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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: paul c

In the 7 days ending Jan 13, 2020:

activity # timemileskm+m
  Bike5 7:38:59 126.56(3:38) 203.68(2:15) 1457
  Circuits3 2:30:00
  Swimming2 1:50:00 3.11(35:24) 5.0(22:00)
  Orienteering1 1:05:39 5.78(11:22) 9.3(7:04) 350
  Total11 13:04:38 135.45 217.98 1807

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TuWeThFrSaSuMo

Monday Jan 13, 2020 #

8 PM

Bike intervals 1:10:00 [5] 20.0 mi (3:30 / mi)

Bloody hard session tonight.

Sunday Jan 12, 2020 #

Event: SAX Regional
 
12 PM

Orienteering race 1:05:39 [4] 9.3 km (7:04 / km) +350m 5:56 / km
shoes: X talons

Tired from the off and just trudged round. Pretty clean until #24 where I started to go up the wrong trap.
7 PM

Swimming 50:00 [3] 2.2 km (22:44 / km)

Used the buoy a lot as legs were tired and cramping.

Saturday Jan 11, 2020 #

8 AM

Bike long 3:15:14 [3] 50.8 mi (3:51 / mi) +1060m 3:37 / mi

Much stronger this week and at the front on the hills.
4 PM

Circuits 45:00 [1]

Weights 3 x 6 and core.

Thursday Jan 9, 2020 #

6 PM

Circuits 45:00 [1]

Weights 1 x 18 and 2 x 6.
7 PM

Bike 45:00 [4] 14.5 mi (3:06 / mi)

I struggled tonight.

Wednesday Jan 8, 2020 #

9 PM

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

Including 3 x 500 which I felt good on even if times were a little slow.

Tuesday Jan 7, 2020 #

6 AM

Bike 1:15:26 [3] 20.53 mi (3:40 / mi) +223m 3:33 / mi

Into work and the weather held out ok.
4 PM

Bike 1:13:19 [3] 20.73 mi (3:32 / mi) +174m 3:27 / mi

Felt better this afternoon.
8 PM

Circuits 1:00:00 [1]

Lots of prehab and stretching.

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