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Training Log Archive: paul c

In the 7 days ending May 22, 2017:

activity	#	time	miles		km		+m
Bike	4	4:27:47	67.83	(3:57)	109.16	(2:27)	1712
Swimming	2	1:45:00	2.67	(39:18)	4.3	(24:25)
running	3	1:38:02	12.49	(7:51)	20.1	(4:53)	254
Circuits	2	1:30:00
Orienteering	1	40:34	3.6	(11:15)	5.8	(7:00)	163
Total	11	10:01:23	86.6		139.37		2129

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Monday May 22, 2017 #

6 PM

Bike 1:45:52 [3] 24.78 mi (4:16 / mi) +732m 3:55 / mi
ahr:139 max:161

Standard loop in the lovely warm evening.
NP 180

9 PM

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

Drills with some faster stuff.

Sunday May 21, 2017 #

10 AM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Asics ds skyspeed 2

Orienteering race 40:34 [4] 5.8 km (7:00 / km) +163m 6:08 / km
ahr:178 max:187 shoes: Asics ds skyspeed 2

A very scrappy race and I was losing small amounts all over the place.
I took a longer route to #6 as I thought incorrectly that there was some out of bounds. Turned out to be the red line between controls.
Stupidly stood above #19 scratching my head.
Missed an alley to #29 but I seem to have nailed #32.
Could have done with a 2 sided map but the map was good without any worries about whether I could get through gaps.

Saturday May 20, 2017 #

Event: UK Urban Event & 2017 Welsh League Event

Note
(rest day)

A wedding to attend so no training.

Friday May 19, 2017 #

7 PM

Bike 1:26:39 [3] 20.39 mi (4:15 / mi) +749m 3:49 / mi
ahr:146 max:165

36/100 The Bwlch 5/10 5.7km and 340m climb.
A nice steady climb that never got too hard but some lovely views in the late evening.
NP 195

Thursday May 18, 2017 #

5 PM

running warm up/down 4:29 [1] 1.0 km (4:29 / km)
shoes: Asics

running intervals 30:00 [4] 6.0 km (5:00 / km)

6 x 1km going on 5 minutes. I have gotten very old and slow. Oh well.

C • I've been telling you that for years! 4

7 PM

Circuits 45:00 [2]

Core x 20 and light weights x 10.

Wednesday May 17, 2017 #

5 PM

running 58:33 [3] 7.52 mi (7:47 / mi) +254m 7:03 / mi
ahr:154 max:171 shoes: Asics

Up through Sheeplees to the bridge by the first house.
Out in 31 back in 27.33.

9 PM

Swimming intervals 1:00:00 [4] 2.3 km (26:05 / km)

Lots of mixed up sections that I can't quite remember.
A bit off the pace tonight.

Tuesday May 16, 2017 #

6 PM

Bike warm up/down 26:40 [2] 7.34 mi (3:38 / mi) +80m 3:31 / mi
ahr:139 max:154

Through Ripley to the A246.

Bike tempo 40:00 [4] 12.68 mi (3:09 / mi) +145m 3:03 / mi

3 x 10 min along the A246 off 5 minutes light spin.
Tough to try and keep between 220-230 and I'm sure the VI was crap. It was very hard to keep the power up on the down hills but this is the only time ill be doing reps along this road.
AW and HR were
219 162
220 164
219 164

7 PM

Bike warm up/down 8:36 [1] 2.64 mi (3:15 / mi) +6m 3:14 / mi
ahr:126 max:147

Easy down the hill home.

8 PM

Circuits 45:00 [2]

Core x 20 and light weights x 10.
Just trying to get back into it.

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