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Training Log Archive: John O

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Cycling2 1:29:45 19.53(13.1/h) 31.43(21.0/h) 234
  Orienteering1 1:14:41 6.87(10:52) 11.06(6:45) 417
  Running1 1:11:20 5.65(12:37) 9.1(7:50) 363
  Intervals1 34:05 4.99(6:50) 8.03(4:15)
  S&C1 10:00
  Total4 4:39:51 37.05 59.62 1014

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Sunday Oct 2, 2016 #

11 AM

Orienteering warm up/down 7:53 [3] 1.04 km (7:35 / km)
ahr:113 max:181 shoes: 2015 Inov8 Oroc 340

WU

Orienteering 1:06:48 [3] 10.02 km (6:40 / km) +417m 5:31 / km
ahr:113 max:181 shoes: 2015 Inov8 Oroc 340

LOC Birkett Common
Didn't have a great race but was running well

Saturday Oct 1, 2016 #

11 AM

S&C 10:00 [3]

Thursday Sep 29, 2016 #

11 AM

Cycling 45:00 [3] 14.4 km (19.2 kph) +170m
ahr:120 max:164

Cycle to and from Rigg Lane for terrain run

Running 1:11:20 [3] 9.1 km (7:50 / km) +363m 6:32 / km
ahr:120 max:164 shoes: 2015 Inov8 XTalon 190

Terrain run with Quentin, Iain and Helen. Up Clougha and down the small path to the north of the access land and back to the car park

Monday Sep 26, 2016 #

6 PM

Cycling 20:42 [3] 8.7 km (25.2 kph) +44m
ahr:157 max:175

Cycle to intervals

Intervals 34:05 [3] 8.03 km (4:15 / km)
ahr:164 max:185 shoes: 2015 Saucony Guide 7

Intervals - 4 lots of
70s
50s
30s

Cycling 24:03 [3] 8.33 km (20.8 kph) +20m
ahr:143 max:170

Cycle home from intervals

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