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Training Log Archive: caitlinirving

In the 7 days ending Sep 17:

activity # timemileskm+m
  Running4 1:40:00 2.49 4.0
  Orienteering3 1:37:21 9.01(10:48) 14.5(6:43) 19744 /50c88%
  Netball2 1:15:00
  Stretching & Rolling1 20:00
  Strength & Core1 10:00
  Total7 5:02:21 11.5 18.5 19744 /50c88%
  [1-5]6 4:47:21

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MoTuWeThFrSaSu

Sunday Sep 17 #

Running warm up/down (WU) 25:00 [2]

Orienteering race (Dales Weekend Day 2) 40:59 [4] *** 5.8 km (7:04 / km) +81m 6:36 / km
spiked:13/14c

Green, 2nd.
Quite annoyed at myself really because I had a clean run other than faffing about looking for (& not finding) a crossing point wasting 2 minutes, ended up bailing and going to the next one along way down, having to run back up.
Was in the lead until that point, ended up being +39 seconds on Jess.

Winsplits

Running warm up/down (WD) 10:00 [1]

jog, hip/upper leg feeling a bit tight but it's sound now so all good.

Saturday Sep 16 #

Running warm up/down (WU) 25:00 [1]

Orienteering race (Dales Weekend ) 38:31 [4] *** 5.2 km (7:24 / km) +116m 6:40 / km
spiked:13/16c

3 mistakes, not pleased with that but I am pleased with the result. Silly mistake at the end, 1minute, and then a 2 minute at #4 & 30 secs at #3.
Other than that clean and fast.
Won. (green)

Thursday Sep 14 #

2 PM

Netball (match) 1:00:00 [3]

won 31-9
4 PM

Running warm up/down (WU) 10:00 [1]

Orienteering race (WCOC Thursday Night) 17:51 [3] *** 3.5 km (5:06 / km)
spiked:18/20c

course was 2.6k

2 mistakes, 1 about 30 seconds and the other 10-20.

Wednesday Sep 13 #

Netball (Shooting) 15:00 [0]

Tuesday Sep 12 #

Strength & Core 10:00 [2]

Stretching & Rolling 20:00 [1]

Monday Sep 11 #

Running warm up/down (WU) 5:00 [1] 0.4 km (12:30 / km)

Running intervals 20:00 [5] 3.2 km (6:15 / km)

2 * 800m [3.49 steady, 3.18 pushing towards end]

6 * 100m gradual hill: 1 steady, 1 sprint, repeat with jogging back to the bottom in-between
[26,21,26,21,26,20]

2 * 200
[47 steady, 43 pushing]

Running warm up/down (WD) 5:00 [1] 0.4 km (12:30 / km)

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