Training Log Archive: iriharding

In the 7 days ending Nov 17, 2007:

activity

time

miles

Orienteering

1:08:00

2.8

(24:19)

4.5

(15:07)

400

20 /

21c

95%

Road running

36:00

3.6

(10:00)

5.79

(6:13)

Trail running

18:00

1.24

(14:29)

2.0

(9:00)

Total

2:02:00

7.64

(15:58)

12.29

(9:55)

450

20 /

21c

95%

1:26

0:00

Trail running 18:00 [3] 2.0 km (9:00 / km)

warm up before OTNT

Orienteering 1:08:00 [3] ** 4.5 km (15:07 / km) +400m 10:28 / km
spiked:20/21c

OTNT at Cherokee Park; lots of yo yoing up and down the bluffs.

Road running 36:00 [3] 3.6 mi (10:00 / mi) +50m 9:35 / mi

run around neighbourhood hills w / Lori