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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 7 days ending Feb 4, 2015:

activity # timemileskm+m
  Swimming4 2:50:00 4.97(34:12) 8.0(21:15)
  Circuits4 1:45:00
  Orienteering3 1:39:01 8.52(11:37) 13.71(7:13)
  Total11 6:14:01 13.49 21.71

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Wednesday Feb 4, 2015 #

2 PM

Swimming 40:00 [4] 2.0 km (20:00 / km)

400 fs
200 pull
6 x 200 on 4 mins.
200 wd
Hitting 3.15's so very happy and an advancement on last year. I'm not pushing hard but comfortably working.

Tuesday Feb 3, 2015 #

7 PM

Orienteering race 40:47 [3] 5.4 km (7:33 / km)
shoes: Salomon speed cross 3

Nice to get to do one of these. Mostly went ok and time losses were
#4 had to reattach head torch wire.
#9 slow into it.
#14 ran right past it looking forwards rather than slightly behind me.
#15 went in too early and got the wrong track. Quickly sorted it out though.
#16 I should have taken the northern route.
I thought I was just jogging around but my Achilles and time tells me I wasn't.

Monday Feb 2, 2015 #

6 PM

Circuits 20:00 [1]

C&C x 20.
8 PM

Swimming 40:00 [3] 2.0 km (20:00 / km)

500 wu
14 x 100 on 1.55's
This felt very easy and could have gone on for a while. Hitting 1.35's comfortably.

Sunday Feb 1, 2015 #

10 AM

Orienteering 28:14 [3] 3.86 km (7:19 / km)
ahr:162 shoes: Salomon speed cross 3

Esher commons doing a course without paths. Nice run and on top of the O.
7 PM

Circuits 20:00 [1]

Usual.

Saturday Jan 31, 2015 #

8 AM

Swimming 45:00 [3] 2.0 km (22:30 / km)

More drills and the consistency is good.
1 PM

Circuits 45:00 [2]

Weights and Core x 20.
I went back to old school weights and isolated the movement to single muscle exercises.

Friday Jan 30, 2015 #

5 PM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills.
7 PM

Circuits 20:00 [1]

C&C x 20.

Thursday Jan 29, 2015 #

7 PM

Orienteering 30:00 [2] 4.45 km (6:44 / km)
shoes: Salomon speed cross 3

The smallest flurry of snow grid locked the area so scuppering the planned trip to Knole Park. Instead I ran around Esher and was very nice.

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