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Training Log Archive: paul c

In the 31 days ending Jan 31, 2014:

activity	#	time	miles		km		+m
Bike	17	17:55:01	310.16	(3:28)	499.15	(2:09)	1425
Swimming	13	9:53:00	17.5	(33:53)	28.17	(21:03)
Orienteering	8	6:18:28	38.87	(9:44)	62.55	(6:03)	886
Circuits	8	3:10:00
running	4	1:17:34	8.88	(8:44)	14.28	(5:26)	414
Total	47	38:34:03	375.4		604.15		2725

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Friday Jan 31, 2014 #

4 PM

Bike 1:00:00 [4] 19.0 mi (3:09 / mi)

Up and down the gears twice with the first in 2min steps.

Wednesday Jan 29, 2014 #

4 PM

Bike 1:00:00 [3] 18.5 mi (3:15 / mi)

High cadence session on the trainer.

6 PM

Swimming 50:00 [4] 2.5 km (20:00 / km)

400 wu
400 drills
8 x 100 pull off 20
8 x 100 fs off 20
100 wd
Really feeling the water and swimming is now getting up to speed.

C • Drills 2

Tuesday Jan 28, 2014 #

Event: London Night Series #3: Ham Riverside

4 PM

Circuits 20:00 [1]

Core x 20

7 PM

Orienteering 34:41 [5] 6.0 km (5:47 / km)
shoes: Adidas swoops 2

An enjoyable run even though my navigation wasn'tgreat.
Hit hte first 3 well, hesitation and RC to 4 weren't good. Slightly confused at 5 but only lost 20 seconds. Lots of tracks around 6 but not too bad then 7 was further south than i think it should be. Doubled back and went north eventually losing 2 minutes.
Got caught by an unmapped path to 9 but the rest was fine.
Nice to eventually do one of the Night O with other runners around me for fun.

Long - Splits

Monday Jan 27, 2014 #

3 PM

Bike 1:00:00 [3] 18.0 mi (3:20 / mi)

Up and down the gears with some single leg work too.

6 PM

Swimming 48:00 [4] 2.5 km (19:12 / km)

50, 100, 150, 200. 150. 100 and 50fs off 10 secs warm up.
3 x 200 pull
3 x 200 fs
3 x 100fs
3 x 50fs
all off 30.
50 wd
Feeling much better in the water now and a good session.

7 PM

Circuits 20:00 [1]

C&C x 20.

Sunday Jan 26, 2014 #

Event: Southern Championships

12 PM

Orienteering race 1:19:19 [5] 11.7 km (6:47 / km) +260m 6:06 / km
shoes: Salomon speed cross 3

An average run overall but annoyingly made mistakes at #17 and 21.
Started off ok and got into the 1:15 by #3. The long leg to #6 was really nice and got lucky in the circle at #10 where it's hard to see the detail even on a 1:10.
Caught a young lad up at #14 and I started to get scrappy. I should have concentrated on my own navigation but seemed to be on the look out to where he was rather than my next control. This led to a stupid error at #17 where I dropped 1.30.
I took quite a straight route to #18 through the marsh and this turned out well. I slowed down in the control pick but misread my ditch for a thicket at #21 so found 2 others before mine(2 minutes). I should have gone around the outside that late into the race but shit happens.
I got away with it on the M40 competition but was disappointed that I wasn't further up the results on the course.

C • km 2

Course 4 - Splits

Saturday Jan 25, 2014 #

8 AM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills. It was all kicking off in the pool with the triathletes this morning. Very entertaining.

11 AM

Bike 1:00:00 [1] 10.71 mi (5:36 / mi) +104m 5:26 / mi

Around Putney checking sites for the Street O.

Friday Jan 24, 2014 #

4 PM

Bike 1:00:00 [3] 18.0 mi (3:20 / mi)

Technique session on the trainer.

