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Training Log Archive: paul c

In the 30 days ending Nov 30, 2017:

activity	#	time	miles		km		+m
Bike	10	12:49:55	201.91		324.95		1561
Swimming	9	9:35:00	14.17	(40:35)	22.8	(25:13)
Circuits	17	8:45:00
Orienteering	5	4:33:14	26.6	(10:16)	42.81	(6:23)	735
running	9	3:58:00	31.31	(7:36)	50.39	(4:43)	504
Total	45	39:41:09	273.99		440.94		2800

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Thursday Nov 30, 2017 #

5 PM

Circuits 30:00 [1]

Usual.

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

Just ticking over.

Wednesday Nov 29, 2017 #

5 PM

Circuits 30:00 [1]

Core.

9 PM

Swimming 1:10:00 [4] 2.6 km (26:55 / km)

Included a 1km TT. I got to halfway hitting 1.40’s but struggled in the 2nd 500. 16.56.

Tuesday Nov 28, 2017 #

Event: SLOW Night-O 2017-18 #2: Wimbledon Common

2 PM

Circuits 30:00 [1]

Circuits with the kids.

7 PM

Orienteering race 28:54 [4] 5.21 km (5:33 / km)
shoes: X talon 212

As clean a run as I think I will ever do at night. Just a few hesitations at the decision points but otherwise very happy and I felt pretty good running around.
Left Achilles is hurting this morning so a bit of TLC is needed before the weekend.

C • Spectacular Night-O run 3

Long - Splits

Monday Nov 27, 2017 #

5 PM

Circuits 30:00 [1]

Core and rehab x 15.

8 PM

Bike 1:00:00 [4] 19.0 mi (3:09 / mi)

Club spin session.

Sunday Nov 26, 2017 #

1 PM

running hills 1:00:45 [3] 7.04 mi (8:38 / mi) +339m 7:30 / mi
ahr:157 max:178 shoes: Salomon speed cross 3

Along the NDW from Caterham to the quarry and back. Hilly and muddy but wonderful sunshine.

Saturday Nov 25, 2017 #

9 AM

Bike long 3:19:27 [3] 48.0 mi (4:09 / mi) +1194m 3:51 / mi
ahr:142 max:172

Beautiful morning for a club ride but I felt weak for most of it until a major bonk with 2 miles left.

Friday Nov 24, 2017 #

5 PM

running 43:21 [3] 6.06 mi (7:09 / mi) +56m 6:57 / mi
shoes: Asics

Out to Ockham airfield. Boggy in places.

Thursday Nov 23, 2017 #

6 PM

Circuits 30:00 [1]

Usual.

Wednesday Nov 22, 2017 #

5 PM

running 32:26 [3] 4.51 mi (7:11 / mi) +51m 6:57 / mi
ahr:157 max:176 shoes: Asics

On some new boggy bridleways. New head torch will make night O even easier.

9 PM

Swimming 1:15:00 [4] 2.8 km (26:47 / km)

A couple of 600m TT thrown in.

Tuesday Nov 21, 2017 #

2 PM

Circuits 30:00 [1]

Core with the kids.

5 PM

Bike 1:00:00 [2] 17.5 mi (3:26 / mi)

Another easy hour.

Monday Nov 20, 2017 #

5 PM

Bike 1:00:00 [2] 17.5 mi (3:26 / mi)

Easy hour on the turbo.

6 PM

Circuits 30:00 [1]

Core and rehab x 16.

Sunday Nov 19, 2017 #

Event: CHIG "Michael Brandon" Mitre SE League and National event

11 AM

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

Orienteering race 1:00:33 [4] 10.3 km (5:53 / km) +235m 5:17 / km
ahr:170 max:184 shoes: X talon 212

Really nice runnable area and I thoroughly enjoyed it. I was going ok until I stopped short on #9 and looped back. 50 seconds.
Caught up Jan at #17 and then Lawrence at #21 so this kept me pushing to the end.
I found it tough in the middle section physically but felt ok after this to the finish.

7 PM

Swimming 1:00:00 [3] 2.1 km (28:34 / km)

Good drills session tonight.

Saturday Nov 18, 2017 #

9 AM

Bike 1:30:28 [3] 26.41 mi (3:26 / mi) +367m 3:17 / mi
ahr:152 max:172

After a slow start Mark put his foot down and I had nothing in the tank. Finished the ride early.

Friday Nov 17, 2017 #

5 PM

Circuits 30:00 [1]

Usual.

