Training Log Archive: jgreenIn the 7 days ending May 6, 2012:
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Sunday May 6, 2012 #
orienteering race (Lautentia Farm) 1:14:53 [3] 9.87 km (7:35 / km) +450m 6:11 / km
tough running in the rocks. felt very drained afterwards.
several mistakes that should have had me ahead of Nick. I battled along the top of the ridge. not sure if I should have stayed lower rather than go over the top.
all in all a good day out.
http://www.endomondo.com/workouts/53663547
9.87km run on the 8km course, and the 385m climb was 450 for me?
several mistakes that should have had me ahead of Nick. I battled along the top of the ridge. not sure if I should have stayed lower rather than go over the top.
all in all a good day out.
http://www.endomondo.com/workouts/53663547
9.87km run on the 8km course, and the 385m climb was 450 for me?
Saturday May 5, 2012 #
cycle 2:19:00 [3] 4500.0 km (2 / km) +420m 2 / km
down an dback on the spruit.
new record from the scout hall to the end of 37.48.
new record from the scout hall to the end of 37.48.
Friday May 4, 2012 #
run warm up/down 20:00 [3]
shoes: xa comp
3km warm up to zoo lake and stretching
run intervals 7:36 [4] 2.4 km (3:10 / km)
shoes: xa comp
6 x 400m on 4 mins
1.15
1.15
1.15
1.17
1.17
1.17
was supposed to be 8 but I ran out of steam - this was the first session of 400 m intervals
1.15
1.15
1.15
1.17
1.17
1.17
was supposed to be 8 but I ran out of steam - this was the first session of 400 m intervals
run warm up/down 20:00 [3]
shoes: xa comp
run back to work - 2.5km with some (very little) streatching
Wednesday May 2, 2012 #
run (hill intervals) 45:00 [3] 7.0 km (6:26 / km) +280m 5:21 / km
slept:8.0 weight:75kg shoes: xa comp
forgot HRM.
intervals on the lower section of westcliff stairs.
2 x 150m turned out to be 6x220m in 1.25 each with 1min back down between each. no resting between them.
then a 2.5km warm down back to work.
nice session - calfs are feeling better. glutes not yet stong enough to run up fast...
intervals on the lower section of westcliff stairs.
2 x 150m turned out to be 6x220m in 1.25 each with 1min back down between each. no resting between them.
then a 2.5km warm down back to work.
nice session - calfs are feeling better. glutes not yet stong enough to run up fast...
Physio/bio etc (physio) 45:00 [3]
improving nicely - need to focus on the strength exercises. Core and Glutes...
Tuesday May 1, 2012 #
run warm up/down 30:00 [3]
shoes: black hitec inf lite
Round the track and some stretching...
9 AM
run race (3000 timetrial) 10:46 [5] 3.0 km (3:35 / km)
ahr:179 max:187 shoes: black hitec inf lite
Was a tough run alone with a fair head wind on the back straight. Second last lap was shocking into the wind, dropped to 4 mins per kay.
Went through in 330, 345, 331.
Satisfied with the time giving the calf problems I have been having. Good kick at the end but it should have been twice as long.
Went through in 330, 345, 331.
Satisfied with the time giving the calf problems I have been having. Good kick at the end but it should have been twice as long.