Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 7 days ending Apr 11, 2016:

activity	#	time	miles		km		+m
Bike	3	4:32:12	75.43	(3:37)	121.39	(2:15)	1430
Swimming	2	1:30:00	2.49	(36:13)	4.0	(22:30)
running	2	1:10:00	9.98	(7:01)	16.06	(4:22)
Circuits	1	30:00
Orienteering	1	29:30	3.85	(7:39)	6.2	(4:45)
Total	9	8:11:42	91.75		147.65		1430

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Monday Apr 11, 2016 #

8 PM

Swimming 45:00 [3] 2.0 km (22:30 / km)

A few drills and then 6 x 50 on 60 and then 8 x 25 on 30. I did this with high cadence in mind to stop any dead spots in the stroke.
400 paddles to finish off with.

Sunday Apr 10, 2016 #

Event: Kingston Urban Race

10 AM

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics ds skyspeed 2

11 AM

Orienteering race 29:30 [5] 6.2 km (4:45 / km)
shoes: Asics ds skyspeed 2

Stuffed close to 45 seconds on #4 and a few sub optimal RC's but otherwise felt ok. A little tired towards the end and dropped 10 at the last control.