Training Log Archive: nmulderIn the 1 days ending Feb 18, 2009:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||
| |||||||
| We |
Wednesday Feb 18, 2009 #
Mountain Biking 1:01:12 [3] 21.64 km (21.2 kph)
shoes: Specialized Epic Comp 2006
0615 - Tar route down Moncor, Silverpine, then back via Robindale and a loop below Northcliff hill. Av 21.2 Mx 45.3
Gym (Bio) 1:00:00 [4]
1000 - Things got serious today. Much tougher than week 1. Lots of quad squats, bridges and push-ups on a small medicine ball. Am going to be sore tomorrow.
Orienteering intervals 21:33 [4] 3.9 km (5:32 / km) +73m 5:03 / km
shoes: Salomon 3D Pro black #9
1715 - Interval training at Wits. 6 sets of approx 500 - 600m each, with 4 controls. Some very nice technical planning with some good route choices in spots. Lots of spectators to avoid and stairs to be climbed. I collected controls on leg 4, hence slower time. Intervals were: 2.41, 2.19, 2.51, 5.42, 3.46, 4.11.
Track / Speed Work warm up/down 7:30 [1] 1.2 km (6:15 / km)
shoes: Salomon 3D Pro black #9