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Training Log Archive: paul c

In the 30 days ending Apr 30, 2016:

activity # timemileskm+m
  Bike11 17:23:06 265.75(3:56) 427.68(2:26) 5314
  Swimming9 6:55:00 11.81(35:09) 19.0(21:51)
  running11 5:49:14 46.88(7:27) 75.44(4:38) 694
  Orienteering4 3:41:09 20.38(10:51) 32.8(6:45) 905
  Circuits5 3:15:00
  Total37 37:03:29 344.81 554.92 6913

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Saturday Apr 30, 2016 #

Event: British Orienteering Championships 2016 Long Distance
 
3 PM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: X talon 212

Orienteering race 1:19:09 [4] 9.2 km (8:36 / km) +410m 7:02 / km
ahr:175 max:192 shoes: X talon 212

Started off ok and was still in 2nd at #5 then it all went wrong. Dropped time at #6 even though I went in slowly and also went around on 10.
Ended up on 18 at the end of the long leg and dropped a few minutes relocating.
Happy to get quite a few splits in the top 3 but then stupidly went to 24 before 22 on the last loop.
I got what I deserved and was a long way down on the front three.

Friday Apr 29, 2016 #

7 AM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills.

Thursday Apr 28, 2016 #

5 PM

Circuits 30:00 [1]
(rest day)

Core x 20.

Wednesday Apr 27, 2016 #

6 PM

running 1:00:00 [3] 8.11 mi (7:24 / mi) +169m 6:57 / mi
ahr:157 max:177

Around the trails of Burnham Beeches.
C • Rude 11
9 PM

Swimming intervals 50:00 [4] 2.5 km (20:00 / km)

700 warm up (200 swim/100 kick/200 drill/200 pull)
3 x 200 pull @ 4:00 (50 shark drill/150 pull)
5 x 100 swim @ 1:50 (all strong)
3 x 200 pull @ 4:00 (50 backstroke/150 free)
Felt good this evening.

Tuesday Apr 26, 2016 #

6 PM

Bike warm up/down 19:20 [2] 5.4 mi (3:35 / mi) +62m 3:27 / mi

To and from Staples Lane.

Bike hills 1:01:00 [4] 12.43 mi (4:54 / mi) +680m 4:12 / mi
ahr:156 max:167

Staples lane x 10.
A tough start but got into it eventually. A strong northerly and ended in sleet.
A long way down on my best but not worried.
C • Tough start 2
9 PM

Circuits 45:00 [2]

Weights and core x 20.

Monday Apr 25, 2016 #

6 PM

Bike 1:33:01 [3] 24.06 mi (3:52 / mi) +543m 3:37 / mi
ahr:151 max:164

Day 1 week 1.
Legs feeling ready.
C • Day 1 Week 1 2
8 PM

Swimming intervals 50:00 [4] 2.5 km (20:00 / km)

20 x 100 on 1.55.
Too fast for the first 3 and hit 1.30's but managed to settle on 1.35. Tough session so soon after the ride and got a little cramp too.

Sunday Apr 24, 2016 #

9 AM

Bike 3:00:00 [3] 45.21 mi (3:59 / mi)
ahr:138

Longest I've ever done on the turbo but I did have the tv to watch the marathon.

Saturday Apr 23, 2016 #

9 AM

running warm up/down 9:21 [2] 2.0 km (4:41 / km)
shoes: Asics ds skyspeed 2

running race 18:15 [5] 5.0 km (3:39 / km)
shoes: Asics ds skyspeed 2

This was hard work but got the desired effect. Better than last time, need to start some training.
5 PM

Circuits 45:00 [1]

Weights easy x 12 and core x 20.

Friday Apr 22, 2016 #

5 PM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills with a bit more kick.

Thursday Apr 21, 2016 #

Note
(rest day)

D of E

Wednesday Apr 20, 2016 #

6 PM

running 1:00:15 [3] 12.65 km (4:46 / km) +265m 4:19 / km

Same as last week.

Tuesday Apr 19, 2016 #

6 PM

Bike 1:42:51 [3] 24.8 mi (4:09 / mi) +732m 3:48 / mi
ahr:145 max:163

Standard loop.

