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Training Log Archive: paul c

In the 7 days ending Jan 28:

activity # timemileskm+m
  Bike3 4:53:40 83.98(3:30) 135.15(2:10) 831
  Swimming3 3:10:00 4.57(41:36) 7.35(25:51)
  Orienteering2 1:46:17 9.84(10:48) 15.83(6:43) 290
  Circuits3 1:30:00
  running1 15:00 1.55(9:39) 2.5(6:00)
  Total11 11:34:57 99.94 160.83 1121

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Sunday Jan 28 #

11 AM

running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Salomon speed cross 3

Orienteering race 1:16:23 [4] 11.1 km (6:53 / km) +290m 6:05 / km
shoes: Salomon speed cross 3

Felt good physically on warm up but after going up to #10 I knew it was going to be a slog.
A nice start to the course with 11 controls in as many minutes so it kept you on your toes.
I dropped time on #3 as I didn't agree that the control was on the middle of the spur.
I was happy with my RC to #12 although in hindsight, going across the rough open before the control was very tough.
I had a good route to #15 but dropped time in the circle and then drifted too far right for #17.
Happy to nail #19 but my plan wasn't good enough for #20. I thought, along with Peter, that the track to the N was further away than mapped so never saw it. This left me closer to the stream than I wanted to so had to re-adjust. I should have followed the red line from the control but my legs were telling me to take the easy option.
I first saw Peter going up the hill to #21 and caught sight of Paul G punching the control.
I had them as I small train to #23 but my legs were shot and I think I only pulled away fast walking up the hill to #24.
I was scrappy to #25 and #26 before nailing it all to #33.
Not the best direction out of it and I over corrected too much for the control, hitting the gully too far S.
My legs were understandably very spent after yesterdays ride but that's just the way I want it for the next 4 months.
7 PM

Swimming 1:00:00 [3] 2.0 km (30:00 / km)

Good session with Alan but there was a lot of fin work so I cramped up a lot. Probably the result of todays race.

Saturday Jan 27 #

9 AM

Bike long 2:53:40 [3] 48.98 mi (3:33 / mi) +831m 3:22 / mi

Out to Petworth.
Nice route and hardly any stopping. I fueled well and felt good at the end.

Friday Jan 26 #

5 PM

Circuits 30:00 [1]

Usual.
9 PM

Swimming 1:00:00 [4] 2.5 km (24:00 / km)

The session went very quickly tonight.

Thursday Jan 25 #

5 PM

Circuits 30:00 [1]

C&C x 20.
6 PM

Bike 1:00:00 [3] 17.5 mi (3:26 / mi)

Just ticking over.

Wednesday Jan 24 #

Swimming 1:10:00 [4] 2.85 km (24:34 / km)

Lots of 100’s and I was full of energy.
6 PM

Circuits 30:00 [1]

Core x 20.

Tuesday Jan 23 #

7 PM

Orienteering race 29:54 [4] 4.73 km (6:19 / km)
shoes: X talon 212

A very scrappy run and dropped about 2.50 overall.
Not the best of starts in the first quadrant but I got a lot of fastest splits in the 2nd.
I tired very early due to Sundays race and my left calf nearly blew up so happy to make it around.

Monday Jan 22 #

8 PM

Bike 1:00:00 [3] 17.5 mi (3:26 / mi)

Took it easy tonight as my legs are understandably tired.

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