Training Log Archive: asha

In the 1 days ending Jan 23, 2014:

activity

time

miles

Orienteering

57:36

4.04

(14:16)

6.5

(8:52)

Run

17:15

1.86

(9:15)

3.0

(5:45)

Total

1:14:51

5.9

(12:41)

9.5

(7:53)

1:14

0:00

Event: Sprint Canberra

2 PM

Run warm up/down 8:30 [3] 1.5 km (5:40 / km)
shoes: Nike Free Run 3.0

Orienteering intervals 20:00 [4] *** 1.5 km (13:20 / km)
shoes: Nike Free Run 3.0

3x500m maze o' intervals with big breaks

Run warm up/down 5:50 [3] 1.0 km (5:50 / km)
shoes: Nike Free Run 3.0

Orienteering tempo 4:50 [5] ** 1.0 km (4:50 / km)
shoes: Nike Free Run 3.0

junior girls mass start race

Run warm up/down 2:55 [2] 0.5 km (5:50 / km)
shoes: Nike Free Run 3.0

5 PM

Orienteering race 32:46 [4] *** 4.0 km (8:12 / km)
shoes: Nike Jana Star

Sprint Canberra race #1, had a terrible run didnt even know what i was doing half the time, and was running insanely slow