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Training Log Archive: Nixon

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Cycling2 4:13:40 68.09(16.1/h) 109.58(25.9/h) 582
  Orienteering2 2:32:21 17.08(8:55) 27.48(5:33) 319
  Climbing2 2:00:00
  Running2 55:12 5.4(10:14) 8.68(6:21) 26
  Aqua-Jogging1 45:00
  Total6 10:26:13 90.56 145.74 927
  [1-5]5 8:26:13

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Sunday Oct 23, 2016 #

11 AM

Orienteering 53:00 [3] 9.5 km (5:35 / km) +104m 5:17 / km

SHI Relay
Shaky start, followed by some shockers, then got told we were DSQ, so dropped the pace a bit and was much cleaner to the end. Got a wee shock at the end when Jonny appeared behind me, so sped up for the penultimate control; DSQ or not, I was still going to cross the line first, but he was nowhere to be seen so cruised in again. Turns out he was on a cross-over. Think it's fair to say Doug owes Spongey a pint!

Running 25:00 [2] 4.0 km (6:15 / km)

Saturday Oct 22, 2016 #

10 AM

Running 27:21 intensity: (11:33 @1) + (15:48 @2) 4.44 km (6:10 / km) +26m 5:59 / km
ahr:132 max:159

Orienteering 1:39:21 intensity: (1:13 @1) + (2:13 @2) + (10:47 @3) + (1:11:48 @4) + (13:20 @5) 17.98 km (5:31 / km) +215m 5:13 / km
ahr:178 max:189

SHI Individual
Never got my head round the scale, struggled to interpret the vegetation, couldn't pick out contour features, made incomplete plans, didn't follow my compass. But physically I was a lot better than expected. Last weekend I'd felt like shit, but I knew FRAs would have probably taken more out of me than anyone else due to my lack of running. Started to die off a bit in the last 20 mins. Was nice to run with Rhys for most of this.
Map

Running 2:51 [1] 0.24 km (11:41 / km)
ahr:113 max:131

Friday Oct 21, 2016 #

Note
(rest day)

Thursday Oct 20, 2016 #

Climbing 1:00:00 [0]

Coached session at the CSE

Aqua-Jogging 45:00 [1]

Wednesday Oct 19, 2016 #

Note
(rest day)

Tuesday Oct 18, 2016 #

Climbing 1:00:00 [0]

CSE Comp
3 PM

Cycling 2:12:56 intensity: (1:28:21 @1) + (44:33 @2) + (2 @3) 56.49 km (25.5 kph) +396m
ahr:129 max:157

Monday Oct 17, 2016 #

9 AM

Cycling 2:00:44 intensity: (1:05:55 @1) + (54:47 @2) + (2 @3) 53.08 km (26.4 kph) +186m
ahr:132 max:155

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