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Training Log Archive: paul c

In the 7 days ending Oct 29, 2015:

activity	#	time	miles		km		+m
Bike	3	4:02:55	68.5	(3:33)	110.24	(2:12)	902
Orienteering	3	2:11:03	12.44	(10:32)	20.02	(6:33)	355
Swimming	2	1:20:00	2.49	(32:11)	4.0	(20:00)
Circuits	1	45:00
running	2	10:00	1.24	(8:03)	2.0	(5:00)
Total	9	8:28:58	84.67		136.26		1257

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Thursday Oct 29, 2015 #

11 AM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Adidas swoops 2

Orienteering race 52:50 [4] 8.2 km (6:27 / km) +240m 5:37 / km
ahr:175 max:185 shoes: Adidas swoops 2

Army event on Hankley Common.
Scrappy first 3 controls and then into it ok until #12. It was in the same dodgy area as the usual mistakes and I missed by going too low and 3 minutes binned.
Ok after that and Achilles held up well.

6 PM

Bike 45:00 [3] 14.0 mi (3:13 / mi)

I didn't fancy getting wet this afternoon so did a spin session.

Wednesday Oct 28, 2015 #

Event: London Night Series 2015-16 #1: Richmond Park

8 AM

Swimming 40:00 [3] 2.0 km (20:00 / km)

4,3,2, and 1 x 2.
All good.

7 PM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Adidas swoops 2

Orienteering race 32:33 [4] 5.3 km (6:08 / km)
shoes: Adidas swoops 2

Got to the first control and there were 20 people still looking for it. After a few tries I started to jog to the 2nd as I knew the race would start then.
Had a few problems with 10 and 12 but kept the mistakes down.
Calf is tight now. It was a little sore from Sunday and I agrivated it this morning pushing off the walls.

Long - Splits