Training Log: nicki

In the last 7 days:

2:50

0:00

Thursday Jul 3
	Biking 2:50:00 [3] 78 km (2:11 / km)

	A stellar ride on a stellar day out north of the city. Temperature was around 30 with a slight wind and not a cloud in the sky. Does it get any better than this? I'm very excited to be on summer holidays and to start making these kinds of rides a fixture in my day.

	C • Awesome middle distance race 2
Tuesday Jul 1
	Running 44:36 [5] 10 km (4:28 / km)

	10km road race in Red Deer. Legs felt a little slow from the weekend and so a little off my PB, but otherwise a good run. The last 2km up hill really hurt.
	Running 45:00 [3]

	A nice recovery run with Patrick G along the Douglas Fir Trail
Monday Jun 30
	Orienteering 22:00 [4]

	Sprint-O. A couple of big mistakes that cost me the race. I definitely prefer the more urban sprints to the mostly forest ones.
	Orienteering 9:00 [5]

	Sprint challenge. Lots of fun and a great way to do intervals.
	Swimming 30:00 [3] 1.6 km (18:45 / km)

	300 m warm up 100 m - 200 m - 300 m - 300 m - 200 m - 100 m pyramid did 1:30 for the 100s, and 3:14 for the 200s. 100 m cool down
Sunday Jun 29
	Orienteering 1:57:00 [3]

	Long Course. A great run except for the one big mistake.

	C • Taping 1
	Biking 50:00 [3]


Saturday Jun 28
	Orienteering 55:00 [3]

	Middle DIstance. My best ever orienteering on a middle distance. Just wish I didn't have a melt down at the second to last control that ended in a mp.