Training Log Archive: Csmith

In the 7 days ending Feb 16, 2019:

3:08

0:00

10 AM

Running 1:06:41 [3] 12.25 km (5:27 / km) +181m 5:04 / km

Shuoc social peaks run, having an easier day today!

11 AM

Running 1:25:13 [3] 18.6 km (4:35 / km) +123m 4:26 / km

Flat run along the river but then a 2km shuffle up the hill to meet Joe and collect controls.

7 PM

Orienteering 24:53 [3] 2.79 km (8:55 / km) +57m 8:06 / km

Hanging controls

Orienteering 10:35 [3] 1.23 km (8:36 / km) +18m 8:01 / km

Loop 3 in the dark

Orienteering 28:34 [3] 3.29 km (8:41 / km) +75m 7:48 / km

Shadowing

Running 1:19:20 [3] 16.0 km (4:58 / km) +233m 4:37 / km

Chilled

6 PM

Running warm up/down 21:39 [3] 3.33 km (6:30 / km) +202m 4:59 / km

Running hills 27:10 [5] 3.24 km (8:23 / km) +266m 5:57 / km

Shuoc hills! brutal steep session 2 X long, medium, short reps with job down recovery.

Running warm up/down 17:51 [3] 2.73 km (6:32 / km) +82m 5:41 / km

11 AM

Running long 3:08:35 [3] 35.52 km (5:19 / km) +758m 4:48 / km

feeling very excited