Training Log Archive: paul cIn the 7 days ending Feb 25, 2013:
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| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||
Monday Feb 25, 2013 #
Bike 1:00:00 [3] 18.0 mi (3:20 / mi)
10 x 3 min in 6th off 1 min.
10 min wd
Easy trainer session to get the legs moving.
Swimming 45:00 [3] 2.0 km (22:30 / km)
200 pull
12 x 50@1.10 (#1 25 fast/ez, #2 25 ez/fast, #3 50 ez. Repeat x 4)
2 sets of
50 fast @50
50 ez @1.10
100 fast @1.30
200 pull@5 min
then 200 wd
The session went very quickly and it was nice to speed up on the 25's. The 100's didn't give me any recovery other than grabbing the pool bouy.
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