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Training Log Archive: paul c

In the 31 days ending Mar 31, 2009:

activity	#	time	miles		km		+m
running	29	32:14:15	282.01	(6:52)	453.85	(4:16)
Circuits	9	5:15:00
Orienteering	3	2:31:31	15.31	(9:54)	24.64	(6:09)	158
Total	29	40:00:46	297.32		478.49		158

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Tuesday Mar 31, 2009 #

running 30:00 [1] 3.94 mi (7:37 / mi)
shoes: Asics Kayano 14

running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics Kayano 14

running intervals 34:16 [5] 8.0 km (4:17 / km)
shoes: Asics Kayano 14

2km road reps(slightly short)
3min recovery to get back to the start.
Good tonight so kept it to 4 reps rather than 5.
Times were 3 x 6.21 and finished off with 6.13.

Monday Mar 30, 2009 #

running 1:00:00 [3] 9.21 mi (6:31 / mi)
shoes: Asics Kayano 14

Felt easyish and only a bit of pain in left IT band so all good.
Out to the rollinses and back.

C • Rollins's 4

Circuits 30:00 [3]

Core.

Sunday Mar 29, 2009 #

Event: Reading Half Marathon

running warm up/down 10:06 [1] 1.44 mi (7:01 / mi)
shoes: Asics ds racer

running race 1:15:01 [5] 13.1 mi (5:44 / mi)
shoes: Asics ds racer

Awesome race. Started off feeling easy until 5.5m then slowly increased the effort until the end. Just gutted that I picked up a stitch at 12m to the end which certainly cost me going under 75. Garmin says 13.26 so the miles are approximate only. 5.38, 42, 6.07(uphill), 5.43, 39(downhill), 34, 22, 53(uphill), 40, 36(downhill), 40, 50, 46.

C • So close... 3

running warm up/down 9:58 [1] 1.26 mi (7:55 / mi)
shoes: Asics ds racer

Saturday Mar 28, 2009 #

Note
(rest day)

Friday Mar 27, 2009 #

running 40:00 [3] 6.33 mi (6:19 / mi)
shoes: Asics Kayano 14

Nice run around bushy.

Thursday Mar 26, 2009 #

running warm up/down 30:00 [3] 4.63 mi (6:29 / mi)
shoes: Asics Kayano 14

running tempo 23:57 [4] 4.0 mi (5:59 / mi)
shoes: Asics Kayano 14

Change of pace session on the road.
Miles were 6.05, 5.46, 6.19 and 5.44.
Felt pretty comfortable on the quick one's.

Wednesday Mar 25, 2009 #

running 30:00 [3] 4.81 mi (6:14 / mi)
shoes: Asics Kayano 14

Steady run under the shepherd and around the mill.

Circuits 30:00 [3]

Core x30.

Tuesday Mar 24, 2009 #

running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics Kayano 14

running tempo 36:00 [5] 5.52 mi (6:31 / mi)
shoes: Asics Kayano 14

Road. 3x10min with 3 min recovery around the fire station loop.
Felt really good tonight and the session just got better the further it lasted.
1.81m 5.33 ave
1.84m 5.27 ave
1.87m 5.21 ave

Monday Mar 23, 2009 #

running 30:00 [3] 4.73 mi (6:21 / mi)
shoes: Asics Kayano 14

Really easy tonight around the Green lane loop.

Circuits 30:00 [3]

Core x30.

Sunday Mar 22, 2009 #

Orienteering 1:35:00 [2] 14.0 km (6:47 / km)
shoes: Salomon Speed Cross

Putting out, shadowing and collecting controls on Bagshot Heath.

running 15:00 [3] 2.3 mi (6:31 / mi)
shoes: Asics Kayano 14

Went for a run while waiting for the TA to turn up.

Saturday Mar 21, 2009 #

running warm up/down 26:40 [3] 4.0 mi (6:40 / mi)
shoes: Asics Kayano 14

running tempo 11:40 [4] 2.0 mi (5:50 / mi)
shoes: Asics Kayano 14

2m warm up and 2m warm down with 2m tempo in between.

Friday Mar 20, 2009 #

running 30:00 [1] 3.86 mi (7:46 / mi)
shoes: Asics Kayano 14

Orienteering 19:30 [3] 3.84 km (5:05 / km)
shoes: Salomon Speed Cross

Just a quick one around Bagshot Heath to check control sites for Sunday.

