Training Log Archive: Csmith

In the 7 days ending Dec 17, 2016:

2:02

0:00

Running 50:44 [4] 10.6 km (4:47 / km) +38m 4:42 / km

Relaxed run across the fields, felt strong and like I could do it again.

Running warm up/down 5:41 [3] 1.1 km (5:10 / km)

Running intervals (400m) 5:20 [4] 1.6 km (3:20 / km)

Running intervals (800m) 6:24 [4] 1.6 km (4:00 / km)

Running intervals (800m) 5:58 [4] 1.6 km (3:44 / km)

Swimming 1:15:00 [4] 3.0 km (25:00 / km)

120 lengths.

Running long 1:12:26 [4] 16.0 km (4:32 / km) +67m 4:26 / km

Really pushed on this run for a new personal best but didn't quite manage it.

Gym (Insanity ) 45:00 [4]

Running 42:07 [4] 9.54 km (4:25 / km) +45m 4:19 / km

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

Gym 1:00:00 [3]

Orienteering 50:00 [3] 8.0 km (6:15 / km) +58m 6:02 / km

Running 10:00 [3] 2.0 km (5:00 / km)