Training Log Archive: dersu

Jogging 45:00 [1] 3.75 mi (12:00 / mi)
shoes: Free 3.0 12

Jogging warm up/down (treadmill) 9:00 [1] 0.75 mi (12:00 / mi) +20m 11:05 / mi
shoes: White NB 205 pair 3

Swimming 10:00 [1]

Running warm up/down 15:00 [1] 1.5 mi (10:00 / mi)
shoes: Mick Joggers

Orienteering race (woodsprint) 18:18 [4] *** 2.5 km (7:19 / km) +100m 6:06 / km
spiked:11/12c shoes: Mick Joggers

Orienteering race (sprint) 12:35 [5] *** 2.4 km (5:15 / km)
max:192 spiked:12/12c shoes: Mick Joggers

Orienteering (control pickup) 40:00 [1] 4.0 km (10:00 / km)
shoes: Mick Joggers

Jogging (grass) 1:05:00 [1] 5.42 mi (12:00 / mi) +100m 11:21 / mi
shoes: Black Free 5

Jogging 8:00 [1] 0.76 mi (10:30 / mi)
shoes: Free 3.0 12

Jogging warm up/down 17:00 [1] 1.62 mi (10:30 / mi)
shoes: Mick Joggers

Running hills (fartlek) 1:00:00 [4] 7.0 mi (8:34 / mi) +200m 7:52 / mi
ahr:144 max:182 shoes: Mick Joggers

Jogging 22:00 [1] 2.0 mi (11:00 / mi) +50m 10:12 / mi
shoes: Free 3.0 13

Jogging warm up/down 30:00 [1] 2.5 mi (12:00 / mi)
shoes: Free 3.0 12

Running (track) 10:00 [4] 1.0 mi (10:00 / mi)
shoes: Fancy spikes

Nordic Track (reading) 30:00 [1]

Running 12:00 [1] 1.2 mi (10:00 / mi)
shoes: Free 3.0 13

Nordic Track (reading) 45:00 [1]

bicycling 1:00:00 [1]

Weightlifting (light) 15:00 [2]

Jogging warm up/down 18:00 [1] 1.5 mi (12:00 / mi) +30m 11:18 / mi
shoes: White NB 205 pair 2

Running race (road) 20:00 [4] 5.0 km (4:00 / km) +65m 3:45 / km
shoes: White NB 205 pair 2

Jogging 1:05:00 [1] 6.2 mi (10:29 / mi)
shoes: Free 3.0 13

Jogging warm up/down (track) 23:00 [1] 2.25 mi (10:13 / mi)
shoes: Green Kangaroos

Running intervals (track) 2:40 [3] 1.0 km (2:40 / km)
shoes: Green Kangaroos