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Training Log Archive: paul c

In the 28 days ending Feb 28, 2009:

activity	#	time	miles		km		+m
running	25	27:35:18	230.89	(7:10)	371.58	(4:27)
Circuits	10	6:15:00
Orienteering	3	3:25:12	21.75	(9:26)	35.0	(5:52)	720
Swimming	1	23:00	0.62	(37:01)	1.0	(23:00)
Total	26	37:38:30	253.26		407.58		720

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Saturday Feb 28, 2009 #

Event: British Champs

running 15:00 [1] 2.5 km (6:00 / km)
shoes: Twisters

Orienteering race 1:13:40 [5] 13.1 km (5:37 / km) +295m 5:03 / km
shoes: Twisters

Lovely area to run on and pretty fast too.
Happy with my run with just a few errors.
Stuffed up #7 and went to the wrong wet pit, if I had looked left, then would have seen my control. Instead I went off to the right and lost nearly 2 mins.
Tuomas Tala caught me at this point and it was useful to see him run slightly left on all the bearings. Overtook him a few times and more importantly on the run-in. Definately helped push us both on. Only a few minor errors after 7.

Friday Feb 27, 2009 #

Note
(rest day)

massage.

Thursday Feb 26, 2009 #

running 30:00 [1] 3.86 mi (7:46 / mi)
shoes: Asics Kayano 14

running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics Kayano 14

running hills 23:00 [4] 2.5 km (9:12 / km)
shoes: Asics Kayano 14

5x speed bump and 5x layby.
Ran it controlled tonight trying to keep a fast turnover.

Wednesday Feb 25, 2009 #

running 40:00 [3] 6.06 mi (6:36 / mi)
shoes: Asics Kayano 14

Easy run along the NDW.

Circuits 30:00 [3]

Core x30.

Tuesday Feb 24, 2009 #

running 30:00 [1] 3.83 mi (7:50 / mi)
shoes: Asics Kayano 14

running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics Kayano 14

running intervals 50:00 [5] 10.0 km (5:00 / km)
shoes: Nike Waffle

Grass.
2k,3x1k, 2k then 3 sets of 600m + 400m.
Recoveries were 2min after the 2ks, 1.30 for the k's and 1min for the rest.
Hit the wall tonight after the first 2k so did the session on my own just to get through and finish. Could easily have pulled out but grizzed it out.
Think the weekend has finally caught me up.

Monday Feb 23, 2009 #

running 30:00 [1] 3.9 mi (7:42 / mi)
shoes: Asics Kayano 14

Although tired, no aches or pains.

running 1:00:00 [3] 9.1 mi (6:36 / mi)
shoes: Asics Kayano 14

Felt heavy this afternoon but still went along ok.
Along the NDW just past the golf course and back via a few loops.

Circuits 1:10:00 [3]

Weights 3x18 and core x30.
Tired tonight.

Sunday Feb 22, 2009 #

Event: Burnham Beeches National Event

running warm up/down 17:20 [1] 3.55 km (4:53 / km)
shoes: Salomon Speed Cross

Orienteering race 1:13:34 [5] 12.3 km (5:59 / km) +220m 5:29 / km
shoes: Salomon Speed Cross

Nice fast area and I had a pretty good run.
Tired on the second half and had to keep having a word with myself to keep going.
Stuffed 12 & 13 as I didn't have an AP.
14 missed to the SE.
At 18 the red line covered a track that I was on but relocated quickly.

Saturday Feb 21, 2009 #

Event: Saucony English National Cross Country Championships 2009

running warm up/down 20:00 [1] 4.5 km (4:27 / km)
shoes: Asics Kayano

running race 46:25 [5] 7.2 mi (6:27 / mi)
shoes: Nike Waffle

After last years bottle necks I decided to go off a little harder this year and not get stuck.
I got stuck alright but only by the mud.
Great course, proper XC.
With the combination of a fast start and thursdays training I suffered on the second half of the first lap, but pulled it back well and finished strongly.
Felt good on the hills today when others were finding it hard and at least on the second lap I could see where I was planting my feet.
Feel pretty good now but I'm sure I'll feel like sh!t in the morning.
Both achillies hurt for the whole race today but hopefully they will last for tomorrow.
263rd overall. Yipee. And we collected the Persil trophy for the top mens club over the U17's, U20's and senior men. GO AFD!!!
http://rowephoto.co.uk/running/7416259/477909057 Where's my shoe?
http://rowephoto.co.uk/running/7416259/477912399 Get down and give me 10!!!

http://rowephoto.co.uk/running/7416259/477914040 Crawl you scumbags!!!

http://rowephoto.co.uk/running/7416259/477914927 Doing a paula

http://rowephoto.co.uk/running/7416259/477913624 Man popped up from a manhole.

