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Training Log Archive: paul c

In the 7 days ending Jun 12, 2012:

activity # timemileskm+m
  Bike4 6:08:29 105.32(3:30) 169.5(2:10)
  running3 1:18:43 11.82(6:40) 19.03(4:08)
  Swimming3 1:05:00 1.78(36:35) 2.86(22:44)
  Orienteering2 39:11 4.41(8:53) 7.1(5:31) 100
  Total12 9:11:23 123.33(4:28) 198.48(2:47) 100

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WeThFrSaSuMoTu

Tuesday Jun 12, 2012 #

Event: London Park Race Series 5: Roehampton University
 
6 AM

Swimming 25:00 [3] 1.2 km (20:50 / km)

Less rest and started to feel a rhythm by the end.
7 PM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Asics ds skyspeed 2

8 PM

Orienteering race 15:36 [5] 2.7 km (5:47 / km)
shoes: Asics ds skyspeed 2

Really well planned tonight and plenty of controls to keep it interesting.
I didn't spike #1&2 very well and took the southern route to #4 but after that I kept ahead of the game. Caught sight of Harold on the way to #14 and slowly pulled him in when he hesitated occassionally. I even followed him on the longer route to #19. Made the biggest mistake to #24 and ended up, like many others in the sports field. After correcting I ran cleanly to the finish feeling good.
I think racing flats were a bad idea too.....
Routegadget
http://www.slow.routegadget.co.uk/cgi-bin/reitti.c...

Long - Splits

Monday Jun 11, 2012 #

4 PM

running 38:54 [3] 6.0 mi (6:29 / mi)
shoes: Asics 2160 #2

Didn't feel like getting soaked commuting this morning so went along the river and feeling good.

Sunday Jun 10, 2012 #

9 AM

Bike long 2:55:11 [3] 46.94 mi (3:44 / mi)

A lovely ride into the Surrey Hills with Whitesheep.
From Coulsdon, B2032 to the Ballbuster loop, up the back way to Ranmore, down White Downs, Holmbury St. Mary, up Leith, Cold Harbour, Dorking, Boxhill and back on the B2032.
Got some good climbs in today and the legs are feeling it now. Need to get more of these in before the end of the month.
C • Riding 13

Saturday Jun 9, 2012 #

9 AM

running warm up/down 7:36 [1] 1.79 km (4:15 / km)
shoes: Salomon speed cross 3

running tempo 18:29 [4] 5.0 km (3:42 / km)
shoes: Salomon speed cross 3

Old Deer Park Parkrun.
A 3 lap course on pretty flat, firm grass. Very windy today but it was nice to finish each lap with the wind behind you.
Set off steady and was never really pushing it so a good tempo run. Legs tired so nothing unusual.

running warm up/down 8:44 [1] 1.58 km (5:32 / km)
shoes: Salomon speed cross 3

The last lap with Dorte.
4 PM

Swimming 25:00 [2] 1.0 km (25:00 / km)

Lots of rest trying to focus on form.

Friday Jun 8, 2012 #

3 PM

Bike 58:14 [3] 17.52 mi (3:19 / mi)

A tad windy around the park today.

Thursday Jun 7, 2012 #

Event: London Park Race Series 4: Oak Hill Park
 
7 AM

Swimming 15:00 [2] 0.66 km (22:44 / km)

That hurt more than I thought.
7 PM

Orienteering race 23:35 [5] 4.4 km (5:22 / km) +100m 4:49 / km
shoes: Salomon speed cross 3

The 4th race of the series and another different one.
I was clean through the first 9 controls in the park section but then overshot #10.
The course then went into the woods and it was like a middle race.
I stuffed #13 up by thinking the control was on the stream so had to cross over again.
#14 I am sure was situated too far west so dropped time here although most others did too.
After overtaking Ollie on the way #16 I started to miss again. I didn't hit 18 correctly and should have come in from the north. Ollie lead me into 19 nicely before getting infront of him again to 20. I then overshot 21 by about 50m and played catch up for the rest of the course trying to reel Ollie in(thanks).
I enjoyed the diversity of the course but not my scrappyness in the woods. At least I didn't mp this time:-)

Long - Splits

Wednesday Jun 6, 2012 #

6 AM

Bike 1:04:12 [3] 18.22 mi (3:31 / mi)

Tired legs=good training.
3 PM

Bike 1:10:52 [3] 22.64 mi (3:08 / mi)

Bit of a tail wind at times.

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