Training Log Archive: paul cIn the 7 days ending Feb 28, 2017:
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Tuesday Feb 28, 2017 #
7 PM
running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: X talon 212
Orienteering 30:25 [4] 5.0 km (6:05 / km) +95m 5:33 / km
shoes: X talon 212
It was good not to be too tired for this run so legs were fine until going up the hill to #9.
Dropped 30 at #4 when I went towards other head torches and 1.30 at #8 when I went too far SW.
It was also nice to be mostly alone through the race and kept to my plan instead of being drawn off line by others.
Dropped 30 at #4 when I went towards other head torches and 1.30 at #8 when I went too far SW.
It was also nice to be mostly alone through the race and kept to my plan instead of being drawn off line by others.
Monday Feb 27, 2017 #
7 PM
Circuits 45:00 [2]
Transition into strength phase.
Reps of 20, 12 and 6.
Reps of 20, 12 and 6.
8 PM
Swimming 45:00 [3] 2.0 km (22:30 / km)
Drills.
Sunday Feb 26, 2017 #
Event: TVOC Regional Event & SCOL7
11 AM
running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: X talon 212
Orienteering race 59:34 [3] 10.4 km (5:44 / km) +175m 5:17 / km
shoes: X talon 212
I had a nice train in front of me to catch but I also had to work hard to drop.
A bit too high for #6
Stupid RC for #14
Went strait for #17 rather than take the path.
A good surprize with the result.
A bit too high for #6
Stupid RC for #14
Went strait for #17 rather than take the path.
A good surprize with the result.
7 PM
Swimming 1:00:00 [4] 2.9 km (20:41 / km)
400 wu
8 x 50
10 x 50 build
12 x 25 drill/25 fs
400 TT 6.20 half with buoy due to cramp in L calf.
10 x 50 25 sprint/25 easy
100 wd
Lots of technique work but also intervals.
8 x 50
10 x 50 build
12 x 25 drill/25 fs
400 TT 6.20 half with buoy due to cramp in L calf.
10 x 50 25 sprint/25 easy
100 wd
Lots of technique work but also intervals.
Saturday Feb 25, 2017 #
10 AM
Bike 2:29:38 [3] 36.82 mi (4:04 / mi) +957m 3:46 / mi
ahr:152 max:173
Same as last week but also a lap of the Ballbuster route.
5 PM
Circuits 30:00 [1]
Core.
6 PM
Swimming 45:00 [3] 2.0 km (22:30 / km)
Drills.
Friday Feb 24, 2017 #
4 PM
Circuits 45:00 [2]
Core x 25 and weights x 12.
9 PM
Swimming intervals 1:00:00 [4] 2.4 km (25:00 / km)
400 wu
2 sets of 500 as 2 x 100 fs, 2 x 100 fins and 100 fins & paddles.
The first set was with a t shirt on.
4 x 200 on 4 mins.
I was leading this so tough work in a 50m pool. 3.15s to 3.10s.
200 wd.
Much more intensity tan I'm used to so all good.
2 sets of 500 as 2 x 100 fs, 2 x 100 fins and 100 fins & paddles.
The first set was with a t shirt on.
4 x 200 on 4 mins.
I was leading this so tough work in a 50m pool. 3.15s to 3.10s.
200 wd.
Much more intensity tan I'm used to so all good.
Thursday Feb 23, 2017 #
Note
(rest day)
Finally due to options evening.
Wednesday Feb 22, 2017 #
6 PM
Circuits 45:00 [2]
Usual.
9 PM
Swimming intervals 1:00:00 [4] 2.6 km (23:05 / km)
400 fs
4 x 25 kick/fs
2 x 200 pull with paddles and buoy.
14 x 100 off 15 rec.
200 wd.
First 100 was apparently 1.23!! Ffs that took it out of me a bit but I recovered well. Almost half was with buoy trying to keep up with the fast ladies.
4 x 25 kick/fs
2 x 200 pull with paddles and buoy.
14 x 100 off 15 rec.
200 wd.
First 100 was apparently 1.23!! Ffs that took it out of me a bit but I recovered well. Almost half was with buoy trying to keep up with the fast ladies.