In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||4|| 2:32:00|| 15.04||(10:06)|| 24.2||(6:17)|| 700|
| ||Orienteering - UK||3|| 1:53:00|| 9.94||(11:22)|| 16.0||(7:04)|
| ||Swimming||1|| 1:15:00|
| ||Total||6|| 5:40:00|| 24.98|| 40.2|| 700|
Swimming 1:15:00 
Got there a bit earlier - got 85 lengths done - improving
Running 37:00  7.2 km (5:08 / km)
Recovery - really easy with the WCOC group.
Orienteering - UK 30:00  5.0 km (6:00 / km)
Compass exercise at Godworth - went well spiked 10/14.
Running 1:20:00  11.0 km (7:16 / km) +700m 5:31 / km
Medium Hills - made it hurt
8 x hills mostly in terrain from 1-2:45 minutes for each. All the way up Blake - got the heart rate up proper high each time.
Met Joe on the top, jogged the 7k down and back home - savage; but a lovely day - shorts and tshirt on the top
Orienteering - UK 50:00  7.0 km (7:09 / km)
DNF - yeah lets not talk to much about this.
Was going fine, calf started getting a little sore, missed 9 in the dark, not really sure how, was so far to anywhere to relocate - messed around in the dark for a bit - cold and tired and calf was hurting - jogged it out back to the car. Bit annoying.
Running warm up/down 5:00  1.0 km (5:00 / km)
Orienteering - UK 33:00  4.0 km (8:15 / km)
At Tarn Howes - nice.
Took most of them well - focusing on having a really solid pan for every leg - then executing exactly as planned. Few wobbles but nothing over a minute - just need to put some pace in now.
Running warm up/down 30:00  5.0 km (6:00 / km)
No joke did a 5k warm up - wasn't planning to.
Did 1500m in terrain as a usual thing - then realises it was over a k to the start. Got there - realised I didn't have my backup torch - went back to get it, then back to the start and some drills.
all weeks |