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Training Log Archive: paul c

In the 30 days ending Nov 30, 2018:

activity	#	time	miles		km		+m
Bike	13	12:50:41	224.85	(3:26)	361.86	(2:08)	954
Swimming	11	10:40:00	15.53	(41:12)	25.0	(25:36)
Circuits	8	5:50:00
Orienteering	5	5:13:58	25.29	(12:25)	40.7	(7:43)	750
running	4	1:46:00	14.04	(7:33)	22.59	(4:42)	37
Total	39	36:20:39	279.71		450.15		1741

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Friday Nov 30, 2018 #

Note
(rest day)

Travel and a great wedding.

Wednesday Nov 28, 2018 #

Note
(sick)

Morning off work due to dry retching. The bacon from last nights meal didn't look the best.

Tuesday Nov 27, 2018 #

Event: SLOW Night-O Series 2018-19 #2: Wimbledon Common

7 PM

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Salomon Speed Cross 4

Orienteering race 31:56 [4] 5.0 km (6:23 / km)
shoes: Salomon Speed Cross 4

Pretty scrappy tonight and dropped 2 minutes at #9. The rest of it wasn't too bad and I held back a little in the 2nd half to protect my calf.

https://www.slow.routegadget.co.uk/rg2/#190&course...

Monday Nov 26, 2018 #

6 PM

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

Drills mostly concentrating on kick.

8 PM

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

A good slow build up to way over FTP.

Sunday Nov 25, 2018 #

Note
(rest day)

I got away with my R calf last night but I wasn't going to risk the hilly course on it today.
Certainly an easy week and another one coming up unfortunately.

Saturday Nov 24, 2018 #

Event: Southern Night Championships (UKOL)

7 PM

Orienteering race 1:06:10 [3] 8.3 km (7:58 / km)
shoes: Salomon Speed Cross 4

Way too scrappy tonight and one of those nights that if I looked left, then the control was on the right.

Thursday Nov 22, 2018 #

Note
(rest day)

Late nights all week leads to little sleep and potential illness so taking it easy.

Wednesday Nov 21, 2018 #

9 PM

Swimming 1:15:00 [3] 2.5 km (30:00 / km)

Lots of kicking.

Tuesday Nov 20, 2018 #

5 PM

Circuits 45:00 [1]

Usual.

6 PM

Bike 45:00 [4] 14.0 mi (3:13 / mi)

Found this spin session tough tonight.

Monday Nov 19, 2018 #

8 PM

Bike 1:00:00 [3] 19.0 mi (3:09 / mi)
ahr:140 max:165

Steady club spin session.

Sunday Nov 18, 2018 #

12 PM

Bike 59:23 [3] 14.82 mi (4:00 / mi) +328m 3:45 / mi
ahr:137 max:155

Figure of 8 loop as my calf is not ready for running.

7 PM

Swimming 1:00:00 [3] 2.0 km (30:00 / km)

Technical session with Alan.

Saturday Nov 17, 2018 #

Event: SE Night Champs

9 AM

Circuits 45:00 [1]

Weight and core x 18.

6 PM

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

Orienteering race 1:00:51 [3] 5.7 km (10:41 / km) +140m 9:30 / km
ahr:164 max:179 shoes: X talon 212

I was a bit scrappy for the first 3 controls before settling down and hitting them cleanly until #11.
On the way to #10 my right calf started to get quite painful and I thought I might have to stop, but after slowing down it eased off and I was able to make it round the rest of the course.
#12 was a tricky leg and I lost the tracks halfway through but I was lucky enough to relocate on the track beyond it.
#18 was my biggest time loss and I didn't go quite S enough to hit the junction so came back in from the N. 4 minutes.
I forgot just how tough this area was to run through and the northern part is hard even in the day time.

Friday Nov 16, 2018 #

9 PM

Swimming 1:00:00 [3] 2.2 km (27:16 / km)

Good technical session working on hip rotation.

Thursday Nov 15, 2018 #

6 PM

Circuits 30:00 [1]

Core and rehab.

9 PM

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

Session at Turnfit.

Wednesday Nov 14, 2018 #

6 AM

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

On it early this morning.

9 PM

Swimming 1:15:00 [3] 2.8 km (26:47 / km)

Long session tonight.

Tuesday Nov 13, 2018 #

5 PM

Circuits 45:00 [1]

Weights x 18 and core.

6 PM

Bike 50:00 [4] 15.0 mi (3:20 / mi)

I worked hard tonight.

Monday Nov 12, 2018 #

Note
(rest day)

Do not eat half a plate of Jerusalem artichoke, it gives you cronic wind.

C • Jerusalem artichokes 2

Sunday Nov 11, 2018 #

Event: LOK SE League event

12 PM

Orienteering race 1:24:08 [4] 10.9 km (7:43 / km) +365m 6:37 / km
shoes: X talon 212

Miss punched but other than #7, a solid run on a tough, long course.
Less said about the MP the better.

7 PM

Swimming 40:00 [2] 1.8 km (22:13 / km)

Very tired legs and I started to cramp early so took it easy and chilled out.

Saturday Nov 10, 2018 #

9 AM

Bike 1:39:12 [3] 25.76 mi (3:51 / mi) +415m 3:40 / mi

Start of the club ride our to Frensham.

Friday Nov 9, 2018 #

9 PM

Swimming 1:00:00 [3] 2.5 km (24:00 / km)

Felt good in the water tonight.

Thursday Nov 8, 2018 #

6 PM

Circuits 45:00 [1]

Weights x 18 and core x 20.

7 PM

Bike 50:00 [4] 15.0 mi (3:20 / mi)

Good spin session.

Wednesday Nov 7, 2018 #

6 PM

running 46:00 [4] 6.05 mi (7:36 / mi) +37m 7:28 / mi
shoes: Asics

Tough session with Adam.
2 mile tempo and 5 x 1 min.
Went off a bit hard for the first mile, so the 2nd which was slightly uphill, was a bit slower.
6.05 and 6.25.

9 PM

Swimming 1:00:00 [3] 2.3 km (26:05 / km)