Training Archive: Fraser RossIn the 7 days ending 2006-10-08:
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| M | T | W | H | F | S | S | |||||||
Sunday Oct 8 | ||
| Orienteering warm up/down 10 [1]1 km (10 / km) | |
| shoes: Jalas High Cuts | ||
| Orienteering race (Long) 1:00:00 [2]**** 4 km (15:00 / km) | |
| spiked:5/6c slept:7.0 (sick) shoes: Jalas High Cuts | ||
| I think I ate something realy bad at the banquet. Because when I was out there I had some gastro problems and had to come back in half way through. Other then that I had a good first few controles. | ||
Saturday Oct 7 | ||
| Orienteering race (Middle Distance) 46:42 [4]***** 3.6 km (12:58 / km) +50m 12:08 / km | |
| spiked:6/13c shoes: Jalas High Cuts | ||
| I had a pretty bad race. I just could not get into the map. I was constantly out of touch and just wandering around. Altought I did have a few good controles. | ||
| Orienteering warm up/down 20:00 [1]2 km (10:00 / km) | |
| shoes: Jalas High Cuts | ||
7b - Splits | ||
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 | ||