Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 7 days ending Dec 27, 2016:

activity	#	time	miles		km		+m
Bike	4	4:43:39	69.64	(4:04)	112.07	(2:32)	1742
Swimming	4	2:50:00	5.73	(29:41)	9.22	(18:26)
Orienteering	3	2:16:14	15.66	(8:42)	25.2	(5:24)	180
Circuits	3	2:00:00
running	3	22:58	2.67	(8:36)	4.3	(5:20)
Total	15	12:12:51	93.7		150.79		1922

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Tuesday Dec 27, 2016 #

8 AM

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

Drills.

1 PM

Bike 1:11:22 [3] 16.64 mi (4:17 / mi) +449m 3:57 / mi
ahr:149 max:173

Another nice sunny day to ride in the hills.

Monday Dec 26, 2016 #

Event: LOK/HH Boxing Day Score Event

11 AM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: X talon 212

Orienteering race 50:21 [5] 10.5 km (4:48 / km) +100m 4:35 / km
shoes: X talon 212

Enjoyable hard run around the park. Made the mistake of trying to make my own route as I didn't want to follow the whole way but this led to me having to make a bigger detour at the end.

12 PM

running warm up/down 7:58 [1] 1.3 km (6:08 / km)
shoes: X talon 212

With Michael and Tim.

Sunday Dec 25, 2016 #

9 AM

Orienteering 34:30 [3] 4.7 km (7:20 / km) +80m 6:46 / km
shoes: X talon 212

A nice trot around the blue POC on Esher.

C • Esther? 2

Saturday Dec 24, 2016 #

10 AM

Bike 1:27:57 [3] 20.26 mi (4:20 / mi) +541m 4:01 / mi
ahr:148 max:170

Nice to get out in the hills.

Friday Dec 23, 2016 #

9 AM

Swimming intervals 40:00 [4] 2.0 mi (20:00 / mi)

Struggled with this.
1200 wu
2 x 400

6 PM

Circuits 45:00 [2]

Weights x 12 and core x 24.
100, 100 and 55.

Thursday Dec 22, 2016 #

Event: SAX KNC

9 AM

Circuits 30:00 [1]

Core x 23 and rehab.

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

Drills.

12 PM

Bike 1:01:25 [3] 16.24 mi (3:47 / mi) +358m 3:32 / mi

Lovely day for it.

7 PM

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

8 PM

Orienteering race 51:23 [4] 10.0 km (5:08 / km)

Pretty solid run with only 1 navigational error where I should have aimed off but was oh so close.
As usual I didn't pick the better options on control sequence but a nice run around the park.
Somehow only a minute down on Nick.

Wednesday Dec 21, 2016 #

8 AM

Swimming intervals 40:00 [4] 2.0 km (20:00 / km)

Strength 4, 3 ,2 & 1 x 2.

12 PM

Bike 1:02:55 [3] 16.5 mi (3:49 / mi) +394m 3:33 / mi
ahr:148 max:165

Nice local hilly route.

8 PM

Circuits 45:00 [2]

Weights x 12 and core x 22.

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