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Training Log Archive: paul c

In the 7 days ending Jan 6, 2013:

activity # timemileskm+m
  Bike2 3:26:17 57.94(3:34) 93.24(2:13) 984
  running5 1:43:34 14.31(7:14) 23.03(4:30) 105
  Orienteering1 58:42 5.84(10:03) 9.4(6:15) 135
  Swimming1 45:00 1.24(36:13) 2.0(22:30)
  Total8 6:53:33 79.33(5:13) 127.67(3:14) 1224

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MoTuWeThFrSaSu

Sunday Jan 6, 2013 #

11 AM

running warm up/down 7:18 [1] 1.4 km (5:13 / km)
shoes: Salomon speed cross 3

Orienteering race 58:42 [4] 9.4 km (6:15 / km) +135m 5:50 / km
shoes: Salomon speed cross 3

The forest was nice to run in places and nasty in others. A nice cruise around without going balls out as the legs felt a bit jaded from the last few days of training.
I didn't make any errors except for a few RC's here and there. Twisted my ankle on the way to #20. I think Mr Kerrison must be getting a bit pissed off with me as it was only 4 seconds today. RG should be interesting again.
I ran 10.53km and 231m of climb.

http://www.bado.routegadget.co.uk/bado/reitti.cgi?...
12 PM

running 8:08 [1] 1.64 km (4:58 / km)
shoes: Salomon speed cross 3

Saturday Jan 5, 2013 #

9 AM

running warm up/down 11:33 [1] 1.44 mi (8:01 / mi)
shoes: Asics 2160 #2

Up the hill to the Common.

running tempo 18:32 [4] 3.08 mi (6:01 / mi)
shoes: Asics 2160 #2

Wimbledon Parkrun.
Took this as a tempo so wasn't blowing out my arse. Footwear was certainly an issue with the muddy wet course and will not wear trainers again. I nearly ran in my trails shoes too.....
5.52
6.05
6.06

As usual all the idiots went off too fast and I was in front of most by 400m. I sat behind 2nd and 3rd for the first lap and a half until 2nd place kicked on. The 2nd lap was very churned up underfoot so makes sense with the slower splits.
10 AM

running warm up/down 13:08 [2] 1.82 mi (7:13 / mi)
shoes: Asics 2160 #2

Back down the hill.

Friday Jan 4, 2013 #

10 AM

Bike 2:08:27 [3] 34.13 mi (3:46 / mi) +737m 3:32 / mi

JS loop. Some of the descents were a bit greasy and slow but enjoyed this. Legs were good on the climbs and only started complaining in the last half hour.

Thursday Jan 3, 2013 #

7 AM

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

Not sure if it's the fact that I've been out of the pool for a few days or the early start but this felt awful.
400 wu
200 kick/pull
400 drill
200 p,fs,p,fs,p.
9 AM

Bike 1:17:50 [3] 23.81 mi (3:16 / mi) +247m 3:10 / mi

Out to the roundabout at Walton.

Wednesday Jan 2, 2013 #

Note
(rest day)

Another day traveling, back in the game tomorrow.

Tuesday Jan 1, 2013 #

9 AM

running 44:55 [2] 6.08 mi (7:23 / mi) +105m 7:01 / mi
shoes: Asics ds skyspeed 2

Out to the Olympic Stadium and back.
I remember the diving on the side of the hill overlooking Barcelona and Greg Louganis smacking his head on the board. It's a real shame now as that stadium is overgrown and the diving pool has green water. I hope we at least still have a legacy in 20 years.

Monday Dec 31, 2012 #

Note
(rest day)

Not that I really need it but too much sight seeing.

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