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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 7 days ending Oct 25, 2015:

activity # timemileskm+m
  Bike4 5:04:06 82.02(3:42) 132.0(2:18) 1632
  Swimming3 2:05:00 4.49(27:52) 7.22(17:19)
  Circuits2 1:30:00
  Transition run2 45:53 5.68(8:05) 9.14(5:01) 214
  Orienteering1 45:40 4.05(11:16) 6.53(7:00) 115
  Total12 10:10:39 96.24 154.88 1961

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Sunday Oct 25, 2015 #

Event: St Albans City Race
 
11 AM

Orienteering race 45:40 [4] 6.53 km (7:00 / km) +115m 6:26 / km
shoes: Asics ds skyspeed 2

A very well planned race that kept me on my toes.
Made a few errors and a stupid one at the end not reading the control description.

Saturday Oct 24, 2015 #

11 AM

Bike 2:17:21 [3] 36.81 mi (3:44 / mi) +734m 3:31 / mi
ahr:151 max:174

From Guildford around Cranleigh and into the hills.

Friday Oct 23, 2015 #

5 PM

Swimming 40:00 [3] 2.0 km (20:00 / km)

200's.
6 PM

Circuits 45:00 [3]

usual.

Thursday Oct 22, 2015 #

7 PM

Bike 45:00 [4] 14.0 mi (3:13 / mi)
ahr:161 max:177

Spin session.
8 PM

Transition run hills 19:55 [3] 2.56 mi (7:47 / mi)
ahr:158 max:178 shoes: Asics Culumus 14

4 hills up to Lower Cottage from Elmer rd.

Wednesday Oct 21, 2015 #

5 PM

Swimming 40:00 [3] 2.0 mi (20:00 / mi)

4,3,2,1 x 2.
6 PM

Circuits 45:00 [2]

Weights and core x 20.

Tuesday Oct 20, 2015 #

5 PM

Bike hills 58:48 [3] 14.6 mi (4:02 / mi) +524m 3:37 / mi
ahr:156 max:178

4 reps up Boxhill. Nice and steady with a little push now and again.
6 PM

Transition run hills 25:58 [4] 5.02 km (5:10 / km) +214m 4:16 / km
ahr:153 max:173 shoes: Asics Culumus 14

2 reps up to the grave which was hard work after Sunday.

Monday Oct 19, 2015 #

7 AM

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

Drills.
4 PM

Bike 1:02:57 [3] 16.61 mi (3:47 / mi) +374m 3:33 / mi
ahr:143 max:163

A short standard loop and felt good.

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