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Training Log Archive: paul c

In the 7 days ending Jan 13, 2014:

activity	#	time	miles		km		+m
Bike	3	3:11:35	57.27	(3:21)	92.17	(2:05)	219
Swimming	3	2:20:00	4.04	(34:40)	6.5	(21:32)
Orienteering	2	1:22:11	8.1	(10:09)	13.04	(6:18)	205
Circuits	2	50:00
running	2	22:03	2.8	(7:52)	4.51	(4:53)
Total	10	8:05:49	72.21		116.22		424

2:06

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Monday Jan 13, 2014 #

Note
(rest day)

Didn't leave work until 7 so no training tonight.

Sunday Jan 12, 2014 #

Event: SAX Sunday Series

11 AM

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Salomon speed cross 3

Before and after.

Orienteering race 50:51 [4] 7.0 km (7:16 / km) +205m 6:20 / km
ahr:174 max:186 shoes: Salomon speed cross 3

An ok run technically but very enjoyable. Dropped a few seconds here and there where #5 and 11 being the worst through RC.

Brown - Splits

Saturday Jan 11, 2014 #

8 AM

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

Drills session in a packed pool. Made a complaint after it was obvious there was a triathlon squad in the lane making it very hard to get a swim in.

12 PM

Bike 1:21:35 [3] 24.27 mi (3:22 / mi) +219m 3:16 / mi

3 laps and felt better as the ride progressed.

Friday Jan 10, 2014 #

4 PM

Bike 50:00 [4] 15.0 mi (3:20 / mi)

Drills session on the trainer.

6 PM

Swimming 50:00 [3] 2.5 km (20:00 / km)

200 fs
200 pull
20 x 100 on 2 mins. Busy pool but got it done and times were good too.

Thursday Jan 9, 2014 #

7 PM

Circuits 30:00 [1]

C&C x 20.

Wednesday Jan 8, 2014 #

Note

Achillis isn't good after the run. Can feel another bursa forming so will need to contact the surgeon again.

5 PM

running 12:03 [2] 2.51 km (4:48 / km)
shoes: Salomon speed cross 3

To and from the start.

Orienteering 31:20 [3] 6.04 km (5:11 / km)
ahr:155 max:173 shoes: Salomon speed cross 3

I went around the last Richmond Park Night O course. The bank on the western edge was hard to locate control sites without the flags but I think I got them correctly.

7 PM

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

Drills session in a very busy pool. Felt much better today.

Tuesday Jan 7, 2014 #

4 PM

Bike 1:00:00 [3] 18.0 mi (3:20 / mi)
ahr:135

High cadence session on the trainer.

8 PM

Circuits 20:00 [1]

Core x 15

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