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Training Log Archive: paul c

In the 31 days ending Dec 31, 2011:

activity	#	time	miles		km		+m
running	37	17:31:06	150.28	(7:00)	241.85	(4:21)	50
Orienteering	7	6:45:14	42.19	(9:36)	67.9	(5:58)	1050
Total	38	24:16:20	192.47	(7:34)	309.75	(4:42)	1100

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Saturday Dec 31, 2011 #

9 AM

running warm up/down 9:52 [1] 2.0 km (4:56 / km)
shoes: Asics 2160

running race 18:04 [5] 5.0 km (3:37 / km) +50m 3:26 / km
shoes: Asics 2160

Richmond Parkrun.
A tough course. Downhill for the first half and then into the wind for the second half all uphill.
It was hard not to go off fast to try and make the most of the downhill. The final 2km were real hard but weirdly enjoyable. Legs felt battered from the off but not surprising.
3.26, 3.18, 3.40, 3.58 and 3.48.

running warm up/down 8:01 [1] 1.59 km (5:03 / km)
shoes: Asics 2160

Friday Dec 30, 2011 #

Note
(rest day)

Thursday Dec 29, 2011 #

8 AM

running 25:38 [1] 3.44 mi (7:27 / mi)
shoes: Asics 2160

A bit stiff but fine.

3 PM

running 36:40 [3] 5.5 mi (6:40 / mi)
shoes: Asics 2160

Along the river to Barnes Bridge and back through the Common.

Wednesday Dec 28, 2011 #

Event: Military challenge

11 AM

running warm up/down 4:30 [1] 1.0 km (4:30 / km)
shoes: Adidas swoops 2

Orienteering race 1:37:24 [4] 15.4 km (6:19 / km) +315m 5:44 / km
shoes: Adidas swoops 2

Black. Never really got going today. A little tired and nav was sloppy in the circle. Lost a min on #'s 2&36.
Enjoyed it all the same and ran 16.7km.

Black - Splits

Tuesday Dec 27, 2011 #

9 AM

running 34:09 [2] 4.72 mi (7:14 / mi)
shoes: Asics 2160

Easy run with Josh in the park.

6 PM

running 25:46 [3] 3.92 mi (6:34 / mi)
shoes: Asics 2160

From the top of Kingston down to the Robin Hood roundabout, up the hill and down to Putney.
A net downhill run but surprising how good I felt.

Monday Dec 26, 2011 #

9 AM

running 25:13 [1] 3.35 mi (7:32 / mi)
shoes: Asics 2160

Much better.

4 PM

running 37:11 [3] 5.55 mi (6:42 / mi)
shoes: Asics 2160

Around the outside of the plantations in RP.

Sunday Dec 25, 2011 #

8 AM

running 1:10:24 [3] 10.01 mi (7:02 / mi)
shoes: Asics 2160

Very dehydrated and started seeing bright lights after a couple of miles.

Saturday Dec 24, 2011 #

9 AM

running warm up/down 10:52 [1] 1.42 mi (7:39 / mi)
shoes: Asics 2160

Checking the course out.

running race 17:59 [5] 5.0 km (3:36 / km)
shoes: Asics 2160

Wimbledon Park Run. More like a xc course in the winter. Would have been better to wear some SpeedCross but Santa hasn't been yet.
Got isolated in 2nd and stayed there. Didn't feel great but still happy.

running warm up/down 14:40 [2] 2.01 mi (7:18 / mi)
shoes: Asics 2160

Back home down the hill.

Friday Dec 23, 2011 #

9 AM

running 40:00 [2] 5.85 mi (6:50 / mi)
shoes: Asics 2160

Felt good this morning along the river.

Thursday Dec 22, 2011 #

8 AM

running 23:28 [2] 3.26 mi (7:12 / mi)
shoes: Asics 2150

Lovely and peaceful by the river.

3 PM

running warm up/down 6:55 [2] 1.0 mi (6:55 / mi)
shoes: Asics 2160

running 25:00 [4] 5.2 km (4:48 / km)
shoes: Asics 2160

New trainers:-)
2 x a k off 90 and 10 x 1 min off 30 in Richmond Park.
Not too bad. K's were in 3.27 and 3.25.

4 PM

running warm up/down 7:00 [2] 1.0 mi (7:00 / mi)
shoes: Asics 2160

Wednesday Dec 21, 2011 #

2 PM

running 48:17 [3] 7.0 mi (6:54 / mi)
shoes: Asics 2150

The first couple of miles were awkward but good after that. It was nice doing this in the light.

