Training Log Archive: paul cIn the 7 days ending Dec 31, 2012:
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Monday Dec 31, 2012 #
Note
(rest day)
Not that I really need it but too much sight seeing.
Sunday Dec 30, 2012 #
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 39:57 [5] 6.5 km (6:09 / km) +145m 5:32 / km
shoes: Salomon speed cross 3
Really enjoyed the shorter format and I wsh that clubs would occassionally do this.
The first 5 controls were more about route choice and I think I dropped time on these. It was sometimes easier to go straight depending on the gorse and sometimes around.
After this it was a normal forst type race and I only really dropped time on #7 as I was a bit hesitant and #9 where I went up too high and missed.
My garmin has me running 7.42km which was mostly in the 1st part.
The first 5 controls were more about route choice and I think I dropped time on these. It was sometimes easier to go straight depending on the gorse and sometimes around.
After this it was a normal forst type race and I only really dropped time on #7 as I was a bit hesitant and #9 where I went up too high and missed.
My garmin has me running 7.42km which was mostly in the 1st part.
Saturday Dec 29, 2012 #
8 AM
Bike 1:05:21 [3] 17.7 mi (3:42 / mi) +190m 3:34 / mi
Got out before the rain started and boy was it windy this morning.
Friday Dec 28, 2012 #
10 AM
Swimming 45:00 [3] 2.0 km (22:30 / km)
200 fs
200 pull
3 x 66 drill 66 fs
skull, drag and fist
2 sets of 300 pull of 300 and 3 x 100 @2 min.
Good to get back in the pool.
200 pull
3 x 66 drill 66 fs
skull, drag and fist
2 sets of 300 pull of 300 and 3 x 100 @2 min.
Good to get back in the pool.
1 PM
Bike 1:35:12 [3] 25.26 mi (3:46 / mi) +482m 3:33 / mi
Got out to the Surrey Hills and 3 three good climbs. Legs were ok on each and ready for more.
The backway up staples, Shere, Bentley Copse, Peaslake, Shere and Coombe Bottom.
The backway up staples, Shere, Bentley Copse, Peaslake, Shere and Coombe Bottom.
Thursday Dec 27, 2012 #
2 PM
Bike 58:35 [3] 17.53 mi (3:21 / mi) +189m 3:14 / mi
2 laps with Vince. Very windy out there.
Wednesday Dec 26, 2012 #
11 AM
running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Salomon speed cross 3
Orienteering race 53:58 [4] 10.98 km (4:55 / km) +211m 4:29 / km
shoes: Salomon speed cross 3
Trent Park Boxing Day Score.
Made the mistake of leaving the 3 controls around the campus until the end but overall an enjoyable run out.
Knee still hurts when I raise my knee up high but definately better.
Made the mistake of leaving the 3 controls around the campus until the end but overall an enjoyable run out.
Knee still hurts when I raise my knee up high but definately better.
Tuesday Dec 25, 2012 #
Note
(rest day)
Stated off for a run in Hemstead but my knee was hurting. Not sure if it's the bruising or damage below so walked back to the car.