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Training Log Archive: paul c

In the 7 days ending Jul 21, 2015:

activity	#	time	miles		km		+m
Bike	4	5:49:20	95.69	(3:39)	154.0	(2:16)	1698
running	2	54:50	6.81	(8:03)	10.96	(5:00)	230
Orienteering	2	52:18	6.67	(7:51)	10.73	(4:52)	30
Swimming	2	46:00	1.37	(33:39)	2.2	(20:55)
Total	9	8:22:28	110.54	(4:33)	177.89	(2:49)	1958

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Tuesday Jul 21, 2015 #

Event: London Park Race Series 2015, #8

8 PM

Orienteering 30:22 [5] 5.1 km (5:57 / km)
shoes: Asics ds skyspeed 2

A good area and the first time I'd been here. The planning was very good and I didn't choose the optimum RC on both longer legs.
On the other hand I don't feel unfit anymore which is a start and moving ok even at the end of a very long sprint race.
I somehow was on the wrong side of Tom again, maybe I should have worked harder when I saw John in the distance to close the gap sooner.

Long - Splits

Monday Jul 20, 2015 #

8 AM

Swimming 26:00 [3] 1.2 km (21:40 / km)

Some drills.

12 PM

Bike 1:06:53 [3] 19.2 mi (3:29 / mi) +218m 3:22 / mi
ahr:140 max:154

Ripley and West Horsley.

Sunday Jul 19, 2015 #

Event: DFOK GLOSS Event and Kent Summer Series

11 AM

Orienteering 21:56 [4] 3.5 mi (6:16 / mi) +30m 6:06 / mi
ahr:171 max:185 shoes: Adidas swoops 2

Tricky course with all the small paths but a decent enough run.

running warm up/down 11:00 [1] 2.0 km (5:30 / km)
shoes: Adidas swoops 2

Saturday Jul 18, 2015 #

8 AM

Swimming 20:00 [3] 1.0 km (20:00 / km)

A pathetic start.

2 PM

Bike 1:13:14 [3] 21.08 mi (3:28 / mi) +260m 3:21 / mi
ahr:137 max:152

Out to Ripley and Effingham.

Friday Jul 17, 2015 #

5 PM

Bike 1:43:51 [3] 27.39 mi (3:47 / mi) +609m 3:33 / mi
ahr:139 max:156

Standard loop and a bit tired from the 2nd decent week of training.

Thursday Jul 16, 2015 #

4 PM

running hills 43:50 [3] 8.96 km (4:54 / km) +230m 4:20 / km
ahr:149 max:255 shoes: Asics Culumus 14

2 reps up Pitch Hill from the car park near Peaslake.
2.25km and 115m climb.
A nice steady run up a steady gradient from the 2 stones to the trig point.

C • wtf? 5

Wednesday Jul 15, 2015 #

5 PM

Bike 1:45:22 [3] 28.02 mi (3:46 / mi) +611m 3:31 / mi
ahr:139 max:157

Standard loop plus an add on for a house viewing.
HR is coming down nicely.

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