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Training Log Archive: Csmith

In the 7 days ending Oct 22, 2016:

activity # timemileskm+m
  Running5 3:18:11 25.7 41.36
  Stretching etc.7 2:20:00
  Swimming2 1:55:00
  Gym1 1:05:00
  Orienteering1 57:00
  Core3 45:00
  Total8 10:20:11 25.7 41.36

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Saturday Oct 22, 2016 #

Running 44:00 [4] 6.7 mi (6:34 / mi)

Core 10:00 [3]

Stretching etc. (Rolling ) 20:00 [4]

Friday Oct 21, 2016 #

Note

Rest day

Core 20:00 [5]

Stretching etc. (Rolling ) 20:00 [3]

Thursday Oct 20, 2016 #

Swimming 55:00 [4]

Running 41:05 [3] 6.0 mi (6:51 / mi)

Stretching etc. (Rolling ) 20:00 [3]

Wednesday Oct 19, 2016 #

Running long 1:12:56 [3] 10.0 mi (7:18 / mi)

Core 15:00 [3]

Stretching etc. (Rolling ) 20:00 [3]

Tuesday Oct 18, 2016 #

Stretching etc. (Rolling ) 20:00 [4]

Monday Oct 17, 2016 #

Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)

Slow jog from my house to the gym.

Gym 1:05:00 [4]

3X mile repeats Max 12% incline on treadmill.
Squats 4 sets of 10 with weight
Lunges 3 sets of 10 with weight
Arms and core also

Running warm up/down 10 [2] 1.0 mi (10 / mi)

Jog from gym to swimming pool.

Swimming 1:00:00 [4]

Lengths of the pool 3X 15 minutes with 5 minute rest and cool down

Stretching etc. (Rolling ) 20:00 [4]

Sunday Oct 16, 2016 #

Orienteering race 57:00 [5]

Good race legs not 100% fresh, just the one mistake from control 7 to 8, silly really.

Stretching etc. (Rolling ) 20:00 [3]

12 PM

Running warm up/down 20:00 [3]

Warm up before my course in the csc.

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