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Training Log Archive: paul c

In the 31 days ending Oct 31, 2018:

activity # timemileskm+m
  Bike18 26:46:46 425.7(3:46) 685.1(2:21) 6533
  Swimming13 13:00:00 19.88(39:14) 32.0(24:23)
  Orienteering5 4:01:23 22.82(10:35) 36.73(6:34) 753
  Circuits5 3:00:00
  running5 2:28:22 18.45(8:02) 29.7(5:00) 300
  Total45 49:16:31 486.86 783.53 7586

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Wednesday Oct 31, 2018 #

6 PM

Bike 1:00:00 [3] 17.0 mi (3:32 / mi)
shoes: Planet X

Legs feel fine.
9 PM

Swimming 1:15:00 [4] 2.8 km (26:47 / km)

Lots of 200’s mostly with arms.

Tuesday Oct 30, 2018 #

Event: SLOW Night-O Series 2018-19 #1: Richmond Park
 
7 PM

Orienteering race 36:04 [5] 6.6 km (5:28 / km)
shoes: X talon 212

I hit it hard from the start and had a good run up until #10 where I drifted right after passing the unmarked fences.
I followed Scott to #11 as he was running better than me at this point and dropped 1.30 as the control was misplaced.
Managed to sneak 1st but only just in front of a couple of whipper snappers.

Monday Oct 29, 2018 #

5 PM

Bike 1:00:00 [3] 17.0 mi (3:32 / mi)
shoes: Planet X

Watching the Super League.
6 PM

Circuits 45:00 [1]

Core x 16 and weights x 18.

Sunday Oct 28, 2018 #

Event: SE Score Champs
 
11 AM

Orienteering race 55:04 [4] 6.11 mi (9:01 / mi) +203m 8:10 / mi
shoes: Salomon Speed Cross 4

I really only did this for the club as I hate score events.
C • Funny 2
7 PM

Swimming 1:00:00 [3] 2.2 km (27:16 / km)

Arms were tired from 6 hours of leaning on the handle bars.

Saturday Oct 27, 2018 #

8 AM

Bike long 6:10:13 [3] 100.02 mi (3:42 / mi) +1492m 3:32 / mi
ahr:145 max:169

I didn't have high expectations of this century ride and last night I was looking for the short cuts to the course.
I wasn't feel great for the first 30 miles when the group pace might have been higher but I felt better as the ride went on.
I didn't really want to stop for lunch as I knew it would be difficult to get the legs moving again but I was fine up until 80 miles. The legs slowly started to get more tired but fortunately they didn't give up until 95 miles. Sweet.
Very happy with the day out and I was wrapped up very snuggly in full winter gear as it only got to 6 degrees.

Friday Oct 26, 2018 #

9 PM

Swimming 1:00:00 [4] 2.5 km (24:00 / km)

Solid session and going well.

Thursday Oct 25, 2018 #

5 PM

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

Steady on the turbo.
7 PM

Circuits 45:00 [1]

Feeling good, will hurt in the morning.

Wednesday Oct 24, 2018 #

1 PM

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
ahr:149 max:161 shoes: Salomon Speed Cross 4

Orienteering 43:58 [3] 6.6 km (6:40 / km) +180m 5:52 / km
ahr:168 max:180 shoes: Salomon Speed Cross 4

Legs were very tired on the first 2 controls so took it steady. GPS track was quite smooth after the long leg and the forest was in great condition.

https://www.baoc.routegadget.co.uk/rg2/#169&course...
9 PM

Swimming 1:10:00 [3] 2.7 km (25:56 / km)

Tuesday Oct 23, 2018 #

8 AM

Circuits 45:00 [1]

First session back so nice and easy.
11 AM

Bike hills 1:42:45 [4] 22.39 mi (4:35 / mi) +739m 4:10 / mi
ahr:141 max:167

Managed to do most of the climbs on the northern ridge, pretty spent by the end.

Monday Oct 22, 2018 #

8 AM

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

1200 wu following by 3 x 400 on 7 minutes.
Just as I was starting the 4's the bloody lights went out so the 10 minute wait made it quite difficult.
Managed to hit the 6.40's I wanted though.
11 AM

Bike 2:30:23 [2] 36.84 mi (4:05 / mi) +847m 3:49 / mi
ahr:142 max:161

HR a little high but I was trying to take it easy. Legs certainly know they raced yesterday but a nice burn.

Sunday Oct 21, 2018 #

Event: Compass sport cup final
 
1 PM

Orienteering race 1:07:43 [5] 8.7 km (7:47 / km) +280m 6:42 / km
ahr:180 max:191 shoes: X talon 212

I went off easy knowing Andy and Geoff would be hunting me down and then I would try to latch on for a tow. This went out of the window at #2 where I didn't take a great bearing over the rough open and drifted right. My 1 minute man was down where I thought the control would be so I thought my luck was in. 4 minutes later I finally worked it out that I was in the wrong re-entrant.
I had a few runners around me but I took better choices to #4 so got clear of them. My left calf was a little sore on this track run but that was the last of it.
I caught sight of Geoff on the way to #5 and followed him into the green for #6 which was a mistake. After that I slowly caught him up to #7 which was encouraging for my fitness.
Andy was already searching for the bingo control and a minute later Geoff seemed to have sorted it out.
My longer legs help me get in front through the heather but I lost time on #9 by going too low and then cutting in.
Happy with my RC to #10 but again I went in too late and got a crap run of the undergrowth.
I managed to get a good RG to #13 that let me get in front of Andy and Geoff but not enough for the overall standings.
Although the run ability of the area was rubbish, I really enjoyed this head to head stuff and I wasn't too far away from being competitive.


http://www.walton.routegadget.co.uk/rg2/#85&course...
C • C11 2

Saturday Oct 20, 2018 #

10 AM

Bike 1:02:00 [2] 16.69 mi (3:43 / mi) +203m 3:35 / mi
ahr:137 max:164

Through Cobham taking it easy.

