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Training Log Archive: paul c

In the 7 days ending Oct 5, 2017:

activity	#	time	miles		km		+m
Bike	2	2:01:23	35.28	(3:26)	56.78	(2:08)	305
Swimming	2	2:00:00	3.08	(39:01)	4.95	(24:15)
Orienteering	3	1:12:19	7.83	(9:14)	12.6	(5:44)	310
running	4	50:51	6.71	(7:35)	10.79	(4:43)	60
Total	10	6:04:33	52.89	(6:54)	85.12	(4:17)	675

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Thursday Oct 5, 2017 #

8 PM

Bike 1:00:00 [2] 19.32 mi (3:06 / mi)
ahr:127 max:142

Easy on the turbo watching a fire match of football.

C • Football 2

Wednesday Oct 4, 2017 #

5 PM

running 30:51 [3] 4.22 mi (7:19 / mi) +60m 7:00 / mi
ahr:151 max:165 shoes: Asics

Hip still sore running.

9 PM

Swimming 1:00:00 [4] 2.45 km (24:29 / km)

Including a 1500m TT in a 50m pool.
Took it steady to start with and slowly built the effort. 25.48

Tuesday Oct 3, 2017 #

Note
(rest day)

Banging headache.

Monday Oct 2, 2017 #

5 PM

Bike 1:01:23 [3] 15.96 mi (3:51 / mi) +305m 3:38 / mi
ahr:138 max:155

HR nice and low.

Sunday Oct 1, 2017 #

12 PM

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: X talon 212

1 PM

Orienteering race 35:59 [5] 5.3 km (6:47 / km) +185m 5:47 / km
ahr:178 max:197 shoes: Salomon speed cross 3

Made a complete hash of #3 and relocated off #4 dropping nearly a minute.
Pretty clean from here to the finish only suffering going up to #17.
Very happy with the run and not as unfit as I thought I was in terrain.

7 PM

Swimming 1:00:00 [3] 2.5 km (24:00 / km)

Mostly drills which was nice.

Saturday Sep 30, 2017 #

Event: British Sprint & Middle Champs

10 AM

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

11 AM

Orienteering race 16:29 [4] 3.9 km (4:14 / km) +55m 3:57 / km
shoes: Asics

Solid run which wasn't hard on this area. A couple of false fences would have made it an interesting race.

2 PM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Salomon speed cross 3

Orienteering race 19:51 [5] 3.4 km (5:50 / km) +70m 5:18 / km
shoes: Salomon speed cross 3

A much better course than the area suggested and it kept me on my toes.
Dropped 30 seconds on #21 as I just missed the control and turned the wrong way.

Friday Sep 29, 2017 #

Note
(rest day)

Another one.

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