Training Log Archive: paul cIn the 7 days ending Jan 4, 2016:
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Monday Jan 4, 2016 #
7 PM
Circuits 45:00 [2]
C&C and weights x 20.
8 PM
Swimming intervals 40:00 [4] 2.0 km (20:00 / km)
400 wu
4 x 25 drill/25 fs
4 x 25 fast
12 x 100 on 2 min with the 3rd rep pulling.
First real session and it went very well. Although I had 5 seconds extra rest the slowest rep was 1.35.
4 x 25 drill/25 fs
4 x 25 fast
12 x 100 on 2 min with the 3rd rep pulling.
First real session and it went very well. Although I had 5 seconds extra rest the slowest rep was 1.35.
Sunday Jan 3, 2016 #
Event: TVOC Urban Event
11 AM
Orienteering race 31:36 [4] 6.0 km (5:16 / km)
shoes: Salomon speed cross 3
An ok run but a shame it was so short.
running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Salomon speed cross 3
Before and after.
6 PM
Circuits 25:00 [1]
C&C x 20 and rehab.
Saturday Jan 2, 2016 #
4 PM
Circuits 30:00 [1]
C&C x 20 and rehab.
5 PM
Swimming 45:00 [3] 2.0 km (22:30 / km)
Drills went well.
Friday Jan 1, 2016 #
12 PM
Orienteering 54:00 [3] 8.8 km (6:08 / km)
shoes: Salomon speed cross 3
Probably the last chance to get on Tisvilde before WMOC that I might do.
Thursday Dec 31, 2015 #
11 AM
Orienteering 54:30 [3] 8.1 km (6:44 / km)
shoes: Salomon speed cross 3
Did the Danish night champs course fro last year on Jaegerspris Nordskov. Some nice bit of forest and some horrid marshes which was not nice in 2 degrees.
Achilles feels great so will go to Tisvilde tomorrow for some more O.
Achilles feels great so will go to Tisvilde tomorrow for some more O.
Wednesday Dec 30, 2015 #
12 PM
Orienteering race 35:37 [4] 5.9 km (6:02 / km)
shoes: Salomon speed cross 3
Training on Hareskovene fro the Ballerup club house.
Worked hard and took it as a middle race.
Worked hard and took it as a middle race.
Tuesday Dec 29, 2015 #
7 AM
Swimming 40:00 [3] 2.0 km (20:00 / km)
5 sets of fs and pull.
12 PM
Orienteering 34:22 [3] 5.11 mi (6:44 / mi)
ahr:178 max:185 shoes: Salomon speed cross 3
Most of the relay course from a few years back on Møns Klint.