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Training Log Archive: paul c

In the 7 days ending Nov 17:

activity # timemileskm+m
  Bike3 7:04:31 118.04(3:36) 189.97(2:14) 1532
  Swimming2 1:40:00 2.49(40:14) 4.0(25:00)
  Orienteering1 1:13:43 11.4(6:28) 18.35(4:01) 230
  Circuits1 1:00:00
  running2 59:34 8.29(7:11) 13.35(4:28) 127
  Total8 11:57:48 140.22 225.66 1889

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Sunday Nov 17 #

11 AM

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

Orienteering race 1:13:43 [4] 11.4 mi (6:28 / mi) +230m 6:05 / mi

I was looking forward to this area but we seemed to spend a lot of the time running along the road missing out the climb.
Pretty clean run with the only real time lose being caught in the grot going out of #20.
I did take the high route to #24 to see if there was a difference with Antoine as I was running with him at this stage. Over was about 10 seconds quicker.
7 PM

Swimming 40:00 [3] 1.8 km (22:13 / km)

Banging headache so got out a little early.

Saturday Nov 16 #

8 AM

Bike long 4:41:00 [3] 76.98 mi (3:39 / mi) +1177m 3:29 / mi
ahr:146 max:177

Nice long ride over to The South Downs. I fuelled well this week and was strong to the end.

Friday Nov 15 #

7 PM

Swimming 1:00:00 [3] 2.2 km (27:16 / km)

Thursday Nov 14 #

Note
(rest day)

Parents evening and AGM.

Wednesday Nov 13 #

7 PM

running tempo 49:34 [4] 7.05 mi (7:02 / mi) +127m 6:39 / mi
ahr:173 max:184 shoes: Speedcross4

Run along the NDW from Ranmore Common to Newlands Corner with Adam and Rich C. Pretty boggy in places but nice when we got back onto the main path until Hollister.
A bit quicker than anticipated to Whitedowns but kept the pace honest to the end. Although my legs were a little tired from yesterday, it didn't effect the speed or effort that I put in. Legs were spent by the end and good fun.

Tuesday Nov 12 #

6 AM

Bike 1:14:07 [3] 20.56 mi (3:36 / mi) +182m 3:31 / mi

ITW
4 PM

Bike 1:09:24 [3] 20.5 mi (3:23 / mi) +173m 3:18 / mi

A little tail wind on the way home.
8 PM

Circuits 1:00:00 [2]

TRX, I’m going to hurt tomorrow.

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