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Training Log Archive: paul c

In the 7 days ending Jan 16, 2017:

activity # timemileskm+m
  Circuits5 3:15:00
  Swimming4 2:55:00 4.97(35:12) 8.0(21:53)
  Bike2 2:00:00 36.83(3:15) 59.27(2:01)
  Orienteering2 1:57:42 9.69(12:09) 15.6(7:33) 355
  Transition run1 21:05 2.85(7:24) 4.59(4:36)
  running2 9:41 1.03(9:23) 1.66(5:50)
  Total15 10:38:28 55.38 89.12 355

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Monday Jan 16, 2017 #

7 AM

Circuits 45:00 [2]

Body in tatters this morning.
8 PM

Swimming intervals 40:00 [4] 2.0 km (20:00 / km)

400 wu
5 sets of 12 x 25 on 30 seconds with 1 minute between sets.
100 wd
A good faster paced session hitting 21-23 seconds each rep.

Sunday Jan 15, 2017 #

Event: DFOK South East League Regional Event
 
11 AM

running warm up/down 5:40 [1] 0.89 km (6:22 / km)
shoes: X talon 212

Orienteering race 1:27:38 [4] 10.2 km (8:35 / km) +305m 7:28 / km
shoes: X talon 212

Tough race but it wasn't the condition that made it hard. The going underfoot was very rough and the rides were useless to run on with all of the brashings. Ran into a few low fences that were impossible to pick out due to their rusted colour so have quite a few bruises on my thighs.
Enjoyed the race up to the 16th control but the 2nd half was hard work. Not sure why we had #19 in the race as taking it away, would have been much better.
C • Westerham 2
12 PM

running warm up/down 4:01 [1] 0.77 km (5:13 / km)
shoes: X talon 212

Saturday Jan 14, 2017 #

Event: SN - Saturday Series 5 Level D
 
10 AM

Orienteering 30:04 [3] 5.4 km (5:34 / km) +50m 5:19 / km

A bit scrappy but nice to get out onto the northern area of Wisley.
5 PM

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

3 sets of 200 fs and 200 pull.
8 x 25 on 30.
200 pull.
8 x 25 on 30.
200 pull.
Loving swimming at the moment.
6 PM

Circuits 30:00 [1]

C&C x 25.

Friday Jan 13, 2017 #

5 PM

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

Drills.
6 PM

Circuits 45:00 [2]

Weights x 12 and Core x 25.

Thursday Jan 12, 2017 #

5 PM

Bike 1:00:00 [3] 18.49 mi (3:15 / mi)

Some efforts on the trainer.
6 PM

Circuits 30:00 [1]

C&C x 25.

Wednesday Jan 11, 2017 #

5 PM

Circuits 45:00 [2]

Weights x 12 and Core x 25.
9 PM

Swimming tempo 50:00 [4] 2.0 km (25:00 / km)

Did a taster session at SSP wit Pheonix Tri.
600 wu
1km TT in 16.47.
400 wd
I tried to go off steady but I had my toes tapped so sped up and probably went a lot slower in the 2nd half.
A good start for a swimming change of training.

Tuesday Jan 10, 2017 #

5 PM

Bike 1:00:00 [3] 18.34 mi (3:16 / mi)

Steady progression.
6 PM

Transition run 21:05 [3] 4.59 km (4:36 / km)
shoes: Asics

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