Training Log Archive: paul cIn the 31 days ending May 31, 2015:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||
| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||
Sunday May 31, 2015 #
Orienteering race 26:07 [5] 4.3 km (6:04 / km) +20m 5:56 / km
ahr:182 max:192 shoes: Salomon speed cross 3
I went out in a group of 3 and stuffed the first control but soon regained the lead. I had a runner following me from Chigwell for a while but managed to get away from him in the terrain.
A few small misses by generally not going far enough but all good mostly.
Saturday May 30, 2015 #
Bike 1:00:44 [3] 16.56 mi (3:40 / mi) +220m 3:31 / mi
ahr:150
Friday May 29, 2015 #
Circuits 45:00 [2]
Thursday May 28, 2015 #
Bike 1:31:36 [3] 23.1 mi (3:58 / mi) +511m 3:43 / mi
ahr:151
Wednesday May 27, 2015 #
Orienteering race 38:12 [4] 6.9 km (5:32 / km)
ahr:181 max:188 shoes: Asics Culumus 14
Not the best use of the area even though there was a British Sprint Champs a few years back so could have been so much better.
It went ok except for #18 where the planner didn't cut the control circle so there was no evidence that you could get through. I took an alternative route and got caught by an unmapped fence and then I tried the tunnels that eventually went into pitch blackness.
Lost 1.40 but it was at least a good workout for my legs. My calves certainly feeling it.
Circuits 20:00 [1]
Tuesday May 26, 2015 #
Swimming 35:00 [3] 1.5 km (23:20 / km)
Bike 1:29:20 [3] 23.13 mi (3:52 / mi) +508m 3:37 / mi
ahr:152
There is never a bad view from the top.
Monday May 25, 2015 #
Terrain running 36:59 [3] 5.92 km (6:15 / km)
ahr:160 shoes: Salomon speed cross 3
Went for a run mostly in terrain which is pretty tough on this area so perfect.
Sunday May 24, 2015 #
Bike 1:30:16 [3] 24.27 mi (3:43 / mi) +456m 3:31 / mi
ahr:155
Saturday May 23, 2015 #
running race 19:02 [5] 5.0 km (3:48 / km)
ahr:186 max:195 shoes: Asics Culumus 14
In recent months as my Achilles has not heeled like it should, I have lost a lot of motivation to train and only really kept running for the British Sprint and Middle Champs.
I was going to see the surgeon but have decided to try and get fit for the Scottish 6 days, if it's still bad then see him afterwards.
I started the week to try and get back into things with today being a test of where my fitness is. Judging by the time, it is at its worst for over 22 years.
I went out steady and the first 2 k's were ok before the slow build of tiredness set in. I think I got the best out of myself with splits of
3.42
3.37
3.50
3.52
3.47
Garmin was out though and there was still another 84m of running to do.
At least I have a starting point and intend to build up the cv and strength for the next 4 weeks. 3 runs, 3 bikes, 2 swims and 2 weights sessions.
Friday May 22, 2015 #
Note
(rest day)
Thursday May 21, 2015 #
running 33:55 [3] 7.12 km (4:46 / km)
ahr:153 max:175 shoes: Salomon speed cross 3
Wednesday May 20, 2015 #
Bike 56:11 [3] 16.08 mi (3:30 / mi) +194m 3:22 / mi
ahr:148
Tuesday May 19, 2015 #
Orienteering race 33:40 [5] 5.6 km (6:01 / km) +120m 5:26 / km
ahr:178 max:190 shoes: Salomon speed cross 3
Some nice wooded areas broken up with a few fields. An enjoyable run and I pushed quite hard.
Monday May 18, 2015 #
Swimming 24:00 [3] 1.2 km (20:00 / km)
3 sets of swim and pull.
Sunday May 17, 2015 #
Bike 51:13 [3] 14.57 mi (3:31 / mi) +181m 3:23 / mi
ahr:151
Saturday May 16, 2015 #
Orienteering race 40:31 [4] 5.1 km (7:57 / km) +160m 6:52 / km
1. Got to start forgetting compass. Luckily Dorte lent me hers.
2. Picked up wrong map and realised after the first control. Ran back to the start with tail between legs.
3. Started the course.
The course would have been great for a compass bearing exercise but shite for an O event.
I can't see the point for #1 and 3 on the map.
#7 and 9 were bad for coming back on yourself.
And I'll only mention #22 to 24 for how not to plan legs.....
http://www.so.routegadget.co.uk/rg2/#226&course=5
Tuesday May 12, 2015 #
Bike 37:42 [3] 10.95 mi (3:27 / mi) +138m 3:19 / mi
ahr:145 max:160
Monday May 11, 2015 #
Note
(rest day)
Sunday May 10, 2015 #
Orienteering 39:30 [4] 5.4 km (7:19 / km) +130m 6:32 / km
shoes: Salomon speed cross 3
Small misses on the first 2 controls didn't give the best of starts and the 1 minute dropped on #8 I thought it wasn't a good day. Fortunately I ran around thinking others would be making errors too so sort of kept positive.
A big banana on #23 and then twisted my ankle badly coming down to #26 but enough to get over the line.
I thought the map wasn't the best with so much stuff on the ground not put on it....
Saturday May 9, 2015 #
Orienteering race 18:47 [3] 3.5 km (5:22 / km) +30m 5:09 / km
shoes: Asics ds skyspeed 2
I didn't really enjoy this as I never got to read ahead, so good planning by Sarah. A few too many mistakes but good to get the head back into sprint o.
Orienteering race 15:37 [5] 3.3 km (4:44 / km) +40m 4:28 / km
shoes: Asics ds skyspeed 2
A quick fire start didn't let me plan the long leg to #7 until I punched #6.
Happy with the route choices until I missed the small gate to #12 even though I saw it in the start lane.
I went past #6 on the way to #15 so maybe not an optimal choice but I didn't hesitate so not too much time dropped.
After this I just ran as hard as I could which was just enough to sneak to win.
Thursday May 7, 2015 #
running 10:00 [2]
shoes: Asics Culumus 14
Tuesday May 5, 2015 #
Orienteering 39:15 [5] 6.12 km (6:25 / km) +107m 5:54 / km
shoes: Salomon speed cross 3
Monday May 4, 2015 #
Bike 38:23 [3] 11.08 mi (3:28 / mi) +141m 3:20 / mi
ahr:153
Saturday May 2, 2015 #
Orienteering 34:25 [5] 4.9 km (7:01 / km) +150m 6:05 / km
shoes: Salomon speed cross 3