Training Log Archive: paul cIn the 7 days ending Jan 27, 2016:
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Wednesday Jan 27, 2016 #
Note
(rest day)
Too busy and parents evening.
Tuesday Jan 26, 2016 #
7 PM
Orienteering 26:11 [4] 4.5 km (5:49 / km)
ahr:176 max:185 shoes: X talon 212
A bit of a scrappy start but mostly disappointed that I dropped time on #5 finding an extra parallel feature.
After that I got into the flow very well and nailed the later technical section slowing down when needed.
Legs still tired from Saturday but I seemed to be moving well.
After that I got into the flow very well and nailed the later technical section slowing down when needed.
Legs still tired from Saturday but I seemed to be moving well.
Monday Jan 25, 2016 #
7 PM
Circuits 45:00 [2]
Core and weights x 20.
8 PM
Swimming intervals 40:00 [4] 2.0 km (20:00 / km)
500 wu
15 x 100. Every 3rd rep pull.
I felt knackered before the session but it went very well by the time I had warmed up.
Sub 1.35's all the way going on 1.55.
15 x 100. Every 3rd rep pull.
I felt knackered before the session but it went very well by the time I had warmed up.
Sub 1.35's all the way going on 1.55.
Sunday Jan 24, 2016 #
11 AM
Bike 1:11:23 [2] 18.9 mi (3:47 / mi) +234m 3:38 / mi
ahr:130 max:150
Just turning tired legs over.
5 PM
Circuits 30:00 [1]
C&C x 21 with some stretching.
Saturday Jan 23, 2016 #
11 AM
running race 1:07:15 [5] 12.0 km (5:36 / km) +520m 4:36 / km
ahr:174 max:182 shoes: Salomon speed cross 3
Boxhill fell race.
First time doing this and really enjoyed it. I wasn't so good on the climbs but nailed the descents on all of those around me.
I found the first 3 hills tough but the tide started to come back in after the first road crossing and leading lady catching me up.
Body is hopefully in a good place and ready for a ride in the morning.
First time doing this and really enjoyed it. I wasn't so good on the climbs but nailed the descents on all of those around me.
I found the first 3 hills tough but the tide started to come back in after the first road crossing and leading lady catching me up.
Body is hopefully in a good place and ready for a ride in the morning.
running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Salomon speed cross 3
Before and after.
5 PM
Swimming 45:00 [3] 2.0 km (22:30 / km)
Weirdly feeling very good with no tiredness from this morning.
Friday Jan 22, 2016 #
5 PM
Swimming 50:00 [3] 2.5 km (20:00 / km)
300 swim/200 buoy only/100 kick
6x50 w/:15 rest (non-free/free by 50)
3x150 w/buoy only w/:20 rest (steady effort)
1x100 recovery w/:30 rest
3x150 swim w/:15 rest (strong)
1x100 recovery w/:30 rest
6x50 @ 1:15 (non-free/free by 50)
200 cool down
Another session in the bag.
6x50 w/:15 rest (non-free/free by 50)
3x150 w/buoy only w/:20 rest (steady effort)
1x100 recovery w/:30 rest
3x150 swim w/:15 rest (strong)
1x100 recovery w/:30 rest
6x50 @ 1:15 (non-free/free by 50)
200 cool down
Another session in the bag.
Thursday Jan 21, 2016 #
5 PM
Circuits 45:00 [2]
Core and weights x 20.
6 PM
running 20:00 [3] 4.42 km (4:31 / km)
Progression on the treadmill to stretch the legs.