Training Log Archive: Evalin B

In the 7 days ending Sep 7, 2013:

2:26

0:00

Event: Pawtuckaway Camping Weekend

Orienteering race (Green) 1:27:03 [3] 6.13 km (14:12 / km)

Orienteering race (Sprint Relay) 25:39 [3] 2.0 km (12:50 / km)

Yay Team DIES with David, Isabel, and Stephen!

Orienteering (Vampire-O) 34:00 [3] 3.63 km (9:22 / km)

The ultimate dream team with Isabel, Stephen, and Melanie!

Running warm up/down 19:00 [3] 2.0 mi (9:30 / mi)

Technical/Drills 15:00 [3]

Workout 22:36 [3]

4x the starting loop of our course.

Running warm up/down 5:00 [3] 0.6 mi (8:20 / mi)

Running warm up/down 13:00 [3] 1.4 mi (9:17 / mi)
shoes: Hoka

Technical/Drills 15:00 [3]

Running 36:35 [3] 3.84 mi (9:32 / mi)
shoes: Hoka

First mile as a group and then we split off.

Running warm up/down 4:30 [3] 0.5 mi (9:00 / mi)
shoes: Hoka

XC captain woohoo!

Running warm up/down 9:00 [3] 1.0 mi (9:00 / mi)

Technical/Drills 15:00 [3]

Workout intervals (6x800) 20:08 [5] 3.0 mi (6:43 / mi)

3:13, 3:19, 3:27, 3:33, 3:33, 3:23

Running 15:00 [3] 1.5 mi (10:00 / mi)

400 after each one

Running warm up/down 10:00 [3]

Running warm up/down 9:00 [3] 1.0 mi (9:00 / mi)

Running 24:40 [3] 2.72 mi (9:04 / mi)

Running hills 16:40 [3] 1.78 mi (9:22 / mi)

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)

Technical/Drills 15:00 [3]

Running 47:20 [3] 5.4 mi (8:46 / mi)