Training Log Archive: paul cIn the 30 days ending Sep 30, 2016:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||||||||||||||||||||||||||||
Friday Sep 30, 2016 #
Swimming intervals 40:00 [4] 2.0 km (20:00 / km)
Thursday Sep 29, 2016 #
Swimming 45:00 [3] 2.0 km (22:30 / km)
Wednesday Sep 28, 2016 #
Swimming intervals 48:00 [3] 2.4 km (20:00 / km)
100m Front crawl – alternate 25m fist drill, 25m stroke
4x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
100m Front crawl
2x 50m Front crawl – building – on 10s rest
4 rounds of
200m Front crawl – pull – on 30s rest
100m Front crawl – alternate 25m fist drill, 25m stroke – on 20s rest
2x 50m Front crawl – 25m doggy paddle, 25m stroke – on 10s rest
100m Front crawl – easy
100m Choice
Nice session and didn't feel hard at all.
Tuesday Sep 27, 2016 #
Swimming 45:00 [3] 2.0 km (22:30 / km)
Sunday Sep 25, 2016 #
Orienteering 1:10:23 [4] 10.1 km (6:58 / km) +250m 6:12 / km
shoes: X talon 212
Really enjoyed it and my bearings were very good through the green.
Dropped nearly a minute on #23 where I didn't check the descriptions and was looking for the stream junction rather than a thicket.
I think I'm oldest to win that trophy:-)
Saturday Sep 24, 2016 #
Bike 1:01:36 [3] 17.01 mi (3:37 / mi) +201m 3:30 / mi
ahr:148 max:161
Thursday Sep 22, 2016 #
running 34:00 [3] 4.8 mi (7:05 / mi)
ahr:159 max:170
Wednesday Sep 21, 2016 #
Circuits 30:00 [1]
Swimming intervals 40:00 [4] 2.0 km (20:00 / km)
Tuesday Sep 20, 2016 #
Bike 1:00:02 [3] 16.59 mi (3:37 / mi) +313m 3:25 / mi
ahr:147 max:163
Transition run 30:00 [3] 4.16 mi (7:13 / mi)
Monday Sep 19, 2016 #
Bike 1:00:00 [3] 18.0 mi (3:20 / mi)
Swimming intervals 48:00 [4] 2.4 km (20:00 / km)
Sunday Sep 18, 2016 #
running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics ds skyspeed 2
Orienteering race 40:30 [5] 6.1 km (6:38 / km) +70m 6:17 / km
ahr:184 max:190 shoes: Asics ds skyspeed 2
Missed a gap on the way to 4 and took a sub optimal route to #18 as I didn't see the gap between the houses until I got to download.
7 seconds down on Dave. That's the magic number over the years but I'll take that today after no run training for months.
Saturday Sep 17, 2016 #
Swimming 45:00 [3] 2.0 km (22:30 / km)
Wednesday Sep 14, 2016 #
Circuits 30:00 [1]
Swimming 44:00 [3] 2.2 km (20:00 / km)
200m Front crawl
2x 50m Front crawl – 25m 6-1-6 drill, 25m stroke – on 10s rest
100m Front crawl
2x 50m Front crawl – 25m 6-3-6 drill, 25m stroke – on 10s rest
100m Front crawl
3 sets of
3x 100m Front crawl – on a turn around allowing roughly 15s rest
4x 50m Front crawl – on a turn around allowing 5-10s rest
100 non free
Tuesday Sep 13, 2016 #
Note
(rest day)
Monday Sep 12, 2016 #
Bike 1:01:34 [3] 16.89 mi (3:39 / mi) +410m 3:23 / mi
ahr:148
Swimming 45:00 [3] 2.0 km (22:30 / km)
Sunday Sep 11, 2016 #
Orienteering race 1:10:47 [4] 10.6 km (6:41 / km)
ahr:180 max:187 shoes: X talon 212
Great area for the middle of summer and the map was spot on. Felt good for the first 20 minutes but then my lack of terrain and run training paid to any attempt to attack the course.
Caught my 3 minute man at #7 and he stayed right behind me until I let him lead at #23. I took an alternative route and dropped him.
It was good to have him there though as it kept me on my toes and to good lines.
5th
Saturday Sep 10, 2016 #
Orienteering 18:25 [3] 2.8 km (6:35 / km)
shoes: X talon 212
Friday Sep 9, 2016 #
Note
(rest day)
Thursday Sep 8, 2016 #
Bike 1:02:32 [3] 16.81 mi (3:43 / mi) +410m 3:27 / mi
ahr:149
Transition run 21:02 [3] 3.05 mi (6:54 / mi)
Wednesday Sep 7, 2016 #
Circuits 30:00 [1]
Swimming 40:00 [3] 2.0 km (20:00 / km)
Tuesday Sep 6, 2016 #
Bike 1:04:42 [3] 17.17 mi (3:46 / mi) +407m 3:31 / mi
ahr:147 max:165
Transition run 20:54 [3] 3.04 mi (6:53 / mi)
ahr:164 max:178
Monday Sep 5, 2016 #
Bike 1:00:00 [3] 18.21 mi (3:18 / mi) +175m 3:12 / mi
ahr:150 max:164
Circuits 30:00 [1]
Swimming 40:00 [4] 2.0 km (20:00 / km)
15 x 100 on 1.55.
I went a bit harder than I wanted to but overall a good session.
Sunday Sep 4, 2016 #
running warm up/down 5:20 [2] 1.0 km (5:20 / km)
shoes: X talon 212
Orienteering 29:30 [3] 4.3 km (6:52 / km) +100m 6:09 / km
shoes: X talon 212
Right foot felt ok in terrain.
Saturday Sep 3, 2016 #
Bike 1:50:41 [3] 26.87 mi (4:07 / mi) +746m 3:48 / mi
ahr:153 max:170
Friday Sep 2, 2016 #
Circuits 30:00 [1]
Thursday Sep 1, 2016 #
Circuits 30:00 [1]
Bike 1:09:57 [3] 18.71 mi (3:44 / mi) +402m 3:30 / mi
ahr:148 max:168