C • Good race 5

Friday Feb 20, 2009 #

Circuits 30:00 [3]

core x30.

Thursday Feb 19, 2009 #

running 28:16 [2] 4.02 mi (7:02 / mi)
shoes: Asics Kayano 14

Easy run around Slough Estates.

running 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics Kayano 14

running intervals 24:30 [4] 5.76 km (4:15 / km)
shoes: Asics Kayano 14

3x1920m reps on the road. Only did 3 because of saturday and tried to stay controlled.
Started to tire on the last one so didn't push.
2.30 min recovery across the field and the times were 6.22, 6.28 and 6.34.

Wednesday Feb 18, 2009 #

running long 1:20:00 [3] 12.07 mi (6:38 / mi)
shoes: Asics Kayano

A real effort this afternoon. Legs took a while to warm up and the area is not always easy to get a rythme going.
From the lookout, lower star posts, barrossa, then looped around a bit at the end.

Circuits 30:00 [3]

Core x 30.

Tuesday Feb 17, 2009 #

running 30:00 [1] 3.86 mi (7:46 / mi)
shoes: Asics Kayano 14

running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics Kayano 14

running intervals 41:32 [5] 8.0 km (5:12 / km)
shoes: Nike Waffle

Grass.
2km, 10x400, 5x200 and 1km.
Recoveries were 2min on the 2k, 1min for the 4's, 45sec for the 2's and 1.30 before the k.
Had to walk 10miles at work today to recce a D of E route so my legs were a little tired beforehand.
Worked hard and had a good session. Legs battered now though.
Times were 6.57, 1.17 ave, 35's and 3.17.

Monday Feb 16, 2009 #

running 30:01 [2] 4.02 mi (7:28 / mi)
shoes: Asics Kayano 14

running 45:00 [3] 6.51 mi (6:55 / mi)
shoes: Asics Kayano 14

Easier run around upper star posts.

Circuits 30:00 [3]

Core x 30.

Sunday Feb 15, 2009 #

running 1:29:00 [3] 12.75 mi (6:59 / mi)
shoes: Asics Kayano 14

Felt a bit tired in the last half hour from yesterdays efforts.
Up ceasars, beacon hill, tweasledown, fleet, canal and back onto long valley. All off road this week.

Saturday Feb 14, 2009 #

running warm up/down 18:22 [1] 2.24 mi (8:12 / mi)
shoes: Asics Kayano

running race 29:22 [5] 5.07 mi (5:48 / mi)
shoes: Nike Waffle

Hants League XC. Salisbury.
Boring course of 4 1/2 laps around some playing fields.
Basically 1/2 mile uphill and then the 2nd half of the lap downhill. Very good underfoot though.
Ran well and worked hard.

Friday Feb 13, 2009 #

running 30:00 [1] 3.94 mi (7:37 / mi)
shoes: Asics Kayano 14

Felt good this morning.

Note

Massage.

Thursday Feb 12, 2009 #

running 30:00 [2] 3.86 mi (7:46 / mi)
shoes: Asics Kayano 14

Left IT band tight this morning.

C • Tight 3

running warm up/down 15:00 [1] 2.0 mi (7:30 / mi)
shoes: Asics Kayano 14

running tempo 34:00 [5] 5.25 mi (6:29 / mi)
shoes: Asics Kayano 14

Tempo loop around the criket fields in Eton.
3x10min with 2 min recovery.
Felt ok and reps were 1.74, 1.75 and 1.76m.

Wednesday Feb 11, 2009 #

running 1:18:00 [3] 12.0 mi (6:30 / mi)
shoes: Asics Kayano 14

Into aldershot, along queens ave and back.
Felt easy.

Circuits 30:00 [3]

IE core x20.

