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Training Log: paul c

In the last 7 days:

activity # timemileskm+m
  Orienteering2 2:26:38 14.05(10:26) 22.61(6:29) 305
  Circuits3 2:00:00
  Swimming2 1:38:00 3.11(31:33) 5.0(19:36)
  running2 9:41 1.03(9:23) 1.66(5:50)
  Total8 6:14:19 18.19 29.27 305
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Wednesday Jan 18 #

7 PM

Circuits 45:00 [2]

Weights x 12 and core x 25.
8 PM

Swimming intervals 58:00 [4] 3.0 km (19:20 / km)

Usual strength session.

Tuesday Jan 17 #

7 PM

Orienteering tempo 59:00 [4] 12.41 km (4:45 / km)
shoes: Asics

9 PM

Circuits 30:00 [1]

C&C x 25.

Monday Jan 16 #

7 AM

Circuits 45:00 [2]

Body in tatters this morning.
8 PM

Swimming intervals 40:00 [4] 2.0 km (20:00 / km)

400 wu
5 sets of 12 x 25 on 30 seconds with 1 minute between sets.
100 wd
A good faster paced session hitting 21-23 seconds each rep.

Sunday Jan 15 #

11 AM

running warm up/down 5:40 [1] 0.89 km (6:22 / km)
shoes: X talon 212

Orienteering race 1:27:38 [4] 10.2 km (8:35 / km) +305m 7:28 / km
shoes: X talon 212

Tough race but it wasn't the condition that made it hard. The going underfoot was very rough and the rides were useless to run on with all of the brashings. Ran into a few low fences that were impossible to pick out due to their rusted colour so have quite a few bruises on my thighs.
Enjoyed the race up to the 16th control but the 2nd half was hard work. Not sure why we had #19 in the race as taking it away, would have been much better.
12 PM

running warm up/down 4:01 [1] 0.77 km (5:13 / km)
shoes: X talon 212

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