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Training Log Archive: slowphil

In the 7 days ending Jul 3, 2010:

activity # timemileskm+m
  swimming6 2:04:00 2.75 4.42
  Orienteering2 1:17:08 8.23(9:23) 13.24(5:50)29 /34c85%
  Gymnastics6 45:00
  Weights3 40:00
  Running2 30:00 3.0(10:00) 4.83(6:13)
  Balance work2 25:00
  Stretching2 25:00
  Total7 6:06:08 13.97 22.4929 /34c85%

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Saturday Jul 3, 2010 #

swimming 5:00 [3]

Brief opportunity for a workout squeezed into a trip to the leisure centre with Zoe. Still, swimming for the sixth consecutive day :)

Gymnastics (core workout) 5:00 [3]

Weights (arms) 15:00 [3]

Balance work (board) 15:00 [3]

Stretching (calves, hams) 10:00 [3]

Friday Jul 2, 2010 #

swimming 25:00 [4] 0.6 mi (41:39 / mi)

Chose 4x100m this morning, since hoping to swim again this afternoon at Tooting Bec. Splits ok: 1:47, 1:51, 1:52, 1:51. Walked rather than jogged home again.

Gymnastics (core workout) 5:00 [4]

Thursday Jul 1, 2010 #

swimming 25:00 [5] 0.75 mi (33:20 / mi)

Back to 8x50m. Kept all the splits (just) below 50, which was the idea: 47, 48, 49, 49, 49, 48, 48, 47. Walked back again. Phyiso later.

Weights (arms) 10:00 [3]

Note

Physio session: agreed a change of plan with Navid - am going to take a week off running, and see if the achilles is any different. Good news is that the size of the area that is still unhealed is quite small, but am hoping that an easy week this week can leave me able to get the most out of the opportunity for some really good training on the JOK Sweden/Norway trip the week after... And of course I can keep swimming in the meantime...

Wednesday Jun 30, 2010 #

swimming 24:00 [5] 0.8 km (30:00 / km)

Repeated the 3x200m of yesterday. A fraction slower, but happy to be able to keep the pace quite consistent: 3:55, 3:52, 3:55. Too tired to run or even jog back from the pool - letting the achilles recover before a BKO training run at Swinley West tonight...

Gymnastics (core workout) 5:00 [4]

Orienteering (BKO evening Swinley West) 44:26 [3] *** 4.0 mi (11:07 / mi)
spiked:12/14c shoes: NB Terrain

Was round the corner after a golf lesson. Felt ok for the first 30 mins, then achilles became sore. NB shoes felt like slippers compared to the ususal Falcons. Two mistakes - wrong block at 4, after not appreciating that I'd joined a ride very close to the previous junction. Cost 4 mins. Then tried to hit 13 running 450m on the line, with only indistinct veg changes to guide. Was the obvious opportunity to mess up the run, and, sure enough, I missed. Another 5 mins gone there. Safer route, coming in off a path junction 150m away, would have cost perhaps a minute at most (maybe less with running speed), so saved at least four. Jogged/walked back in down the forest roads from there, to save the achilles from further punishment.

Tuesday Jun 29, 2010 #

swimming 25:00 [5] 0.8 km (31:15 / km)

Felt pretty good after the first two 200m reps, so threw in a bonus one for fun, at the same speed as the first one :) splits 3:46, 3:52, 3:45.

Stretching (calves, hams) 10:00 [3]

Running 15:00 [2] 1.5 mi (10:00 / mi)
shoes: nike

Kept it really easy to stay fresh for a run around Tooting Bec tonight.

Gymnastics (core workout) 10:00 [4]

Orienteering race (Tooting Bec Park-O) 32:42 [3] *** 6.8 km (4:49 / km)
spiked:17/20c shoes: nike

A little frustrating not to run at full tilt on what was a runner's course, but kept to the plan with Navid to run at 80% only this week, for the sake of the achilles (which was a little sore both during and after). Pulse not above 155, and mostly 145ish. Small miss in the bushes at #1, stopping briefly to look early for #8, and curving very slightly from the north to #11. May go back for a swim on Friday (event started late so no chance tonight).

Stretching 5:00 [3]

Monday Jun 28, 2010 #

swimming 20:00 [4] 0.65 km (30:46 / km)

For a bit of variety, tried two 200m reps, just to see where I was at (only previous timed 200m was at Lanzarote in the Aquathlon). splits were 3:46 and 3:56. (compared to 4:10 back in January). Will try it again, to see if I can get the times down as I did when I moved from 8x50m to 4x100m...

Running 15:00 [2] 1.5 mi (10:00 / mi)
shoes: brooks

Gymnastics (core workout) 10:00 [4]

Sunday Jun 27, 2010 #

Gymnastics (core workout) 10:00 [5]

Balance work (board) 10:00 [3]

Weights (arms) 15:00 [4]

Channelling a bit of frustration from watching the footie...

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