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Training Log Archive: AdventureGirl!

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Orienteering5 2:59:31 11.66(15:24) 18.77(9:34) 49081c
  Running7 2:07:45 13.37(9:33) 21.51(5:56)
  Stretching/yoga/drills5 44:00
  Total11 5:51:16 25.03 40.28 49081c
  [1-5]11 5:46:16

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MoTuWeThFrSaSu

Sunday Sep 25, 2016 #

8 AM

Running warm up/down (Grass ) 9:00 [1] 1.37 km (6:34 / km)
shoes: NB Vazee Summit

Stretching/yoga/drills warm up/down 7:00 [1]

9 AM

Orienteering race (Sprint ) 18:58 [5] *** 3.3 km (5:45 / km) +70m 5:12 / km
23c shoes: NB Vazee Summit

Running warm up/down (Grass) 6:00 [1] 0.83 km (7:14 / km)
shoes: NB Vazee Summit

11 AM

Running warm up/down (Grass) 6:00 [1] 0.96 km (6:15 / km)
shoes: NB Vazee Summit

Stretching/yoga/drills warm up/down 5:00 [1]

12 PM

Orienteering race (Sprint relay ) 13:25 [5] *** 2.4 km (5:35 / km) +50m 5:04 / km
19c shoes: NB Vazee Summit

Saturday Sep 24, 2016 #

9 AM

Running warm up/down 10:00 [1] 1.2 km (8:20 / km)
shoes: Inov8 Oroc 280 (2)

Stretching/yoga/drills warm up/down 12:00 [1]

10 AM

Orienteering race (Long) 1:22:40 [4] ***** 6.0 km (13:47 / km) +215m 11:41 / km
17c shoes: Inov8 Oroc 280 (2)

Friday Sep 23, 2016 #

10 AM

Orienteering 20:00 [1] 2.47 km (8:06 / km)
shoes: Inov8 Oroc 280 (2)

NAOC middle model map
2 PM

Running warm up/down 15:00 [1] 1.8 km (8:20 / km)
shoes: Inov8 Oroc 280 (2)

Jog to start and warm up map (estimated time and distance)

Stretching/yoga/drills warm up/down 10:00 [1]

3 PM

Orienteering race (Middle ) 44:28 [4] *** 4.6 km (9:40 / km) +155m 8:16 / km
22c shoes: Inov8 Oroc 280 (2)

4 PM

Running warm up/down 5:00 [1] 0.75 km (6:40 / km)
shoes: Inov8 Oroc 280 (2)

Tuesday Sep 20, 2016 #

Running warm up/down 20:00 [2] 3.89 km (5:08 / km)
shoes: Mizuno Wave Inspire 11

From Mac to Kay Drage park

Stretching/yoga/drills 5:00 [1]

Running intervals (Grass) 28:50 [3] 6.41 km (4:30 / km)
shoes: Mizuno Wave Inspire 11

4x4 mins with 1:30min rest. Rest 5 (excluded). 3x2 mins with 1min rest. Stomach was not a happy camper so I wasn't running at full speed. It was also stinkin hot and no shade or water... rough.

Running 6:45 [1] 1.13 km (5:58 / km)
shoes: Mizuno Wave Inspire 11

Jog to the princess point hill

Running hills 6:40 [4] 1.04 km (6:25 / km)
shoes: Mizuno Wave Inspire 11

4x hills back to back

Running warm up/down 14:30 [1] 2.13 km (6:48 / km)
shoes: Mizuno Wave Inspire 11

Stretching/yoga/drills 5:00 [0]

Monday Sep 19, 2016 #

Note
(rest day)

This week will be an easier one because of NAOCs this weekend. Hard xc workout tomorrow and easy core/spin on Wednesday (time permitting)... This week's getting busy!

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