Tuesday Dec 20, 2011 #

Event: Brighton City Race

6 AM

running 20:06 [1] 2.7 mi (7:27 / mi)
shoes: Asics 2150

Hamstring still a little sore so will take tonight easy.

7 PM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Asics 2150

Orienteering race 34:21 [5] 6.6 km (5:12 / km)
shoes: Asics 2150

Really enjoyed this head to head racing on the streets.
After the manic start I tried to stay ahead of the pack and for the first 4 controls hung on to the coat tails of messers Crickmore and Brooner. I was on the same first butterfly loop as Brooner and he was running well. I dropped 10 seconds by going around the outside of the park at #6. Brooner hesitated at #11 so got in front and then I caught up Jonny at #15. I managed to get ahead at the start of the 2nd butterfly section and the lead kept changing with Jonny depending who hesitated for a second. I nearly missed #26 as I was concentrating on the last
control. Jonny missed #28 slightly which let me get in front for the win.
Left hamstring was much better and after the fast start, the pace felt comfortable for me.

8 PM

running warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Asics 2150

Monday Dec 19, 2011 #

Note
(rest day)

Left hamstring still tight and the weather is crap so not today thanks.

Sunday Dec 18, 2011 #

Note

Nearly broke the 50 mile barrier this week which is the most I've done since London 2009. My legs are fine and a few more of these weeks should tell me if my achillies will be able to handle the training for this years attempt.

8 AM

running long 1:19:15 [3] 11.06 mi (7:10 / mi)
shoes: Asics 2150

Hamstrings were sore from yesterday but a beautiful crisp morning to be out.
Up to Wimbledon Common, around Richmond Park and back to Putney from Roehampton Gate.

Saturday Dec 17, 2011 #

2 PM

running warm up/down 10:00 [1] 1.27 mi (7:52 / mi)
shoes: Adidas swoops 2

running race 45:30 [5] 7.21 mi (6:19 / mi)
shoes: Adidas swoops 2

South of the Thames XC.
Really enjoyed this race. It was a good course with all types of terrain.
I had no one around me that I knew so no pressure and was able to run my own race.
Thought at the start that I would be disadvantaged with no spikes but this was only really on the first field. When we got on the gravel tracks at the top I had an advantage over most others.
Went off steady and kept my position the whole race and the longer than usual xc distance was fine.
59th overall and not sure where my fitness is at the moment but there is no rush to find out.

3 PM

running 7:55 [1] 1.0 mi (7:55 / mi)
shoes: Adidas swoops 2

Friday Dec 16, 2011 #

3 PM

running 24:10 [3] 3.6 mi (6:43 / mi)
shoes: Asics 2150

Inner loop of the park.

Thursday Dec 15, 2011 #

8 AM

running 21:09 [1] 2.91 mi (7:16 / mi)
shoes: Asics 2150

These as so much easier when I've been up for an hour.

4 PM

running warm up/down 6:58 [1] 1.0 mi (6:58 / mi)
shoes: Asics 2150

running hills 18:45 [4] 2.59 mi (7:14 / mi)
shoes: Asics 2150

10 reps of Genoa Avenue.
Very controlled and within myself.

running warm up/down 7:40 [1] 1.0 mi (7:40 / mi)
shoes: Asics 2150

Wednesday Dec 14, 2011 #

Note
(rest day)

Presentation evening so no chance to run.

Tuesday Dec 13, 2011 #

6 AM

running 20:00 [1] 2.43 mi (8:14 / mi)
shoes: Asics 2150

First one of these in a looooong time.

8 PM

running 5:00 [3] 1.0 km (5:00 / km)
shoes: Asics 2150

Orienteering 56:53 [4] 12.6 km (4:31 / km)
shoes: Asics 2150

Clapham Street O.
Really enjoyed this event on less busier roads.
The controls were easier to find as most of them were post boxes or blue signs. The problem I made for myself was trying to remember 2 answers before writing them down so lost 10 points as I forgot one.
Wish I had read the instructions fully then I could have gone off the map to help me get two 40 pointers.
Got back early as there were no controls close to the finish for me to get but the main reason for me doing Street O is to get an hours hardish run in so job done:-)

C • I think they do really well... 2

Monday Dec 12, 2011 #

4 PM

running 48:11 [3] 7.11 mi (6:47 / mi)
shoes: Asics 2150

Usual lap of the park and very pleasant tonight.