9 PM

Swimming 50:00 [3] 2.0 km (25:00 / km)

Lots of kicking which was good but I was very low on energy.

Thursday Nov 16, 2017 #

Note
(rest day)

Parents evening but I needed this as I've been feeling crap for the last few days.

Wednesday Nov 15, 2017 #

5 PM

running 33:53 [3] 4.88 mi (6:57 / mi) +58m 6:42 / mi
ahr:159 max:168 shoes: Asics

Up to the A246 and back through East Horsley.

9 PM

Note

No swimming tonight as my stomach has been doing somersaults.

Tuesday Nov 14, 2017 #

2 PM

Circuits 30:00 [1]

With the kids at school.

7 PM

Bike 1:00:00 [2] 17.0 mi (3:32 / mi)

Eventually got on the turbo to spin the legs over.

Monday Nov 13, 2017 #

Note
(sick)

Stomach doing somersaults yesterday afternoon and all night.

Sunday Nov 12, 2017 #

Event: SCOL3 BKO Level C event (Bucklebury Common)

11 AM

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

Orienteering race 1:00:09 [4] 9.6 km (6:16 / km) +200m 5:40 / km
shoes: X talon 212

Mostly happy with the race except for a few wobbles.
Started off hard and caught sight of Nigel Bunn going out of #5 but it took until #14 where I eventually reeled him in.
Legs were treading water fro #16 onwards from last night and dropped a bit of time at #20.
Unfortunately looks like I miss punched #13 where I got 163 rather than 193. They were less than 50m apart, both next to re-entrants and green bushes.
There is no way I'll be the only one to do this so I'll see if it's official when they get the results out.

C • Poor controlling 4

Saturday Nov 11, 2017 #

Event: SE Night Champs

9 AM

Bike 1:00:00 [3]

I chickened out of a rainy ride with the club to go on the turbo.

10 AM

Circuits 30:00 [1]

Core x 16.

6 PM

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

Orienteering race 49:04 [4] 6.1 km (8:03 / km)
shoes: X talon 212

Happy with the run up until #13 where I just went in without a bearing going towards the lights of others.
After relocating I lost time at #14 by not slowing down enough.
Also a bit crap on the last 2 controls without any thorough plan.
The map was not always representative of what was going on in the woods tonight but a nice run out.

Friday Nov 10, 2017 #

6 PM

Circuits 30:00 [1]

C & C x 16.

9 PM

Swimming intervals 1:00:00 [4] 2.8 km (21:26 / km)

1000 wu
4 x 200 off 20 seconds.
8 x 100 off 20.
25m pool and it went much better than expected.
3.10’s on the 2’s.
Started with a 1.34 and working down to a 1.29 for the last one.

Thursday Nov 9, 2017 #

5 PM

Bike 1:00:00 [4] 19.5 mi (3:05 / mi)

10 x 2 min ftp off 1 min.
A lot better than last week and they felt comfortable.

6 PM

Circuits 30:00 [1]

C & C x 16

Wednesday Nov 8, 2017 #

6 PM

running 30:00 [3] 4.23 mi (7:06 / mi)
shoes: Asics

Around the block.

9 PM

Swimming 1:15:00 [4] 2.8 km (26:47 / km)

A good session of drills and 300’s. Hitting ok times.

Tuesday Nov 7, 2017 #

6 PM

Circuits 30:00 [1]

C & C x 16.

Monday Nov 6, 2017 #

Note
(rest day)

My body doesn’t feel like I need this but the 2 hour sleep when I got home certainly did.

Sunday Nov 5, 2017 #

Event: November Classic and Southern Championships (UKOL)

10 AM

running warm up/down 7:35 [1] 0.86 mi (8:49 / mi)
shoes: X talon 212

Orienteering race 1:14:34 [4] 11.6 km (6:26 / km) +300m 5:42 / km
shoes: X talon 212

Had a pretty good run except for a few controls. I felt strong all the way to the end and would have been fine on the elite course so I'm happy how my fitness is coming along.
#5 1 min not going quite far enough before turning back away from the control.
#6 20 sec went through the light green that was a bit harder than advertised.
# 18 20 sec went into the re-entrant before it.
#19 40 sec missed the path from #18 and went across the stream way too early and through the green.
#20 & 21 dropped time in the circle.

7 PM

Swimming 1:00:00 [4] 2.6 km (23:05 / km)

Including 2 x 400 and 4 x 200. Feet were cramping up a little.