Training Log Archive: paul cIn the 31 days ending Dec 31, 2012:
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Monday Dec 31, 2012 #
Note
(rest day)
Sunday Dec 30, 2012 #
running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Salomon speed cross 3
Orienteering race 39:57 [5] 6.5 km (6:09 / km) +145m 5:32 / km
shoes: Salomon speed cross 3
The first 5 controls were more about route choice and I think I dropped time on these. It was sometimes easier to go straight depending on the gorse and sometimes around.
After this it was a normal forst type race and I only really dropped time on #7 as I was a bit hesitant and #9 where I went up too high and missed.
My garmin has me running 7.42km which was mostly in the 1st part.
Saturday Dec 29, 2012 #
Bike 1:05:21 [3] 17.7 mi (3:42 / mi) +190m 3:34 / mi
Friday Dec 28, 2012 #
Swimming 45:00 [3] 2.0 km (22:30 / km)
200 pull
3 x 66 drill 66 fs
skull, drag and fist
2 sets of 300 pull of 300 and 3 x 100 @2 min.
Good to get back in the pool.
Bike 1:35:12 [3] 25.26 mi (3:46 / mi) +482m 3:33 / mi
The backway up staples, Shere, Bentley Copse, Peaslake, Shere and Coombe Bottom.
Thursday Dec 27, 2012 #
Bike 58:35 [3] 17.53 mi (3:21 / mi) +189m 3:14 / mi
Wednesday Dec 26, 2012 #
running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Salomon speed cross 3
Orienteering race 53:58 [4] 10.98 km (4:55 / km) +211m 4:29 / km
shoes: Salomon speed cross 3
Made the mistake of leaving the 3 controls around the campus until the end but overall an enjoyable run out.
Knee still hurts when I raise my knee up high but definately better.
Tuesday Dec 25, 2012 #
Note
(rest day)
Monday Dec 24, 2012 #
Bike 1:18:05 [3] 22.94 mi (3:24 / mi) +154m 3:20 / mi
Sunday Dec 23, 2012 #
Bike 1:22:15 [3] 24.73 mi (3:20 / mi) +256m 3:13 / mi
Saturday Dec 22, 2012 #
running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Salomon speed cross 3
Orienteering race 1:52:53 [5] 16.5 km (6:50 / km) +575m 5:50 / km
shoes: Salomon speed cross 3
I went onto Ash Ranges and made a parallel error going into the wrong re-entrant. A few others came with me and I couldn't believe how bad the error was as I was sure my bearing in open ground was good. Also #26 was bad as the ground didn't fit the map and I was on the wrong hill along with another runner. Back at the end I spoke to a few others who had made the mistake too and Colin agreed the map was scewed. Looking at the map I have from 1999, the area to the south of the track was further West so explains both mistakes.
My route choice to #18 wasn't the best costing about a min after going too far east at the start of the leg.
The final part on Mytchett was just slow as my hamstrings and hip flexors were complaining.
Overall a great day out on a well planned course!!!
I actually ran 19.48km.
Friday Dec 21, 2012 #
Swimming 45:00 [3] 2.0 km (22:30 / km)
3 x 66 drag
3 x 66 fist
3 x 66 single arm
3 x 66 catch up
3 x 66 Kick/pull
200 pull
5 x 66 fast off 20
66 wd
Thursday Dec 20, 2012 #
Note
(rest day)
Wednesday Dec 19, 2012 #
Swimming 40:00 [3] 2.0 km (20:00 / km)
Tuesday Dec 18, 2012 #
Bike 57:32 [3] 17.63 mi (3:16 / mi) +230m 3:08 / mi
Monday Dec 17, 2012 #
Swimming 45:00 [3] 2.0 km (22:30 / km)
400 mixed wu
400 drills
12 x 25 using fins. 1 x kick 2 x easy swim.@30
12 x 50 swim. 1 x fast 2 steady.@60
42's and 48's for the 50's.
Sunday Dec 16, 2012 #
running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Salomon speed cross 3
Orienteering race 56:37 [5] 8.7 km (6:30 / km) +290m 5:35 / km
shoes: Salomon speed cross 3
I caught Ludovic up at #7 of which I didn't take a direct enough route. I couldn't shake him so he was on may tail until the road crossing. After letting him go first, he veered right at #22 and I stupidly went with him. We must have been close to it to start with but dropped time searching the wrong way.
