Training Log Archive: A damp otterIn the 7 days ending Jan 27, 2014:
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Tu | We | Th | Fr | Sa | Su | Mo |
Warm up/ Warm down warm up/down (warm up jog ) 9:45 [2] 1.8 km (5:25 / km)
shoes: Inov8 f-lite 195 (blue)
Orienteering race (sprint Canberra day 5) 15:47 [4] 4.28 km (3:41 / km)
shoes: Inov8 f-lite 195 (blue)
Warm up/ Warm down warm up/down (warm down jog) 5:00 [2] 0.7 km (7:09 / km)
shoes: Inov8 f-lite 195 (blue)
Orienteering (O sprint intervals) 11:35 [4] *** 2.84 km (4:05 / km)
spiked:8/11c shoes: Inov8 f-lite 195 (blue)
Orienteering race (sprint Canberra day 4) 20:49 [4] *** 3.95 km (5:16 / km) +70m 4:50 / km
spiked:16/22c shoes: Inov8 f-lite 195 (blue)
Warm up/ Warm down warm up/down (warm down jog) 6:46 [2] 1.02 km (6:38 / km)
shoes: Inov8 f-lite 195 (blue)
Warm up/ Warm down warm up/down (Warm up jog ) 8:36 [2] 1.65 km (5:13 / km)
shoes: Inov8 f-lite 195 (blue)
Running race (3k time trial) 9:38 [5] 3.0 km (3:13 / km)
shoes: Inov8 f-lite 195 (blue)
Warm up/ Warm down warm up/down (Warm up ) 7:00 [2] 0.9 km (7:47 / km)
shoes: Inov8 f-lite 195 (blue)
Orienteering race (Pairs relay) 17:53 [4] 4.73 km (3:47 / km)
shoes: Inov8 f-lite 195 (blue)
Orienteering race (Sprint Canberra day 3) 17:36 [4] *** 4.01 km (4:23 / km)
spiked:22/21c shoes: Inov8 f-lite 195 (blue)
Warm up/ Warm down (Warm down ) 4:59 [2] 0.79 km (6:18 / km)
shoes: Inov8 f-lite 195 (blue)
Warm up/ Warm down warm up/down (warm up) 10:10 [2] 2.13 km (4:46 / km)
shoes: Inov8 f-lite 195 (blue)
Running tempo (3k punching technique) 10:57 [4] *** 3.0 km (3:39 / km)
19c shoes: Inov8 f-lite 195 (blue)
Orienteering race (Sprint Canberra day 2) 12:20 [4] *** 2.54 km (4:51 / km) +40m 4:30 / km
spiked:22/25c shoes: Inov8 f-lite 195 (blue)
Warm up/ Warm down warm up/down (Warm down) 9:27 [2] 1.68 km (5:38 / km)
shoes: Inov8 f-lite 195 (blue)
Warm up/ Warm down warm up/down (Warm up + down ) 7:50 [2] 1.43 km (5:29 / km)
shoes: Inov8 f-lite 195 (blue)
Warm up/ Warm down warm up/down (Warm up ) 6:32 [2] 1.38 km (4:44 / km)
shoes: Inov8 f-lite 195 (blue)
Orienteering race (Sprint Canberra: AIS) 18:49 [4] *** 4.38 km (4:18 / km)
spiked:17/22c shoes: Inov8 f-lite 195 (blue)
Running (30 min easy run) 30:20 [2] 6.71 km (4:31 / km)
shoes: Inov8 f-lite 195 (blue)