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Training Log Archive: paul c

In the 31 days ending Oct 31, 2015:

activity	#	time	miles		km		+m
Bike	10	12:46:06	215.44	(3:33)	346.72	(2:13)	3137
Swimming	11	8:40:00	16.29	(31:55)	26.22	(19:50)
Orienteering	8	5:48:31	26.59		42.8		805
Circuits	4	3:00:00
running	6	1:40:00	12.35	(8:06)	19.87	(5:02)
Transition run	2	45:53	5.68	(8:05)	9.14	(5:01)	214
Total	37	32:40:30	276.35		444.74		4156

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Saturday Oct 31, 2015 #

8 AM

Orienteering 31:22 [2] 5.67 km (5:32 / km)
shoes: Adidas swoops 2

Went around some of the recent SN Saturday Series course on Wisley.

Friday Oct 30, 2015 #

9 AM

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

Drills.

3 PM

Circuits 45:00 [2]

Usual.

Thursday Oct 29, 2015 #

11 AM

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

Orienteering race 52:50 [4] 8.2 km (6:27 / km) +240m 5:37 / km
ahr:175 max:185 shoes: Adidas swoops 2

Army event on Hankley Common.
Scrappy first 3 controls and then into it ok until #12. It was in the same dodgy area as the usual mistakes and I missed by going too low and 3 minutes binned.
Ok after that and Achilles held up well.

6 PM

Bike 45:00 [3] 14.0 mi (3:13 / mi)

I didn't fancy getting wet this afternoon so did a spin session.

Wednesday Oct 28, 2015 #

Event: London Night Series 2015-16 #1: Richmond Park

8 AM

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

4,3,2, and 1 x 2.
All good.

7 PM

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

Orienteering race 32:33 [4] 5.3 km (6:08 / km)
shoes: Adidas swoops 2

Got to the first control and there were 20 people still looking for it. After a few tries I started to jog to the 2nd as I knew the race would start then.
Had a few problems with 10 and 12 but kept the mistakes down.
Calf is tight now. It was a little sore from Sunday and I agrivated it this morning pushing off the walls.

Long - Splits

Tuesday Oct 27, 2015 #

Note
(rest day)

No time for anything.

Monday Oct 26, 2015 #

4 PM

Bike 1:00:34 [3] 17.69 mi (3:25 / mi) +168m 3:20 / mi

Managed to get a ride in just south of Birmingham.

Sunday Oct 25, 2015 #

Event: St Albans City Race

11 AM

Orienteering race 45:40 [4] 6.53 km (7:00 / km) +115m 6:26 / km
shoes: Asics ds skyspeed 2

A very well planned race that kept me on my toes.
Made a few errors and a stupid one at the end not reading the control description.

Saturday Oct 24, 2015 #

11 AM

Bike 2:17:21 [3] 36.81 mi (3:44 / mi) +734m 3:31 / mi
ahr:151 max:174

From Guildford around Cranleigh and into the hills.

Friday Oct 23, 2015 #

5 PM

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

200's.

6 PM

Circuits 45:00 [3]

usual.

Thursday Oct 22, 2015 #

7 PM

Bike 45:00 [4] 14.0 mi (3:13 / mi)
ahr:161 max:177

Spin session.

8 PM

Transition run hills 19:55 [3] 2.56 mi (7:47 / mi)
ahr:158 max:178 shoes: Asics Culumus 14

4 hills up to Lower Cottage from Elmer rd.

Wednesday Oct 21, 2015 #

5 PM

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

4,3,2,1 x 2.

6 PM

Circuits 45:00 [2]

Weights and core x 20.

Tuesday Oct 20, 2015 #

5 PM

Bike hills 58:48 [3] 14.6 mi (4:02 / mi) +524m 3:37 / mi
ahr:156 max:178

4 reps up Boxhill. Nice and steady with a little push now and again.

6 PM

Transition run hills 25:58 [4] 5.02 km (5:10 / km) +214m 4:16 / km
ahr:153 max:173 shoes: Asics Culumus 14

2 reps up to the grave which was hard work after Sunday.

Monday Oct 19, 2015 #

7 AM

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

Drills.

4 PM

Bike 1:02:57 [3] 16.61 mi (3:47 / mi) +374m 3:33 / mi
ahr:143 max:163

A short standard loop and felt good.

