Training Log Archive: Csmith

In the 7 days ending Nov 12, 2016:

2:35

0:00

Orienteering race 44:38 [5] 6.33 km (7:03 / km) +230m 5:58 / km

Really good race today, orienteered really well.

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

Rolling in my tiny b&b room was fun.

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

Swimming 1:00:00 [4]

Running intervals 21:30 [4] 6.0 km (3:35 / km)

1km intervals

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

Running warm up/down 5:30 [3] 1.0 km (5:30 / km)

Running long 1:16:01 [3] 10.1 mi (7:32 / mi) +43m 7:26 / mi

Pretty slow pace quite disappointed, felt fine the whole way, need to start improving my speed.

Running warm up/down 3:00 [3] 0.5 km (6:00 / km)

Core 10:00 [4]

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

Note

Rest day

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

Gym 1:30:00 [4]

Running 45:02 [4] 6.03 mi (7:28 / mi) +31m 7:21 / mi

Running out in alsager, alot more gradients and small hills than im used to in crewe, was a good run though.

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

Orienteering 15:00 [3] 2.0 km (7:30 / km)

Orienteering 12:59 [4] 1.79 km (7:15 / km)

Orienteering 13:22 [4] 1.99 km (6:43 / km)

Running 23:02 [3] 5.0 km (4:36 / km)

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