Sunday Dec 11, 2011 #

11 AM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Adidas swoops 2

Orienteering race 40:13 [5] 6.9 km (5:50 / km) +185m 5:08 / km
shoes: Adidas swoops 2

Saxons Ightham. Brown.
A lovely area to run in but a shame the courses were so short.
I didn't get into the map quick enough for #1 so missed by 20 secs.
I felt I was running strongly here but was still a minute down on Ed.
The navigation got better to the second road crossing where I caught up Harold.
After impolitely telling him to go first I had a few wobbles on 23, 24 and 25 but no more than 10 secs each.
http://www.saxons-oc.org/

12 PM

running warm up/down 6:14 [1] 1.06 km (5:53 / km)
shoes: Adidas swoops 2

Saturday Dec 10, 2011 #

9 AM

running warm up/down 9:41 [1] 2.02 km (4:48 / km)
shoes: Asics DS trainer 09

Twice around the lake.

running race 17:27 [5] 5.0 km (3:29 / km)
shoes: Asics DS trainer 09

Bushy Park Run.
Bloody cold this morning made for a few slippery patches up the first straight.
Ran the race well and didn't go off too hard.
Splits were 3.28, 3.25, 3.30, 3.34(into a wind) and 3.26.
A solid first parkrun for a while and something to build on.

C • Tut Tut 1

C • Tut Tut 50

running warm up/down 5:04 [1] 1.05 mi (4:49 / mi)
shoes: Asics DS trainer 09

Too busy for anymore.

Friday Dec 9, 2011 #

4 PM

running 48:46 [3] 7.04 mi (6:56 / mi)
shoes: Asics 2150

Getting a bit chilly out there. Lap of the park.

Thursday Dec 8, 2011 #

4 PM

running 41:04 [3] 6.01 mi (6:50 / mi)
shoes: Asics 2150

Around Burnham Beeches on tracks.

Wednesday Dec 7, 2011 #

1 PM

running warm up/down 5:25 [1] 1.12 km (4:50 / km)
shoes: Adidas swoops 2

Orienteering race 43:36 [4] 7.7 km (5:40 / km) +195m 5:02 / km
shoes: Adidas swoops 2

Hankley Common. Brown.
Good run today with only a couple of 10 second wobbles.
http://www.baoc.routegadget.co.uk/baoc/reitti.cgi?...

C • wish I could get out to do ... 4

2 PM

running warm up/down 8:26 [1] 1.61 mi (5:14 / mi)
shoes: Adidas swoops 2

Tuesday Dec 6, 2011 #

Note
(rest day)

Too much on!!!

Monday Dec 5, 2011 #

4 PM

running 49:00 [3] 7.07 mi (6:56 / mi)
shoes: Asics 2150

1 lap of Richmond Park as it was getting dark. Legs were ok and no niggles.

Sunday Dec 4, 2011 #

10 AM

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

Orienteering race 58:54 [5] 9.2 km (6:24 / km) +245m 5:39 / km
shoes: Adidas swoops 2

Puttenham Common. Brown.
An ok run that took a while to get started.
Took a long roundabout route to #3.
Lost time at #4 as I started to go towards the wrong spur.
Too high for #5.
Took the easy track option for #9 as my legs were buggered by this time.
I think my compass started playing silly buggers on the way to #15 which a few people had problems across the road.
I didn't really drop time to #19 but the map didn't have the big open area before it marked so I took a safe final approach route.
Good weekends training though:-)

Saturday Dec 3, 2011 #

Event: Southern Night Championships

7 PM

Orienteering race 1:13:53 [4] 9.5 km (7:47 / km) +110m 7:21 / km
shoes: Adidas swoops 2

Bordon.
A really tricky area at night and after losing 2 mins at #3 I took the rest of the course too safely. Too many 30 sec errors to write about. Mark absolutely rinsed the rest of the field after a cracking run so fully deserved.

Friday Dec 2, 2011 #

Note
(rest day)

My legs feel fine but after running for 7 days in a row for the first time in two years I'm being sensible,

Thursday Dec 1, 2011 #

3 PM

running warm up/down 8:50 [2] 1.27 mi (6:57 / mi)
shoes: Asics 2150

running hills 19:51 [4] 2.58 mi (7:42 / mi)
shoes: Asics 2150

Richmond park on the middle road. Speed bump to oak tree.
Didn't push hard but just getting the legs moving.

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