6 PM

Swimming intervals 50:00 [4] 2.67 km (18:45 / km)

10 sets of 200 fs and 66 pull.
The pull was good to put in there to keep good form on the front end. I tried to go off 15 seconds each time but the pool was busy so this didn't always happen.

Thursday Jan 23, 2014 #

4 PM

Bike 1:00:45 [3] 17.59 mi (3:27 / mi) +128m 3:23 / mi

Legs ok but new jacket, goooood.

6 PM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills followed by 6 x 100
Much better.

Wednesday Jan 22, 2014 #

4 PM

Orienteering 29:13 [3] 4.78 km (6:07 / km)
ahr:143 max:170 shoes: Salomon speed cross 3

Popped up to Burnham Beeches before parents evening to go around the Green course from last year. Not very nice as it was mostly around the holly bushes.

8 PM

Circuits 30:00 [1]

C&C x 20

Tuesday Jan 21, 2014 #

4 PM

Bike 1:00:23 [3] 17.56 mi (3:26 / mi) +142m 3:21 / mi

2 laps and legs were tired.

6 PM

Swimming 40:00 [3] 2.0 km (20:00 / km)

Normal 500 wu followed by
2 x 50
2 x 100
2 x 150
2 x 200
2 x 250
fs for the 1st and then pull for the 2nd.
Arms were a bit tired and it's taking me a while to get back into it.

Monday Jan 20, 2014 #

7 AM

Bike 1:08:33 [3] 19.71 mi (3:29 / mi) +76m 3:26 / mi

Cold going into work but at least it was dry.

6 PM

Bike 1:02:23 [3] 19.39 mi (3:13 / mi)

No laptop, a slight tailwind and not freezing cold made a difference.

Sunday Jan 19, 2014 #

Event: Ace of Herts Regional SE League

11 AM

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Salomon speed cross 3

Orienteering race 1:01:27 [5] 11.6 km (5:18 / km) +150m 4:59 / km
shoes: Salomon speed cross 3

This was a fantastic fast area to run on. Straight was certainly great but unlike the New Forest, there were tracks every so often to keep you on line.
I hit the first part hard to the road crossing and only dropped time when I was to the right of #2.
Started to get a bit scrappy for the 2nd 3rd of the race but pulled it together technically when I caught my 4 minute man towards the last part and got in front.
Right hamstring certainly slowed me down in the 2nd half as it was complaining quite a bit but a very enjoyable run.
Shame the new mark 2 Routegadget didn't save my route even though it told me it had. Also it's not very user friendly when marking your course...

8 PM

Circuits 20:00 [1]

Core x 20.

Brown - Splits

Saturday Jan 18, 2014 #

8 AM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Usual drills in an emptier pool due to the tri squad getting booted out:-)

12 PM

Bike 1:29:25 [3] 23.27 mi (3:51 / mi) +480m 3:37 / mi

From a layby near Junc 9, Headley and then 2 1/2 loops of the Ballbuster finishing at the top of Boxhill.
I forgot the fell race was on so plenty of Slowies marshalling to talk to.
I got up the hills but the legs need some strength in them as I was found wanting for most of them.

Friday Jan 17, 2014 #

4 PM

Bike 1:00:00 [3] 18.0 mi (3:20 / mi)

Another fast cadence session.

6 PM

Swimming 40:00 [3] 2.0 km (20:00 / km)

5 sets of 200 pull and 200 fs

Thursday Jan 16, 2014 #

4 PM

Bike 1:00:00 [3] 18.0 mi (3:20 / mi)

Fast cadence session.

Wednesday Jan 15, 2014 #

4 PM

Orienteering 31:46 [2] 5.73 km (5:33 / km) +66m 5:15 / km
ahr:145 max:167 shoes: Salomon speed cross 3

Nice run around the Night O course that I'm planning in March in RP.
Started off in the light but had to switch the head torch on half way through. Garmin went flat towards the end so still a bit of distance to add on.

