Training Log Archive: paul cIn the 7 days ending Jul 1, 2013:
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Monday Jul 1, 2013 #
Bike 2:01:45 [3] 35.68 mi (3:25 / mi)
ahr:135 max:158
Orienteering 34:23 [2] 4.05 mi (8:29 / mi)
shoes: Asics Culumus 14
Sunday Jun 30, 2013 #
Orienteering race 1:12:57 [5] 9.2 km (7:56 / km) +265m 6:56 / km
ahr:172 max:186 shoes: Adidas swoops 2
Went out with Vince and that was the only other runner I saw from my course. Kept all the safe routes that I could and was in constant contact with the map as I didn't want to have to relocate at night here. This was a slow tactic but it kept it safe not blowing 5 minutes just the odd minute here and there.
Screwed up 3 minutes on #8 only just missing it. From then on the running got better so I was able to go straight on the 10th leg. I went round the houses to #11 and 12 but then didn't aim off enough at #17 so dropped a minute going the wrong way down the gully.
The rest was simple enough but I was lucky when my head torch started to fade rapidly going into the radio control. The team performed well and ended up in 3rd place only 3 minutes off the win.
A bloody good relay with plenty of position swapping and only 7 minutes between the top 4 teams going out onto the last leg.
Saturday Jun 29, 2013 #
Swimming 48:50 [3] 3.0 km (16:17 / km)
Friday Jun 28, 2013 #
running warm up/down 13:54 [2] 2.0 mi (6:57 / mi)
shoes: Asics Culumus 14
running intervals 19:00 [4] 3.04 mi (6:15 / mi)
ahr:168 max:172 shoes: Asics Culumus 14
Not too bad.
Circuits 30:00 [1]
Thursday Jun 27, 2013 #
Bike warm up/down 10:12 [2] 3.45 mi (2:57 / mi)
Bike hills 56:24 [4] 13.55 mi (4:10 / mi) +524m 3:43 / mi
ahr:163 max:174
A session that needed to be finished even though I wasn't feeling great. Box ticked, move on.
Bike warm up/down 14:45 [2] 3.34 mi (4:25 / mi) +120m 3:58 / mi
ahr:145 max:164
Swimming intervals 47:35 [4] 2.5 km (19:02 / km)
Really happy with this sessions and did 1.35's the whole way. Glad not to fade towards the end and I was really feeling the water.
Wednesday Jun 26, 2013 #
Orienteering 1:05:52 [3] 7.6 km (8:40 / km) +60m 8:20 / km
ahr:158 max:175 shoes: Adidas swoops 2
Was very different being the first finisher in an area full of bracken. Most of the controls were a bit bingo and the map not the best. I went back to the start from #5 to see Axel as the track junction I attacked from didn't line up with the large depression, turned out the map was inaccurate. I was hunting for way too many flags but at least I got to have a run today in the woods.
Circuits 30:00 [1]
Tuesday Jun 25, 2013 #
Swimming 33:41 [3] 2.0 km (16:51 / km)
Bike 57:34 [2] 17.62 mi (3:16 / mi) +130m 3:12 / mi
ahr:144 max:161