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Training Log Archive: paul c

In the 31 days ending Aug 31, 2018:

activity	#	time	miles		km		+m
Bike	11	19:29:57	311.3	(3:45)	500.99	(2:20)	5139
Orienteering	9	6:29:14	33.29	(11:42)	53.58	(7:16)	1023
running	5	4:04:29	31.5	(7:46)	50.69	(4:49)	575
walking	1	4:03:37	8.59	(28:22)	13.82	(17:37)	1053
Swimming	5	3:25:00	5.98	(34:15)	9.63	(21:17)
Circuits	2	1:05:00
Total	33	38:37:17	390.67		628.72		7790

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Wednesday Aug 29, 2018 #

12 PM

Orienteering race 38:45 [4] 5.8 km (6:41 / km)
shoes: X talon 212

Not a bad run on this tricky area.
Missed the first control as the thickets were hardly noticeable.
I should have executed #21 better and taken the more obvious route.
It was very easy to misinterpret the tracks and rides so had a few wobbles here and there.

9 PM

Swimming 55:00 [3] 2.2 km (25:00 / km)

Right shoulder started hurting in the main set so stopped early.

Tuesday Aug 28, 2018 #

6 PM

Bike hills 2:06:15 [3] 32.38 mi (3:54 / mi) +769m 3:38 / mi
ahr:147 max:175

I met Rich near Shere and he proceeded over the next hour to rip my legs off. Plenty of hills finishing up Whitedowns.

Monday Aug 27, 2018 #

10 AM

Bike 1:47:32 [3] 24.97 mi (4:18 / mi) +722m 3:57 / mi
ahr:140 max:174

Standard loop which will be most Mondays from now until half term.

Sunday Aug 26, 2018 #

10 AM

running 57:50 [3] 6.48 mi (8:55 / mi) +313m 7:46 / mi
ahr:153 max:178 shoes: Asics

North Downs Way through Titsey Park. A bit of company with the marathon going on and finished just as it started to rain.

Saturday Aug 25, 2018 #

9 AM

Bike 2:16:00 [3] 32.68 mi (4:10 / mi) +854m 3:51 / mi
ahr:145 max:177

Shorter club ride and I felt good on the hills.

Friday Aug 24, 2018 #

8 AM

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

A good T26 session.

1 PM

running 53:46 [3] 7.36 mi (7:18 / mi) +89m 7:02 / mi
ahr:160 max:174 shoes: Asics

Over to Clandon. Lots of pheasants around Send Prison.

Thursday Aug 23, 2018 #

1 PM

Bike 1:53:27 [3] 33.68 mi (3:22 / mi) +556m 3:12 / mi

Back into the hills.

Wednesday Aug 22, 2018 #

8 AM

Swimming 35:00 [3] 1.5 km (23:20 / km)

Drills.

12 PM

Orienteering race 40:48 [4] 5.8 km (7:02 / km) +195m 6:01 / km
ahr:175 max:188 shoes: X talon 212

Really enjoyed this run on Mytchett East.
Dropped 30 seconds on #11 were I tried an alternative route as I had someone blatantly following me. Also another at #16 were I ran to 6 instead but it was nearly on the same line.

Tuesday Aug 21, 2018 #

8 AM

Swimming 25:00 [2] 1.2 mi (20:50 / mi)

An easy start.

6 PM

Bike 18:21 [3] 4.93 mi (3:43 / mi) +68m 3:34 / mi
ahr:147 max:159

Joined up with the group in Guildford and then my chain broke.

Monday Aug 20, 2018 #

Note
(rest day)

Lower back sore this morning but I’ll finally be back in my own bed tonight.
Walked around the sprint qualification course.

Sunday Aug 19, 2018 #

10 AM

Orienteering 42:07 [3] 4.33 mi (9:44 / mi) +104m 9:03 / mi
ahr:154 max:169

Lovely run of the forest qualification round at Tisvilde Hegn.
The forest is in great condition and the organisers have left the marking posts out so they were generally ok to find.
No mistakes as I was going steady enough not to make any and there were plenty of tracks. I did go from #5 to 10 though to make it a shorter loop.

