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Training Log Archive: paul c

In the 7 days ending Nov 1, 2017:

activity	#	time	miles		km		+m
walking	1	5:26:00	9.65	(33:47)	15.53	(20:59)	1456
Swimming	3	2:55:00	4.82	(36:20)	7.75	(22:35)
Orienteering	2	1:08:18	6.84	(10:00)	11.0	(6:13)	95
Bike	1	1:00:00	19.0	(3:09)	30.58	(1:58)
Circuits	1	30:00
running	3	22:39	2.67	(8:29)	4.3	(5:16)	24
Total	9	11:21:57	42.97		69.16		1575

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Wednesday Nov 1, 2017 #

5 PM

Circuits 30:00 [1]

C&C x 15.

9 PM

Swimming intervals 1:10:00 [4] 2.7 km (25:56 / km)

Good session tonight including 3 x 400. Happy with the times as well.

Tuesday Oct 31, 2017 #

Event: SLOW Night-O 2017-18 #1: Richmond Park

6 PM

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

Orienteering race 31:42 [4] 5.7 km (5:34 / km)
shoes: X talon 212

Very scrappy for the first 4 controls but then it started to click and I was taking in a lot more of the detail on the map.
Worked hard all of the way and I'm happy how my fitness is progressing.

Monday Oct 30, 2017 #

4 PM

Bike intervals 1:00:00 [4] 19.0 mi (3:09 / mi)

5 x 2 min and 5 x 1 min all off 1 min
The first 5 worked my cv and the 2nd 5 felt comfortable.

6 PM

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

Drills.

Sunday Oct 29, 2017 #

Event: GO Ambersham Autumn Dash

11 AM

running warm up/down 7:39 [1] 0.9 mi (8:30 / mi) +24m 7:51 / mi
shoes: X talon 212

Orienteering race 36:36 [4] 5.3 km (6:54 / km) +95m 6:20 / km
ahr:177 max:188 shoes: X talon 212

Nice area to run on at this time of year. It felt like a long sprint with 25 controls and I dropped small amounts of time at #3, 4, 5, 6, 8, 9, 11, 13, 14, 20 and 21.

12 PM

running warm up/down 10:00 [1] 1.15 mi (8:42 / mi)
shoes: X talon 212

7 PM

Swimming 1:00:00 [4] 3.05 km (19:40 / km)

Felt better as the session went on and I still finished with lots of energy.

Saturday Oct 28, 2017 #

Note
(rest day)

Started to go up Tryfan but the weather was shit so we bailed out early for a coffee.

Friday Oct 27, 2017 #

9 AM

walking 5:26:00 [1] 15.53 km (20:59 / km) +1456m 14:18 / km

Up Snowden over Crib goch. Much more technical than I thought it would be but a glorious day in the mountains.

Thursday Oct 26, 2017 #

Note
(rest day)

Travelling.

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