Saturday Feb 3 |
 | Note | |
| |
| SLOW Night O Oxshott UK |
| Orienteering race (Night) 45:14 [3]*** 3.5 km (12:55 / km) +50m 12:04 / km | |
| spiked:8/10c |
| SLOW Night O at Oxshott Heath with Neil. Cool and clear. |
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|
Olive - Splits |
Wednesday Jan 31 |
| Swimming 20:00 [4]1.1 km (18:11 / km) | |
| |
| 1000 m (100 free,100br, 100bk x3 + 100m free) 18:28 , 100 m warmdown |
| Gym workout (bike,wts etc 25:00 [3] | |
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Tuesday Jan 30 |
| Gym workout (bike,wts etc 40:00 [3] | |
| ahr:120 max:125 |
| Elliptical 25 , bike 10 and weights 5min |
| Swimming 19:00 [3]1 km (19:00 / km) | |
| |
| 5 x (100 free + 100m br or back) |
Sunday Jan 28 |
| Orienteering 37:00 [4]** 4.46 km (8:18 / km) +45m 7:54 / km | |
| spiked:11/11c shoes: Boots |
| Lake Elmo Permanent Course advanced start-P-Z-finish. about 3" snow off the trails and on the lakes. Ran with heavy boots and small pack for added load. mostly Memory O |
| Misc Outdoor activities ( sailing , etc) 30:00 [2] | |
| |
| sawing , splitting, stacking wood (oak) . Good upper body workout. |