Thursday Mar 19, 2009 #

running 30:16 [2] 4.18 mi (7:14 / mi)
shoes: Asics Kayano 14

running warm up/down 30:00 [1] 3.8 mi (7:54 / mi)
shoes: Asics Kayano 14

running 19:00 [3] 3.0 mi (6:20 / mi)
shoes: Asics Kayano 14

Started the tempo session tonight but had no energy and my legs were still hurting from last nights massage.
Binned it after 3 laps when my right quad started to tighten up.

Wednesday Mar 18, 2009 #

running 1:10:00 [3] 10.65 mi (6:34 / mi)
shoes: Asics Kayano 14

Nice run around richmond park with vicky. Lovely afternoon to be out.

Tuesday Mar 17, 2009 #

running 30:00 [1] 3.87 mi (7:45 / mi)
shoes: Asics Kayano 14

running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics Kayano 14

running intervals 43:20 [5] 10.0 km (4:20 / km)
shoes: Asics Kayano 14

Track.
3x2km and 4x1km.
Recoveries were 200m jogs(1.35ish) for all except after the 3rd 2km which was a lap jog.
Awsome session. Definately the best 10k track session I've ever done.
Felt really good throughout and the k's just got better.
Very surprising after racing 12 miles on sunday and a great confidence booster for london.
Times were 6.38, 6.37, 6.37, 3.14, 3.13, 3.12 and 3.05.

C • Good session 6

Monday Mar 16, 2009 #

running 30:00 [1] 4.03 mi (7:27 / mi)
shoes: Asics Kayano 14

Felt ok this morning.

running 50:01 [3] 7.76 mi (6:27 / mi)
shoes: Asics Kayano 14

After an awkward first mile of 7 mins this felt really good.
Quads a little sore from yesterday but overall I was moving along nicely.
Made the decision to cut it short by 10mins before I got carried away and did something stupid.

Sunday Mar 15, 2009 #

running 31:20 [2] 4.42 mi (7:05 / mi)
shoes: Asics ds racer

All the bits of running around aswell.

running race 1:09:09 [5] 12.0 mi (5:46 / mi)
shoes: Asics ds racer

Fleet half. Hot and sunny.
I wasn't entered so was unable to cross the line at the finish.
Set off as usual and proberly overcooked it. Went to 8 miles really well but as it got tough I lost motivation as I knew I wouldn't get an official time. Stopped at 9 and 10 mile markers for 20 secs and got motivated to join back in by team mates.
Finished at 12, and paced Vicky in for the last mile when she came past.
Was running with a guy who finished with 1.15.59, but was feeling comfortable by then so would have defo got under 76 for sure.
Reasonably happy with the run even though I blew up in the heat.
Reading is gonna be so much better!!!!!
The mile times were from my garmin and it registered 12.14 so the following times are inacurate.
5.34, 41, 36, 43, 27, 45, 47, 50, 45, 6.07, 5.51 and 5.51.

Note

On reflection, I don't think I blew up, just more of a case of get a life because I couldn't be arsed.
Sort it!!!

Saturday Mar 14, 2009 #

Note
(rest day)

Friday Mar 13, 2009 #

running 40:00 [3] 6.05 mi (6:37 / mi)
shoes: Asics Kayano 14

Up to the golf course and back.

Circuits 30:00 [3]

Core x30.

Thursday Mar 12, 2009 #

Note

Calves are in tatters this morning after last nights massage.

running 15:00 [3] 2.25 mi (6:40 / mi)
shoes: Asics Kayano 14

running tempo 15:00 [4] 2.66 mi (5:38 / mi)
shoes: Asics Kayano 14

running 19:01 [3] 2.91 mi (6:32 / mi)
shoes: Asics Kayano 14

Tonight's session was 15 steady, 15 tempo and 15 steady.
Extended the last bit to finish the loop.
Felt good tonight and in control.

Wednesday Mar 11, 2009 #

running 30:00 [1] 4.0 mi (7:30 / mi)
shoes: Asics Kayano 14

running 1:00:00 [3] 9.3 mi (6:27 / mi)
shoes: Asics Kayano 14

Beautiful run along the NDW to just past Dave and Sarahs and back.
Felt really easy and relaxed.

Circuits 30:00 [3]

core x30.

