Training Log Archive: Csmith

In the 7 days ending Feb 11, 2017:

2:15

0:00

Running 51:59 [3] 9.0 km (5:47 / km) +210m 5:10 / km

Super chilled run stopped to take pictures along the way and stuff and dare I say it I may be getting better and climbing.

Stretching etc. (Rolling ) 10:00 [3]

Swimming 1:00:00 [4]

Stretching etc. (Rolling ) 10:00 [3]

Running tempo 19:48 [5] 5.0 km (3:58 / km)

Always feel good for the first two miles on these runs and hold on up-to 4km then go down hill very fast.

Running (Drills) 10:00 [3]

Running intervals (4x400m) 5:08 [5] 1.6 km (3:12 / km)

Running intervals (4x800) 11:33 [5] 3.2 km (3:37 / km)

Running warm up/down 9:00 [3] 2.0 km (4:30 / km)

Running long 1:11:44 [4] 16.4 km (4:22 / km) +100m 4:15 / km

Nice long run, tried to put in as much climb as I could along the way.

Running warm up/down 7:15 [3] 1.45 km (5:00 / km) +10m 4:50 / km

Stretching etc. (Rolling ) 10:00 [3]

Stretching etc. 10:00 [3]

Tass workshop yesterday- got told I have very tight hamstrings got a few stretches and stuff to take care of it over the next few weeks.

Swimming 1:00:00 [4]

Core 20:00 [4]

Running 55:49 [3] 12.0 km (4:39 / km) +60m 4:32 / km

Good run not pushing alot, kinda a very long recovery run. 4:30 on roads and slower on canal as it was very wet and muddy.

Orienteering 1:05:00 [3] 10.6 km (6:08 / km) +250m 5:29 / km