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Training Log Archive: paul c

In the 7 days ending Mar 21, 2018:

activity # timemileskm+m
  Bike3 3:30:00 64.0(3:17) 103.0(2:02)
  Swimming3 3:00:00 4.72(38:07) 7.6(23:41)
  Circuits3 1:30:00
  Orienteering2 1:13:03 7.26(10:04) 11.69(6:15) 279
  running3 1:11:54 9.39(7:39) 15.12(4:45) 116
  Total13 10:24:57 85.38 137.4 395

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ThFrSaSuMoTuWe

Wednesday Mar 21, 2018 #

5 PM

running 36:46 [3] 4.68 mi (7:51 / mi) +70m 7:30 / mi
ahr:151 max:165 shoes: Salomon speed cross 3

The footpaths were hacking this afternoon.
9 PM

Swimming 1:15:00 [4] 2.8 km (26:47 / km)

Felt quite good and was leading the session.

Tuesday Mar 20, 2018 #

4 PM

Orienteering 32:18 [1] 3.41 mi (9:28 / mi) +59m 8:59 / mi
shoes: Salomon speed cross 3

Putting out controls.

Monday Mar 19, 2018 #

5 PM

Bike intervals 1:30:00 [4] 28.0 mi (3:13 / mi)

First day of IM training for Bolton. I brought this forward a day as I'm organising tomorrow nights race.
Turbo
30 min warm up
6 x 5 minutes off 2.30 recovery.
Trying to hit between 220 and 230 for each interval.
224 average power.
Solid session and kept focused.
9 PM

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

Drills.

Sunday Mar 18, 2018 #

10 AM

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Salomon speed cross 3

Leg feeling better but still taking it easy.

Orienteering 40:45 [3] 6.2 km (6:34 / km) +220m 5:35 / km
ahr:170 max:182 shoes: Salomon speed cross 3

Really nice run in the snow but had to be carful not to slip over.
Didn't have the best angle going into #13 but happy enough getting back in the forest.
9 PM

Note

Didn't have enough time today for anything else but I'm happy to be running again and well rested.

Saturday Mar 17, 2018 #

11 AM

Bike 1:00:00 [3] 18.0 mi (3:20 / mi)
shoes: Planet X

On the turbo.
2 PM

Circuits 30:00 [1]

Good session in the gym.

Friday Mar 16, 2018 #

4 PM

running 25:08 [3] 3.47 mi (7:15 / mi) +46m 6:57 / mi
ahr:153 max:171 shoes: Asics

Finished off nicely below 7 min miling but still doesn’t feel right going uphill.
5 PM

Circuits 30:00 [1]

Rehab.
9 PM

Swimming 1:00:00 [4] 2.8 km (21:26 / km)

Good session with Adam and I had my own lane.

Thursday Mar 15, 2018 #

5 PM

Circuits 30:00 [1]

Rehab.
6 PM

Bike 1:00:00 [3] 18.0 mi (3:20 / mi)
ahr:137 shoes: Planet X

Steady.

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