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Training Log: kido

In the last 7 days:

activity # timemileskm+m
  Cycling2 3:26:50 51.39(4:01) 82.7(2:30) 1220
  Jogging3 1:48:45 12.43(8:45) 20.0(5:26) 133
  Swimming1 1:20:00 2.42(33:01) 3.9(20:31)
  Strength & Conditioning1 45:00
  Orienteering1 15:20 2.04(7:30) 3.29(4:40) 17
  Total7 7:35:55 68.28 109.89 1370
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Monday Jul 17 #

5 PM

Jogging 35:21 [2] 5.62 km (6:17 / km) +47m 6:02 / km

Social Run Group, out along the canal and back along Five Weirs.
7 PM

Cycling intervals 45:00 [4] 22.81 km (1:58 / km)

GCN "Epic Climbing Workout" - Tempo training on Passo Falzarego & Passo Valperola. Session as follows: 3 × (2min tempo, 15s max, 2 min tempo, 30s max, 2 min tempo, 45s max) followed by 2min tempo, 1min max, with 3min between sets.

Sunday Jul 16 #

10 AM

Jogging warm up/down 25:02 [3] 4.75 km (5:16 / km) +33m 5:06 / km

11 AM

Orienteering race 15:20 [5] 3.29 km (4:40 / km) +17m 4:33 / km

British Mixed Sprint Relay Championships, Leg 4 for SPOOK / ShUOC.

Not a bad run - felt like I was planning well for most of it. Maybe a little too well - on 2-3 I ran as if I was doing 3-4 and lost 15s or so. Also ran in the wrong direction for a few steps out of 5 and 15. On the whole I felt my speed was not bad and my decisions were good. I was pretty far off the faster times, but our team got 3rd - not bad considering the 1st placed team (FVO) had GG, Chris Smithard and Fanny.

Jogging warm up/down 48:22 [3] 9.63 km (5:01 / km) +53m 4:53 / km

Long warm down straight after the race, with some company from Kris, Tom and the Nott team. Felt quite good, except when the boys pushed it up to 4.30 pace for a bit of it.

Saturday Jul 15 #

3 PM

Cycling long 2:41:50 [3] 59.89 km (2:42 / km) +1220m 2:27 / km

Friday Jul 14 #

4 PM

Swimming 1:20:00 [3] 3.9 km (20:31 / km)

6 PM

Strength & Conditioning 45:00 [3]

Using the ShUOC circuits set, including the weights exercises this time because I went to the gym.

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