In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||5|| 4:09:41|| 33.24||(7:31)|| 53.49||(4:40)|| 74|
| ||Orienteering||2|| 1:49:35|| 7.24||(15:08)|| 11.66||(9:24)|| 393|
| ||Total||7|| 5:59:16|| 40.48||(8:52)|| 65.15||(5:31)|| 468|
Running 1:17:39  16.8 km (4:37 / km) +64m 4:32 / km
Harriers run. Was planning to do 6 after yesterday's exertion. But as usual I got chatting to Jordan which resulted in me foolishly running the full 10 at an uncomfortable speed. Feel like sleeping the whole weekend now, but work calls. Stomach not too bad but legs already have DOMS and that was supposed to be an easy run.
Orienteering 40:05  4.09 km (9:48 / km) +141m 8:22 / km
Control setting. I was exhausted after doing this.
Orienteering 1:09:30  7.57 km (9:11 / km) +253m 7:52 / km
Wanted to go home I was so tired. But with Austin at rush hour I jogged the Green. Totally buggered by the end. Stacy did a good job planning. No long legs but very tough. She put a boat load of effort into it.
Running 47:04  10.48 km (4:29 / km) +4m 4:29 / km
2x10mins Threshold 3x1K.
K's were 4:08, 4:09, 4:09. Boiling hot. Supposed to do 10 miles with Annie but she bailed with stomach issues so I switched to this. (I don't think I could have done 10 anyway it was so hot).
Running 22:31  4.43 km (5:05 / km) +4m 5:04 / km
Easy taking Eadie to school on her bike.
Not planned, but I just couldn't be bothered. Slept after school run. Felt great, but had to work the afternoon. Back at it tomorrow. Heat is unbelievable at the moment.
Running 33:42  6.49 km (5:11 / km) +2m 5:11 / km
Easy slog. Hotter than my pants out there.
Running 1:08:45  15.29 km (4:30 / km) +1m 4:30 / km
2x15mins 4x1k. Not sure how much I got out of this because I actually enjoyed an interval session. Just cruised the whole thing at Threshold. I could have turned the screw more but because I wasn't miserable for a change I left it. Very close compared to last weeks intervals in storms.
1ks......4:08, 4:11, 4:06, 4:12. Same roughly as last week but with way less misery.
all weeks |