Training Log Archive: John O

In the 7 days ending Jul 10, 2011:

activity

time

miles

Cycling

1:20:00

16.16

(12.1/h)

26.0

(19.5/h)

Intervals

30:00

Orienteering

27:18

2.36

(11:34)

3.8

(7:11)

Total

2:17:18

18.52

29.8

1:20

0:00

6 PM

Cycling 30:00 [3] 6.0 km (12.0 kph)
shoes: 2010 Saucony Progrid Cycle

cycled to the uni with katrin for the sroc sprint event

Orienteering 6:29 [3] 0.9 km (7:12 / km)
shoes: 2010 Saucony Progrid Guide 3

Orienteering 20:49 [3] 2.9 km (7:11 / km)
shoes: 2010 Saucony Progrid Guide 3

SROC Sprint event. final. made one mistake but recognised it quickly enough to go back.

6 PM

Cycling 50:00 [3] 20.0 km (24.0 kph)
shoes: 2010 Saucony Progrid Cycle

cycled to and from intervals. 20 min there. 30 min back. got up to 49 kmh-1 through the one way system

Intervals 30:00 [3]
shoes: 2010 Saucony Progrid Guide 3

1 lot of:
3 * 75s
3 * 60s
4 * 30s
5 * 15s