Friday Oct 19, 2018 #

5 PM

running 30:06 [3] 4.18 mi (7:12 / mi) +28m 7:03 / mi
ahr:159 max:172 shoes: Asics

Calf felt fine.
9 PM

Swimming 1:00:00 [4] 2.5 km (24:00 / km)

Back in the groove now and times are were I want them to be.

Thursday Oct 18, 2018 #

5 PM

Bike 1:03:43 [3] 15.76 mi (4:03 / mi) +312m 3:49 / mi
ahr:140 max:165

Up to Ranmore.

Wednesday Oct 17, 2018 #

9 PM

Swimming 1:15:00 [3] 3.0 km (25:00 / km)

Good on the longer stuff.

Tuesday Oct 16, 2018 #

5 PM

Bike 59:46 [3] 15.48 mi (3:52 / mi) +318m 3:38 / mi
ahr:141 max:168

Monday Oct 15, 2018 #

5 PM

Bike 1:01:10 [3] 15.57 mi (3:56 / mi) +302m 3:42 / mi
ahr:141 max:163

Where has the sun gone?
9 PM

Swimming 40:00 [4] 2.0 km (20:00 / km)

Including 10 x 100 on 1.55 averaging 1.31.
This felt solid throughout and I was working pretty hard so I’m happy where my swim is at the moment.

Sunday Oct 14, 2018 #

12 PM

running 44:25 [3] 5.35 mi (8:18 / mi) +182m 7:31 / mi
shoes: Asics

More bits of the NDW.
7 PM

Swimming 1:00:00 [3] 2.4 km (25:00 / km)

Good session and it didn’t feel like I hadn’t swum for a week.

Saturday Oct 13, 2018 #

10 AM

Bike 55:42 [3] 14.64 mi (3:48 / mi) +315m 3:34 / mi
ahr:151 max:171

Up to Ranmore.
4 PM

Circuits 30:00 [1]

Core and rehab.

Friday Oct 12, 2018 #

5 PM

running 33:51 [2] 4.3 mi (7:52 / mi) +54m 7:35 / mi
shoes: Asics

Easy jog with a few walks, all good with the calf.

Wednesday Oct 10, 2018 #

Note

Back easing off but it was caused by a knot in my glute which I think was linked to the pulled calf.

Tuesday Oct 9, 2018 #

Note
(injured)

Lower back very painful.

Monday Oct 8, 2018 #

5 PM

Bike 1:36:26 [3] 22.95 mi (4:12 / mi) +679m 3:51 / mi
ahr:140 max:169

Slightly different standard route coming up Barhatch.
8 PM

Note

Didn't swim as back was starting to ache.

Sunday Oct 7, 2018 #

Event: SO Rewell Woods level C event
 
11 AM

Orienteering 38:34 [2] 5.0 km (7:43 / km) +90m 7:05 / km
ahr:158 max:174 shoes: X talon 212

I took the sensible option of doing the green and took it very easy on the calf. The good point was that it was fine but I really wasn’t thinking about the navigation as that was awful.
7 PM

Swimming 1:00:00 [3] 2.3 km (26:05 / km)

Technical session with Julian so I’m all set for some intervals tomorrow night.

Saturday Oct 6, 2018 #

11 AM

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

Ticking over on the turbo.
2 PM

Circuits 15:00 [1]

Core.

Friday Oct 5, 2018 #

6 AM

Bike 1:11:05 [3] 20.0 mi (3:33 / mi) +172m 3:28 / mi
ahr:144 max:160

Into work.
4 PM

Bike 34:59 [3] 10.31 mi (3:24 / mi) +91m 3:18 / mi
ahr:147 max:159

From work to Northcamp to pick up the car.
9 PM

Swimming 1:00:00 [3] 2.5 km (24:00 / km)

Good session and it’s coming back.

Thursday Oct 4, 2018 #

6 AM

Bike 1:09:50 [3] 19.9 mi (3:31 / mi) +176m 3:25 / mi
ahr:148 max:164

Into work.
4 PM

Bike 1:05:55 [3] 19.98 mi (3:18 / mi) +150m 3:13 / mi
ahr:145 max:160

Home from work.

Wednesday Oct 3, 2018 #

5 PM

running 30:00 [1] 3.38 mi (8:53 / mi) +36m 8:35 / mi
ahr:134 max:154 shoes: Asics

2 min jogging 30 secs walk. Fine for the first 20 mins but then it started to tighten a little.
9 PM

Swimming 1:05:00 [4] 2.6 km (25:00 / km)

Good drafting session.

Tuesday Oct 2, 2018 #

Note
(rest day)

Way too busy.

Monday Oct 1, 2018 #

5 PM

Bike 1:42:49 [3] 25.17 mi (4:05 / mi) +737m 3:45 / mi
ahr:147 max:165

Standard loop and legs were good.
9 PM

Swimming 45:00 [4] 2.0 km (22:30 / km)

Good T26 session.

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