Training Log Archive: cpn

In the 7 days ending Feb 1, 2009:

activity

time

miles

running

3:37:44

20.8

(10:28)

33.47

(6:30)

orienteering

2:15:00

7.2

11.58

Total

5:52:44

28.0

45.06

1:51

0:00

running warm up/down 7:00 [1] 1.0 km (7:00 / km)

clumber warm up to start

orienteering 1:30:00 [5] 11.58 km (7:46 / km)

Clumber regional event. M40L 9.45K. nice n flat; few mistakes; under 10 min per k.

running warm up/down 14:44 [2] 2.3 km (6:24 / km)

long warm down back from finish

running 1:05:00 [4] 6.25 mi (10:24 / mi)

Harriers forfist time in ages. still feeling a bit below best. not a bad pace.

running 35:00 [1] 3.0 mi (11:40 / mi)

run in and walk back

orienteering intervals 45:00 [1]

club night exercises

running 28:00 [3] 3.0 mi (9:20 / mi)

to work and back

running 33:00 [3] 3.5 mi (9:26 / mi)

lunchtime norfolk park full route

running 35:00 [1] 3.0 mi (11:40 / mi)

to work and back; mostly walking home