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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 7 days ending Dec 28, 2011:

activity # timemileskm+m
  running11 5:43:07 49.05(7:00) 78.94(4:21)
  Orienteering1 1:37:24 9.57(10:11) 15.4(6:19) 315
  Total11 7:20:31 58.62(7:31) 94.34(4:40) 315

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Wednesday Dec 28, 2011 #

Event: Military challenge
 
11 AM

running warm up/down 4:30 [1] 1.0 km (4:30 / km)
shoes: Adidas swoops 2

Orienteering race 1:37:24 [4] 15.4 km (6:19 / km) +315m 5:44 / km
shoes: Adidas swoops 2

Black. Never really got going today. A little tired and nav was sloppy in the circle. Lost a min on #'s 2&36.
Enjoyed it all the same and ran 16.7km.

Black - Splits

Tuesday Dec 27, 2011 #

9 AM

running 34:09 [2] 4.72 mi (7:14 / mi)
shoes: Asics 2160

Easy run with Josh in the park.
6 PM

running 25:46 [3] 3.92 mi (6:34 / mi)
shoes: Asics 2160

From the top of Kingston down to the Robin Hood roundabout, up the hill and down to Putney.
A net downhill run but surprising how good I felt.

Monday Dec 26, 2011 #

9 AM

running 25:13 [1] 3.35 mi (7:32 / mi)
shoes: Asics 2160

Much better.
4 PM

running 37:11 [3] 5.55 mi (6:42 / mi)
shoes: Asics 2160

Around the outside of the plantations in RP.

Sunday Dec 25, 2011 #

8 AM

running 1:10:24 [3] 10.01 mi (7:02 / mi)
shoes: Asics 2160

Very dehydrated and started seeing bright lights after a couple of miles.

Saturday Dec 24, 2011 #

9 AM

running warm up/down 10:52 [1] 1.42 mi (7:39 / mi)
shoes: Asics 2160

Checking the course out.

running race 17:59 [5] 5.0 km (3:36 / km)
shoes: Asics 2160

Wimbledon Park Run. More like a xc course in the winter. Would have been better to wear some SpeedCross but Santa hasn't been yet.
Got isolated in 2nd and stayed there. Didn't feel great but still happy.

running warm up/down 14:40 [2] 2.01 mi (7:18 / mi)
shoes: Asics 2160

Back home down the hill.

Friday Dec 23, 2011 #

9 AM

running 40:00 [2] 5.85 mi (6:50 / mi)
shoes: Asics 2160

Felt good this morning along the river.

Thursday Dec 22, 2011 #

8 AM

running 23:28 [2] 3.26 mi (7:12 / mi)
shoes: Asics 2150

Lovely and peaceful by the river.
3 PM

running warm up/down 6:55 [2] 1.0 mi (6:55 / mi)
shoes: Asics 2160

running 25:00 [4] 5.2 km (4:48 / km)
shoes: Asics 2160

New trainers:-)
2 x a k off 90 and 10 x 1 min off 30 in Richmond Park.
Not too bad. K's were in 3.27 and 3.25.
4 PM

running warm up/down 7:00 [2] 1.0 mi (7:00 / mi)
shoes: Asics 2160

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