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Training Log Archive: paul c

In the 7 days ending Nov 26, 2012:

activity # timemileskm+m
  Orienteering5 4:03:13 25.03(9:43) 40.28(6:02) 615
  Swimming3 2:15:00 3.73(36:13) 6.0(22:30)
  running1 5:00 0.62(8:03) 1.0(5:00)
  Total8 6:23:13 29.38(13:03) 47.28(8:06) 615

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TuWeThFrSaSuMo

Monday Nov 26, 2012 #

4 PM

Orienteering 20:00 [1] 2.5 mi (8:00 / mi)
shoes: Asics 2160 #2

Checking control sites on the Common before dark. Time and distance is an estimate.
7 PM

Swimming 45:00 [3] 2.0 km (22:30 / km)

350 wu
12 x 50 as 3 sets of (3 @ 50 and 1 @ 1.20)
300 pull
6 x 75 pull @1.20
6 x 25 fast/25 easy @ 1.05
Tough little session but getting there.

Sunday Nov 25, 2012 #

12 PM

Orienteering race 1:26:04 [4] 9.4 km (9:09 / km) +480m 7:18 / km

Not a good run. I think yesterday and the marathon finally caught up with me and I was a physical wreck. Walked up all the hills and made simple route choice errors all morning.
Main mistakes were #8, 9, 14 and 20.
Need to start gaining strength.

Saturday Nov 24, 2012 #

12 PM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Asics ds skyspeed 2

Orienteering 47:00 [5] 7.4 mi (6:21 / mi) +50m 6:13 / mi
shoes: Asics ds skyspeed 2

Woking Urban race.
This is a tricky area which is all very similar and easy to make mistakes through lack of concentration. Steve had planned it brilliantly with only a couple of moments to look more than a few controls ahead, sometimes not even the next leg.
I commited to go right out of the start but soon realised that this was slightly longer but by not hesitating only lost 10 seconds.
I made the next error at #19 where I started going up the wrong road. 15 secs.
Went S out of #24 rather than N. 10-15 secs.
Only dropped a minute throughout so very happy with the race and no glaring mistakes.
GPS says 10.69 km.
I just hope I can take that forward to the forest tomorrow. Both lower calves are a bit sore but hips are nearly there.

http://www.sn.routegadget.co.uk/sn/reitti.cgi?act=...

Friday Nov 23, 2012 #

6 PM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Didn't feel great tonight but did lots of kicking which I needed.

Thursday Nov 22, 2012 #

4 PM

Orienteering 30:21 [2] 3.88 mi (7:49 / mi)
shoes: Adidas swoops 2

Control sites on the Common.

Wednesday Nov 21, 2012 #

2 PM

Orienteering 59:48 [3] 8.7 km (6:52 / km) +85m 6:33 / km

Hawley Brown course.
Nice to get back here but bloody hell was it raining.
I dropped plenty of time on too many controls resulting in my slowest min/km run here.
Did a stupid route choice to #2 and got caught in the gorse.
I would never have put a control at #5 as the map was missing the massive open area. I did well to ignore the runners going into the control over 100m away and follow instead the veg boundry that was on the map. Unfortunately the map screwed me over.
I was slow in the circle at #9 due to the many ditches on the ground.
Very hesitant at #18 and I dropped another minute at #24 where I seemed to ignore the veg boundry.
After dropping all that time I still can't believe I finished in front of Rich and Geoff. Leg muscles were fine, just the joints aching.
6 PM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Got to the pool early and all the slow swimmers were in the wrong lane. This stuffed up the planned session so did drills as the main set instead.

Tuesday Nov 20, 2012 #

Note
(rest day)

Legs were feeling a lot better from last night and only my hips hurt a little now. Could have gone for a jog but had a nice walk around Roehamton putting out controls instead.
Nice to have done a marathon without having to wait until Thursday before I can walk down the stairs without needing to hold onto something.

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