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Training Log Archive: paul c

In the 7 days ending Jan 13, 2016:

activity # timemileskm+m
  Bike3 4:46:22 78.57(3:39) 126.45(2:16) 1331
  Orienteering3 3:03:30 22.23(8:15) 35.78(5:08) 160
  Swimming2 1:30:00 2.49(36:13) 4.0(22:30)
  Circuits2 1:00:00
  running2 25:00 3.86(6:28) 6.22(4:01)
  Total10 10:44:52 107.15 172.45 1491

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ThFrSaSuMoTuWe

Wednesday Jan 13, 2016 #

5 PM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills.
8 PM

Bike intervals 1:00:00 [4] 19.0 mi (3:09 / mi)

Great spin session but very hot.

Tuesday Jan 12, 2016 #

6 PM

Orienteering race 1:00:23 [4] 13.25 km (4:33 / km)

Monday Jan 11, 2016 #

3 PM

Bike 1:46:19 [3] 27.53 mi (3:52 / mi) +647m 3:36 / mi
ahr:151 max:163

A slightly different standard loop due to Boxhill being closed. Legs felt ok.
6 PM

Circuits 30:00 [1]

Usual.

Sunday Jan 10, 2016 #

11 AM

running 15:00 [1] 3.0 km (5:00 / km)
shoes: X talon 212

Orienteering 1:10:16 [4] 11.3 km (6:13 / km) +160m 5:48 / km
shoes: X talon 212

I thought my legs would be a little tired from yesterday but got round the course ok.
A few too many errors in the control circle and not so great RC's either to #18 and 24.

Saturday Jan 9, 2016 #

8 AM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Drills.
12 PM

Bike 2:00:03 [3] 32.04 mi (3:45 / mi) +684m 3:31 / mi
ahr:152 max:175

Dorking and then up Cold Harbour. Legs feeling it today.

Friday Jan 8, 2016 #

7 PM

Circuits 30:00 [1]

C&C x 20 and rehab.

Thursday Jan 7, 2016 #

7 PM

running 10:00 [1] 2.0 mi (5:00 / mi)
shoes: X talon 212

Orienteering race 52:51 [4] 6.98 mi (7:34 / mi)
shoes: X talon 212

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