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Training Log Archive: paul c

In the 7 days ending May 12, 2019:

activity # timemileskm+m
  Bike2 3:17:32 48.93(4:02) 78.74(2:31) 1269
  Swimming3 2:30:00 4.16(36:02) 6.7(22:23)
  running1 1:25:45 10.88(7:53) 17.51(4:54) 334
  Orienteering2 1:02:39 5.22(12:00) 8.4(7:27) 260
  Circuits1 30:00
  Total9 8:45:56 69.19 111.35 1863

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MoTuWeThFrSaSu

Sunday May 12, 2019 #

Note

The 2nd 4 weeks of IM training hasn’t really gone as planned. I did take it easier but that resulted in a good JK and British champs so I’ll take that.
Tomorrow starts the 3rd 4 week base phase so all in from now on.
11 AM

Orienteering race 26:21 [4] 3.0 km (8:47 / km) +120m 7:19 / km
shoes: Salomon Speed Cross 4

I’ve really not been this bad for a long time but luckily I had 2 solid team mates who did the job much better than me.
Dropped at least 6 minutes by being a prat.
7 PM

Swimming 55:00 [4] 2.4 km (22:55 / km)

Times much better than recent weeks.

Saturday May 11, 2019 #

9 AM

Bike 2:21:26 [3] 33.96 mi (4:10 / mi) +1005m 3:49 / mi
ahr:143

Nice lot of hills this morning but because of the mist, I saw nothing.

Friday May 10, 2019 #

9 PM

Swimming 55:00 [3] 2.3 km (23:55 / km)

Good session with Gavlar.

Thursday May 9, 2019 #

Note
(rest day)

Rest day birthday.

Wednesday May 8, 2019 #

4 PM

running long 1:25:45 [3] 10.88 mi (7:53 / mi) +334m 7:12 / mi
ahr:155 max:171 shoes: Asics

Nice to get this done feeling ok from the weekend.
8 PM

Swimming 40:00 [3] 2.0 km (20:00 / km)

Pull and swim.

Tuesday May 7, 2019 #

5 PM

Bike 56:06 [2] 14.97 mi (3:45 / mi) +264m 3:33 / mi
ahr:135 max:158

Legs a little tired so kept it short. HR nice and low.
7 PM

Circuits 30:00 [1]

Core and Prehab.

Monday May 6, 2019 #

11 AM

Orienteering race 36:18 [4] 5.4 km (6:43 / km) +140m 5:57 / km
shoes: Salomon Speed Cross 4

Again I was put in a medal position by team Abi/Matthias about a minute ahead of OD. SYO and FVO were gone so I went out steady trying to nail the controls but ready to push hard if caught.
1 and 2 were fine but I dropped 30 seconds on #3 between the thickets.
Steady to #8 but then should have played it safe to 9 on the track rather than straight. I luckily found it after a minute so took it easy on the next few. I caught sight of OD going towards 13 so put in an effort up the hill to the open which opened up a little gap.
I took safe routes for the next 3 hoping the gaffles were even before working hard past the train station.
Great to get another medal where I thought we had an outside chance.

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