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Training Log Archive: paul c

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Bike2 2:33:23 41.48(3:42) 66.76(2:18) 530
  Swimming2 1:30:00 2.8(32:11) 4.5(20:00)
  Orienteering1 50:04 4.47(11:11) 7.2(6:57) 240
  Transition run1 20:00
  running2 18:49 2.3(8:11) 3.7(5:05)
  Total7 5:32:16 51.05 82.16 770

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Sunday Oct 23, 2016 #

11 AM

running warm up/down 9:33 [2] 1.79 km (5:20 / km)
ahr:160 max:175 shoes: X talon 212

Orienteering race 50:04 [4] 7.2 km (6:57 / km) +240m 5:58 / km
ahr:167 max:183 shoes: X talon 212

12 PM

running warm up/down 9:16 [1] 1.91 km (4:51 / km)
ahr:143 max:161 shoes: X talon 212

Saturday Oct 22, 2016 #

10 AM

Bike 1:48:23 [3] 27.48 mi (3:57 / mi) +530m 3:43 / mi
ahr:153 max:171

Thursday Oct 20, 2016 #

7 PM

Bike 45:00 [4] 14.0 mi (3:13 / mi)

Spin class.
8 PM

Transition run 20:00 [3]

10 minutes at 4 min ks feeling comfortable.

Wednesday Oct 19, 2016 #

9 PM

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

2 x 4,3,2,1.

Tuesday Oct 18, 2016 #

Note
(rest day)

Monday Oct 17, 2016 #

8 PM

Swimming intervals 50:00 [4] 2.5 km (20:00 / km)

20 x 100 on 1.50.
Arms were tired and too many others in the pool.

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