Training Log Archive: conör

In the 7 days ending Oct 11, 2015:

1:54

0:00

11 AM

Run (road) long 1:54:14 [2] 15.65 km (7:18 / km) +1007m 5:31 / km

Long run in the pentlands with euoc. Nice and hilly.

2 PM

Run (road) warm up/down 11:46 [2] 1.99 km (5:54 / km) +94m 4:47 / km
shoes: Innov8 212 New

Orienteering race 33:50 [4] *** 5.7 km (5:56 / km) +295m 4:43 / km
spiked:15/17c shoes: Innov8 212 New

Orienteering around Whinnie hill. Bit sluggish but enjoyed it, tried to focus a bit on getting good flow through the controls.

Run (road) warm up/down 11:03 [2] 2.15 km (5:09 / km)
shoes: Innov8 212 New

Back

5 PM

Run (road) 1:01:28 9.72 km (6:19 / km) +420m 5:12 / km
shoes: Innov8 212 New

Gentle gallop around the chair

6 PM

Orienteering 18:26 [4] **** 3.13 km (5:53 / km) +27m 5:39 / km

Sprint training around King's Buildings. Nav not great, fell into some traps, got a bit dark at the end too which made seeing the map a bit harder.

5 PM

Run (road) 24:31 [2] 3.34 km (7:20 / km) +50m 6:49 / km
shoes: Innov8 212 New

still here

Run (road) 18:39 4.05 km (4:36 / km) +5m 4:34 / km
shoes: Innov8 212 New

Fartlek, 4 x 3 mins on, 2 mins off, on grass, threshold pace w/ Euoc

Run (road) 33:37 [2] 5.68 km (5:55 / km) +10m 5:52 / km
shoes: Innov8 212 New

did some extra running totally didn't get lost on the way home