Tuesday Mar 10, 2009 #

running 30:00 [2] 3.86 mi (7:46 / mi)
shoes: Asics Kayano 14

Bit of a struggle this morning.

running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics Kayano 14

running intervals 38:30 [5] 7.3 km (5:16 / km)
shoes: Asics Kayano 14

Grass. 8x1km with 90 sec recovery.
Still pretty boggy on the field.
I now have learned tonight about the post sugar rush from harribo. It makes you feel like sh!t and dizzy!!!
Got this at the start of the session and pulled out the second rep.
Decided to give it another go and finished it ok.
Times weren't great but I'm not bothered.
3.27 ave.

Monday Mar 9, 2009 #

running 1:00:00 [3] 9.32 mi (6:26 / mi)
shoes: Asics Kayano 14

Run from stophers around the half marathon loop getting ready for sunday. Felt very good even though I'd been feeling tired all day.
Forgot to set alarm this morning hence no run.

Circuits 1:15:00 [3]

Core and weights with mashers.

Sunday Mar 8, 2009 #

running long 2:00:00 [3] 17.72 mi (6:46 / mi)
shoes: Asics Kayano 14

Nice easy long run along the canal to fleet, into crondall and back over ceasars camp. Felt good.

Saturday Mar 7, 2009 #

running tempo 1:00:00 [3] 9.4 mi (6:23 / mi)
shoes: Asics Kayano 14

20 min steady, 6.40's, 20 tempo, 5.51's and 20 min steady, 6.40's.
Tough as I think I over cooked yesterdays last 2 miles at 5.45 pace.
Bit of a struggle but its done now.
Around the green lane loop.

Friday Mar 6, 2009 #

running 30:00 [3] 4.75 mi (6:19 / mi)
shoes: Asics Kayano 14

Along the NDW, under the shephard and back through town. Felt really good and easy.

Circuits 30:00 [3]

Core.

Thursday Mar 5, 2009 #

running 30:00 [1] 3.92 mi (7:39 / mi)
shoes: Asics Kayano 14

running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics Kayano 14

running hills 39:00 [5] 4.25 mi (9:11 / mi)
shoes: Asics Kayano 14

Hills.
Tempo loop, 5x short hills, tempo, 5x hills, tempo.
Really tough session. The last hill in each set put the legs into a bit of a state before each loop.
Thought that I'd gone too hard for the first lap but somehow didn't let it slip too much.
5.29, 49's, 5.33, 49-50's and 5.35.
Went through most of the mile markers in about 5.17's.

Wednesday Mar 4, 2009 #

running 1:30:00 [3] 13.54 mi (6:39 / mi)
shoes: Asics Kayano 14

Run around the shot. Tough at the end.

Circuits 30:00 [3]

Usual.

Tuesday Mar 3, 2009 #

running 30:00 [1] 3.96 mi (7:35 / mi)
shoes: Asics Kayano 14

running warm up/down 27:00 [2] 3.5 mi (7:43 / mi)
shoes: Asics Kayano

Shorter warm down due to being cold, wet and p!ssed off.

running intervals 48:00 [5] 8.0 km (6:00 / km)
shoes: Nike Waffle

Grass.
Really sh!t weather tonight, wind, rain and freezing cold.
3x1km and 5 sets of 600 + 400m.
Recoveries were 1.30 for the k's and after the 4's and 1min for the 6's.
Didn't time any reps because the weather and ground would have made them embarressingly slow.

Monday Mar 2, 2009 #

running 30:00 [1] 3.9 mi (7:42 / mi)
shoes: Asics Kayano 14

running 1:00:00 [2] 8.64 mi (6:57 / mi)
shoes: Asics Kayano 14

Tried to stick to 7min miles tonight as to not make the same mistake as last week and over train in the new weeks.
Found it very hard to run this slow especially when sandstorm and cafe del mar started drumming from my shuffle.

Circuits 30:00 [3]

Usual core.

Sunday Mar 1, 2009 #

running warm up/down 17:00 [1] 2.55 mi (6:40 / mi)
shoes: Twisters

Orienteering race 37:01 [5] 6.8 km (5:27 / km) +158m 4:53 / km
shoes: Twisters

Premier Relay 1st leg.
Absolutely loved it. After a mad start I picked my gaffle well and even looked at the map.
Lost contact with the group going into #6 which was good because they weren't actually on my gaffle. This helped me to keep in contact with the map until the end.
Lost 1 min on #12 and 25 sec on #13 but otherwise pretty good.
Finished in 8th, 3.30 behind Nick.
Ed and Ralph did a great job and bought the team into 4th.
Shame GG had to turn up today and knock us off the podium!!!
Great result.

C • sorry.... ralph was real... 2

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