Training Log Archive: paul c

Event: SCOA League
 

Not the nicest areas and with all the hills to slow you down, not very technical. A bit slow into #2 but clean on the rest. Legs were certainly feeling it on the hills and the last was a killer.
Ran 7.3km.

Brown - Splits

Taping control sites with Dorte in RP. Lots of standing still time.

200 fs
200 pull
200 drills
200 kick/fs
6 x 33 build
10 x 100 on 1.55's
dipping under 1.40's so happy.

Up and down the gears twice.

400 fs
200 drill
200 kick and fs by 25's
8 x 50 build
4 x 200 off 20
Good session and a proper warm up to the main set that I need to continue.

Training just didn't happen...

Event: London Night Series #4: Wimbledon Common
 

Really well planned course on the common and easy to get caught out.
A few people must have run on the road to the first and last controls looking at the splits.
Didn't go far enough in to 2 but ok, stayed high for 3 and saw Rob punching it. Went straight past 9 for 4 and gained a little here but a high risk strategy.
Went safe ish to 5 aiming off. A bit slow to 6. Started on the track but came off and went near the stream. I think the quickest route would have been straighter but again high risk. Rob caught me up here who had gone around the outside. We were pretty much together to 7 but he went in early and veered right. I saw Dorte who helped me into the control and then I managed to get away.
8 was fine but at 9 I went around in the circle to the left and had to climb over the rootstock. 10 was fine but I wish I had looked for 11 first as I dropped a minute searching the area.
12 was good but I was way left in the circle at 13.
A safe ish run only dropping up to a minute on the worse controls and always in contact which is important at night.

Night-O Long - Splits

Steady spin on still tired legs.

200 fs
200 pull
2 x 25 fast
25 x 100
did 1-5, 11-15 and 21-25 fs whilst the other 10 were pull
50 wd
Good session and it went quickly.