Training Log Archive: MCroneIn the 7 days ending Jan 25, 2010:
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Monday Jan 25, 2010 #
Running 23:00 [3] 5.5 km (4:11 / km)
shoes: Salomon Wings
Sunday Jan 24, 2010 #
Event: Gauteng Short Course Zoo
Running warm up/down 15:00 [3]
shoes: New Balance 749
9 AM
Orienteering race 21:13 [5] 3.5 km (6:04 / km)
shoes: New Balance 749
Raced at the zoo today.
C1: Still getting into the map. Made a bit of a route choice mistake. Lost perhaps 5-10 seconds.
C2: Took the road to 2. Went quite well. Saw the control spot on, wasn't reading ahead really but I knew which direction to go to 3.
C3: Went too far to the left and so had to run along the fence but saw people coming out of the area where the control was. Saw the women's control first but I saw the back of the crag. Perhaps lost 5-10 seconds.
C4: Saw this as a really long running leg. Cut through the central region where the Gazebo was near the start. Seemed like a good choice.
C5: Completely missed the second route choice to 5. Went out of 4 the way that I had come. Lost perhaps 10-15 seconds, though I am not sure how much faster the other route choice was because it was quite twisty.
C6: Again missed a route choice straight in between the cages and went along the road instead. A bit silly, I was a bit distracted seeing someone that I had started with. Lost perhaps 20 seconds here.
C7: Had a good route to 7. The control was well hidden but don't think that I really lost any time here.
C8: Took the same route as alex and dylan to 8. Took the stairs near the end. Found it quite easily.
C9: Contemplated the two routes and chose the slightly slower one. Lost perhaps 5-10 seconds here.
C10: Didn't have much of an issue finding 10, didn't know if I could jump the wooden fence (it wasn't marked) so may have lost a bit of time waiting for a gap.
C11: Seemed pretty straight forward for this control. Read a bit ahead and decided which way to go to 12.
C12: Seemed to have the best split to 12.
C13: Had a shocker of number 13. Went too far and had to backtrack, even though I only overshot slightly I probably lost 30-35 seconds.
Finish: Pretty good, could have jumped the low brick walls a bit better.
Time Lost: 1:15 - 1:40
C1: Still getting into the map. Made a bit of a route choice mistake. Lost perhaps 5-10 seconds.
C2: Took the road to 2. Went quite well. Saw the control spot on, wasn't reading ahead really but I knew which direction to go to 3.
C3: Went too far to the left and so had to run along the fence but saw people coming out of the area where the control was. Saw the women's control first but I saw the back of the crag. Perhaps lost 5-10 seconds.
C4: Saw this as a really long running leg. Cut through the central region where the Gazebo was near the start. Seemed like a good choice.
C5: Completely missed the second route choice to 5. Went out of 4 the way that I had come. Lost perhaps 10-15 seconds, though I am not sure how much faster the other route choice was because it was quite twisty.
C6: Again missed a route choice straight in between the cages and went along the road instead. A bit silly, I was a bit distracted seeing someone that I had started with. Lost perhaps 20 seconds here.
C7: Had a good route to 7. The control was well hidden but don't think that I really lost any time here.
C8: Took the same route as alex and dylan to 8. Took the stairs near the end. Found it quite easily.
C9: Contemplated the two routes and chose the slightly slower one. Lost perhaps 5-10 seconds here.
C10: Didn't have much of an issue finding 10, didn't know if I could jump the wooden fence (it wasn't marked) so may have lost a bit of time waiting for a gap.
C11: Seemed pretty straight forward for this control. Read a bit ahead and decided which way to go to 12.
C12: Seemed to have the best split to 12.
C13: Had a shocker of number 13. Went too far and had to backtrack, even though I only overshot slightly I probably lost 30-35 seconds.
Finish: Pretty good, could have jumped the low brick walls a bit better.
Time Lost: 1:15 - 1:40
Saturday Jan 23, 2010 #
8 AM
Mountain Biking 2:00:00 [3] 15.0 km (8:00 / km)
Went to Teak Place and did a few of the courses quite slowly with my cousin. Looking forward to going back and doing the entire blue course though.
Friday Jan 22, 2010 #
Note
(rest day)
Had registration today. Was given two injections and told by the lovely nurse not to excercise for 24 hours. My arm still hurts...
Thursday Jan 21, 2010 #
6 PM
Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: New Balance 749
Circuit 20:00 [4]
Sets of 4,6,8,10,10. Situps, burpees, stairs, jumping jacks, squats.
Wednesday Jan 20, 2010 #
4 PM
Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Salomon Wings
Running intervals (Speed Session) 10:00 [3]
shoes: Salomon Wings
30 seconds on, 30 seconds off x 10
Tuesday Jan 19, 2010 #
Paddle 30:00 [3]
Paddle with Alex. I found new muscles in my arms that I didn't think that I had.