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Training Log Archive: rhesketh

In the 7 days ending Mar 23, 2014:

activity	#	time	miles		km		+m
Road Cycling	3	6:46:24	112.03	(3:38)	180.29	(2:15)	96
Orienteering	2	2:31:15	9.96	(15:11)	16.04	(9:26)	509
Swim	3	2:14:44	3.95	(34:07)	6.36	(21:12)
Run	2	1:21:35	8.3	(9:50)	13.36	(6:06)	106
Total	10	12:53:58	134.25	(5:46)	216.05	(3:35)	711

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Sunday Mar 23, 2014 #

Event: DVOA Governor Dick

11 AM

Orienteering 1:42:09 [3] 6.53 mi (15:39 / mi) +293m 13:44 / mi
shoes: Salomon XA Pro 3D Ultra2

Orienteering 20:42 [1] 1.39 mi (14:56 / mi) +155m 11:05 / mi
shoes: Salomon XA Pro 3D Ultra2

3 PM

Orienteering 28:24 [1] 2.05 mi (13:51 / mi) +61m 12:40 / mi
shoes: Salomon XA Pro 3D Ultra2

Red - Splits

Saturday Mar 22, 2014 #

7 AM

Road Cycling 3:56:48 [3] 65.52 mi (3:37 / mi) +71m 3:36 / mi

4 PM

Run 25:44 [3] 2.2 mi (11:41 / mi) +20m 11:22 / mi

Thursday Mar 20, 2014 #

7 AM

Swim 1:00:35 [3] 1.76 mi (34:24 / mi)

11 AM

Road Cycling 1:35:41 [3] 27.95 mi (3:25 / mi) +25m 3:25 / mi

Wednesday Mar 19, 2014 #

7 AM

Swim 33:43 [3] 0.97 mi (34:54 / mi)

Warm Up
1 200 200 3:49 200 Easy
4 75 300 5:52 4 x 75 - R /L Drill. 5-7seconds on each side and 6 strokes (focus on pull and stroke frequency, but don’t forget that kick) w/ Zoomers
3 400 1200 8:17, 7:54,7:49 3X400

1700 0.966
0:33:43 min
0:01:59 min/100yds

10 AM

Run 55:51 [3] 6.1 mi (9:09 / mi) +86m 8:46 / mi

Tuesday Mar 18, 2014 #

Swim 40:26 [3] 1.22 mi (33:05 / mi)

7 PM

Road Cycling 1:13:55 [3] 18.55 mi (3:59 / mi)

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