Training Log: salal
In the last 7 days:
| activity | # | time | miles | km | +m | |||||||
| Running | 6 | 5:30:30 | 6.09 | 9.8 | ||||||||
| Orienteering | 1 | 57:50 | ||||||||||
| Total | 6 | 6:28:20 | 6.09 | 9.8 | ||||||||
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| Th | Fr | Sa | Su | Mo | Tu | We | |||||||
Tuesday Jun 18 #
7 PM
Running 20:00 [3]
Warm up
Running 17:47 [5] 4.8 km (3:42 / km)
6 times 800 (walk/jog 200m between, to join the boys doing 1000m)
3:02
2:18 rest
3:00
2:27 rest
2:58
2:39 rest
2:57
2:28 rest
2:56
2:42 rest
2:54
3:02
2:18 rest
3:00
2:27 rest
2:58
2:39 rest
2:57
2:28 rest
2:56
2:42 rest
2:54
Running 30:00 [2]
Rests, warm down (10 mins) and silly walks + stretching after
Monday Jun 17 #
Running 49:00 [3]
Club run with John M
Sunday Jun 16 #
Running 20:00 [2]
Warm up and picking up controls after
Orienteering 42:50 [3]
Made a small mistake on the first loop of the butterfly, probably could have pushed myself more in the middle, but picked it up at the end.
Orienteering 15:00 [4]
Thomas made a bunch of us mass start and run the first part of the course (with the butterfly in the most interesting area) again... fell behind the boys pretty quickly.
Saturday Jun 15 #
Running 1:22:00 [3]
Run up bear mountain on Bike trails / logging roads, nice day out.
Friday Jun 14 #
Running 30:00 [3]
Warm up / down
Running 19:43 [4] 5.0 km (3:57 / km)
Longest day 5k, ok pace for the first 4k (3:45-3:50), but then uphill in the last 1k means that I slowed down 30-45s that km...
Thursday Jun 13 #
Running 1:02:00 [2]
Easy run in PS park, looking at woc maps while running... trying to formulate plans
Recent Weeks:
| Week Ending | Training hours by intensity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Jun 23 | | ||||||||||
| Jun 16 | | ||||||||||
| Jun 9 | | ||||||||||
| Jun 2 | | ||||||||||
| May 26 | |
| Week Ending | Training hours by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Jun 23 | | ||||||||||
| Jun 16 | | ||||||||||
| Jun 9 | | ||||||||||
| Jun 2 | | ||||||||||
| May 26 | |
| Week Ending | Training kilometers by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 100 | ||||||||||
| Jun 23 | | ||||||||||
| Jun 16 | | ||||||||||
| Jun 9 | |||||||||||
| Jun 2 | | ||||||||||
| May 26 | |
all weeks | months | years | as calendar