Training Log Archive: Cath

In the 7 days ending Dec 9, 2017:

activity

time

miles

rpm

1:10:00

orienteering

49:38

5.86

(8:28)

9.43

(5:16)

intervals

39:57

2.21

3.55

warm-up/cool-down

35:00

Total

3:14:35

8.07

12.98

0:49

0:00

rpm 30:00 [3]

short rpm

warm-up/cool-down 15:00 [3]

intervals 14:57 [3] 3.55 km (4:13 / km)

handicap race around fence

orienteering 49:38 [3] 9.43 km (5:16 / km)

haven't had such an oing shocker in a long time...spent 7 mins on 1 control, just couldn't read the map properly...and very late.

warm-up/cool-down 20:00 [3]

intervals 25:00 [3]

6 x 400m hill intervals
actually cold this morning...better than being too hot!
1.47, 1.46, 1.45, 1.45, 1.44, 1.45

rpm 40:00 [3]