Training Log Archive: Cath

In the 7 days ending Jan 6, 2018:

activity

time

miles

warm-up/cool-down

45:00

orienteering

38:51

4.72

(8:14)

7.6

(5:07)

intervals

38:38

2.21

3.55

rpm

30:00

running

27:19

3.13

(8:43)

5.04

(5:25)

Total

2:59:48

10.06

16.19

0:49

0:00

rpm 30:00 [3]

warm-up/cool-down 20:00 [3]

intervals 14:38 [3] 3.55 km (4:07 / km)

handicap race on white fence loop. quickest i have been in a long time and possibly a pb. won the girls race so got a $100 voucher...excellent:)

orienteering 38:51 [3] 7.6 km (5:07 / km)

ran right past a 30 pointer and back way to early...disappointing

warm-up/cool-down 25:00 [3]

intervals 24:00 [3]

8 x 400m hill loops
1.50, 1.48, 1.47, 1.47, 1.46, 1.46, 1.47, 1.48

running 27:19 [3] 5.04 km (5:25 / km)

New Years morning run around Greenwich