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Training Log Archive: paul c

In the 7 days ending Jan 8, 2017:

activity	#	time	miles		km		+m
Swimming	4	3:10:00	5.59	(33:59)	9.0	(21:07)
Circuits	5	3:00:00
Bike	2	2:51:58	42.02	(4:06)	67.62	(2:33)	935
Orienteering	2	1:40:24	10.0	(10:02)	16.1	(6:14)	255
running	3	1:11:45	9.57	(7:30)	15.41	(4:39)
Total	12	11:54:07	67.19		108.13		1190

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Sunday Jan 8, 2017 #

Event: CHIG Mitre SE League event

11 AM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: X talon 212

Orienteering race 1:08:51 [4] 10.5 km (6:33 / km) +255m 5:51 / km
shoes: X talon 212

Not the best of starts for #1 and didn't realise that I dropped 90 seconds. I went pretty straight and thought I was reading the thick undergrowth well but ended up on the clearing to the north. This along with being able to run up the next hill with 2nd green on the map led me to think that the map was updated in the summer.
I didn't let the bad start get to me so ok after that but no particularly clean until #8 where I drifted right on my bearing.
Looks like I kept the mistakes down though where others on the course didn't.....

Saturday Jan 7, 2017 #

11 AM

Bike 1:01:11 [3] 17.26 mi (3:33 / mi) +162m 3:27 / mi
ahr:150 max:165

Ripley loop.

5 PM

Circuits 30:00 [1]

C&C x 25.

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills.

Friday Jan 6, 2017 #

4 PM

Circuits 45:00 [2]

Weights x 12 and core x 25.
100, 100 and 60.

5 PM

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

4 x 200 steady
3 x 200 mod hard
2 x 200 hard
200 fast
Good session.

Thursday Jan 5, 2017 #

5 PM

running 52:35 [3] 7.25 mi (7:15 / mi)
shoes: Asics

A few laps around Horsley.

6 PM

Circuits 30:00 [1]

C&C x 25.

Wednesday Jan 4, 2017 #

7 PM

Circuits 45:00 [2]

Weights x 12 and core x 25.

8 PM

Swimming 1:00:00 [4] 3.0 km (20:00 / km)

2 x 5,4,3,2&1.
Tough session but satisfying to finish.

Tuesday Jan 3, 2017 #

8 AM

Circuits 30:00 [1]

C&C x 25.

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills.

11 AM

Bike 1:50:47 [3] 24.76 mi (4:28 / mi) +773m 4:05 / mi
ahr:153 max:174

Standard loop on my last day off.

Monday Jan 2, 2017 #

Event: TVOC Level C Urban Event

12 PM

running tempo 5:00 [1] 1.0 km (5:00 / km)
shoes: Asics

Orienteering 31:33 [4] 5.6 km (5:38 / km)
shoes: Asics

I was expecting a tough course mentally looking at routegadget but unfortunately is was very straight forward with only a few RC's available.
Dropped a little time on a couple and was very tentative on the ice.

running warm up/down 9:10 [1] 1.74 km (5:16 / km)
shoes: Asics

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