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Training Log Archive: PaulP

In the 7 days ending May 6, 2018:

activity # timemileskm+m
  Road/Grass/Trail mix4 2:43:28 22.02(7:25) 35.44(4:37) 385
  Orienteering3 2:32:43 14.35(10:39) 23.09(6:37) 109567c
  Trail/Terrain3 1:45:57 14.15(7:29) 22.77(4:39) 260
  Track1 43:00 5.43(7:55) 8.74(4:55)
  Road1 25:02 2.36(10:36) 3.8(6:35)
  Strength and Conditioning1 20:00
  Total7 8:30:10 58.31 93.84 174067c

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Sunday May 6, 2018 #

12 PM

Trail/Terrain warm up/down 12:49 [3] 3.21 km (4:00 / km) +170m 3:09 / km
shoes: vj bolds July17

Orienteering race 1:42:56 [3] *** 13.73 km (7:30 / km) +795m 5:49 / km
28c shoes: vj bolds July17

IOC Long, Tawnawully
Pretty good senior IOC experience, moving as solidly as possible through tough terrain. Some much trickier nav than yesterday.
Got caught by Nick at 21, and stuck with him before speeding up for the last couple into the finish. 2nd, down just under 5 mins.

Trail/Terrain warm up/down 11:11 [3] 2.0 km (5:36 / km)
shoes: vj bolds July17

back down the hill after a short swim in the lough

Saturday May 5, 2018 #

2 PM

Trail/Terrain warm up/down 11:10 [3] 2.24 km (4:59 / km) +45m 4:32 / km
shoes: vj bolds July17

Orienteering race 36:05 [3] *** 5.7 km (6:20 / km) +300m 5:01 / km
18c shoes: vj bolds July17

IOC Middle, Barnesmore.
Not very difficult technically, but very difficult physically. Made a couple of mistakes because of being tired. Almost got caught by Nick, but not quite.
2nd, just under 3 mins down

Trail/Terrain warm up/down 12:49 [3] 2.34 km (5:29 / km) +45m 5:00 / km
shoes: vj bolds July17

Friday May 4, 2018 #

6 PM

Road/Grass/Trail mix warm up/down 10:03 [3] 2.27 km (4:26 / km)
shoes: VJ Irock Dec 15

Orienteering race 13:42 [3] 3.66 km (3:45 / km)
21c shoes: VJ Irock Dec 15

IOC Sprint, Sligo IT
Basically a running race. Made a couple of route choices that possibly weren't the fastest, but mostly down to running speed.
3rd, after Nick and Josh

Road warm up/down 25:02 [3] 3.8 km (6:35 / km)
shoes: VJ Irock Dec 15

Warm down. Found a speed camera that said how fast you were going, so went as fast as possible and hit 32k/h

Thursday May 3, 2018 #

4 PM

Road/Grass/Trail mix 46:09 [3] 9.02 km (5:07 / km) +385m 4:13 / km
shoes: Vivo Primus Trail FG 04/2018

Scrabo. Did some drills and strides at the end. It's good to be back

Wednesday May 2, 2018 #

5 PM

Road/Grass/Trail mix 1:06:48 [3] 15.3 km (4:22 / km)
shoes: Vivo Primus Trail FG 04/2018

Hill with Aidan. Fields still soggy

Tuesday May 1, 2018 #

3 PM

Road/Grass/Trail mix warm up/down 21:19 [3] 4.95 km (4:18 / km)
shoes: Vivo Primus Trail FG 04/2018

Track intervals 43:00 [3] 8.74 km (4:55 / km)
shoes: Vivo Primus Trail FG 04/2018

2*5*600 off just over 2 mins
105,108,107,108,109
106,106,106,106,104
Struggling a bit on the first set but then got into it and could push the pace better for the second set. After the last lap felt like I could have run a couple more slightly faster, so possibly misjudged and should have sped up by more.

Road/Grass/Trail mix warm up/down 19:09 [3] 3.9 km (4:55 / km)
shoes: Vivo Primus Trail FG 04/2018

Monday Apr 30, 2018 #

5 PM

Trail/Terrain 57:58 [3] 12.98 km (4:28 / km)
shoes: Vivo Primus Trail FG 04/2018

Baits Bite, quite cold again

Strength and Conditioning 20:00 [3]

JGym

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