Training Log Archive: dersu

Orienteering (shadowing) 1:00:00 [1] * 2.5 km (24:00 / km)
shoes: Black Free 5

Orienteering race (classic) 1:36:41 [3] *** 5.8 km (16:40 / km) +190m 14:19 / km
spiked:14/19c shoes: John Deere Spikes

Jogging 12:00 [1] 1.0 mi (12:00 / mi)
shoes: Free 3.0 12

Weightlifting (medium) 20:00 [3]

Running hills (fartlek) 25:00 [3] 2.5 mi (10:00 / mi) +100m 8:54 / mi
shoes: Mick Joggers

Jogging (trail) 1:00:00 [1] ** 5.0 mi (12:00 / mi)
shoes: Black Free 5

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

Jogging (treadmill) 6 [1] 0.5 mi (12 / mi) +20m 11 / mi
shoes: White NB 205 pair 3

Running (treadmill) 23:30 [2] 2.5 mi (9:24 / mi) +40m 8:57 / mi
shoes: White NB 205 pair 3

Jogging warm up/down 12:00 [1] 1.0 mi (12:00 / mi)
shoes: Hallo'en Waffle Racers

Orienteering race (sprint) 15:36 [5] *** 2.6 km (6:00 / km)
spiked:11/13c shoes: Hallo'en Waffle Racers

Orienteering race (sprint) 16:44 [5] *** 2.8 km (5:59 / km)
spiked:12/12c shoes: Hallo'en Waffle Racers

Orienteering (control pickup) 30:00 [1] 1.8 km (16:40 / km)
shoes: Hallo'en Waffle Racers

Jogging 50:00 [1] 4.29 mi (11:40 / mi)
shoes: Black Free 5

Jogging warm up/down 45:00 [1] * 4.0 mi (11:15 / mi)
shoes: White NB 205 pair 2

Weightlifting (light) 15:00 [2]

Running (track) 10:00 [3] 1.0 mi (10:00 / mi)

Jogging warm up/down (treadmill) 15:00 [1] 1.25 mi (12:00 / mi) +20m 11:26 / mi
shoes: White NB 205 pair 3

Weightlifting (light) 10:00 [2]

Running (treadmill) 40:00 [1] 4.3 mi (9:18 / mi) +70m 8:51 / mi
shoes: White NB 205 pair 3

Swimming 10:00 [1]

Running 1:00:00 [1] 6.0 mi (10:00 / mi)
shoes: Free 3.0 13

Jogging 18:00 [1] 1.5 mi (12:00 / mi)
shoes: Free 3.0 13

Jogging warm up/down 25:00 [1] 2.0 mi (12:30 / mi)
shoes: Mick Joggers

Running tempo (grass) 4:14 [2] 1.0 km (4:14 / km)
shoes: Mick Joggers

Running intervals (grass) 15:00 [3] 2.77 mi (5:25 / mi)
ahr:168 max:178 shoes: Mick Joggers