6 PM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills session.

Tuesday Jan 14, 2014 #

4 PM

Bike 1:00:34 [3] 17.53 mi (3:27 / mi) +138m 3:22 / mi

2 laps on a lovely evening.

C • Laps 5

Monday Jan 13, 2014 #

Note
(rest day)

Didn't leave work until 7 so no training tonight.

Sunday Jan 12, 2014 #

Event: SAX Sunday Series

11 AM

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Salomon speed cross 3

Before and after.

Orienteering race 50:51 [4] 7.0 km (7:16 / km) +205m 6:20 / km
ahr:174 max:186 shoes: Salomon speed cross 3

An ok run technically but very enjoyable. Dropped a few seconds here and there where #5 and 11 being the worst through RC.

Brown - Splits

Saturday Jan 11, 2014 #

8 AM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills session in a packed pool. Made a complaint after it was obvious there was a triathlon squad in the lane making it very hard to get a swim in.

12 PM

Bike 1:21:35 [3] 24.27 mi (3:22 / mi) +219m 3:16 / mi

3 laps and felt better as the ride progressed.

Friday Jan 10, 2014 #

4 PM

Bike 50:00 [4] 15.0 mi (3:20 / mi)

Drills session on the trainer.

6 PM

Swimming 50:00 [3] 2.5 km (20:00 / km)

200 fs
200 pull
20 x 100 on 2 mins. Busy pool but got it done and times were good too.

Thursday Jan 9, 2014 #

7 PM

Circuits 30:00 [1]

C&C x 20.

Wednesday Jan 8, 2014 #

Note

Achillis isn't good after the run. Can feel another bursa forming so will need to contact the surgeon again.

5 PM

running 12:03 [2] 2.51 km (4:48 / km)
shoes: Salomon speed cross 3

To and from the start.

Orienteering 31:20 [3] 6.04 km (5:11 / km)
ahr:155 max:173 shoes: Salomon speed cross 3

I went around the last Richmond Park Night O course. The bank on the western edge was hard to locate control sites without the flags but I think I got them correctly.

7 PM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills session in a very busy pool. Felt much better today.

Tuesday Jan 7, 2014 #

4 PM

Bike 1:00:00 [3] 18.0 mi (3:20 / mi)
ahr:135

High cadence session on the trainer.

8 PM

Circuits 20:00 [1]

Core x 15

Monday Jan 6, 2014 #

7 AM

Swimming 45:00 [2] 2.0 km (22:30 / km)

First one back and it was awful.
5 sets of 200o fs and 200 pull.

3 PM

Bike 1:01:23 [3] 17.63 mi (3:29 / mi) +138m 3:24 / mi
ahr:146 max:165

2 laps of the park in between the showers.

Sunday Jan 5, 2014 #

Event: DFOK Regional SE League

11 AM

Orienteering race 59:51 [4] 9.7 km (6:10 / km) +205m 5:35 / km
shoes: Salomon speed cross 3

A very muddy run but enjoyable to get out before the rain. A shame that half the controls were of an orange standard course. Dropped a few seconds on entry to #6 and exiting #8. Nearly overshot #10 but corrected nicely.
Ran 10.4km.

8 PM

Circuits 20:00 [1]

Core x 15

Brown - Splits

Saturday Jan 4, 2014 #

Note
(rest day)

Traveling home.

Friday Jan 3, 2014 #

7 PM

Circuits 30:00 [1]

Core x 15

Thursday Jan 2, 2014 #

10 AM

running hills 45:31 [4] 4.83 mi (9:25 / mi) +414m 7:27 / mi
ahr:154 max:188 shoes: Asics Culumus 14

Up the Rock to the top.
HR was in the 180's for most of the climb and I took it easy on the way down to not damage my quads.

Wednesday Jan 1, 2014 #

Note
(rest day)

Started the new year walking up the Rock of Gibraltar in a glorious sunset.
Ready for a run up it tomorrow. Need to start getting more consistent with training in the next few months

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