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Training Log Archive: paul c

In the 31 days ending Jul 31, 2015:

activity	#	time	miles		km		+m
Bike	12	16:52:18	272.92	(3:43)	439.22	(2:18)	5175
running	12	4:27:33	29.11		46.85		230
Orienteering	8	3:37:09	23.35	(9:18)	37.58	(5:47)	275
Swimming	4	1:48:00	3.23	(33:25)	5.2	(20:46)
Total	30	26:45:00	328.62		528.86		5680

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Friday Jul 31, 2015 #

Event: WOC 2015 & Scottish 6 days

Note
(rest day)

Picked up an easy Wainwright en route to jockland.

Thursday Jul 30, 2015 #

1 PM

running 32:00 [3]

A lap of Holmbury.
Felt tired from yesterday but a very pleasant run.

Wednesday Jul 29, 2015 #

2 PM

Bike 2:00:23 [3] 31.03 mi (3:53 / mi) +735m 3:37 / mi
ahr:144 max:161

Ranmore, Leith, Coldharbour and Box Hill.
Legs ok.

Tuesday Jul 28, 2015 #

Event: London Park Race Series 2015, #9: Barnes Common

7 PM

running 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics ds skyspeed 2

Before and after.

Orienteering 26:30 [5] 4.9 km (5:24 / km)
shoes: Asics ds skyspeed 2

A very different area and it kept you on your toes. Unfortunately my toes were in the wrong place and I was awful.
On the plus side my Achilles felt ok and after 3 races in 4 days, it feels ok the day after so a good start for Scotland.

Long - Splits

Monday Jul 27, 2015 #

7 AM

Swimming 34:00 [3] 1.6 km (21:15 / km)

Drills.

4 PM

Bike 1:01:46 [3] 17.5 mi (3:32 / mi) +230m 3:23 / mi
ahr:140 max:157

West Horsley loop.

Sunday Jul 26, 2015 #

11 AM

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

Orienteering 20:30 [4] 3.9 km (5:15 / km) +40m 5:00 / km
ahr:171 max:181 shoes: Adidas swoops 2

First time I've run back to back since the operation and it wasn't too bad. Legs were more tired from yesterday than feeling the Achilles so a good sign for the Scottish.
An ok run but went right past #3 and had to crawl under a hedge to #6.
Achilles is no worse than after yesterdays run.

Saturday Jul 25, 2015 #

10 AM

running race 54:33 [5] 7.7 mi (7:05 / mi)
shoes: Asics Culumus 14

North Downs Way relay. Leg 2 from Puttenham to Newlands Corner.
Nick Green stayed close for the first mile but then slowly dropped off. The first half was nice and mostly down hill.
I forgot how much climb there actually is in The Chanteries but I kept it going to the end.

Friday Jul 24, 2015 #

8 AM

Swimming 28:00 [3] 1.4 km (20:00 / km)

200 fs and pull.

Thursday Jul 23, 2015 #

5 PM

running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Asics Culumus 14

running intervals 15:10 [4] 2.0 km (7:35 / km)
shoes: Asics Culumus 14

10 x 208m off 1 min.
First sort of running intervals for a few years. I only really got the legs turning over a little quicker but happy.

Wednesday Jul 22, 2015 #

5 PM

Bike 1:43:20 [3] 27.23 mi (3:48 / mi) +603m 3:33 / mi
ahr:143 max:160

Standard loop.

Tuesday Jul 21, 2015 #

Event: London Park Race Series 2015, #8

8 PM

Orienteering 30:22 [5] 5.1 km (5:57 / km)
shoes: Asics ds skyspeed 2

A good area and the first time I'd been here. The planning was very good and I didn't choose the optimum RC on both longer legs.
On the other hand I don't feel unfit anymore which is a start and moving ok even at the end of a very long sprint race.
I somehow was on the wrong side of Tom again, maybe I should have worked harder when I saw John in the distance to close the gap sooner.

Long - Splits

Monday Jul 20, 2015 #

8 AM

Swimming 26:00 [3] 1.2 km (21:40 / km)

Some drills.

12 PM

Bike 1:06:53 [3] 19.2 mi (3:29 / mi) +218m 3:22 / mi
ahr:140 max:154

Ripley and West Horsley.

Sunday Jul 19, 2015 #

Event: DFOK GLOSS Event and Kent Summer Series

11 AM

Orienteering 21:56 [4] 3.5 mi (6:16 / mi) +30m 6:06 / mi
ahr:171 max:185 shoes: Adidas swoops 2

Tricky course with all the small paths but a decent enough run.

running warm up/down 11:00 [1] 2.0 km (5:30 / km)
shoes: Adidas swoops 2

Saturday Jul 18, 2015 #

8 AM

Swimming 20:00 [3] 1.0 km (20:00 / km)

A pathetic start.

