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Training Log: paul c

In the last 7 days:

activity # timemileskm+m
  Bike2 2:30:28 43.91(3:26) 70.67(2:08) 367
  Swimming2 1:50:00 2.55(43:11) 4.1(26:50)
  Orienteering1 1:00:33 6.4(9:28) 10.3(5:53) 235
  Circuits2 1:00:00
  running1 10:00 1.24(8:03) 2.0(5:00)
  Total7 6:31:01 54.1 87.07 602
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Monday Nov 20 #

5 PM

Bike 1:00:00 [2] 17.5 mi (3:26 / mi)

Easy hour on the turbo.
6 PM

Circuits 30:00 [1]

Core and rehab x 16.

Sunday Nov 19 #

11 AM

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: X talon 212

Orienteering race 1:00:33 [4] 10.3 km (5:53 / km) +235m 5:17 / km
ahr:170 max:184 shoes: X talon 212

Really nice runnable area and I thoroughly enjoyed it. I was going ok until I stopped short on #9 and looped back. 50 seconds.
Caught up Jan at #17 and then Lawrence at #21 so this kept me pushing to the end.
I found it tough in the middle section physically but felt ok after this to the finish.
7 PM

Swimming 1:00:00 [3] 2.1 km (28:34 / km)

Good drills session tonight.

Saturday Nov 18 #

9 AM

Bike 1:30:28 [3] 26.41 mi (3:26 / mi) +367m 3:17 / mi
ahr:152 max:172

After a slow start Mark put his foot down and I had nothing in the tank. Finished the ride early.

Friday Nov 17 #

5 PM

Circuits 30:00 [1]

Usual.
9 PM

Swimming 50:00 [3] 2.0 km (25:00 / km)

Lots of kicking which was good but I was very low on energy.

Thursday Nov 16 #

Note
(rest day)

Parents evening but I needed this as I've been feeling crap for the last few days.

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Recent Weeks:

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Training hours by intensity
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17
Nov 26
Nov 19
Nov 12
Nov 5
Oct 29

Week
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Training hours by activity
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17
Nov 26
Nov 19
Nov 12
Nov 5
Oct 29

Week
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Training miles by activity
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100
Nov 26
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Oct 29

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