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Training Log Archive: paul c

In the 31 days ending Jan 31, 2008:

activity	#	time	miles		km		+m
running	23	25:46:21	205.58		330.85
Circuits	13	6:30:00
Orienteering	3	3:21:23	19.76	(10:12)	31.8	(6:20)	50
Bike	3	2:00:00
Skiing xc	1	1:30:00
Total	26	39:07:44	225.34		362.65		50

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Thursday Jan 31, 2008 #

Note
(sick)

I picked up a viral infection last night so the stairs seem like a hill session today.

Wednesday Jan 30, 2008 #

running 28:11 [2] 3.41 mi (8:16 / mi)
ahr:163 max:191 shoes: Asics Kayano

Really hard work to get my legs going and they never did.

running 58:40 [3] 9.0 mi (6:31 / mi)
ahr:165 max:185 shoes: Asics Kayano

Felt quite good tonight and didint push it at all. Around Ash then a loop of Aldershot.

Circuits 30:00 [3]

Tuesday Jan 29, 2008 #

running 30:05 [2] 3.84 mi (7:50 / mi)
shoes: Asics Kayano

running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics Kayano

running intervals 40:00 [5] 5.0 mi (8:00 / mi)
shoes: Asics xc spikes

On the grass tonight and felt surprisingly good in the session even though the times were slow in near perfect conditions. Moved though the group well and found out at the end that everybody was slower than normal(must be my coaches crap measuring wheel). 5x200m with 45 sec recoveries, 5x1km with 1.30 and 5x400m off a minute. 33's, 3.24's and 74's. Good session.

Monday Jan 28, 2008 #

running 29:45 [2] 3.78 mi (7:52 / mi)
ahr:175 max:195 shoes: Asics Kayano

running 54:39 [3] 8.06 mi (6:47 / mi)
ahr:163 max:185 shoes: Asics Kayano

Did a 4 mile walk at school this afternoon and my legs felt dead on the run so took it easy. Over ranges, through mychett and back along canal.

Circuits 30:00 [3]

Sunday Jan 27, 2008 #

running warm up/down 20:00 [1] 2.0 mi (10:00 / mi)
shoes: Twisters

Orienteering race 1:17:07 [4] *** 12.8 km (6:01 / km)
ahr:173 max:183 shoes: Twisters

Concorde Chase. A pretty clean run but just could not get the legs going fast. Felt very strong and could have gone on for a lot longer.

Friday Jan 25, 2008 #

running 38:27 [3] 6.0 mi (6:25 / mi)
ahr:165 max:176 shoes: Asics Kayano

Easy-steady run. Felt pretty good.

Circuits 30:00 [3]

Thursday Jan 24, 2008 #

running tempo 36:30 [4] 6.0 mi (6:05 / mi)
ahr:173 max:178 shoes: Asics Kayano

First tempo run which went better than I'd expected. 1st and last miles were warm up and down at 6.30 pace. The 4 miles were 5.53, 5.54, 5.51 and 5.54. Need to up the pace and distance now.

Wednesday Jan 23, 2008 #

running 30:00 [2] 3.85 mi (7:48 / mi)
shoes: Asics Kayano

Orienteering race 1:00:16 [4] *** 9.1 km (6:37 / km) +50m 6:27 / km
ahr:171 max:179 shoes: Twisters

Army league at Alice Holt. Mostly a green map and it was hit or miss if you went straight as to wether it was quicker or often not. Didn't push the pace much and caught Colin Dickson at 4 after he screwed up 1 big time.

Circuits 30:00 [3]

running warm up/down 10:00 [3] 1.2 mi (8:20 / mi)
shoes: Twisters

Tuesday Jan 22, 2008 #

running 29:56 [2] 3.84 mi (7:48 / mi)
ahr:164 max:189 shoes: Asics Kayano

running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics Kayano

running intervals 40:00 [5] 7.0 km (5:43 / km)
shoes: Asics flats

5x400m, 1x2km, 5x400m, 2x1km. Recoveries were 1 min after the 4's and 1.30 after the 2k and k's. Started the session on the grass but my left achillies was recking after the 1st set of 4's so I changed to the track and all was fine. 1st set of 4's were 75's, 2k-6.35, 2nd set of 4's-70's and the k's were in 3.15. The track felt so good after the grass, I really hate xc.

Monday Jan 21, 2008 #

running 30:01 [2] 3.85 mi (7:48 / mi)
ahr:162 max:180 shoes: Asics Kayano

running 56:47 [4] 9.0 mi (6:19 / mi)
shoes: Asics Kayano

Same run as last week. Pushed a little more and felt good.

Circuits (Core) 30:00 [3]

Saturday Jan 19, 2008 #

running long 2:00:07 [4] 17.48 mi (6:52 / mi)
ahr:170 max:187 shoes: Asics Kayano

My first long run. Felt good for the 1st hour then the terrain got a bit nasty. Even though my legs were tired at the end the pace didn't slow. Along canal to fleet pond, one lap, then over to long valley south and back via canal.

Friday Jan 18, 2008 #

Circuits 30:00 [3]
(rest day)

Massage

Thursday Jan 17, 2008 #

running warm up/down 21:00 [2] 3.0 mi (7:00 / mi)
shoes: Asics flats

running hills 1:00:00 [5] 6.5 mi (9:14 / mi)
shoes: Asics flats

4 long loops of 1km, 4 long, 4 med, 4 short. Started off ok at the back of the group then the last 8 reps were fantastic and moved up the group. Haven't felt that good for a while.

