Training Log Archive: Spongey

In the 1 days ending Dec 1, 2017:

activity

time

miles

Orienteering

1:11:30

6.03

(11:52)

9.7

(7:22)

Run

1:05:26

8.82

(7:25)

14.2

(4:36)

Total

2:16:56

14.85

(9:13)

23.9

(5:44)

2:16

0:00

10 AM

Run (warm up / down) 16:00 [1] 3.1 km (5:10 / km)

11 AM

Orienteering 1:11:30 [3] 9.7 km (7:22 / km)

Long style orienteering in the snow from ski golf course.
Winter wonderland but a slog

7 PM

Run (warm up / down) 40:40 [1] 8.1 km (5:01 / km)

Run 8:46 [5] 3.0 km (2:55 / km)

3km test on bislet indoor track
Some good pacing by Kris and a nice pb