on a bit further. Ready for next weekend now!!!