Training Log Archive: Slowe

In the 7 days ending Jan 12, 2015:

3:09

0:00

7 PM

Running 45:19 [3] 6.23 km (7:16 / km) +100m 6:44 / km

5 x 30m
Plus a few efforts

Event: BOK Club and ASO Event

Orienteering 1:07:41 [3] 7.1 km (9:32 / km) +200m 8:21 / km
(sick)

Bok event at Wye Valley mucked up #2 also very slow and tired.

Event: BOK Western Night League

9 AM

Running (Parkrun) 22:45 [3] 5.01 km (4:32 / km)
(sick)

12 PM

Orienteering 1:48:29 [3] 9.65 km (11:15 / km) +100m 10:41 / km
(sick)

Welsh squad training did the route choice with Cecil then did a picture excercise followed by a odds and evens relay.

5 PM

Orienteering race (Night score ) 57:52 [3] 5.43 km (10:39 / km) +100m 9:45 / km
(sick)