Training Log Archive: Nails

In the 7 days ending Nov 25, 2014:

1:10

0:00

Running 30:00 [3] 5.0 km (6:00 / km) +150m 5:13 / km

Nether edge lunch shuffle. Quads/shins/hip flexors buggered (football). Time to get back at it!

Football 1:00:00 [1] 3.5 km (17:09 / km)

Event: SPOOK Weekend

Orienteering 40:00 [5] 6.0 km (6:40 / km) +250m 5:31 / km

Spook relays

Running 1:10:00 [3] 12.0 km (5:50 / km) +250m 5:17 / km

Down to hunters bar, up parks, mines, ox stones, causeway and over to the fox house.

Running 1:10:00 [2] 10.5 km (6:40 / km) +350m 5:43 / km

Win hill with ZW. Both of us sore so pretty slow.