Training Log: paul c

In the last 7 days:

2:20

0:00

Monday Oct 6
	running 40:20 [3]5.93 mi (6:48 / mi)
	ahr:160 max:183 shoes: Asics Kayano 13
	Up old park lane to the garage, down st. swithuns way and back along the road to the town.
	Swimming 22:15 [3]1 km (22:15 / km)


	Circuits 1:10:00 [3]

	Weights 3x6 and core x25 with mashers.
Sunday Oct 5
	running warm up/down 5:00 [1]0.6 km (8:20 / km)
	shoes: Twisters

	Orienteering race 45:14 [5]6 km (7:32 / km) +150m 6:42 / km
	ahr:174 max:183 shoes: Twisters
	OK Nuts middle race, Glovers Wood. Nice area to run in with a good course, not too technical with only 2 mistakes. Went ok until #14 where I didn't pick up the intermittent path and took a wider route in. 1.30min. #16. Found the tree to the north but tried twice to nav to the other one and missed both times. In the end I went out to the track to the south and found it straight away. 3min. Shame about the rain.
Saturday Oct 4
	Note
	(rest day)

Friday Oct 3
	Squash 1:10:00 [3]


	Circuits 1:10:00 [3]

	Weights 3x12 and core x24 with mashers.
Thursday Oct 2
	running warm up/down 22:30 [2]3.0 mi (7:30 / mi)
	shoes: Asics ds racer

	running hills 38:00 [5]4 km (9:30 / km)
	shoes: Asics ds racer
	Gunn Hill. 8 from the bottom and 4 from the speed bump. Not a bad session. Times were a bit slow but should speed up after a couple of weeks. 1.20's and 61's.
Wednesday Oct 1
	Circuits 1:10:00 [3]

	Weights 3x12 and core x23 with mashers.

Farnham, United Kingdom Light Drizzle 57°F (feels like 57F) Humidity: 94%, Winds: 13mph Useful Daylight: 6:39 AM - 7:01 PM more details Weather data provided by weather.com®

Monday Oct 6	N/A F N/A	20%
Tuesday Oct 7	60 F Rain / Wind	80%
Wednesday Oct 8	60 F Mostly Sunny	10%
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