Training Log Archive: paul cIn the 31 days ending Aug 31, 2011:
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Wednesday Aug 31, 2011 #
running 36:00 [3] 5.1 mi (7:04 / mi)
shoes: Asics 2150
Tuesday Aug 30, 2011 #
running warm up/down 10:00 [2] 1.4 mi (7:09 / mi)
shoes: Asics 2150
running intervals 20:37 [5] 4.3 km (4:48 / km)
shoes: Asics 2150
3 x 1km and 5 x 400m all off 90 sec.
Got further into the session tonight but L calf tightened up on the 4th 4.
Times were quicker which is pleasing but also worked harder this week.
3.11, 3.09, 3.13 and 71's.
Monday Aug 29, 2011 #
Note
(rest day)
Sunday Aug 28, 2011 #
Note
(rest day)
Saturday Aug 27, 2011 #
Orienteering race 51:32 [5] 8.0 km (6:27 / km) +125m 5:58 / km
shoes: Asics DS trainer 09
Good run with only hesitations rather than mistakes. Got most of the route choices right too. Calves in tatters now.
Friday Aug 26, 2011 #
Swimming 40:00 [3] 2.0 km (20:00 / km)
Thursday Aug 25, 2011 #
running 40:00 [3] 6.0 mi (6:40 / mi)
shoes: Asics 2150
Wednesday Aug 24, 2011 #
Bike 1:10:00 [3] 21.5 mi (3:15 / mi)
Bike 1:15:00 [3] 22.0 mi (3:25 / mi)
Tuesday Aug 23, 2011 #
running warm up/down 21:00 [2] 3.0 mi (7:00 / mi)
shoes: Asics DS trainer 09
running intervals 16:00 [4] 3.4 km (4:42 / km)
shoes: Asics DS trainer 09
First time in 2 years.
2 x 1km, 5 x 400 and 1km off 90.
Our track has just been relayed and it's bloody mondo. With that, being wet and in flats my calves cramped up in the 2nd half and I pulled out on the 4th 4.
Times were 3.17, 3.12 and 70's.
The 1st rep was a bit of a shock but the whole session was very comfortable and within myself. Lots more to come and very happy.
Monday Aug 22, 2011 #
Bike 1:00:00 [3] 17.0 mi (3:32 / mi)
Circuits 30:00 [2]
Sunday Aug 21, 2011 #
running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Adidas swoops 2
Orienteering race 40:42 [5] 5.7 km (7:08 / km) +225m 5:58 / km
shoes: Adidas swoops 2
Legs were absolutely fried on warm up from yesterday but I think it slowed me down enough to get the navigation spot on. I seemed to be in control of the map and only dropped time on route choice which was pleasing.
# 13. Got dragged right by the veg after the first path and went through #17.
# 28. Soooo should have taken the lower path but went straighter and through the green.
http://www.mvoc.routegadget.co.uk/cgi-bin/reitti.c...
Saturday Aug 20, 2011 #
running 1:04:25 [3] 13.0 km (4:57 / km) +435m 4:15 / km
shoes: Asics 2150
Great day for a run.
Friday Aug 19, 2011 #
Orienteering 47:24 [3] 5.7 km (8:19 / km) +160m 7:18 / km
shoes: Adidas swoops 2
3 losses of time.
# 2. My fault as too high.
# 9. Planners fault as on wrong feature.
# 13. Mappers fault as earthwall not on map.
An enjoyable jog around though.
Thursday Aug 18, 2011 #
Swimming 22:00 [3] 1.0 km (22:00 / km)
Various drills and I felt very unfit in the water.
Wednesday Aug 17, 2011 #
Orienteering warm up/down 2:35 [3]
shoes: Adidas swoops 2
Orienteering 44:30 [4]
shoes: Adidas swoops 2
Ran ok. Could have had a better route choice but good to get back into it.
Orienteering 10:00 [4]
shoes: Adidas swoops 2
Tuesday Aug 16, 2011 #
Note
(rest day)
Monday Aug 15, 2011 #
Note
(rest day)
Sunday Aug 14, 2011 #
running 38:00 [3] 5.5 mi (6:55 / mi)
shoes: Asics 2150
Friday Aug 12, 2011 #
running 55:00 [3] 8.0 mi (6:52 / mi)
shoes: Asics 2150
Got a surprise when 3 twentysomething naked females crossed the path for a dip in the sea. One of them was definately not a natural blonde.
Thursday Aug 11, 2011 #
Swimming 31:00 [3] 1.5 km (20:40 / km)
Wednesday Aug 10, 2011 #
Note
(rest day)
Tuesday Aug 9, 2011 #
running 35:00 [3] 5.0 mi (7:00 / mi)
shoes: Asics 2150
Monday Aug 8, 2011 #
running 42:00 [3] 6.0 mi (7:00 / mi)
shoes: Asics 2150
Sunday Aug 7, 2011 #
Note
(rest day)
Saturday Aug 6, 2011 #
running 42:00 [2] 6.0 mi (7:00 / mi)
shoes: Asics 2150
Friday Aug 5, 2011 #
running 23:00 [2] 3.0 mi (7:40 / mi)
shoes: Asics 2150
Thursday Aug 4, 2011 #
Note
(rest day)
Wednesday Aug 3, 2011 #
Orienteering 45:00 [3] 5.9 km (7:38 / km)
shoes: Adidas swoops 2
Legs tired but a nice jog around the woods.
Tuesday Aug 2, 2011 #
Swimming 23:00 [2] 1.0 km (23:00 / km)
Shoulders a bit tight from the aero position and L hamstring a bit sore but overall not bad.
Body is recovering well and I can walk down the stairs no problem.
Monday Aug 1, 2011 #
Note
(rest day)