Training Log Archive: iriharding

In the 1 days ending Jun 5, 2010:

activity

time

miles

Orienteering

1:12:17

5.03

(14:22)

8.1

(8:55)

120

32 /

35c

91%

Balance ball work out

20:00

muscle specific exercises

5:00

Total

1:37:17

5.03

8.1

120

32 /

35c

91%

1:37

0:00

Event: MNOC Nerstrand Woods SP

8 AM

Balance ball work out (upper body) 20:00 [2]

9 AM

muscle specific exercises (L shoulder) 5:00 [2]

45 deg lift 4 and 8 lb 20 each , curls 4 and 8 20 each

3 PM

Orienteering race (score O) 56:26 [4] *** 6.1 km (9:15 / km) +100m 8:33 / km
spiked:17/20c shoes: Salomon wings bright green

MNOC members only meet at Nerstrand - 60 min score O - very wet

5 PM

Orienteering race (sprint) 3:12 [3] *** 0.4 km (8:00 / km)
spiked:5/5c shoes: Salomon wings bright green

micro O sprint at Nerstrand MNOC Members only meet

Orienteering race (sprint ) 12:39 [3] *** 1.6 km (7:54 / km) +20m 7:26 / km
spiked:10/10c shoes: Salomon wings bright green

sprint at Nerstrand