Tuesday Feb 10, 2009 #

running 30:00 [2] 3.86 mi (7:46 / mi)
shoes: Asics Kayano

Morning run.

running warm up/down 33:30 [2] 4.5 mi (7:27 / mi)
shoes: Asics Kayano 14

running intervals 38:00 [5] 8.75 km (4:21 / km)
shoes: Asics Kayano 14

Reps on the road tonight. Started and finished at the 30mph sign by the carpark and did a lap of the pool(not swimming).
The distance was 1750m and I went through the mile mostly in 5.27.
Felt tired from sunday but not too bad. A bit annoyed at the last rep when I got a stitch in my back with 150 to go and could only hobble in.
Times were 6.05, 5.57, 5.56, 5.56 and 6.05.

Monday Feb 9, 2009 #

running 1:00:00 [3] 14.5 km (4:08 / km)
shoes: Asics Kayano 14

After not being able to run this morning due to a sore achillies, I went to the gym to try it out.
Started off slowly and although tired from yesterday I finished off well.

Swimming 23:00 [3] 1.0 km (23:00 / km)

Had to make up for no morning run.

Circuits 1:05:00 [3]

Weights 3x18 and core(x15) with mashers.

Sunday Feb 8, 2009 #

running long 2:00:00 [4] 18.09 mi (6:38 / mi)
shoes: Asics Kayano 14

Nice run today mostly on the roads with the Stophers and Vicky.
It felt really easy all the way even when we picked up the pace for the last 2 miles.
This easy week has really helped me to feel good on the sessions.
Through the shot, ash, ash vale, mytchett, farnborough, cove, canal and a lap around the duke.

Saturday Feb 7, 2009 #

running 30:00 [3] 5.0 mi (6:00 / mi)
shoes: Asics Kayano 14

Running machine at 1%.

Circuits 30:00 [3]

Core x (15)

Friday Feb 6, 2009 #

Note
(rest day)

Thursday Feb 5, 2009 #

running warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics Kayano

running hills 41:00 [5] 6.24 mi (6:34 / mi)
shoes: Asics Kayano

Couldn't run fast on the whole loop tonight so we started the rep at the bottom of gunn hill and ran off the top to maider gym. We then finished the loop at a steady pace.
Felt good tonight and was behind stopher at the front the whole way.
Times were 2.08, 2.06, 2.04, 2.04, 2.02 and 1.59.

Wednesday Feb 4, 2009 #

running 30:00 [2] 4.4 mi (6:49 / mi)
shoes: Salomon Speed Cross

Easy run around ben's loop.

Circuits 30:00 [3]

Indiana elite core workout x10(for Tim).

C • Appreciated! 13

Tuesday Feb 3, 2009 #

running warm up/down 25:00 [2] 3.25 mi (7:42 / mi)
shoes: Asics Kayano

running intervals 50:00 [5] 8.0 km (6:15 / km)
shoes: Nike Waffle

Grass(Well at least 6 inches of snow).
5x(800+400) and 10x200.
Recoveries were 90 sec after the 8's, 60 sec for the 4's and 45 sec on the 2's.
Mental session tonight in the dark and footing was a bit of a mare.
Ran really well and consistant. Glutes and hamstrings are sore now.
Times were very slow but understandable.
3.20, 1.32, 3.13, 1.32, 3.11, 1.31, 3.10, 1.29, 3.09, 1.30. Didn' bother timing the 2's.
GG made an appearance tonight, looks like he's going to join a decent club at last.

C • hehe that i might nothin... 3

Monday Feb 2, 2009 #

running 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Asics Kayano

The start of an easy week so not much going on between sessions.
Glad I didn't have my headphones in as I wouldn't have heard the shout of "GET THE JOGGER"!!! Good dodging of snowballs though.
Real easy run out on the North Downs Way.
BEAUTiful.

Circuits 30:00 [3]

Core on the floor x30.

C • 30! 8

Sunday Feb 1, 2009 #

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Salomon Speed Cross

Orienteering race 57:58 [5] 9.6 km (6:02 / km) +205m 5:27 / km
shoes: Salomon Speed Cross

Regional at Ambersham Commons. Brown
Really nice area and the woods were quite fast in places.
Had a really good run and was always in control.
Only lost maybe a minute overall so pleasing.
Lost 15 sec on a route choice to #14 and made a parallel error to #18. 45sec.
Felt strong today.

C • map 2

running 43:00 [3] 6.48 mi (6:38 / mi)
shoes: Asics Kayano 14

Went for a run straight after download around the local roads.

C • Shorts 11

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