Training Log Archive: paul cIn the 7 days ending Sep 12, 2015:
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Saturday Sep 12, 2015 #
Event: London City Race
10 AM
Orienteering race 53:08 [4] 7.2 km (7:23 / km)
ahr:178 max:192 shoes: Asics ds skyspeed 2
I went for an early start to escape the crowds which worked out well.
Steady start but having Matthias staring a minute behind certainly kept me on my toes.
Race going well until the first disadvantage of staring early happened. Not getting the info about extra building works around the tower although I seemed to get through without dropping any time.
The first of 3 errors started on the way to #15. I saw a control on the other side of the canal and decided that it was mine. Got there and had the wrong number so a minute dropped.
2nd error was #17 and I like many, didn't go to the correct inside corner and I should have picked up the southern arrow in the descriptions.
Then I totally picked the wrong route to #19 and went left. oops.
Overall very happy with the race.
1. Achilles held up on a long urban.
2. Running speed seemed ok and I was always in the top few for splits.
3. Endurance is starting to progress.
Steady start but having Matthias staring a minute behind certainly kept me on my toes.
Race going well until the first disadvantage of staring early happened. Not getting the info about extra building works around the tower although I seemed to get through without dropping any time.
The first of 3 errors started on the way to #15. I saw a control on the other side of the canal and decided that it was mine. Got there and had the wrong number so a minute dropped.
2nd error was #17 and I like many, didn't go to the correct inside corner and I should have picked up the southern arrow in the descriptions.
Then I totally picked the wrong route to #19 and went left. oops.
Overall very happy with the race.
1. Achilles held up on a long urban.
2. Running speed seemed ok and I was always in the top few for splits.
3. Endurance is starting to progress.
Friday Sep 11, 2015 #
Note
(rest day)
Putting out controls.
Thursday Sep 10, 2015 #
6 PM
Bike 56:15 [3] 15.89 mi (3:32 / mi) +223m 3:24 / mi
ahr:135 max:156
Felt pretty easy.
7 PM
Transition run 21:05 [3] 5.0 km (4:13 / km)
shoes: Asics Culumus 14
Around the fields and all good.
Wednesday Sep 9, 2015 #
6 PM
Swimming 40:00 [3] 2.0 km (20:00 / km)
2 x 4, 3 and 2 with the 2nd rep with paddles.
This felt psychologically easy.
This felt psychologically easy.
7 PM
Circuits 45:00 [2]
Weight and core x 20.
Tuesday Sep 8, 2015 #
8 PM
Bike 1:00:00 [3] 18.0 mi (3:20 / mi)
On the trainer watching the footy.
9 PM
Transition run 30:00 [3] 4.24 mi (7:05 / mi)
shoes: Asics Culumus 14
Monday Sep 7, 2015 #
6 AM
Swimming intervals 40:00 [4] 2.0 km (20:00 / km)
500 wu
15 x 100 on 1.55.
Ok session for this time in the morning.
15 x 100 on 1.55.
Ok session for this time in the morning.
5 PM
Bike 1:42:46 [3] 27.29 mi (3:46 / mi) +610m 3:31 / mi
ahr:144 max:162
Legs were very tired to start with but ok ish after the first hill.
Sunday Sep 6, 2015 #
11 AM
Orienteering race 1:19:01 [4] 9.1 km (8:41 / km) +300m 7:27 / km
shoes: Adidas swoops 2
Started 8 seconds behind the runner in front and he could run. I had to let him go but got in front at #7. He soon caught up and overtook leaving me with another hard day in the terrain.
A good weekends exercise.
A good weekends exercise.