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Training Log Archive: DaveR

In the 7 days ending Dec 22, 2018:

activity	#	time	miles		km		+m
Cycling-commuting	4	3:23:00	48.72	(4:10)	78.4	(2:35)
Orienteering	1	1:07:03	5.34	(12:33)	8.6	(7:48)	140
Mountain Biking	1	1:01:00	11.43	(5:20)	18.4	(3:19)	230
Hill run	1	55:00	6.03	(9:08)	9.7	(5:40)	230
Road Running	1	42:00	5.59	(7:31)	9.0	(4:40)
Circuit training	1	15:00
Total	7	7:23:03	77.11		124.1		600

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Saturday Dec 22, 2018 #

Mountain Biking 1:01:00 [3] 18.4 km (3:19 / km) +230m 3:07 / km

Friday Dec 21, 2018 #

Cycling-commuting 30:00 [3] 11.1 km (2:42 / km)

Wandery way in to work.

Cycling-commuting 26:00 [3] 9.8 km (2:39 / km)

Circuit training 15:00 [3]

Glutes strength and stretch

Thursday Dec 20, 2018 #

Cycling-commuting 25:00 [3] 9.9 km (2:32 / km)

Cycling-commuting 24:00 [3] 9.4 km (2:33 / km)

Hill run 55:00 [3] 9.7 km (5:40 / km) +230m 5:04 / km

Aborted Dunellen run due to too many cows, so back up and then to the top of Cochno. Clyde crew of Steve, Alice, Ty Mirjam and a guest appearance by Thomas who occasionally flashed past us.

Wednesday Dec 19, 2018 #

Cycling-commuting 24:00 [3] 9.6 km (2:30 / km)

Ice route, usual black ice for first 150m

Cycling-commuting 24:00 [3] 9.4 km (2:33 / km)

Tuesday Dec 18, 2018 #

Road Running 42:00 [3] 9.0 km (4:40 / km)

Run in to work before the Christmas meal.

Monday Dec 17, 2018 #

Cycling-commuting 25:00 [3] 9.8 km (2:33 / km)

Cycling-commuting 25:00 [3] 9.4 km (2:40 / km)

Sunday Dec 16, 2018 #

Orienteering 52:03 [3] 6.6 km (7:53 / km) +140m 7:08 / km

SoSOL at Bar Wood.
Early start on a snowy morning. Lovely but not terribly competent, seems easier to give out sound coaching advice than to take it yourself.
Trying the one lens approach - pretty much worked
Overtook Mirjam way too many times.

Orienteering warm up/down 15:00 [3] 2.0 km (7:30 / km)

Warm up and worm down

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