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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 31 days ending Oct 31, 2009:

activity # timemileskm+m
  running17 13:36:18 114.0(7:10) 183.46(4:27)
  Bike10 11:24:18 174.44 280.73
  Circuits8 4:30:00
  Orienteering2 1:27:53 11.07(7:57) 17.81(4:56) 100
  Swimming2 43:14 1.24(34:47) 2.0(21:37)
  Total27 31:41:43 300.75 484.0 100

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Saturday Oct 31, 2009 #

running 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics GT 2140

After watching the friendship race i did a jog and strides in the park. More sightseeing today including the Empire State:-)

Friday Oct 30, 2009 #

running 27:40 [2] 4.09 mi (6:46 / mi)
shoes: Asics GT 2140

Run around central park. Ran the last part of the course and right up to the finish line. It started to sink in and feel real at this point. Bumped into Ross and John as they were out for a jog aswell.

Thursday Oct 29, 2009 #

Note
(rest day)

Packing and then flying to the Big Apple:-) BRING IT ON!!!
C • Good Luck 3

Wednesday Oct 28, 2009 #

Bike 39:18 [3] 12.0 mi (3:17 / mi)

Around the back roads of Fleet.

Circuits 30:00 [3]

core x 30

Tuesday Oct 27, 2009 #

running warm up/down 30:00 [3] 4.0 mi (7:30 / mi)
shoes: Asics GT 2140

running intervals 26:30 [4] 6.0 km (4:25 / km)
shoes: Asics GT 2140

Road. 2 x 2km and 2 x 1km. Didn't feel great but i think the cheesecake didn't help. 6.40's.

Monday Oct 26, 2009 #

running 30:00 [3] 4.6 mi (6:31 / mi)
shoes: Asics GT 2140

Felt good tonight around the pond.

Circuits 30:00 [3]

Usual

Sunday Oct 25, 2009 #

running 58:12 [3] 8.55 mi (6:48 / mi)
shoes: Asics GT 2140

Around Hyde Park watching the duathlon.

Bike 55:26 [3] 15.68 mi (3:32 / mi)

2 laps of the Ballbuster loop.

Saturday Oct 24, 2009 #

Circuits 30:00 [3]

core x 30.

Friday Oct 23, 2009 #

Bike 1:01:38 [3] 17.91 mi (3:26 / mi)

A quick blast around monday's route before a massage.

Thursday Oct 22, 2009 #

running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics GT 2140

running 11:10 [3] 2.4 km (4:39 / km)
shoes: Asics GT 2140

Did a mile tempo, and 2x400 before the inevitable happened. Getting really @ucked off with it now!! Will be ok for next week though.

Wednesday Oct 21, 2009 #

Bike 1:15:02 [3] 22.8 mi (3:17 / mi)

Up around the half route twice.

Circuits 30:00 [3]

Core x30.

Tuesday Oct 20, 2009 #

running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics GT 2140

running intervals 3:30 [3] 1.0 km (3:30 / km)
shoes: Asics GT 2140

Only got halfway through the first rep when my achillies started straining:-(

Bike intervals 25:00 [4]

Finished off the session in the gym with 10x2mins on the bike off 30 seconds.

Monday Oct 19, 2009 #

Bike 1:02:00 [3] 17.85 mi (3:28 / mi)

Up crondal hill twice:-)

Circuits 30:00 [3]

Core x 30.

Sunday Oct 18, 2009 #

Event: Compass Sport Cup Final
 

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Adidas swoops 2

Got to the event and found that i forgot my o shoes so had to emergency buy some more.

Orienteering race 1:02:38 [5] 9.6 km (6:31 / km) +100m 6:12 / km
shoes: Adidas swoops 2

Went round in mong mode today and never really got into it. Lost time at 3 when i hit the ditch and went left rather than right. On the plus side the new shoes were good:-)

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics GT 2140

Saturday Oct 17, 2009 #

Note
(rest day)

Friday Oct 16, 2009 #

running 25:33 [2] 3.53 mi (7:14 / mi)
shoes: Asics GT 2140

easy run around the heath with stoph.

