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Training Log Archive: paul c

In the 7 days ending Nov 15, 2015:

activity	#	time	miles		km		+m
Bike	3	2:29:36	42.68	(3:30)	68.69	(2:11)	532
Swimming	3	2:00:00	3.42	(35:07)	5.5	(21:49)
Orienteering	1	47:19	4.41	(10:44)	7.1	(6:40)	80
Circuits	1	40:00
Transition run	2	35:00	4.69	(7:27)	7.55	(4:38)
running	1	5:00	0.62	(8:03)	1.0	(5:00)
Total	10	6:36:55	55.82		89.84		612

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Sunday Nov 15, 2015 #

10 AM

Bike hills 59:36 [3] 14.68 mi (4:04 / mi) +532m 3:39 / mi

4 reps up Boxhill. Legs were feeling it from last night.
I tried to run afterwards but my Left ankle was still sore from last weekend.

Saturday Nov 14, 2015 #

Event: SE Night Championships

9 AM

Circuits 40:00 [1]

Core and rehab.

6 PM

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

Orienteering race 47:19 [4] 7.1 km (6:40 / km) +80m 6:19 / km
ahr:179 max:189 shoes: Adidas swoops 2

A good start let me make the 2 minutes up to Rich by #3. I tried to push on but missed # 4&5.
Got it back together and caught Tom D and Roger at #11.
We then all stuffed #13 by taking the unmarked track into the bramble area. Michael took a couple of minutes out of us by going through the field.
Pretty clean until the finish and it helped being in a pack for the last 5 controls as you could run with confidence.