Training Log Archive: CsmithIn the 7 days ending Mar 18, 2017:
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Saturday Mar 18, 2017 #
Running 45:00 [4] 10.0 km (4:30 / km)
Friday Mar 17, 2017 #
Running 30:00 [3] 6.0 km (5:00 / km)
Thursday Mar 16, 2017 #
Swimming 1:00:00 [3]
Running intervals (10x400m) 12:24 [5] 4.0 km (3:06 / km)
Running warm up/down 4:00 [3] 0.8 km (5:00 / km)
Wednesday Mar 15, 2017 #
Running 15:44 [3] 3.1 km (5:05 / km) +105m 4:20 / km
Orienteering 29:35 [3] 5.0 km (5:55 / km) +70m 5:32 / km
Orienteering 30:38 [3] 4.6 km (6:40 / km) +92m 6:03 / km
Running 16:46 [3] 2.8 km (5:59 / km) +41m 5:35 / km
Running 14:50 [3] 3.1 km (4:47 / km) +19m 4:39 / km
Tuesday Mar 14, 2017 #
Running 30:00 [3] 6.0 km (5:00 / km) +20m 4:55 / km
Monday Mar 13, 2017 #
Swimming (3*10mins 5min rest ) 40:00 [4]
Running 15:25 [3] 3.6 km (4:17 / km)
Running hills 7:18 [3] 1.4 km (5:13 / km) +50m 4:25 / km
Running hills 6:08 [3] 1.2 km (5:07 / km) +50m 4:14 / km
Running hills 7:11 [3] 1.4 km (5:08 / km) +50m 4:21 / km
Running 17:35 [3] 3.7 km (4:45 / km)
Sunday Mar 12, 2017 #
Running warm up/down 8:19 [3] 1.5 km (5:33 / km) +22m 5:10 / km
Orienteering race 34:23 [5] 5.7 km (6:02 / km) +71m 5:41 / km
spiked:8/14c
1-2 1:45 (picture)
2-3 0:20 (route choice (plan))
4-5 0:45 (wrong path (picture))
6-7 1:10 (wrong side of vegetation (picture))
9-10 1:00 (wrong path, (direction))
10-11 1:00 (route choice, (plan))
13-14 1:40 (direction, picture)
total 7:40
6:28 behind 1st
still not back 100% fit after just over a week off with injury, only did a short course today and was pushing hard and found it very tough but sure ill be back at 100% soon.
positives:
2nd on the first leg
1st from 3-4
1st on the uphill leg 5-6 by 23 seconds
2nd from 7-8
was in 2nd place half way round 2 mistakes in the second half dropped me down to 4th.
Running 17:58 [3] 3.48 km (5:10 / km)