Training Log Archive: MCrone

In the 7 days ending May 18, 2014:

0:57

0:00

Event: GOC Urban 8 Heronbridge College

Orienteering race (HeronBridge College) 18:45 [3] **** 3.7 km (5:04 / km) +72m 4:37 / km
spiked:27/33c shoes: Inov8 Flite 195

Orienteering (Women's Course) 18:30 [3] 3.4 km (5:26 / km) +60m 5:00 / km
shoes: Inov8 Flite 195

Running warm up/down 20:00 [3]
shoes: Nike Pegasus 29 Shield 1113

Running 25:00 [3]
shoes: Nike Pegasus 29 Shield 1113

20 mins

4 strides

Running intervals 40:00 [3]
shoes: Inov8 Flite 195

Warm up/ down

5 x 300m (15 minutes rest) 5 x 300m
47-48 seconds per 300
50 seconds rest between intervals

Orienteering 27:10 [3]
shoes: Nike Pegasus 29 Shield 1113

Running warm up/down 13:00 [3]
shoes: Nike Pegasus 29 Shield 1113

Running intervals 40:00 [3]
shoes: Inov8 Flite 195

10 mins warm up/down

4 x 600m (5 minutes rest)
1:39, 1:39, 1:42, 1:41

8 minutes rest

4 x 150m accelerations (2 minutes rest)
21-22

Running 40:00 [3]
shoes: Nike Pegasus 29 Shield 1113