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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: paul c

In the 7 days ending Dec 17, 2012:

activity # timemileskm+m
  Orienteering4 3:01:48 21.32(8:32) 34.31(5:18) 415
  Swimming3 2:15:00 3.73(36:13) 6.0(22:30)
  running3 40:00 4.74(8:26) 7.63(5:14)
  Total8 5:56:48 29.79(11:59) 47.94(7:27) 415

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Monday Dec 17, 2012 #

6 PM

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

Starting to look forward to the pool now and feeling great.
400 mixed wu
400 drills
12 x 25 using fins. 1 x kick 2 x easy swim.@30
12 x 50 swim. 1 x fast 2 steady.@60
42's and 48's for the 50's.

Sunday Dec 16, 2012 #

Event: SAX Ightham (Level C Ranking Sunday Series)
 
11 AM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Salomon speed cross 3

Orienteering race 56:37 [5] 8.7 km (6:30 / km) +290m 5:35 / km
shoes: Salomon speed cross 3

Legs were pretty battered from the start the the first half of the course seeded to take us up and down most of the hills on the area.
I caught Ludovic up at #7 of which I didn't take a direct enough route. I couldn't shake him so he was on may tail until the road crossing. After letting him go first, he veered right at #22 and I stupidly went with him. We must have been close to it to start with but dropped time searching the wrong way.
After that I was clean except a route choice to #25.
Another nice day out in the woods. Ran 9.45km.
C • how much climb did your wat... 9

Brown - Splits

Saturday Dec 15, 2012 #

11 AM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Salomon speed cross 3

Orienteering race 25:57 [5] 4.9 km (5:18 / km) +125m 4:42 / km
shoes: Salomon speed cross 3

Mytchett.
This is such a great runnable area. I took this as a middle race and pushed hard. I dropped maybe 20 seconds on the whole course so happy with the run. Felt fit at last and had more in the tank if needed.
Ran 5.18km so pretty straight.
1 PM

Orienteering 8:45 [1] 1.33 km (6:35 / km)
shoes: Salomon speed cross 3

Collecting controls.

Orienteering 13:45 [3] 2.33 km (5:54 / km)
shoes: Salomon speed cross 3

Mini relay.

Orienteering 17:56 [1] 3.01 km (5:57 / km)
shoes: Salomon speed cross 3

More collecting.

Friday Dec 14, 2012 #

Note
(rest day)

Thursday Dec 13, 2012 #

5 PM

running 30:00 [1] 3.5 mi (8:34 / mi)
shoes: Asics 2160 #2

Checking control sites around Imperial.
6 PM

Swimming intervals 45:00 [4] 2.0 km (22:30 / km)

4 swim, 4 pull, 3 S, 3 P, 2 S, 2 P, 1 S and 1 P.

Wednesday Dec 12, 2012 #

6 PM

Swimming intervals 45:00 [4] 2.0 km (22:30 / km)

300m at 1/2 ironman pace
200m at 3/4 pace

100 easy
200 3/4 pace
300 90% pace
200 3/4
100 easy

200m at 3/4 pace
300m at 1/2 ironman pace

100 wd

Enjoyed this session and felt fluent towards the end.

Tuesday Dec 11, 2012 #

7 PM

Orienteering race 58:48 [4] 14.04 km (4:11 / km)
shoes: Asics 2160 #2

First Street O in a while that I've really enjoyed. Never run in this area before either.

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