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Training Log Archive: paul c

In the 7 days ending May 19, 2019:

activity # timemileskm+m
  Bike5 8:39:12 146.4(3:33) 235.61(2:12) 2151
  running2 2:16:45 18.73(7:18) 30.14(4:32) 211
  Swimming2 1:50:00 2.98(36:53) 4.8(22:55)
  Orienteering1 1:13:47 7.95(9:17) 12.8(5:46) 140
  Circuits1 15:00
  Total11 14:14:44 176.07 283.35 2502

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Sunday May 19, 2019 #

11 AM

Orienteering race 1:13:47 [4] 12.8 km (5:46 / km) +140m 5:28 / km
shoes: X talon 212

Pretty good run with just a few 20 second errors on #12 and 15 so I'll take that. Lucky it wasn't hilly so yesterdays ride didn't affect my ability to run and I felt in control the whole way.
7 PM

Swimming 50:00 [3] 2.3 km (21:44 / km)

Steady swim session so good for recovery and I only started to cramp up on the last part.

Saturday May 18, 2019 #

8 AM

Bike 3:24:17 [3] 52.23 mi (3:55 / mi) +933m 3:42 / mi
ahr:130 max:165

Over the top to Shalford for a relatively easy club ride. I pushed some of the hills a little to keep my legs honest.

Friday May 17, 2019 #

5 PM

running 40:12 [3] 5.51 mi (7:18 / mi) +54m 7:05 / mi
shoes: Asics

Around the village ticking over.
9 PM

Swimming 1:00:00 [3] 2.5 km (24:00 / km)

Some work at CCS pace and then raising it a lot at the end.

Thursday May 16, 2019 #

7 AM

Bike 1:09:58 [3] 19.92 mi (3:31 / mi) +170m 3:25 / mi

Very tired to start with but back to normal after a few miles.
4 PM

Bike 1:07:08 [3] 19.85 mi (3:23 / mi) +155m 3:18 / mi

Garmin playing up so a bit of a guess.

Wednesday May 15, 2019 #

4 PM

running long 1:36:33 [3] 13.22 mi (7:18 / mi) +157m 7:03 / mi
ahr:158 max:173 shoes: Asics

Out to Effingham and Bookham. Lovely warm afternoon to go for a run.

Tuesday May 14, 2019 #

5 PM

Bike tempo 1:11:49 [4] 24.47 mi (2:56 / mi) +198m 2:52 / mi
ahr:148 max:179 shoes: Planet X

3 x 15 minutes at sweet spot on the A31. I had to use the rougher section beyond Alton due to it being down to one lane.
Legs were a bit jaded but ok.
7 PM

Circuits 15:00 [1]

Core.

Monday May 13, 2019 #

5 PM

Bike 1:46:00 [3] 29.93 mi (3:32 / mi) +695m 3:18 / mi
ahr:139 max:164 shoes: Planet X

Nice to get out on the TT bike but I never really go as easy as I should on it.

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