Training Log Archive: pasha

In the 7 days ending Oct 14, 2013:

3:29

0:00

9 AM

Orienteering race 2:29:53 *** 15.23 km (9:51 / km) +232m 9:09 / km
ahr:149 max:167 shoes: Inov-8 Bare Grip 200 -2

Long race.

10 AM

Orienteering race (middle) 1:10:39 6.24 km (11:20 / km) +21m 11:09 / km
ahr:150 max:165 shoes: Inov-8 Bare Grip 200 -2

Middle distance.

Event: 2013 Nationals (Hamilton, CANADA)

5 PM

Trail run (worm up) 25:00 [1] 2.0 km (12:30 / km)
shoes: Inov-8 f-Lite 195 Aqua-Black

Warm up before the sprint.

6 PM

Orienteering race (sprint) 23:00 [5] 3.5 km (6:34 / km) +20m 6:23 / km
shoes: Inov-8 f-Lite 195 Aqua-Black

Sprint. Pulled the hamstring on the final spurt.

7 AM

walk (walk:parking 2 office) 12:30 [1] 1.1 km (11:22 / km) +30m 10:00 / km

6 PM

walk (walk: office2parking) 12:00 [1] 1.1 km (10:55 / km) +20m 10:00 / km

8 AM

walk (walk:parking 2 office) 31:00 [1] 2.5 km (12:24 / km) +80m 10:41 / km

2 PM

Trail run (trail/road run) 59:52 9.7 km (6:10 / km) +138m 5:46 / km
ahr:137 max:153 shoes: Inov-8 f-Lite 195 viva Brazil

Around plantations run with Haley and Amanda. Gourges day.

6 PM

Tennis (doubles play) 1:30:00 [3]
shoes: Inov-8 Bare X-Lite 150 white/r

Subbed for Ana in her group. Played doubles and singles with Ken, Don, Gil, Ron and Mary. 7:2 (+D-(M+R)), 3:5(D-(G+K)), 8:0(D).

walk (walk from office) 29:00 [1] 2.5 km (11:36 / km) +20m 11:09 / km

8 AM

walk (walk:parking 2 office) 17:00 [1] 1.4 km (12:09 / km) +50m 10:18 / km

2 PM

Trail run (trail/road run) 50:00 [3] 8.14 km (6:09 / km) +120m 5:43 / km
shoes: Inov-8 f-Lite 195 viva Brazil

Run with Amanda along the E Recreational Way, Game Farm rd, Ellis Hollow and then to the second part of E Recreational Way and back.

6 PM

walk (walk from office) 16:00 [1] 1.4 km (11:26 / km)