Training Log Archive: ajriley

In the 7 days ending Oct 30, 2016:

activity

time

miles

Running

2:22:06

13.31

(10:41)

21.42

(6:38)

Orienteering

1:04:00

4.35

(14:43)

7.0

(9:09)

Total

3:26:06

17.66

(11:40)

28.42

(7:15)

1:04

0:00

Orienteering race 1:04:00 [3] 7.0 km (9:09 / km)

Pretty hard red course. I had a hamstring muscle injury so I did alright but I ran very slow.

Running race 19:01 [5] 5.0 km (3:48 / km)

XC Districts...
REALLY EASY COURSE, OK TIME. NEW PR.

Running 31:05 [3] 3.0 mi (10:22 / mi)

Easy rest run

Running 1:00:00 [3] 4.0 mi (15:00 / mi)

Workout
1.3 mile warm up
4 x 400m w/ 3 minute cooldown
3 x 200m w/ 3 minute cooldown
1 mile cooldown

Running 32:00 [3] 3.2 mi (10:00 / mi)

Really easy run for XC