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Training Log Archive: paul c

In the 7 days ending Nov 1, 2015:

activity	#	time	miles		km		+m
Orienteering	4	3:16:04	20.05	(9:47)	32.27	(6:05)	470
Bike	2	1:45:34	31.69	(3:20)	51.0	(2:04)	168
Swimming	2	1:25:00	2.49	(34:12)	4.0	(21:15)
Circuits	1	45:00
running	3	22:04	2.63	(8:24)	4.23	(5:13)
Total	9	7:33:42	56.86		91.5		638

1:42

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Sunday Nov 1, 2015 #

Event: SOC November Classic

11 AM

running warm up/down 12:04 [1] 2.23 km (5:25 / km)
shoes: Adidas swoops 2

Orienteering race 1:19:19 [4] 13.1 km (6:03 / km) +230m 5:34 / km
ahr:177 max:185 shoes: Adidas swoops 2

Enjoyed the first part in the forest but then it had some easy track runs due to some sub optimal planning.
Dropped a few minutes but then I forgot to punch #31 which was on a track?
Oh well. Happy that I felt good for the whole race and could have gone on a bit further. Ready for next weekend now!!!

Saturday Oct 31, 2015 #

8 AM

Orienteering 31:22 [2] 5.67 km (5:32 / km)
shoes: Adidas swoops 2

Went around some of the recent SN Saturday Series course on Wisley.

Friday Oct 30, 2015 #

9 AM

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

Drills.

3 PM

Circuits 45:00 [2]

Usual.

Thursday Oct 29, 2015 #

11 AM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Adidas swoops 2

Orienteering race 52:50 [4] 8.2 km (6:27 / km) +240m 5:37 / km
ahr:175 max:185 shoes: Adidas swoops 2

Army event on Hankley Common.
Scrappy first 3 controls and then into it ok until #12. It was in the same dodgy area as the usual mistakes and I missed by going too low and 3 minutes binned.
Ok after that and Achilles held up well.

6 PM

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

I didn't fancy getting wet this afternoon so did a spin session.

Wednesday Oct 28, 2015 #

Event: London Night Series 2015-16 #1: Richmond Park

8 AM

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

4,3,2, and 1 x 2.
All good.

7 PM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Adidas swoops 2

Orienteering race 32:33 [4] 5.3 km (6:08 / km)
shoes: Adidas swoops 2

Got to the first control and there were 20 people still looking for it. After a few tries I started to jog to the 2nd as I knew the race would start then.
Had a few problems with 10 and 12 but kept the mistakes down.
Calf is tight now. It was a little sore from Sunday and I agrivated it this morning pushing off the walls.

Long - Splits

Tuesday Oct 27, 2015 #

Note
(rest day)

No time for anything.

Monday Oct 26, 2015 #

4 PM

Bike 1:00:34 [3] 17.69 mi (3:25 / mi) +168m 3:20 / mi

Managed to get a ride in just south of Birmingham.

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