Training Log Archive: asha

In the 1 days ending Jan 25, 2014:

activity

time

miles

Orienteering

52:14

5.28

(9:53)

8.5

(6:09)

Run

31:47

3.73

(8:32)

6.0

(5:18)

Drills

15:00

Total

1:39:01

9.01

14.5

1:39

0:00

9 AM

Run warm up/down 5:30 [3] 1.0 km (5:30 / km)
shoes: Nike Free Run 3.0

Run tempo 13:17 [5] 3.0 km (4:26 / km)
shoes: Nike Free Run 3.0

3km time trial. not happy with time, 44secs off PB but okay enough without being fresh

2 PM

Drills 15:00 [3]
shoes: Nike Free Run 3.0

Run warm up/down 3:00 [3] 0.5 km (6:00 / km)
shoes: Nike Free Run 3.0

Orienteering race 25:00 [5] ** 4.5 km (5:33 / km)
shoes: Nike Free Run 3.0

Two person relay sprint training

Run warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: Nike Free Run 3.0

5 PM

Run warm up/down 4:00 [3] 0.5 km (8:00 / km)
shoes: Nike Free Run 3.0

struggled to do a reasonable warm-up, and don't think i succeeded

Orienteering race 27:14 [4] *** 4.0 km (6:49 / km)
shoes: Nike Free Run 3.0

Sprint Canberra #3 at CSIRO, very very slow