2 PM

Bike 1:13:14 [3] 21.08 mi (3:28 / mi) +260m 3:21 / mi
ahr:137 max:152

Out to Ripley and Effingham.

Friday Jul 17, 2015 #

5 PM

Bike 1:43:51 [3] 27.39 mi (3:47 / mi) +609m 3:33 / mi
ahr:139 max:156

Standard loop and a bit tired from the 2nd decent week of training.

Thursday Jul 16, 2015 #

4 PM

running hills 43:50 [3] 8.96 km (4:54 / km) +230m 4:20 / km
ahr:149 max:255 shoes: Asics Culumus 14

2 reps up Pitch Hill from the car park near Peaslake.
2.25km and 115m climb.
A nice steady run up a steady gradient from the 2 stones to the trig point.

C • wtf? 5

Wednesday Jul 15, 2015 #

5 PM

Bike 1:45:22 [3] 28.02 mi (3:46 / mi) +611m 3:31 / mi
ahr:139 max:157

Standard loop plus an add on for a house viewing.
HR is coming down nicely.

Tuesday Jul 14, 2015 #

Event: London Park Race Series 2015, #7

6 PM

running tempo 5:00 [1] 1.0 km (5:00 / km)
shoes: Asics Culumus 14

Orienteering 20:38 [4] 4.0 km (5:10 / km)
ahr:181 max:190 shoes: Asics Culumus 14

Good planning tonight that kept me on my toes and I never really got to run hard.
I messed up #1 when I saw someone coming out of 29 so went in too early.

Long - Splits

Monday Jul 13, 2015 #

5 PM

Bike 56:45 [3] 16.29 mi (3:29 / mi) +223m 3:20 / mi
ahr:144 max:156

West Horsley.

Sunday Jul 12, 2015 #

Event: SLOW GLOSS Series, Race #3

12 PM

Orienteering race 19:50 [5] 3.65 km (5:26 / km)
ahr:179 max:192 shoes: Salomon speed cross 3

The control circle went across the contour at #6 so should have gone straight rather than round then up.
Didn't plan ahead for #10 as was overtaking a group so dropped 25 here as I went west and 5 at #11.
I need to start warming up as I seem to be tired after 5 minutes but then get it back after 15 minutes.

Gloss - Splits

Saturday Jul 11, 2015 #

3 PM

Bike 1:02:40 [3] 18.26 mi (3:26 / mi) +232m 3:18 / mi
ahr:145 max:161

A loop around East Horsley.

Friday Jul 10, 2015 #

5 PM

Bike 1:43:49 [3] 27.45 mi (3:47 / mi) +596m 3:33 / mi
ahr:145 max:163

Back on the standard loop. Legs a little tired from last night.

Thursday Jul 9, 2015 #

6 PM

running hills 30:00 [4] 5.0 km (6:00 / km)
shoes: Asics Culumus 14

4 hills on Sheepleas. Approx 500m up and 55m of climb on a steady gradient.
3.11 down to 3.04.

Wednesday Jul 8, 2015 #

5 PM

Bike 1:28:32 [3] 23.26 mi (3:48 / mi) +521m 3:34 / mi
ahr:137 max:164

Usual loop minus Polesden Lacey.
A car decided to pull out on me at the bottom of Box Hill as I was drinking and only a hand on my rear brake. I ended up going over his bonnet at slow speed and put a nice dent in his wing. Just a small bruise on my chin was the only damage.

C • :( 4

Tuesday Jul 7, 2015 #

Event: MV Evening Park Race

7 PM

running 5:00 [1] 1.0 km (5:00 / km)
shoes: Salomon speed cross 3

Orienteering 25:19 [5] 4.5 km (5:38 / km)
shoes: Salomon speed cross 3

I thought this was really well planned RC wise.
Unfortunately I dropped 30 seconds going towards 13 rather than 5.

Monday Jul 6, 2015 #

Note
(rest day)

Last exped.

Sunday Jul 5, 2015 #

Event: SE Middle Distance Championships

11 AM

running 11:00 [1] 2.0 km (5:30 / km)
shoes: Salomon speed cross 3

Before and after.

Orienteering 52:04 [5] 5.9 km (8:49 / km) +205m 7:31 / km
shoes: Salomon speed cross 3

Very over planned due to the wind blow from 28 years ago which I still remember....
Had a pretty good run and Ben managed to not do so well so I got in front by 3 minutes.
Dropped a minute at 6, 8, and 16 but that was enough.

Saturday Jul 4, 2015 #

9 AM

Bike 1:05:43 [3] 16.21 mi (4:03 / mi) +337m 3:48 / mi
ahr:147 max:169

Feeling very mentally tired after expeditions. Only 1 left to go.

Friday Jul 3, 2015 #

5 PM

running 30:00 [2] 4.04 mi (7:26 / mi)
shoes: Asics Culumus 14

Around the fields.

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