Training Log Archive: paul cIn the 7 days ending Jan 10, 2016:
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Sunday Jan 10, 2016 #
Event: GO SE League event
11 AM
running 15:00 [1] 3.0 km (5:00 / km)
shoes: X talon 212
Orienteering 1:10:16 [4] 11.3 km (6:13 / km) +160m 5:48 / km
shoes: X talon 212
I thought my legs would be a little tired from yesterday but got round the course ok.
A few too many errors in the control circle and not so great RC's either to #18 and 24.
A few too many errors in the control circle and not so great RC's either to #18 and 24.
Saturday Jan 9, 2016 #
8 AM
Swimming 45:00 [3] 2.0 km (22:30 / km)
Drills.
12 PM
Bike 2:00:03 [3] 32.04 mi (3:45 / mi) +684m 3:31 / mi
ahr:152 max:175
Dorking and then up Cold Harbour. Legs feeling it today.
Friday Jan 8, 2016 #
7 PM
Circuits 30:00 [1]
C&C x 20 and rehab.
Thursday Jan 7, 2016 #
7 PM
running 10:00 [1] 2.0 mi (5:00 / mi)
shoes: X talon 212
Orienteering race 52:51 [4] 6.98 mi (7:34 / mi)
shoes: X talon 212
Wednesday Jan 6, 2016 #
5 PM
Swimming 40:00 [3] 2.0 km (20:00 / km)
Strength session with paddles.
4,3,2,1 x 2.
4,3,2,1 x 2.
Tuesday Jan 5, 2016 #
5 PM
running hills 44:32 [4] 5.12 mi (8:42 / mi) +284m 7:25 / mi
shoes: X talon 212
Run over Boxhill a few times. Legs certainly weren't ready for it...
7 PM
Circuits 20:00 [1]
C&C x 20.
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.