Training Log Archive: paul cIn the 7 days ending Feb 24, 2013:
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Sunday Feb 24, 2013 #
running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Salomon speed cross 3
Orienteering race 1:24:55 [4] 12.9 km (6:35 / km) +225m 6:03 / km
shoes: Salomon speed cross 3
Saw Harold on the way to #1 which was surprising and expected him to slot in behind me for the rest of the run. Took a straight route to #2 and detoured a little when Mike Garvin screamed out in pain, fortunately he was ok.
I was clean until the last part of the leg to #10. The fenced area was incorrect and the re-entrant that I went up was suppossed to be green but wasn't so I thought I was closer to the control than I actually was. I ended up on the open area to the South which had a knole in the middle of it so I thought I was to the East of the control. Eventually worked out what was going on after 3-4 mins dropped. At the finish Tim said that he re mapped the area last year which would have helped a lot but the updates weren't used!!!!
After this I dropped a bit of time at #12, 13 and 16 but not too bad.
Lost a minute at #20 and then cleanish to the finish.
Overall not a bad run just a bit spoilt by the map(for once not my fault).
14.77km run so not that straight.
http://www.happyherts.routegadget.co.uk/cgi-bin/re...
Saturday Feb 23, 2013 #
running warm up/down 11:53 [2] 1.61 mi (7:23 / mi)
shoes: Adidas swoops 2
running tempo 18:25 [4] 5.0 km (3:41 / km)
shoes: Adidas swoops 2
Set off with Dan and the mass of idiots who sprint off who then die by the 2nd corner.
Pretty even laps of 9.15 and 9.10. Legs a little tired from the last 2 days but well within myself.
running warm up/down 12:55 [2] 1.85 mi (6:59 / mi)
shoes: Adidas swoops 2
Friday Feb 22, 2013 #
Bike 1:50:00 [3] 30.0 mi (3:40 / mi) +400m 3:31 / mi
Rode from Oxshott to Boxhill for a couple of laps. Light snow for most of the time which fortunately never settled.
Orienteering 28:00 [3] 4.1 km (6:50 / km) +50m 6:26 / km
shoes: Adidas swoops 2
Thursday Feb 21, 2013 #
Bike 1:27:23 [3] 21.67 mi (4:02 / mi) +425m 3:48 / mi
Cold out but I wore my mittens for the first time on a bike. Although sometimes hard to change gear, very warm.
Transition run 30:11 [3] 4.55 mi (6:38 / mi) +81m 6:17 / mi
shoes: Adidas swoops 2
Swimming 45:00 [3] 2.0 km (22:30 / km)
200 pull
100 kick
100 fs
6 x 50 catch up @75
6 x 50 shark drill @75
6 x 100 @2.00
200 wd
Another one done.
Wednesday Feb 20, 2013 #
Swimming 40:00 [3] 2.0 km (20:00 / km)
Bike 57:35 [3] 17.51 mi (3:17 / mi)
Tuesday Feb 19, 2013 #
Orienteering 30:00 [3] 3.0 mi (10:00 / mi)
(rest day) shoes: Salomon speed cross 3
Monday Feb 18, 2013 #
Bike 1:18:02 [3] 24.27 mi (3:13 / mi) +229m 3:07 / mi
Swimming 40:00 [4] 2.0 km (20:00 / km)
200 pull
2 x 300 fs @5.30
4 x 200 pull @3.40
200 wd
A good break though session tonight. It wasn't too harder work and very happy with the times.
5.00 and 4,58 for the 3's.
3.00, 05, 08, 05 for the 2's.