Core/Strength race (first day of testing) 12:58 [4] 3.0 km (4:19 / km)
3K running test. My lower left calf muscle was somewhat sprained so I used my compression socks to run. Felt good, relaxed, but could have gone faster!! Took 2 seconds off last months testing. :)
12:58
3.00KM
4:27/KM
164 calories
L1 4:11
L2 4:38
L3 4:10
DONE!
Core/Strength 10:00 [3]
10 minutes of abs right after the running test and stretching.
Orienteering 10:16 [3] 2.06 km (4:59 / km)
w/u
Ran to the 4H loop, did a full loop once we were there and then ran into the dog park field/baseball diamond area.
10:16.7
2.06 KM
4:59 / KM
114 calories
L1 5:25
L2 4:35
L3 0:17 (0.06 KM)
Orienteering 40:00 [4] 4.79 km (8:21 / km)
w/o
"dice" game
1. Tom's choice; 1 loop of the 4H loop.
4:09.7
1.04 KM
4:00 / KM
58 cal
L1 3:57
L2 0:13 (0.04 KM)
1 minute rest
2. Stefan's choice; to the top of the hill and back.
2:59.5
0.68 KM
4:24 / KM
40 calories
L1 3:00
1 minute rest
AND
20 seconds of step ups on the benches.
2 minutes rest
3. Andrew's choice, to the second fork near the woodroffe bridge and then back along the grass by the hill.
5:43.2
1.20 KM
4:46 / KM
69 calories
L1 4:39
L2 0:07 (0.20 KM)
3 minutes rest
4. Phillip's choice; to the bridge by the transit way, back to the fork and run along the grass to the start.
4:29.4
1.02 KM
4:24 / KM
58 calories
L1 4:25
L2 0:05 (0.02 KM)
3 minutes rest
5. Cathy's choice; run to the hop of the hill, down to the bottom, back up to the top and then back to the bottom again, then run back to the start.
3:56.7
0.85 KM
4:38 / KM
49 calories
L1 3:57 (0.85 KM)
2 minutes rest
Orienteering 5:30 [2] 0.85 km (6:28 / km)
w/d
Ran from the dog park/baseball field back to the Frank Ryan park parking lot at a nice and easy pace.
5:15.7
0.85 KM
5:30 / KM
48 calories
L1 5:15 (0.85 KM)