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Training Log: paul c

In the last 7 days:

activity # timemileskm+m
  Swimming2 2:10:00 3.23(40:14) 5.2(25:00)
  Bike2 1:45:00 33.0(3:11) 53.11(1:59)
  Orienteering2 1:42:38 10.69(9:36) 17.2(5:58) 390
  running1 46:24 6.13(7:34) 9.86(4:42) 118
  Circuits1 35:00
  Total8 6:59:02 53.05 85.37 508
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Saturday Dec 15 #

11 AM

Orienteering race 41:16 [5] 6.4 km (6:27 / km) +240m 5:26 / km
shoes: Salomon Speed Cross 4

Wednesday Dec 12 #

4 PM

running 46:24 [3] 6.13 mi (7:34 / mi) +118m 7:09 / mi
shoes: Asics

Nice to get out on Upper Star Posts.
9 PM

Swimming 1:10:00 [4] 2.6 km (26:55 / km)

Shorter stuff tonight.

Tuesday Dec 11 #

5 PM

Circuits 35:00 [1]

Easy back into it.
6 PM

Bike 45:00 [4] 14.0 mi (3:13 / mi)

Legs tired from last night.

Monday Dec 10 #

8 PM

Bike 1:00:00 [4] 19.0 mi (3:09 / mi)

Tough spin session.

Sunday Dec 9 #

11 AM

Orienteering race 1:01:22 [5] 10.8 km (5:41 / km) +150m 5:19 / km
ahr:175 max:186 shoes: Salomon Speed Cross 4

Solid run in a very fast forest. Really enjoyed the course and straight was great.
Only dropped time at #8 where I should have taken the path route and #16 where I knew that I was going off the open too early and hit #21.
I felt good for the first third, tired in the second third but better in the last part.
7 PM

Swimming 1:00:00 [3] 2.6 km (23:05 / km)

Took it a bit easy after the run this morning.

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