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Training Log Archive: paul c

In the 7 days ending Dec 31, 2012:

activity # timemileskm+m
  Bike3 3:39:08 60.49(3:37) 97.35(2:15) 861
  Orienteering2 1:33:55 10.86(8:39) 17.48(5:22) 356
  Swimming1 45:00 1.24(36:13) 2.0(22:30)
  running2 15:00 1.86(8:03) 3.0(5:00)
  Total6 6:13:03 74.46(5:01) 119.83(3:07) 1217

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Monday Dec 31, 2012 #

Note
(rest day)

Not that I really need it but too much sight seeing.

Sunday Dec 30, 2012 #

11 AM

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

Before and after.

Orienteering race 39:57 [5] 6.5 km (6:09 / km) +145m 5:32 / km
shoes: Salomon speed cross 3

Really enjoyed the shorter format and I wsh that clubs would occassionally do this.
The first 5 controls were more about route choice and I think I dropped time on these. It was sometimes easier to go straight depending on the gorse and sometimes around.
After this it was a normal forst type race and I only really dropped time on #7 as I was a bit hesitant and #9 where I went up too high and missed.
My garmin has me running 7.42km which was mostly in the 1st part.

Saturday Dec 29, 2012 #

8 AM

Bike 1:05:21 [3] 17.7 mi (3:42 / mi) +190m 3:34 / mi

Got out before the rain started and boy was it windy this morning.

Friday Dec 28, 2012 #

10 AM

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

200 fs
200 pull
3 x 66 drill 66 fs
skull, drag and fist
2 sets of 300 pull of 300 and 3 x 100 @2 min.
Good to get back in the pool.
1 PM

Bike 1:35:12 [3] 25.26 mi (3:46 / mi) +482m 3:33 / mi

Got out to the Surrey Hills and 3 three good climbs. Legs were ok on each and ready for more.
The backway up staples, Shere, Bentley Copse, Peaslake, Shere and Coombe Bottom.

Thursday Dec 27, 2012 #

2 PM

Bike 58:35 [3] 17.53 mi (3:21 / mi) +189m 3:14 / mi

2 laps with Vince. Very windy out there.

Wednesday Dec 26, 2012 #

11 AM

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

Orienteering race 53:58 [4] 10.98 km (4:55 / km) +211m 4:29 / km
shoes: Salomon speed cross 3

Trent Park Boxing Day Score.
Made the mistake of leaving the 3 controls around the campus until the end but overall an enjoyable run out.
Knee still hurts when I raise my knee up high but definately better.

Tuesday Dec 25, 2012 #

Note
(rest day)

Stated off for a run in Hemstead but my knee was hurting. Not sure if it's the bruising or damage below so walked back to the car.

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