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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 7 days ending Jul 22, 2015:

activity # timemileskm+m
  Bike4 5:47:18 94.9(3:40) 152.73(2:16) 1690
  running2 54:50 6.81(8:03) 10.96(5:00) 230
  Orienteering2 52:18 6.67(7:51) 10.73(4:52) 30
  Swimming2 46:00 1.37(33:39) 2.2(20:55)
  Total9 8:20:26 109.75(4:34) 176.62(2:50) 1950

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Wednesday Jul 22, 2015 #

5 PM

Bike 1:43:20 [3] 27.23 mi (3:48 / mi) +603m 3:33 / mi
ahr:143 max:160

Standard loop.

Tuesday Jul 21, 2015 #

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.

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 #

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.

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