Wednesday Jan 16, 2008 #

running 29:34 [2] 3.8 mi (7:47 / mi)
ahr:162 max:188 shoes: Asics Kayano

Very stiff in the calves from last night, but picked up well.

Skiing xc 1:30:00 [3]

Getting too old and still too competitive to play with the pupils. Legs ache.

Bike 40:00 [3]
ahr:151 max:160 shoes: Asics Kayano

Legs were tired after the football so I kept off the road and went to the gym.

Circuits (Core) 30:00 [3]

Tuesday Jan 15, 2008 #

running 29:45 [2] 3.84 mi (7:45 / mi)
ahr:157 max:175 shoes: Asics Kayano

running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics Kayano

running intervals 45:00 [5] 8.0 km (5:38 / km)
shoes: Asics flats

Track. 2km, 1.5km, 500m, 2x1km, 5x400m. Recoveries-2min after the 2k, 1.30 through to the 4's then 1 min on the 4's. Didn't even bother with the times as the weather was awful, horizontal rain so they would have been crap anyway.

Monday Jan 14, 2008 #

running 30:00 [2] 3.82 mi (7:51 / mi)
ahr:148 max:159 shoes: Asics Kayano

running 58:05 [4] 9.0 mi (6:27 / mi)
ahr:166 max:185 shoes: Asics Kayano

Road. Felt really good and surprisingly easy. To the keys, farn. then back past stadium.

Circuits (Core) 30:00 [3]

Sunday Jan 13, 2008 #

Orienteering race 1:04:00 [4] *** 9.9 km (6:28 / km)
ahr:178 max:187

CSC Yately. Crap run. Route choice left a lot to be desired although always in good contact with the map. Left ankle twisted so only ran at 90%.

running warm up/down 25:00 [2] 3.0 mi (8:20 / mi)

Saturday Jan 12, 2008 #

Note
(rest day)

Friday Jan 11, 2008 #

Bike 40:00 [3]
ahr:148 shoes: Asics Kayano

Gym session.

Circuits 30:00 [3]

Core

Thursday Jan 10, 2008 #

running warm up/down 21:00 [2] 3.0 mi (7:00 / mi)
shoes: Asics flats

running hills 42:00 [5] 4.0 mi (10:30 / mi)
shoes: Asics flats

4 long, 4 medium and 4 short. Felt crap on the long one's and the times were rubbish. Picked up after that and finished off moving along well and fluid.

Wednesday Jan 9, 2008 #

running 59:29 [4] 9.04 mi (6:35 / mi)
ahr:167 max:176 shoes: Asics Kayano

Felt very stiff to start with but good towards the end. Over ash ranges onto mytchett, into frimley green, then back along the road.

Circuits (Core) 30:00 [3]

Tuesday Jan 8, 2008 #

running (a.m.) 26:10 [2] 3.33 mi (7:51 / mi)
ahr:163 max:175 shoes: Asics Kayano

Foot feels a little better this morning.

running intervals 35:00 [5] 7.0 km (5:00 / km)
shoes: Asics Kayano

Track. 1 x 2km, 4 x 1km, 5 x 200m. Recoveries-2 min after the 2k, 1.30 after the k's and 45sec on the 2's. 6.39, 3.19 ave, 32's. Very windy which made the times a little slow. Didn't feel great, foot hurts still.

running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics Kayano

Monday Jan 7, 2008 #

running (a.m.) 20:00 [2] 2.7 mi (7:24 / mi)
shoes: Asics Kayano

Easy jog. Left achillies and 2nd toe in lots of pain.

Bike 40:00 [3]
ahr:153 max:158 shoes: Asics Kayano

Went to the gym to use bike. Wanted to lessen the impact on my foot.

Circuits (Core) 30:00 [3]
shoes: Asics Kayano

Sunday Jan 6, 2008 #

running 1:10:20 [3] 10.37 mi (6:47 / mi)
ahr:166 max:179 shoes: Asics Kayano

Took a while to get going, but still felt like crap. Up canal to frimley green, along to frimley then back via B.V.P.

Saturday Jan 5, 2008 #

running warm up/down 20:00 [2] 2.5 mi (8:00 / mi)
shoes: Asics Kayano

running race 42:04 [5] 7.0 mi (6:01 / mi)
ahr:185 max:191

Hampshire XC champs. Started off a little too hard, but seemed to keep it going on the last two laps. Not a bad run, just gotta increase the milage now for London.

Friday Jan 4, 2008 #

Circuits (Core) 30:00 [3]

Thursday Jan 3, 2008 #

running warm up/down 21:00 [2] 3.0 mi (7:00 / mi)

running hills 40:00 [4]

Gunn hill. 6 medium and 6 short. Controlled, felt good and bouncy.

Wednesday Jan 2, 2008 #

running long 1:17:46 [3] 11.7 mi (6:39 / mi)
ahr:175 max:185

Along canal to mytchett then a lap of ash ranges.

Circuits (Core) 30:00 [3]

Tuesday Jan 1, 2008 #

Note

Hungover

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