Circuits 45:00 [3]

Thursday Oct 15, 2009 #

running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics GT 2140

running intervals 44:40 [5] 10.0 km (4:28 / km)
shoes: Asics GT 2140

grass. 5 x 2.05km off 2mins. On my own tonight and found it tough. Times were 7.15 18 21 22 and 22.

Wednesday Oct 14, 2009 #

running 58:09 [3] 8.5 mi (6:50 / mi)
shoes: Asics GT 2140

Around the pond again. Legs felt ok:-)

Tuesday Oct 13, 2009 #

running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics GT 2140

running intervals 29:00 [4] 6.0 mi (4:50 / mi)
shoes: Asics GT 2140

Grass. 2km, 2x1km and 2 sets of 600+400. Took it easy tonight to allow my legs to recover. Pushed on the 6's and 4's though once i had got going.

Monday Oct 12, 2009 #

Bike 1:29:29 [2] 26.0 mi (3:26 / mi)

Nice easy chillout ride to Crondal, back road to Bently, Alton then reverse back home.

Circuits 30:00 [3]

Sunday Oct 11, 2009 #

running warm up/down 10:00 [1] 1.2 mi (8:20 / mi)
shoes: Asics GT 2140

running race 1:40:54 [4] 16.0 mi (6:18 / mi)
shoes: Asics GT 2140

Kingston breakfast run. Wanted to run between 6.15 and 6.30 pace. Started off well and got a little excited after 5 miles when i started to overtake the 8mile runners who started 30mins in front of us. The last 4 miles were a bit awkward as i haven't been able to do as much running as i would have liked!! Didn't feel too tired at the end and well inside of what i want to run at new york. 11th overall with splits of 5.57, 6.15, 11, 09, 12, 12, 09, 11, 11, 22, 21, 27, 36, 31, 34 and 39.

Saturday Oct 10, 2009 #

Note
(rest day)

Friday Oct 9, 2009 #

running 59:00 [3] 8.3 mi (7:06 / mi)
shoes: Asics GT 2140

3 laps around the pond.

Thursday Oct 8, 2009 #

Note
(rest day)

presentation evening so no session:-(

Wednesday Oct 7, 2009 #

Bike 1:00:00 [3]

Went to the gym to avoid the rain.

Circuits 45:00 [3]

Tuesday Oct 6, 2009 #

running warm up/down 26:00 [2] 3.5 mi (7:26 / mi)
shoes: Asics GT 2140

running intervals 40:00 [5] 8.0 km (5:00 / km)
shoes: Asics GT 2140

Grass. 2km, 5x1km and 5x200. Didn't feel great tonight and just ran with no energy. Not even tired at the end. Times were 6.57, 3.30 ave and didn't time the 2's.

Monday Oct 5, 2009 #

Swimming 21:40 [3] 1.0 km (21:40 / km)

Bike 1:21:25 [3] 23.2 mi (3:31 / mi)

Took in the hills tonight and really enjoyed it except when an old women pulled out on me!!

Sunday Oct 4, 2009 #

Bike 2:15:00 [3] 39.0 mi (3:28 / mi)

To boxhill and back with vicky. It felt really easy today:-)

Saturday Oct 3, 2009 #

running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: Salomon Speed Cross

Orienteering race 25:15 [5] 5.1 mi (4:57 / mi)
shoes: Salomon Speed Cross

South East Relays. 1st leg and the cleanest run i've ever had!! Ok, so the navigation wasn't that difficult but i still had to get it right. Got to the 1st control in the lead and just got to the end of the first set of butterfly loops in front of jez. The second loops were not even and managed to pull out an advantage over rich who was on the other gaffle. Put my foot down on the long legs but couldn't shake them off as the area was so open. Brought slow back in the lead though and hopefully ed did the business on the last leg going out with a 3min lead:-) very enjoyable mornings work:-)

Friday Oct 2, 2009 #

Swimming 21:34 [3] 1.0 km (21:34 / km)

Thursday Oct 1, 2009 #

running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics GT 2140

running hills 36:00 [5] 2.8 mi (12:51 / mi)
shoes: Asics GT 2140

Gunn Hill. Tough 1 st session even though i only did half due to achillies pain. Well up in the group tonight and in front of people who would cane me on reps:-) 81's and 61's. 6 and 4.

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