Training Archive: Fraser RossIn the 7 days ending 2006-10-06:
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| S | S | M | T | W | H | F | |||||||
Friday Oct 6 | ||
| Event: 2006 North American Championships (Golden Leaf Orienteering Fest) | ||
| Orienteering race (Sprint) 17:46 [5]* 3.2 km (5:33 / km) | |
| spiked:16/18c shoes: Salomon running shoes | ||
| I had a pretty good race.
I just made a few small route choice errors and on the second last control I made a 15 second mistake where I ran right by the opening. | ||
| Orienteering warm up/down 35:00 [1]3 km (11:40 / km) | |
| shoes: Salomon running shoes | ||
| Ran on the warm up map for a bit.
And just ran around the site for a warm up and cool down. | ||
Sprint 4 - Splits | ||
Thursday Oct 5 | ||
| Squash 1:40:00 [2]5 km (20:00 / km) | |
| shoes: Prince Squash Shoe | ||
Wednesday Oct 4 | ||
| Cross Country warm up/down 40:00 [2]4 km (10:00 / km) | |
| shoes: Salomon running shoes | ||
| Cross Country intervals 20:00 [4]3 km (6:40 / km) | |
| shoes: Salomon running shoes | ||
| Today was sprints.
400m x 5 with 200m break. My times for each 400 m leg was 1:05 1:11 1:18 1:17 1:07 | ||
Monday Oct 2 | ||
| Squash 1:45:00 [3]4 km (26:15 / km) | |
| shoes: Prince Squash Shoe | ||
Sunday Oct 1 | ||
| Swimming (NLS training) 1:30:00 [3] | |
| I started my life gaurding course. It's four hours every Sunday. So thats kinda long, it's 2 hours in class and 2 hours in the water. Today we did some training with bricks and a bunch of diffrent laps. I had froggoten how much front crawl hurt me. I would always get realy bad foot cramps and run out of breath. So I had to resort to breat stroke. | ||
| C • I have the same problem with b... 3 | ||
Saturday Sep 30 | ||
| Squash 1:00:00 [2]3 km (20:00 / km) | |
| shoes: Prince Squash Shoe | ||
| Cross Country race (5 Km Race) 20:10 [5]5 km (4:02 / km) | |
| shoes: Salomon running shoes | ||
| Went to a race in Gagetown.
It was a kinda crappy course, where we ran around a field doing a bunch of laps and zig zags and 180 degree turns which I found slowed me down. Also there were lots of "rolling hills" which I found realy sapped me. But I had a fairly good race started off at a nice paced probaly in about 40th place. In the lsat 2km I started passing lots of people as I picked up the pace. I finished in 13th place. So I had a fairly good race technicaly. | ||