In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||orienteering||2|| 1:57:00|| 5.47|| 8.8|
| ||running||4|| 1:53:01|| 4.35|| 7.0|
| ||Total||4|| 3:50:01|| 9.82|| 15.8|
running warm up/down 5:00 
orienteering (peak-2-peak) 1:20:00  8.8 km (9:05 / km)
running warm up/down 15:00 
running race 24:01  7.0 km (3:26 / km)
I believe it was actually a bit over 7k but the race went fairly well. My legs were tired from the beginning of the race so that stopped me from running too much faster. On the positive side I felt I could have kept that pace forever and my fitness felt great. Next week in SOSSA I will make sure I don't jog the finish chute (unless of course I have time to walk it).
running warm up/down (ARX) 7:00 
running (ARX) 35:00 
Biathlon 2.0. 7 controls/legs heading out from the finish/start, would do 1 leg with map memory and then do the a certain number/time of an exercise depending on how many balls you threw in a bucket. Thanks to my pro shooting skills I got a good workout in.
running warm up/down 7:00 
orienteering race (score-O) 37:00 
all weeks |