In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Orienteering||2|| 1:30:06|| 7.08||(12:43)|| 11.4||(7:54)|| 210||31 /||34c||91%|
| ||Stretching/Rolling||4|| 1:19:42|
| ||Cross Training||1|| 1:10:12|| 15.26||(4:36)|| 24.56||(2:51)|
| ||Run||1|| 40:32|
| ||S & C||1|| 23:45|
| ||Total||7|| 5:04:17|| 22.34|| 35.96|| 210||31 /||34c||91%|
| ||[1-5]||4|| 3:44:35|
Orienteering (Wcoc gallopen) 1:04:54  **** 6.3 km (10:18 / km) +210m 8:50 / km
Was feeling quite tired and under the weather with a cold and cough so didnt go 100% on the course. Focused on identifyingbthe different features and compass bearings. Was the first person out (really early) as needed to get back for parking shift which meant barely anyon else was out.
Over shot #1 as was too low down so didnt see the first marsh. Was very hesitamt to #6 as didnt want to miss it but managed to spike the control. Felt better on the 2nd half of the course until #15 where i was standing on top of the control but couldnt see it and #17 i was slightly too low.
Enjoyed it though and even if it was freezing!!
Stretching/Rolling 23:45 
Legs feeling quite tired. Will be taking it easy this week in preparation for wednesday.
Cross Training (Cycling) 1:10:12  24.56 km (2:51 / km)
Good cruising ride out with dad. Was pretty easy apart from when my gears broke on the hardest gear when i was going up the steepest hill on the ride!
Stretching/Rolling 20:00 
Orienteering 25:12  ** 5.1 km (4:56 / km)
Made a sprint course up around Cockermouth from one of th old maps.
Was focusing on planning ahead and control flow which all worked well.
Stretching/Rolling 20:12 
Run hills (Tri club) 40:32 
Ran 1/2 up the hay to warm up
14* hill reps up the hill
Run back down to cool down
Legs feeling strong and not too tired
Stretching/Rolling 15:45 
all weeks |