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Training Log Archive: paul c

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Bike3 3:01:38 51.6(3:31) 83.04(2:11) 514
  Swimming2 1:28:00 2.73(32:11) 4.4(20:00)
  Orienteering1 1:10:23 6.28(11:13) 10.1(6:58) 250
  running1 34:00 4.8(7:05) 7.72(4:24)
  Transition run1 30:00 4.16(7:13) 6.7(4:29)
  Circuits1 30:00
  Total9 7:14:01 69.57 111.96 764

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MoTuWeThFrSaSu

Sunday Sep 25, 2016 #

12 PM

Orienteering 1:10:23 [4] 10.1 km (6:58 / km) +250m 6:12 / km
shoes: X talon 212

A stable race on a long middle style course.
Really enjoyed it and my bearings were very good through the green.
Dropped nearly a minute on #23 where I didn't check the descriptions and was looking for the stream junction rather than a thicket.
I think I'm oldest to win that trophy:-)

Saturday Sep 24, 2016 #

9 AM

Bike 1:01:36 [3] 17.01 mi (3:37 / mi) +201m 3:30 / mi
ahr:148 max:161

Around the block.

Thursday Sep 22, 2016 #

7 PM

running 34:00 [3] 4.8 mi (7:05 / mi)
ahr:159 max:170

Nice run but legs complaining.

Wednesday Sep 21, 2016 #

8 PM

Circuits 30:00 [1]

Core and Rehab.
9 PM

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

Strength. 2 x 4,3,3.

Tuesday Sep 20, 2016 #

5 PM

Bike 1:00:02 [3] 16.59 mi (3:37 / mi) +313m 3:25 / mi
ahr:147 max:163

Bike is much nicer to ride with new chain and chain rings.
6 PM

Transition run 30:00 [3] 4.16 mi (7:13 / mi)

Legs ok from Sunday.

Monday Sep 19, 2016 #

5 PM

Bike 1:00:00 [3] 18.0 mi (3:20 / mi)

On the turbo.
8 PM

Swimming intervals 48:00 [4] 2.4 km (20:00 / km)

Descending recovery 100s. I got to 18 reps.

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