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Training Log Archive: paul c

In the 7 days ending Feb 15, 2017:

activity	#	time	miles		km		+m
Bike	4	4:18:22	75.55	(3:25)	121.58	(2:07)	363
Swimming	5	4:00:00	7.15	(33:35)	11.5	(20:52)
Circuits	4	2:30:00
Orienteering	2	1:51:37	11.25	(9:55)	18.1	(6:10)	465
running	2	10:00	1.24	(8:03)	2.0	(5:00)
Total	15	12:49:59	95.18		153.18		828

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Wednesday Feb 15, 2017 #

7 AM

Swimming 1:00:00 [3] 3.0 km (20:00 / km)

2 sets of 5,4,3,2,and 1.

12 PM

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

Orienteering 51:32 [3] 9.5 km (5:25 / km) +140m 5:03 / km
shoes: X talon 212

Blackwood is such a fast and visible area that you can generally sort out the mistakes before they happen. Only a few wobbles on #12 and 17 so happy with the run.

C • 51 minutes!! 5

Tuesday Feb 14, 2017 #

7 AM

Circuits 30:00 [1]

Core and rehab x 25.

8 AM

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

Drills.

11 AM

Bike 1:18:22 [3] 20.88 mi (3:45 / mi) +363m 3:34 / mi
ahr:152 max:167

After a false start it was good to get out on the road.

Monday Feb 13, 2017 #

4 PM

Bike 1:00:00 [3] 18.32 mi (3:17 / mi)

On the turbo.

7 PM

Circuits 45:00 [2]

Core x 25 and weights x 12.

8 PM

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

500 wu
10 x 25 on 30.
10 x 50 on 55.
10 x 100 on 1.55
10 x 25 on 30.
Nice session.

Sunday Feb 12, 2017 #

Event: SAX District Event

11 AM

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

Orienteering race 1:00:05 [5] 8.6 km (6:59 / km) +325m 5:53 / km
shoes: X talon 212

First time on Hindleap and really enjoyed this middle type course with lovely runability in terrain. Made a few errors but overall happy with the navigation.
Fitness needs some work as I was spent by the end but it was a hilly course.