In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Orienteering||4|| 4:18:18|| 16.77||(15:24)|| 26.99||(9:34)|| 669|
| ||Run||3|| 2:24:07|| 13.83||(10:25)|| 22.25||(6:29)|| 333|
| ||Fartlek||1|| 59:49|| 5.4||(11:05)|| 8.69||(6:53)|| 326|
| ||Strength & Conditioning||1|| 45:00|
| ||Road race||1|| 21:08|| 3.11||(6:48)|| 5.0||(4:14)|| 20|
| ||Total||10|| 8:48:22|| 39.1|| 62.93|| 1348|
Run 59:55  9.51 km (6:18 / km) +100m 5:59 / km
MDC run around Kenfig.
Run 1:09:12  11.24 km (6:09 / km) +223m 5:36 / km
With Keith , Adam and a brace of Bens around Ashton court.
Orienteering 52:12  5.5 km (9:29 / km) +160m 8:17 / km
Checking some controls before the NGOC gallopen at Blakeney.
Orienteering race 50:06  6.2 km (8:05 / km) +270m 6:38 / km
Forest was in such lovely condition, and I was getting a bit cold standing around, so couldn't resist doing some orienteering. Picked up a Blue map and ran the course non-comp - dibbed but didn't register or download. Pleased to get within 2.5 mins of Phil - tho' obviosly I knew nearly all the sites - so not sure how much that really tells me, but I'll allow myself to be encouraged. And it was certainly good fun in any case.
Run 15:00  1.5 km (10:00 / km) +10m 9:41 / km
Road race race 21:08  5.0 km (4:14 / km) +20m 4:09 / km
As we had already hung the exercises for the WJS/BOK training, was able to take in the Severn Bridge parkrun on the way to New Beechenhurst. Raining as we drove along motorway, and I had visions of being doused by lorry spray , but it had stopped by the time we got to Chepstow. Slower than last week - a bit of a head wind on the first half - probably a bigger impediment than the liitle bit of climb - but happy that I seem to be making progress.
Orienteering 1:00:00  5.0 km (12:00 / km) +30m 11:39 / km
WJS training on New Beechenhurst
Shaddowing Ffion on Control Pick and Reuben on a "planning the leg backwards" pairs exercise I adapted from an exercise Ant Squire showed us last week at the coaching conference.
Orienteering 1:36:00  10.29 km (9:20 / km) +209m 8:28 / km
Hanging tapes in New Beechenhurst for Saturday's WJS training.
Good to be able to get them out the day before instead of the usual early morning rush. Also has enabeled us to adjust things a little bit to take into account some recent forestry work.
Strength & Conditioning 45:00 
Fartlek 59:49  8.69 km (6:53 / km) +326m 5:48 / km
Taxi driver duty for the day. But time in the middle of the day for a run on the Malverns. Parked up near British camp and went North along the crest with a few efforts on the hills. back along the Eastern side.
all weeks |