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Training Log Archive: simonw

In the 7 days ending May 7, 2013:

activity # timemileskm+m
  Orienteering3 3:18:35 17.72(11:12) 28.52(6:58) 800
  Road bike8 3:05:42 48.52(15.7/h) 78.08(25.2/h) 529
  Running2 1:29:15 10.59(8:26) 17.04(5:14) 174
  Mountain biking1 29:30 3.25(6.6/h) 5.23(10.6/h) 120
  Total14 8:23:02 80.07(6:17) 128.87(3:54) 1623
  [1-5]14 8:22:58
averages - sleep:7

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WeThFrSaSuMoTu

Tuesday May 7, 2013 #

6 AM

Road bike (ITW) 22:40 [2] 6.53 mi (17.3 mph) +52m
slept:7.0

3 PM

Road bike (HFW) 57:10 [3] 14.64 mi (15.4 mph) +160m

7 PM

Orienteering 37:09 intensity: (4 @0) + (11 @1) + (14 @2) + (14 @3) + (22:06 @4) + (14:20 @5) 4.21 mi (8:49 / mi) +77m 8:21 / mi
ahr:165 max:177 shoes: Inov8 X-Talon 212 3

2013 Domination series race 1 - Score
Rifle Ranges

Sunday May 5, 2013 #

11 AM

Orienteering 48:36 [4] 4.47 mi (10:52 / mi) +202m 9:32 / mi
slept:7.0 shoes: Inov8 X-Talon 212 3

BOC 2013 Relays Holmbury Hill
Mens Short with Matt Hartland, Me then Stampy
1 PM

Running 11:56 [3] 1.28 mi (9:19 / mi) +32m 8:39 / mi
ahr:140 max:178 shoes: Inov8 X-Talon 212 3

Run back to car
4 PM

Mountain biking 29:30 [2] 3.25 mi (6.6 mph) +120m

Up to Holmbury hill from youth hostel then back down the straight run.

Saturday May 4, 2013 #

Event: British Orienteering Championships 2013
 
11 AM

Orienteering 1:52:50 [3] 9.04 mi (12:29 / mi) +521m 10:35 / mi
slept:7.0 shoes: Inov8 X-Talon 212 3

BOC 2013 Winterfolad and Pitch Hill Surrey

Course 6 - Splits

Friday May 3, 2013 #

Note

Adam Perry. How it should be done
8 AM

Road bike 35:13 [4] 9.12 mi (15.5 mph) +83m

12 PM

Road bike 4:36 [3] 0.98 mi (12.8 mph) +20m

1 PM

Road bike 28:53 [3] 7.41 mi (15.4 mph) +107m

Thursday May 2, 2013 #

3 PM

Running 1:17:19 [4] 9.31 mi (8:18 / mi) +142m 7:56 / mi
shoes: Inov8 Trailroc 255 1 Bk/Rd

Wednesday May 1, 2013 #

8 AM

Road bike 20:33 [3] 5.66 mi (16.5 mph) +39m

12 PM

Road bike 3:36 [3] 0.9 mi (15.0 mph)

Road bike 4:07 [3] 0.99 mi (14.4 mph) +19m

3 PM

Road bike 8:54 [3] 2.29 mi (15.4 mph) +49m

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