Training Log Archive: paul cIn the 7 days ending Dec 23, 2012:
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Sunday Dec 23, 2012 #
9 AM
Bike 1:22:15 [3] 24.73 mi (3:20 / mi) +256m 3:13 / mi
Legs were a bit tired from yesterday and the knee felt better after a few laps.
Saturday Dec 22, 2012 #
Event: BAOC Military Challenge
11 AM
running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Salomon speed cross 3
Before and after.
Orienteering race 1:52:53 [5] 16.5 km (6:50 / km) +575m 5:50 / km
shoes: Salomon speed cross 3
A very wet day but the temperature was quite warm so I went out with just an O top. I went around the first section in Mytchett without an problems other than helping Jev relocate for #8. Maybe I shouldn't have as he beat me by 2 mins. Oh and after letting a MTB past me, I fell over and they didn't even ask how I was. Big hole in hand and knee now. Fortunately I have a memory of an elephant so revenge will be sweet.
I went onto Ash Ranges and made a parallel error going into the wrong re-entrant. A few others came with me and I couldn't believe how bad the error was as I was sure my bearing in open ground was good. Also #26 was bad as the ground didn't fit the map and I was on the wrong hill along with another runner. Back at the end I spoke to a few others who had made the mistake too and Colin agreed the map was scewed. Looking at the map I have from 1999, the area to the south of the track was further West so explains both mistakes.
My route choice to #18 wasn't the best costing about a min after going too far east at the start of the leg.
The final part on Mytchett was just slow as my hamstrings and hip flexors were complaining.
Overall a great day out on a well planned course!!!
I actually ran 19.48km.
I went onto Ash Ranges and made a parallel error going into the wrong re-entrant. A few others came with me and I couldn't believe how bad the error was as I was sure my bearing in open ground was good. Also #26 was bad as the ground didn't fit the map and I was on the wrong hill along with another runner. Back at the end I spoke to a few others who had made the mistake too and Colin agreed the map was scewed. Looking at the map I have from 1999, the area to the south of the track was further West so explains both mistakes.
My route choice to #18 wasn't the best costing about a min after going too far east at the start of the leg.
The final part on Mytchett was just slow as my hamstrings and hip flexors were complaining.
Overall a great day out on a well planned course!!!
I actually ran 19.48km.
Friday Dec 21, 2012 #
6 PM
Swimming 45:00 [3] 2.0 km (22:30 / km)
200 fs & 200 pull wu
3 x 66 drag
3 x 66 fist
3 x 66 single arm
3 x 66 catch up
3 x 66 Kick/pull
200 pull
5 x 66 fast off 20
66 wd
3 x 66 drag
3 x 66 fist
3 x 66 single arm
3 x 66 catch up
3 x 66 Kick/pull
200 pull
5 x 66 fast off 20
66 wd
Thursday Dec 20, 2012 #
Note
(rest day)
Wednesday Dec 19, 2012 #
6 PM
Swimming 40:00 [3] 2.0 km (20:00 / km)
Pull and FS in 200's.
Tuesday Dec 18, 2012 #
9 AM
Bike 57:32 [3] 17.63 mi (3:16 / mi) +230m 3:08 / mi
Really need to get out on the bike more.
Monday Dec 17, 2012 #
6 PM
Swimming 45:00 [3] 2.0 km (22:30 / km)
Starting to look forward to the pool now and feeling great.
400 mixed wu
400 drills
12 x 25 using fins. 1 x kick 2 x easy swim.@30
12 x 50 swim. 1 x fast 2 steady.@60
42's and 48's for the 50's.
400 mixed wu
400 drills
12 x 25 using fins. 1 x kick 2 x easy swim.@30
12 x 50 swim. 1 x fast 2 steady.@60
42's and 48's for the 50's.