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Attackpoint - performance and training tools for orienteering athletes

Training Log: paul c

In the last 7 days:

activity # timemileskm+m
  Bike4 7:27:48 113.44(3:57) 182.56(2:27) 2793
  Swimming3 2:45:00 4.35(37:56) 7.0(23:34)
  Circuits2 1:30:00
  running2 1:20:22 10.24(7:51) 16.48(4:53) 258
  Orienteering1 40:34 3.6(11:15) 5.8(7:00) 163
  Total11 13:43:44 131.64 211.85 3214
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Saturday May 27 #

9 AM

Bike long 3:24:16 [3] 51.13 mi (4:00 / mi) +1347m 3:42 / mi
ahr:145 max:174

Friday May 26 #

9 PM

Swimming intervals 1:00:00 [4] 2.5 km (24:00 / km)

200 wu
100 kick
100 build
3 sets of 300 then 6 x 50 with 100 easy between each set.
100 wd.

Thursday May 25 #

5 PM

Bike warm up/down 18:58 [2] 5.18 mi (3:40 / mi) +69m 3:31 / mi

To and from Staples Lane.

Bike hills 58:42 [5] 12.35 mi (4:45 / mi) +645m 4:05 / mi
ahr:155 max:165

10 reps and the session went well.
NP 211
7 PM

Circuits 45:00 [2]

Normal session.

Wednesday May 24 #

5 PM

running 1:15:22 [3] 9.62 mi (7:50 / mi) +258m 7:14 / mi
ahr:155 max:171 shoes: Asics

Up to the NDW and nearly to the A25 at Shere.
9 PM

Swimming 1:00:00 [4] 2.5 km (24:00 / km)

400 wu
4 x 100 kick
500 steady
500 fast
5 x 100 fast.
200 wd
Feeling much better in the water tonight.

Tuesday May 23 #

6 PM

Bike intervals 1:00:00 [4] 20.0 mi (3:00 / mi)

1 minute intervals on the bike.
9 PM

Circuits 45:00 [2]

Core x 20 and 12 x weights.

Monday May 22 #

6 PM

Bike 1:45:52 [3] 24.78 mi (4:16 / mi) +732m 3:55 / mi
ahr:139 max:161

Standard loop in the lovely warm evening.
NP 180
9 PM

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

Drills with some faster stuff.

Sunday May 21 #

10 AM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Asics ds skyspeed 2

Orienteering race 40:34 [4] 5.8 km (7:00 / km) +163m 6:08 / km
ahr:178 max:187 shoes: Asics ds skyspeed 2

A very scrappy race and I was losing small amounts all over the place.
I took a longer route to #6 as I thought incorrectly that there was some out of bounds. Turned out to be the red line between controls.
Stupidly stood above #19 scratching my head.
Missed an alley to #29 but I seem to have nailed #32.
Could have done with a 2 sided map but the map was good without any worries about whether I could get through gaps.

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