Training Archive: iriharding

In the 7 days ending 2007-11-17:

activity

time

miles

climb

Orienteering

1:08:00

2.8

(24:19)

4.5

(15:06)

400

20 /

21c

95%

Road running

36:00

3.6

(9:59)

5.79

(6:12)

Trail running

18:00

1.24

(14:29)

2.0

(8:59)

Total

2:02:00

7.64

(15:58)

12.29

(9:55)

450

20 /

21c

95%

[csv]

1:26

0:00

Saturday Nov 17
	Trail running 18:00 [3]2 km (9:00 / km)

	warm up before OTNT
	Orienteering 1:08:00 [3]** 4.5 km (15:07 / km) +400m 10:28 / km
	spiked:20/21c
	OTNT at Cherokee Park; lots of yo yoing up and down the bluffs.
Sunday Nov 11
	Road running 36:00 [3]3.6 mi (10:00 / mi) +50m 5:57 / km

	run around neighbourhood hills w / Lori