Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 7 days ending Mar 14, 2016:

activity	#	time	miles		km		+m
Bike	3	4:47:01	78.54	(3:39)	126.4	(2:16)	1211
Swimming	3	2:15:00	3.73	(36:13)	6.0	(22:30)
running	4	1:31:15	12.56	(7:16)	20.21	(4:31)	150
Orienteering	1	50:17	5.47	(9:12)	8.8	(5:43)	110
Circuits	1	45:00
Total	11	10:08:33	100.3		161.41		1471

2:15

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Monday Mar 14, 2016 #

6 AM

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

Drills and some 100's.

4 PM

Bike 1:30:00 [3] 24.5 mi (3:40 / mi) +300m 3:32 / mi

Out to Bradfield. Very nice afternoon with legs only a little tired. Forgot Garmin so no data.

Sunday Mar 13, 2016 #

Event: Compass Sport Cup and Trophy Heat

12 PM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: X talon 212

Should really have done more.

Orienteering race 50:17 [5] 8.8 km (5:43 / km) +110m 5:23 / km
ahr:181 max:195 shoes: X talon 212

Very happy with the run with only 2 bananas on #2 and 17.
Not sure if it was the cycle yesterday or the soft conditions under foot but this was a hard race. I worked hard from the start and occasionally caught sight of my 2 minute man before catching him at #15.
Happy with my compass work and interpretation of the map.

1 PM

running warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: X talon 212

2 - Splits