Sunday Oct 18, 2015 #

Event: Compass Sport Cup Final

11 AM

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

1 PM

Orienteering long 50:51 [5] 8.5 km (5:59 / km) +340m 4:59 / km
ahr:183 max:195 shoes: Adidas swoops 2

Not the best prep this week but a very enjoyable run and everything just fitted with the map.
I had a few 20 second wobbles but otherwise a lot cleaner than others.
The 2 downhill legs to the last control gave me a little energy for the run in. I wasn't going to go for it but an LOC runner tried to pass which set me off. Achilles hurting now but will be ok.

Saturday Oct 17, 2015 #

11 AM

Orienteering 20:00 [2]
shoes: Salomon speed cross 3

A jog around on a mapped area.

Friday Oct 16, 2015 #

Note
(rest day)

Travelling north.

Thursday Oct 15, 2015 #

Note
(rest day)

Parents evening finished too late.

Wednesday Oct 14, 2015 #

Note
(rest day)

No sleep last night so straight to bed.

Tuesday Oct 13, 2015 #

Note
(sick)

Splitting headache after school.

Monday Oct 12, 2015 #

2 PM

Bike 1:43:55 [3] 27.9 mi (3:43 / mi) +609m 3:29 / mi
ahr:146 max:166

33/100 Combe Gibbet. 5/10 820 long and 83m climb.
Pretty easy hill when put alongside to others. I went from Hungerford and did a nice loop.

Sunday Oct 11, 2015 #

Event: SN Score Event ( with SE Score Champs)

11 AM

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

Orienteering race 57:41 [4]
shoes: Salomon speed cross 3

I hate score events so usually take them easy for a training run. With this counting towards a team, I had to push it. I find them a bit pot luck and with the score next to the control numbers on the map, the map was cluttered and I couldn't see a descent route.
Had an ok run but didn't see #28 at the end of my run so missed out 30 points as I had plenty of time to get back.

Saturday Oct 10, 2015 #

8 AM

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

5 sets of 200 fs and pull.
This felt short.

11 AM

Bike 2:09:17 [3] 38.09 mi (3:24 / mi) +379m 3:18 / mi
ahr:151 max:171

To Brookwood Cemetary. Just couldn't get into it today.

Friday Oct 9, 2015 #

4 PM

Swimming intervals 1:00:00 [5] 3.0 km (20:00 / km)

900 wu
5 x 400 on 7.30
100 wd
Tough tough session but I worked hard and kept positive.
Times were 6.52 finishing with 6.48. 4 seconds a rep quicker than 3 weeks ago with 2 more reps thrown in.

Thursday Oct 8, 2015 #

2 PM

running 1:00:00 [3] 7.5 mi (8:00 / mi)
shoes: Salomon speed cross 3

An hour on Star Posts and the red bike track.
No Garmin.

5 PM

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

Legs were tired with kicking drills.

Wednesday Oct 7, 2015 #

5 PM

Swimming 1:00:00 [4] 3.0 km (20:00 / km)

2 x 5,4,3,2 and 1. Strength session.

6 PM

Circuits 45:00 [2]

Usual.

Tuesday Oct 6, 2015 #

6 PM

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

Drills.
Lats were a little sore from last nights session.

Monday Oct 5, 2015 #

4 PM

Bike 1:01:56 [3] 17.87 mi (3:28 / mi) +201m 3:21 / mi
ahr:143

West Horsley route.

8 PM

Swimming intervals 1:00:00 [5] 3.0 km (20:00 / km)

500 wu
25 x 100 on 1.55
100 wd
Good session that got progressively harder hitting 1.40's.
Every 4th rep with buoy.

Sunday Oct 4, 2015 #

Event: SO level C, Rewell Wood, Arundel. (event 6 of SO championships 2015)

Note

The swim focused week didn't happen due to stomach problems. Next week was due to be lighter so I will now do the swim week then instead.

11 AM

running warm up/down 10:00 [1] 1.8 km (5:33 / km)
shoes: Salomon speed cross 3

Before and after.

Orienteering race 57:34 [4] 8.6 km (6:42 / km) +110m 6:17 / km
shoes: Salomon speed cross 3

Not the best map in the world as the vegetation change was not consistent but a nice run in the sun.
I dropped time by going too straight to #9, not even noticing when I crossed the path and into middle green.
A few wobbles throughout with hesitations but I had more energy than I thought I would today.

Saturday Oct 3, 2015 #

3 PM

Bike 1:01:18 [2] 17.87 mi (3:26 / mi) +148m 3:21 / mi
ahr:140

Stomach and been doing somersaults for the last 3 days so got out for an easy hour.

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