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Training Log: John O

In the last 7 days:

activity # timemileskm+m
  Orienteering2 1:55:43 9.38(12:20) 15.1(7:40) 440
  S&C1 55:00
  Cycling1 43:30 10.54(14.5/h) 16.96(23.4/h)
  Intervals1 31:45 3.03(10:28) 4.88(6:30) 25
  Running1 5:33 0.4(13:44) 0.65(8:32)
  Total4 4:11:31 23.36 37.59 465
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Monday Dec 5 #

6 PM

Cycling 20:06 [3] 8.47 km (25.3 kph)

Cycled to intervals. Quite cold. Halfway there I realised there was a cyclist behind me. I thought he was going to overtake me but he hitched a boost by riding behind me

Intervals 31:45 [3] 4.88 km (6:30 / km) +25m 6:21 / km
shoes: 2015 Saucony Guide 7

Intervals session
60, 40, 100, 80, 80, 60, 60, 100, 40s reps

Running warm up/down 5:33 [3] 0.65 km (8:32 / km)
shoes: 2015 Saucony Guide 7

Cycling 23:24 [3] 8.49 km (21.8 kph)

Cycled home from intervals

Sunday Dec 4 #

11 AM

Orienteering race 1:09:25 [4] 9.0 km (7:43 / km) +280m 6:40 / km
shoes: 2015 Inov8 Oroc 340

PFO Hameldon - Day Race
Did the Brown course. Rather similar to the blue course last night. In fact 14/26 controls were in exactly the same place. Given the total amount of effort put in by all the volunteers to make the race happen, moving a few controls 100m each over night to make some different courses would have been minor.

Saturday Dec 3 #

6 PM

Orienteering race 46:18 [3] 6.1 km (7:35 / km) +160m 6:43 / km
shoes: 2015 Inov8 Oroc 340

PFO Night Race - Hameldon
Had another good run with only a few hesitations on a couple of controls

Friday Dec 2 #

4 PM

S&C 55:00 [3]

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