Saturday Aug 18, 2018 #

9 AM

Bike 1:52:25 [3] 31.27 mi (3:36 / mi) +132m 3:33 / mi
ahr:138 max:156

Last time to Nykøbing.

Friday Aug 17, 2018 #

12 PM

running 45:03 [3] 6.19 mi (7:17 / mi) +7m 7:15 / mi
ahr:161 max:175 shoes: Asics

On the Dige towards Gedser and back past the farm.

Thursday Aug 16, 2018 #

12 PM

Bike 1:53:02 [3] 32.41 mi (3:29 / mi) +125m 3:27 / mi
ahr:137 max:154

Headwind all the way back from Nykøbing.

Wednesday Aug 15, 2018 #

Note
(rest day)

Flight back to Denmark after work.

Tuesday Aug 14, 2018 #

Note
(rest day)

Working.

Monday Aug 13, 2018 #

10 AM

Bike 1:48:25 [3] 31.71 mi (3:25 / mi) +183m 3:22 / mi
ahr:140 max:161

Up to Nykøbing and back.

Sunday Aug 12, 2018 #

10 AM

Orienteering 27:27 [1] 2.39 mi (11:29 / mi) +69m 10:32 / mi
shoes: X talon 212

Putting out controls.

12 PM

Orienteering 37:22 [4] 5.3 km (7:03 / km) +117m 6:21 / km
shoes: X talon 212

Going around a middle style course I had planned on Nørreskoven for the ladies.

2 PM

Orienteering 11:23 [1] 1.53 mi (7:26 / mi) +48m 6:47 / mi
shoes: X talon 212

Collecting controls.

Saturday Aug 11, 2018 #

12 PM

Bike 1:13:59 [3] 21.44 mi (3:27 / mi) +161m 3:22 / mi
ahr:136 max:166

Friday Aug 10, 2018 #

2 PM

running 46:44 [3] 6.57 mi (7:07 / mi) +25m 7:02 / mi

Along the Dige towards Bøtø.

3 PM

Circuits 20:00 [1]

Rehab.

Thursday Aug 9, 2018 #

11 AM

Circuits 45:00 [1]

Getting back into it.

Wednesday Aug 8, 2018 #

11 AM

Orienteering race 57:27 [4] 8.0 km (7:11 / km)
ahr:161 max:185 shoes: X talon 212

I took it steady for most of it but there are a few hills on Bagshot.

C • Results 2

9 PM

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

I died pretty quickly tonight after an absence from the pool.

Tuesday Aug 7, 2018 #

Note
(rest day)

Too busy.

Monday Aug 6, 2018 #

12 PM

Bike 1:54:42 [3] 28.21 mi (4:04 / mi) +659m 3:47 / mi
ahr:133 max:157

I went through 2 bottles which is rare for me in this shortish ride.
heart rate nice and low.

Sunday Aug 5, 2018 #

8 AM

running 41:06 [3] 4.9 mi (8:23 / mi) +141m 7:42 / mi
ahr:143 max:163

Too early to run and I felt like a sack of potatoes.

Saturday Aug 4, 2018 #

9 AM

Bike 2:25:49 [3] 37.62 mi (3:53 / mi) +910m 3:36 / mi
ahr:149 max:178

Friday Aug 3, 2018 #

12 PM

Orienteering 57:05 [3] 4.2 km (13:35 / km) +290m 10:06 / km
ahr:154 max:178 shoes: Salomon Speed Cross 4

Shocking bimble around the woods. I couldn’t make the map fit and it was one of those days when I looked left, the control would be on the right. Compass work was awful too but at least I was able to run for four days without any injuries and legs felt good today.

Thursday Aug 2, 2018 #

1 PM

Orienteering 1:16:50 [4] 11.2 km (6:52 / km) +200m 6:18 / km
ahr:169 max:179 shoes: Salomon Speed Cross 4

Tired legs from the off but generally spiked the controls well.

Wednesday Aug 1, 2018 #

8 AM

walking 4:03:37 [1] 8.59 mi (28:22 / mi) +1053m 20:32 / mi

From the accommodation up Hartsop above How, Hart Crag, Fairfield, St Sunday Crag, Birks and Arnison Crag.

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