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Training Log Archive: paul c

In the 7 days ending Jun 21, 2012:

activity	#	time	miles		km		+m
Bike	4	5:26:58	95.57	(3:25)	153.8	(2:08)
Orienteering	3	1:22:11	9.69	(8:29)	15.6	(5:16)	140
running	4	55:00	7.36	(7:29)	11.84	(4:39)
Swimming	1	22:00	0.62	(35:24)	1.0	(22:00)
Transition run	1	14:56	2.15	(6:57)	3.46	(4:19)
Total	10	8:21:05	115.39	(4:21)	185.7	(2:42)	140

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Thursday Jun 21, 2012 #

Event: Park Race 7: Hyde Park

7 PM

Orienteering race 23:57 [5] 5.3 km (4:31 / km)
shoes: Salomon speed cross 3

A bit hesitant to #2 as I was still getting into the scale and too weavy to #4.
After that it went well and Rich B helped me be clean to 9 and 10. Took the southern route to 11 and was clean except a hesitation on #18. Happy with the time although could have still shaved off a bit here and there.

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

Long - Splits

Wednesday Jun 20, 2012 #

Event: Park Race 6: Eltham Park

7 PM

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

Before and after.

Orienteering race 24:07 [5] 5.1 km (4:44 / km)
shoes: Salomon speed cross 3

A great little wooded area tonight where you had to be very cautious at times. A little slow to #1 but safe. I hadn't planned ahead enough for #3 and started going S. I changed my plan and went along the road only to go in too early through a gate which cost me too much time.
Pretty clean from there where the only problem was feeling over tired from 2 days of the trots......

C • Splits? 3

Long - Splits

Tuesday Jun 19, 2012 #

Event: Ham Riverside Trail Challenge

6 AM

Bike 1:03:41 [3] 19.19 mi (3:19 / mi)

Last nights cornbeef hash has gone right through me.....

3 PM

Bike 52:40 [3] 17.99 mi (2:56 / mi)

Took a slightly shorter route through Hounslow. All traffic lights seemed to be against me this afternoon even though the wind wasn't.
Just a quick note. Pulling out on me and trying to take me out for a 2nd time seems to make your wing mirror fall off!!!

Monday Jun 18, 2012 #

7 AM

Swimming 22:00 [2] 1.0 km (22:00 / km)

Lots of catch up.

4 PM

Bike 1:33:39 [3] 26.45 mi (3:32 / mi)

Started from the dodgy car park again and took a straighter route to Staples, Shere, Peaslake, Radnor road, Holmbury, Whitedowns(seated this time so must be getting stronger) and back through Effingham.

C • why is the car park dodgy (... 8

5 PM

Transition run 14:56 [2] 2.15 mi (6:57 / mi)
shoes: Asics 2160 #2

Just a short one to get the legs used to it again.

Sunday Jun 17, 2012 #

12 PM

Bike 1:56:58 [3] 31.94 mi (3:40 / mi)

Started at Newlands, Albury, Winterfold, Peaslake, Ewhurst, up the S of Radnor rd, Holmbury, Leith, Coldharbour, Dorking, Ranmore Common, Whitedowns and back along the A25.
A good ride with plenty of hills.

Saturday Jun 16, 2012 #

11 AM

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

Orienteering race 34:07 [3] 5.2 km (6:34 / km) +140m 5:47 / km
shoes: Salomon speed cross 3

S.E. relays Bagshot Heath 3rd leg Blue.
Michael and Chris did the business on the first 2 legs and although we were a long way down on BAOC, it didn't matter because they are S.C.
Took this as a steady run double checking control codes all the time and making sure that I didn't get confused on the butterfly loops. I kept an eye out occassionally looking back incase Harold was having a stormer.
It wasn't a clean run and didn't hit 2 or 13 very well. Job done though and we now have won it for the past 5 years.

Friday Jun 15, 2012 #

3 PM

running 30:00 [2] 4.25 mi (7:04 / mi)
shoes: Asics 2160 #2

Easy in the park.

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