Training Log Archive: paul cIn the 7 days ending Feb 11, 2013:
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Monday Feb 11, 2013 #
7 AM
Swimming 45:00 [3] 2.0 km (22:30 / km)
I really don't like swimming in the mornings as it always feels awkward.
200 fs
200 pull
200 kick
200 fs
3 x 2 lengths build
Then into 5 x 3 @2.00
5 x 2 @1.20
5 x 1 @40
200 fs
200 pull
200 kick
200 fs
3 x 2 lengths build
Then into 5 x 3 @2.00
5 x 2 @1.20
5 x 1 @40
4 PM
Bike 1:00:00 [3] 18.0 mi (3:20 / mi)
On the trainer.
Nice and easy session as my quads are pretty shot from yesterday. Some single leg work thrown in.
Nice and easy session as my quads are pretty shot from yesterday. Some single leg work thrown in.
Sunday Feb 10, 2013 #
11 AM
running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Salomon speed cross 3
Orienteering race 1:20:55 [5] 12.3 km (6:35 / km) +425m 5:37 / km
shoes: Salomon speed cross 3
A very physical area today and the cold weather made for a hard day at the office.
I was a bit suspicious of the map before the start from the planners comments to let them know if the map needed any corrections. #1 in my opinion confrimed this as I used the thickets as an AP and missed by quite a way. 30sec.
I was too far left at #2 and although I hit #3 well, I didn't have the greatest of starts as I stopped after the 1st road for #4.
I tried to save height for #5 by going past 6 but looking at the splits, I should have gone over.
The next few were fine but I found #11 quite a lot further N from the track than is mapped. Andrew Monro made the same mistake here too.
I was pretty clean on the middle section to #21 but the hills were very hard work and I think I should have gone off a bit steadier.
#22 was the next bit of dodgy map. I went through the green in the valley well and then used the rough open just to the S of the control as my AP but fortunately spotted Andy Robinson punching it about 50m to the E than I thought it should be.
I dropped time at #27 as the map didn't seem to fit and then a bit more at #31 where I relocated quickly on the control to the S.
Overall a very enjoyable run even if my body wasn't quite up to it.
13.21km run which is pretty much on the red line for that distance.
I was a bit suspicious of the map before the start from the planners comments to let them know if the map needed any corrections. #1 in my opinion confrimed this as I used the thickets as an AP and missed by quite a way. 30sec.
I was too far left at #2 and although I hit #3 well, I didn't have the greatest of starts as I stopped after the 1st road for #4.
I tried to save height for #5 by going past 6 but looking at the splits, I should have gone over.
The next few were fine but I found #11 quite a lot further N from the track than is mapped. Andrew Monro made the same mistake here too.
I was pretty clean on the middle section to #21 but the hills were very hard work and I think I should have gone off a bit steadier.
#22 was the next bit of dodgy map. I went through the green in the valley well and then used the rough open just to the S of the control as my AP but fortunately spotted Andy Robinson punching it about 50m to the E than I thought it should be.
I dropped time at #27 as the map didn't seem to fit and then a bit more at #31 where I relocated quickly on the control to the S.
Overall a very enjoyable run even if my body wasn't quite up to it.
13.21km run which is pretty much on the red line for that distance.
1 PM
running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Salomon speed cross 3
Very cold and with my Left Glute sore I didn't have the willpower to make the day up to 2 hours.
http://www.tvoc.routegadget.co.uk/tvoc/reitti.cgi?...
http://www.tvoc.routegadget.co.uk/tvoc/reitti.cgi?...
Saturday Feb 9, 2013 #
10 AM
Bike 55:21 [3] 17.46 mi (3:10 / mi)
That's more like it. Felt much better in the saddle and the time went quickly.
Friday Feb 8, 2013 #
6 PM
Swimming 40:00 [3] 2.0 km (20:00 / km)
3 sets of
200 fs
200 kick
200 pull
Then 200 fs. Used my fins tonight which made the pull feel so easy.
200 fs
200 kick
200 pull
Then 200 fs. Used my fins tonight which made the pull feel so easy.
Thursday Feb 7, 2013 #
Note
(rest day)
Too much on to train.
Wednesday Feb 6, 2013 #
running 5:00 [1] 1.0 km (5:00 / km)
shoes: Salomon speed cross 3
Orienteering 53:15 [4] 8.9 km (5:59 / km) +60m 5:47 / km
shoes: Salomon speed cross 3
Army event at Pyestock Fleet. Really nice to get on a new area although I have done plenty of miles on some of the tracks around there.
Had a bad start as I thought I'd go in early to #1 and follow the earth bank down until I hit the control. Saw my minute man ahead so followed him unfortunately back to the road. I must have been just 5m away from the control so I had binned over a minute here.
The rest of the run was pleasurable and after the conversation we had in the car on cheating before the event, I seemed to have broken a rule. Is it really cheating if you call you clubmates into a control? If so, I helped all 3 of the people who were in on the conversation. I'm sure they were happy though.
I dropped a few bits of time on a couple of route choices but thats ok.
Ralph absolutely smashed it 7 mins quicker but I did get a fastest split off him and it was good to see SLOW have 4 of the top five.
Actual distance ran was 10.25km.
Had a bad start as I thought I'd go in early to #1 and follow the earth bank down until I hit the control. Saw my minute man ahead so followed him unfortunately back to the road. I must have been just 5m away from the control so I had binned over a minute here.
The rest of the run was pleasurable and after the conversation we had in the car on cheating before the event, I seemed to have broken a rule. Is it really cheating if you call you clubmates into a control? If so, I helped all 3 of the people who were in on the conversation. I'm sure they were happy though.
I dropped a few bits of time on a couple of route choices but thats ok.
Ralph absolutely smashed it 7 mins quicker but I did get a fastest split off him and it was good to see SLOW have 4 of the top five.
Actual distance ran was 10.25km.
running 1:04:58 [2] 7.91 mi (8:13 / mi) +271m 7:25 / mi
shoes: Salomon speed cross 3
A good run with Dan checking control sites for the next Night O on the Common. Legs getting tired towards the end but a good days training.
7 AM
Swimming 45:00 [3] 2.0 km (22:30 / km)
Felt very tired this morning, probably because of the early start.
200 fs
200 pull
200 kick
Then 8 sets of drills.
200 fs
200 pull
200 kick
Then 8 sets of drills.
Tuesday Feb 5, 2013 #
7 PM
running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics 2160 #2
Up and down the path.
running intervals 35:02 [4] 4.81 mi (7:17 / mi)
shoes: Asics 2160 #2
SLOW intervals on Clapham Common.
I didn't feel right before the session as I think I'm coming down with a cold so took the session a little easier. Stayed with Dan who was working hard for most reps and I don't feel ruined now so the best option I think.
4 x 5 min off 90
2 x 2 min and 2 x 1 min all off 1 min.
I didn't feel right before the session as I think I'm coming down with a cold so took the session a little easier. Stayed with Dan who was working hard for most reps and I don't feel ruined now so the best option I think.
4 x 5 min off 90
2 x 2 min and 2 x 1 min all off 1 min.