Monday Apr 18, 2016 #

7 AM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills
6 PM

Bike 35:27 [2] 8.37 mi (4:14 / mi) +207m 3:56 / mi
ahr:131 max:157

Broke a spoke so had to pootle home early.

Sunday Apr 17, 2016 #

Event: SO Angmering Park (east) Level C, part of SO 2016 championship (event 1 of
 
11 AM

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: X talon 212

Orienteering race 52:00 [4] 8.9 km (5:51 / km) +135m 5:26 / km
shoes: X talon 212

Lots of brambles but lots of running too. Had a good run and although my legs were tired, they performed ok up the hills.
RC on #3 as i drifted left and should have used the paths.
Drifted L again on #13 and ended at #14.
Like a few others on RG I still think the veg is mapped incorrectly at #21. I ended up to the north of the control.

Saturday Apr 16, 2016 #

8 AM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills with plenty of kick with fins.
3 PM

Bike 1:55:07 [3] 27.98 mi (4:07 / mi) +766m 3:48 / mi
ahr:143 max:168

Ranmore, Dorking, Leith, Shere and home.

Friday Apr 15, 2016 #

6 PM

running 40:00 [3] 5.0 mi (8:00 / mi)
shoes: Salomon speed cross 3

Run near the railway with a few efforts thrown in.

Thursday Apr 14, 2016 #

7 PM

Circuits 45:00 [2]

Weights x 18.

Wednesday Apr 13, 2016 #

6 PM

running 1:00:23 [3] 12.63 km (4:47 / km) +260m 4:20 / km
ahr:153 max:180 shoes: Salomon speed cross 3

Nice hilly run up through Sheapleas and Whitedowns. I got to the 2nd house in 32 minutes.

Tuesday Apr 12, 2016 #

6 PM

Bike 1:44:08 [3] 24.84 mi (4:12 / mi) +742m 3:50 / mi
ahr:148 max:167

New standard loop from our new house. Up Sheepleas, Coombe, Albury, Winterfold, Peaslake, Radnor, Leith, Whitedowns and home.

Monday Apr 11, 2016 #

8 PM

Swimming 45:00 [3] 2.0 km (22:30 / km)

A few drills and then 6 x 50 on 60 and then 8 x 25 on 30. I did this with high cadence in mind to stop any dead spots in the stroke.
400 paddles to finish off with.

Sunday Apr 10, 2016 #

Event: Kingston Urban Race
 
10 AM

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics ds skyspeed 2

11 AM

Orienteering race 29:30 [5] 6.2 km (4:45 / km)
shoes: Asics ds skyspeed 2

Stuffed close to 45 seconds on #4 and a few sub optimal RC's but otherwise felt ok. A little tired towards the end and dropped 10 at the last control.

Saturday Apr 9, 2016 #

11 AM

Bike 1:49:06 [3] 30.32 mi (3:36 / mi) +693m 3:22 / mi

Out in the hills.

Friday Apr 8, 2016 #

7 AM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills.
1 PM

Bike 1:16:45 [3] 21.04 mi (3:39 / mi) +453m 3:25 / mi

To the bank and then Shere.

Wednesday Apr 6, 2016 #

7 PM

running 1:00:00 [3] 14.06 km (4:16 / km)
shoes: Salomon speed cross 3

Along the canal in Stone.
8 PM

Circuits 30:00 [1]

Core x 22.

Tuesday Apr 5, 2016 #

6 PM

Bike 1:26:21 [3] 24.07 mi (3:35 / mi) +284m 3:28 / mi
ahr:147 max:166

From Yarnfield.

Monday Apr 4, 2016 #

1 PM

Bike 1:00:00 [3] 17.23 mi (3:29 / mi) +152m 3:23 / mi

8 PM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Driils.

Sunday Apr 3, 2016 #

Event: Mole Valley 50th anniversary District event
 
11 AM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: X talon 212

Orienteering race 1:00:30 [4] 8.5 km (7:07 / km) +360m 5:52 / km
shoes: X talon 212

After decorating all week and moving house the day before i was surprised that i felt ok except the hills, but it hink they would have been hard anyway. Dropped most of my time at #4 where i went into the green instead of rough open.
12 PM

running 11:00 [1] 2.0 km (5:30 / km)
shoes: X talon 212

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