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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 7 days ending Feb 16, 2014:

activity # timemileskm+m
  Bike3 3:43:56 66.52(3:22) 107.05(2:06) 427
  Swimming3 2:46:35 5.59(29:47) 9.0(18:31)
  Orienteering1 56:02 5.78(9:42) 9.3(6:02) 175
  running1 10:00 1.24(8:03) 2.0(5:00)
  Total8 7:36:33 79.13(5:46) 127.35(3:35) 602

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MoTuWeThFrSaSu

Sunday Feb 16, 2014 #

11 AM

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Adidas swoops 2

12 PM

Orienteering race 56:02 [5] 9.3 km (6:02 / km) +175m 5:30 / km
shoes: Adidas swoops 2

Lovely bit of forest to start off with and made sure I didn't miss #1. I was way right on #3 and lost over a minute. A lot of people missed this control so feel a bit better about it as I took it really steady and was way off.
Ok until crossing the river just before #9 where I fell off the tree and came down on the next tree on my ribs. Very painful at the moment but not broken thankfully. Also got pulled off by Angus Lui at the end of this leg and dropped 30 seconds.
Steady after this and generally a decent run.
Not sure how the ranking points system works but the winner of the Brown course got way more points than myself but his minutes per k were a way down on mine.
Ran 10km exactly and another good area.

Saturday Feb 15, 2014 #

11 AM

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

Just a steady hour.
3 PM

Swimming 49:35 [3] 3.0 km (16:32 / km)

Again with the pool bouy and 1.5 mins quicker. Either I miscounted last time and am slower or I'm quicker. Still it was all good but a bit of a struggle in the last 400.

Friday Feb 14, 2014 #

6 PM

Swimming 57:00 [4] 3.0 km (19:00 / km)

400 fs
300 pull
200 drill
100 kick
20 x 100 off 1.55
Mostly 1.40's with some going underneath. A bit of a struggle near the end.

Thursday Feb 13, 2014 #

4 PM

Bike 1:22:13 [3] 24.31 mi (3:23 / mi) +213m 3:18 / mi

3 laps and all good.

Tuesday Feb 11, 2014 #

Note
(rest day)

Surgeon has agreed to operate on my Achilles just like last time and I'll have a lovely 6 weeks off work.
Booking the date tomorrow but should be on the week of the 24th Feb.

Monday Feb 10, 2014 #

12 PM

Bike 1:21:43 [3] 24.21 mi (3:23 / mi) +214m 3:17 / mi
ahr:152 max:160

Much better 3 laps before the black clouds came over.
5 PM

Swimming intervals 1:00:00 [4] 3.0 km (20:00 / km)

Managed to get the warm up in the 25m pool before they changed it to 33m
wu of 50, 100, 150, 200, 250, 200, 150, 100 and 50m. 1's and 2's were pulling.
6 x 300 fs off 30.
3rd and 5th were pulling
5 mins for the pulls and 5.15 for fs.
Happy with this session and in a quiet pool.

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