After that I was clean except a route choice to #25.
Another nice day out in the woods. Ran 9.45km.
Saturday Dec 15, 2012 #
running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Salomon speed cross 3
Orienteering race 25:57 [5] 4.9 km (5:18 / km) +125m 4:42 / km
shoes: Salomon speed cross 3
This is such a great runnable area. I took this as a middle race and pushed hard. I dropped maybe 20 seconds on the whole course so happy with the run. Felt fit at last and had more in the tank if needed.
Ran 5.18km so pretty straight.
Orienteering 8:45 [1] 1.33 km (6:35 / km)
shoes: Salomon speed cross 3
Orienteering 13:45 [3] 2.33 km (5:54 / km)
shoes: Salomon speed cross 3
Orienteering 17:56 [1] 3.01 km (5:57 / km)
shoes: Salomon speed cross 3
Friday Dec 14, 2012 #
Note
(rest day)
Thursday Dec 13, 2012 #
running 30:00 [1] 3.5 mi (8:34 / mi)
shoes: Asics 2160 #2
Swimming intervals 45:00 [4] 2.0 km (22:30 / km)
Wednesday Dec 12, 2012 #
Swimming intervals 45:00 [4] 2.0 km (22:30 / km)
200m at 3/4 pace
100 easy
200 3/4 pace
300 90% pace
200 3/4
100 easy
200m at 3/4 pace
300m at 1/2 ironman pace
100 wd
Enjoyed this session and felt fluent towards the end.
Tuesday Dec 11, 2012 #
Orienteering race 58:48 [4] 14.04 km (4:11 / km)
shoes: Asics 2160 #2
Monday Dec 10, 2012 #
Swimming 45:00 [3] 2.0 km (22:30 / km)
600 drill
2 sets of 5 x 50@60(43's)
3 x 100@2min(1.35's)
200 wd
Sunday Dec 9, 2012 #
running 10:00 [1] 2.0 km (5:00 / km)
Orienteering race 54:14 [4] 8.5 km (6:23 / km) +200m 5:43 / km
Lost about 1 minute throughout the course but not killing myself too hard which kept the mistake count down.
15 sec at #5 as I could have cut the corner to the fence.
30 sec at #16 as the veg had changed.
15 sec on #25 as I drifted left.
Saturday Dec 8, 2012 #
Bike 1:33:47 [3] 27.56 mi (3:24 / mi)
Swimming 40:00 [3] 2.0 km (20:00 / km)
Front end felt good as well as the 6 beat.
Friday Dec 7, 2012 #
Swimming 45:00 [3] 2.0 km (22:30 / km)
500 mixed wu
250 pre set
4 sets of 5 x 50 @60 build.
Times were slow due to long course.
250 wd.
Thursday Dec 6, 2012 #
Note
(rest day)
Wednesday Dec 5, 2012 #
Bike 57:12 [3] 17.54 mi (3:16 / mi)
Tuesday Dec 4, 2012 #
running warm up/down 13:37 [1] 1.56 mi (8:44 / mi)
shoes: Asics 2160 #2
running tempo 29:30 [4] 4.3 mi (6:52 / mi)
shoes: Asics 2160 #2
10 min, 5, 5, 5 all off a 90 sec jog.
Nice to go out and back so we all had a target to work on. It felt good and never went into lactic.
Distances were
1.7m@5.53 pace
0.87m@5.43 pace
0.86m@5.47 pace
0.87m@5.43 pace
Monday Dec 3, 2012 #
Swimming 45:00 [3] 2.0 km (22:30 / km)
Sunday Dec 2, 2012 #
running warm up/down 5:00 [1] 1.0 km (5:00 / km)
Orienteering race 1:01:15 [5] 10.3 km (5:57 / km) +110m 5:39 / km
I let her go at the road crossing so I had somebody to chase for the last part. My only real time loss was at #23 where the control was too far S so although I lost a minute, I'm happy with the run overall.
Ran 11.63km.
Saturday Dec 1, 2012 #
running warm up/down 5:00 [1] 1.0 km (5:00 / km)
Orienteering 53:30 [4] 7.6 km (7:02 / km) +110m 6:34 / km
Should have taken a safer route to #15. Missed at #19 and at #21 I must have been within 5m before getting it with the other 5 runners.
Didn't push hard tonight, just get the nav right. I wasn't too sloppy but 10s here and there.
Ran 9.15km.