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Training Log Archive: paul c

In the 7 days ending Apr 21:

activity # timemileskm+m
  Bike3 2:03:31 42.18(2:56) 67.88(1:49) 416
  Orienteering3 2:02:28 14.12(8:40) 22.73(5:23) 510
  Swimming1 45:00 1.24(36:13) 2.0(22:30)
  Total7 4:50:59 57.55(5:03) 92.61(3:09) 926

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Sunday Apr 21 #

1 PM

Orienteering race 1:09:52 [5] 10.8 km (6:28 / km) +280m 5:44 / km
ahr:172 max:190 shoes: X talon 212

Had a blister underneath my heal so taped up and tried to stick to being clean as I knew I would struggle with the energy levels through terrain.
I could feel the blister go on the way down to #6 so took the downhills easy from there.
Very clean navigationally until a slight blip going into the circle at #13.
I got shouted at by the land owner as I tried to cross the fence that was marked as in bounds near #14, so I did the right thing and went all the way to the gate.
#20 and 21 I dropped about 10 seconds each but ok from there.
Very happy to be in the mix for this race as I normally struggle on the long courses at championships or multiday events.

Saturday Apr 20 #

1 PM

Orienteering 36:49 [5] 5.3 mi (6:57 / mi) +200m 6:13 / mi
ahr:178 max:187 shoes: Salomon Speed Cross 4

Pretty clean race with only losing 15 seconds at #5 when I started to go towards #10 and then the RC to #11. My legs were dead so I took the longer path route to save climb but it lost me time instead.

Friday Apr 19 #

Event: JK 2019
 
2 PM

Orienteering 15:47 [4] 3.4 km (4:39 / km) +30m 4:27 / km
shoes: Asics

My head wasn't really in this and I made a pigs ear of the route to #5.

Thursday Apr 18 #

Note
(rest day)

Wednesday Apr 17 #

8 AM

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

T26 session working on alignment.

Tuesday Apr 16 #

11 AM

Bike warm up/down 31:52 [3] 10.83 mi (2:57 / mi) +100m 2:52 / mi
ahr:147 max:162 shoes: Planet X

Warm up on the TT course in Bentley.
12 PM

Bike 25:08 [5] 10.0 mi (2:31 / mi) +83m 2:27 / mi
ahr:170 max:176 shoes: Planet X

I put the disc wheel on for this and wore my aero helmet. Light north westerly wind in cool conditions.
I started off harder than usual but tried to keep to 230 as best I could. Got to halfway in 12.55 ready to work hard on the 2nd half and just about timed my effort perfectly as I only just had enough in the end.
Very happy with this as I thought I would be in the 26 minute range. Only 38 seconds off my best and this is much earlier in the season than I normally would do this.
Average power 229 and normalised was 233.

Bike warm up/down 7:15 [1] 1.71 mi (4:14 / mi) +46m 3:55 / mi
ahr:129 max:148 shoes: Planet X

Very easy.

Monday Apr 15 #

1 PM

Bike 59:16 [3] 19.64 mi (3:01 / mi) +187m 2:56 / mi
ahr:143 max:154 shoes: Planet X

Around the Ripley loop on the TT bike.

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