Training Log Archive: paul cIn the 31 days ending Jan 31, 2018:
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| 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 | Mo | Tu | We | ||||||||||||||||||||||||||||||||||||||||||||
Wednesday Jan 31, 2018 #
Swimming 1:15:00 [4] 2.6 km (28:51 / km)
Tuesday Jan 30, 2018 #
Bike 1:00:00 [3] 18.0 mi (3:20 / mi)
Circuits 30:00 [1]
Monday Jan 29, 2018 #
Circuits 30:00 [1]
Bike 1:00:00 [4] 19.0 mi (3:09 / mi)
Sunday Jan 28, 2018 #
running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Salomon speed cross 3
Orienteering race 1:16:23 [4] 11.1 km (6:53 / km) +290m 6:05 / km
shoes: Salomon speed cross 3
A nice start to the course with 11 controls in as many minutes so it kept you on your toes.
I dropped time on #3 as I didn't agree that the control was on the middle of the spur.
I was happy with my RC to #12 although in hindsight, going across the rough open before the control was very tough.
I had a good route to #15 but dropped time in the circle and then drifted too far right for #17.
Happy to nail #19 but my plan wasn't good enough for #20. I thought, along with Peter, that the track to the N was further away than mapped so never saw it. This left me closer to the stream than I wanted to so had to re-adjust. I should have followed the red line from the control but my legs were telling me to take the easy option.
I first saw Peter going up the hill to #21 and caught sight of Paul G punching the control.
I had them as I small train to #23 but my legs were shot and I think I only pulled away fast walking up the hill to #24.
I was scrappy to #25 and #26 before nailing it all to #33.
Not the best direction out of it and I over corrected too much for the control, hitting the gully too far S.
My legs were understandably very spent after yesterdays ride but that's just the way I want it for the next 4 months.
Swimming 1:00:00 [3] 2.0 km (30:00 / km)
Saturday Jan 27, 2018 #
Bike long 2:53:40 [3] 48.98 mi (3:33 / mi) +831m 3:22 / mi
Nice route and hardly any stopping. I fueled well and felt good at the end.
Friday Jan 26, 2018 #
Circuits 30:00 [1]
Swimming 1:00:00 [4] 2.5 km (24:00 / km)
Thursday Jan 25, 2018 #
Circuits 30:00 [1]
Bike 1:00:00 [3] 17.5 mi (3:26 / mi)
Wednesday Jan 24, 2018 #
Swimming 1:10:00 [4] 2.85 km (24:34 / km)
Circuits 30:00 [1]
Tuesday Jan 23, 2018 #
Orienteering race 29:54 [4] 4.73 km (6:19 / km)
shoes: X talon 212
Not the best of starts in the first quadrant but I got a lot of fastest splits in the 2nd.
I tired very early due to Sundays race and my left calf nearly blew up so happy to make it around.
Monday Jan 22, 2018 #
Bike 1:00:00 [3] 17.5 mi (3:26 / mi)
Sunday Jan 21, 2018 #
running 5:00 [1] 1.0 km (5:00 / km)
shoes: Salomon speed cross 3
Orienteering race 1:54:50 [5] 21.2 km (5:25 / km) +290m 5:04 / km
ahr:171 max:180 shoes: Salomon speed cross 3
The first loop was nice with other runners around but I was completely on my own on the 2nd loop.
I finished this loop apparently in first place but I knew the gaffling was in my favour at that point. The last and longest loop was quite painful as I was cramping up in various parts of my legs at different times.
I finished without the ability to blink and could hardly talk (I think others were happy with that) because of the snow and sleet.
Note to horse riders. If you don't want anyone to run near your horse (within 20m) then don't go to a public place where people exercise. Alternatively, buy yourself some land of your own and do what the hell you like rather than telling people to stop their day just for you!!!!!
Saturday Jan 20, 2018 #
Note
(rest day)
Friday Jan 19, 2018 #
Swimming 55:00 [3] 2.4 km (22:55 / km)
Thursday Jan 18, 2018 #
running intervals 46:51 [3] 6.39 mi (7:20 / mi) +163m 6:48 / mi
shoes: Asics
Time includes easy warm up.
Wednesday Jan 17, 2018 #
Swimming 32:00 [3] 1.5 km (21:20 / km)
Monday Jan 15, 2018 #
Note
(sick)
Sunday Jan 14, 2018 #
Note
(sick)
Saturday Jan 13, 2018 #
Bike 2:50:36 [4] 49.74 mi (3:26 / mi) +805m 3:16 / mi
Friday Jan 12, 2018 #
Swimming 1:00:00 [4] 2.5 km (24:00 / km)
Thursday Jan 11, 2018 #
Note
(rest day)
Wednesday Jan 10, 2018 #
Circuits 30:00 [1]
Swimming 1:15:00 [4] 3.0 km (25:00 / km)
Tuesday Jan 9, 2018 #
Swimming 45:00 [3] 2.0 km (22:30 / km)
Circuits 30:00 [1]
Monday Jan 8, 2018 #
Circuits 30:00 [1]
Bike 1:00:00 [4] 19.0 mi (3:09 / mi)
3 x 10 minutes.
Sunday Jan 7, 2018 #
running 6:27 [2] 0.63 mi (10:14 / mi) +49m 8:15 / mi
ahr:145 max:161 shoes: Salomon speed cross 3
Orienteering race 47:14 [4] 6.8 km (6:57 / km) +220m 5:59 / km
ahr:170 max:178 shoes: Salomon speed cross 3
Dropped 45 seconds on #22 as I didn't think it was my control so I pushed on a little further.
Legs were very tired on the hills from yesterday but that will get better.
Swimming 1:00:00 [4] 2.2 km (27:16 / km)
Saturday Jan 6, 2018 #
Bike 1:51:13 [3] 28.66 mi (3:53 / mi) +551m 3:40 / mi
ahr:137 max:170
Bike 1:21:13 [3] 20.04 mi (4:03 / mi) +311m 3:52 / mi
ahr:147 max:165
Friday Jan 5, 2018 #
Circuits 45:00 [2]
Swimming intervals 1:00:00 [4] 2.7 km (22:13 / km)
Thursday Jan 4, 2018 #
Bike 1:00:00 [3] 18.0 mi (3:20 / mi)
ahr:138 max:148
Wednesday Jan 3, 2018 #
Circuits 30:00 [1]
Swimming intervals 1:00:00 [4] 3.0 km (20:00 / km)
I managed to persuade the coach to put the 500 in to make it symmetrical, I wasn’t popular with some.
Tuesday Jan 2, 2018 #
Bike 1:00:00 [2] 17.5 mi (3:26 / mi)
ahr:138 max:151
Circuits 45:00 [2]
Swimming 45:00 [3] 2.0 km (22:30 / km)
Monday Jan 1, 2018 #
Orienteering race 59:16 [5] 12.21 km (4:51 / km) +192m 4:30 / km
ahr:174 max:187 shoes: Salomon speed cross 3
I missed one of the dumbbells (although the results only show 3 of the 4) but I was never going to complete the lot of them.
Circuits 30:00 [1]