Training Log Archive: Gavin

In the 7 days ending Oct 9, 2017:

1:30

0:00

Event: SVO Susquehanna Stumble XIX

11 AM

Orienteering 1:24:30 [5] 6.11 mi (13:50 / mi) +270m 12:10 / mi

Fair Hill Stumble

core 1:00:00 [3]

Chest, biceps and abs, 1 hour circuit.

6 PM

Running warm up/down (treadmill) 15:00 [3] 1.75 mi (8:34 / mi)

cool down to work out lactic acid/ stretch

Running 36:46 [4] 4.5 mi (8:10 / mi)

weight lifting 1:30:00 [3]

biceps, shoulders, abs

Speed workout 23:00 [5] 3.0 mi (7:40 / mi)

400-800-1200-1200-800-400 @ 730 avg mile plus cool down

9 AM

Trail Running hills 1:10:00 [4] 6.51 mi (10:45 / mi) +750m 7:55 / mi

Run at Susquehanna State park. Hill and ridge loop