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Training Log Archive: paul c

In the 7 days ending Jan 13, 2013:

activity	#	time	miles		km		+m
Bike	2	2:35:53	44.34	(3:31)	71.36	(2:11)	711
Orienteering	4	2:35:28	16.52	(9:25)	26.58	(5:51)	357
running	5	2:17:10	21.12	(6:30)	33.99	(4:02)	86
Swimming	2	1:30:00	2.49	(36:13)	4.0	(22:30)
Circuits	1	20:00
Total	12	9:18:31	84.47		135.93		1154

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Sunday Jan 13, 2013 #

10 AM

running warm up/down 20:34 [2] 3.0 mi (6:51 / mi)
shoes: Asics ds skyspeed 2

Through Barnes to the bridge towards Chiswick Roundabout.

running tempo 48:40 [5] 8.0 mi (6:05 / mi)
shoes: Asics ds skyspeed 2

MP tempo along the Thames to Richmond and back. The ground is uneven and a little slippy so the pace was good for the conditions.
The first 5 miles were fine before I really had to work hard to keep the pace. The first 4 miles were 6.05's, then 2 x 6.02 and 2 x 6.08. Glad to get this done even though my hamstrings were sore towards the end.

11 AM

running warm up/down 20:54 [3] 3.0 mi (6:58 / mi)
shoes: Asics ds skyspeed 2

A bit laboured on the way home but got there eventually.

Saturday Jan 12, 2013 #

10 AM

Orienteering 59:07 [1] 6.67 km (8:52 / km) +166m 7:53 / km
shoes: Salomon speed cross 3

Shadowing Nigel around the light blue at Frith Hill.

C • moving controls 6

2 PM

Orienteering 20:55 [1] 3.39 km (6:10 / km) +90m 5:27 / km
shoes: Salomon speed cross 3

Checking control sites on Wimbledon Common.

Friday Jan 11, 2013 #

6 PM

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

400 wu
3 x 200 @4 min, should have been 3.45 but the pool was rammed with January fatties.
3 x 200 pull @ 3.50 again should have been off 3.30.
6 x 66m 33 fast 33 relaxed.

Thursday Jan 10, 2013 #

5 PM

running 21:39 [3] 3.32 mi (6:31 / mi) +86m 6:02 / mi
shoes: Asics 2160 #2

Out to Richmond Park.

Orienteering 26:55 [3] 3.65 mi (7:22 / mi) +101m 6:47 / mi
shoes: Asics 2160 #2

Checking the course for the Night O. Bloody muddy in places.

C • Night O 2

6 PM

running 20:23 [3] 3.18 mi (6:25 / mi)
shoes: Asics 2160 #2

Back from the park.
Legs in a good place and moving well.

Wednesday Jan 9, 2013 #

2 PM

Bike 1:38:58 [3] 26.94 mi (3:40 / mi) +554m 3:27 / mi

From the car park, West Horsley, Staples, Shere, Peaslake, Radnor Road, Abinger, Whitedowns (always a shock when you haven't been up it in a while), and back through Effingham Junction.
The sun was out but a little too cold for my running gloves at the end.

Tuesday Jan 8, 2013 #

10 AM

Circuits 20:00 [1]

Core x 20.

7 PM

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

Orienteering tempo 48:31 [4] 10.65 km (4:33 / km)
shoes: Asics ds skyspeed 2

Street O
Spent most of my time standing around trying to find answers that weren't always there.
I wish every Street O used post boxes rather than ambiguous questions.

C • 4.33/mile 2

Monday Jan 7, 2013 #

4 PM

Bike 56:55 [3] 17.4 mi (3:16 / mi) +157m 3:11 / mi

2 laps as it was getting dark.

6 PM

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

300 wu
10 x 50 @60
100, 200, 300 @ 1.50 for each 100.
1, 2, 300 pull @ 1.45 for each 100.
The 300 free style was tough.

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