In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Orienteering - UK||4|| 6:07:22|| 25.91||(14:11)|| 41.7||(8:49)|| 550||11c|
| ||Running||3|| 2:28:52|| 16.46||(9:03)|| 26.49||(5:37)|| 400|
| ||Gym||1|| 1:00:00|
| ||Swimming||1|| 1:00:00|
| ||Total||9|| 10:36:14|| 42.37|| 68.19|| 950||11c|
Running 38:52  7.11 km (5:28 / km)
Slow and chilled out with the WCOC big lads.
Had a rant at the start... but then I was chattin' Kendrick like a wasteman so got going for the end...
Orienteering - UK 2:00:00  **** 15.0 km (8:00 / km) +200m 7:30 / km
Hawkshead Morning - Colonels Drive
Was solid - putting what Ed had said into practice - getting better at it slowly.
- Compass Windows - mostly good
- Corridor - Really solid, at a fair pace, stayed inside whole time.
- Chasing Start thing - think the other SW people got just a bit demolished.
Orienteering - UK 2:00:00  **** 12.0 km (10:00 / km) +200m 9:14 / km
Hawkshead morning training - Holme Fell.
- line course, nice and slow, good technically - stayed on the line...
- "Attack Points", basically just a normal course, hit them all, maybe 30 secs lost total
- Visualization (+other things) with Ed Nicholas, savage, but some really solid things to take away - need to learn how to orienteer properly before JK...
Orienteering - UK 1:30:00  **** 10.0 km (9:00 / km)
Hawkshead Afternoon - Esthwaite Intake
Working on what Ed had said in the morning, was good.
- Control Pick
- Long legs
Gym 1:00:00 
Solid gym session.
Got all my plyo done - didn't have time for all the weights stuff but did most fine.
Orienteering - UK 37:22  **** 4.7 km (7:57 / km) +150m 6:51 / km
Taking it really slow - just jogging.
Focus on compass, stopped at each control and made sure I had a bearing.
Only proper time loss was when I couldn't find a style, was basically just a stone missing off the top of the wall.
Need a better torch also.
Running 1:12:00  11.88 km (6:04 / km) +400m 5:11 / km
Normal loop, no terrain with Dan. Clouds were in on the top but all fine.
Swimming 1:00:00 
Smashed out another 60 lengths.
Doing the classic breaststroke of 45, then knee started to get a bit painful from all the sideways movement. (Will monitor)
So attempted front crawl for the last 15 - looked like a drowning rat for 10 of them, couldn't get the breathing right, but managed to do 5 where I got it right and went ok. So hard when you have no clue what your doing.
Running 18:00  5.0 km (3:36 / km)
Smashed out another solid track seshion with Dan, at the end of a pretty gruelling day.
Did 4 x 1.2km @3:30s. Felt fairly good, Dan ran in lane 2 which worked well as we could push each other the whole way.
All arround 3:25s pace, so solid times.
Running warm up/down 20:00  2.5 km (8:00 / km)
all weeks |