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Training Log Archive: Carl006

In the 10 days ending Jul 27, 2017:

activity	#	time	miles		km		+m
Orienteering	3	2:17:53	5.53		8.9		250	13 /	13c	100%
Yoga	1	1:00:00
Running	1	45:00	4.35		7.0
Cycling	1	30:00
Strenght	1	30:00
Park Run	1	28:26	3.11	(9:09)	5.0	(5:41)	95
Total	8	5:31:19	12.99		20.9		345	13 /	13c	100%

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Thursday Jul 27, 2017 #

10 AM

Running (Warm up and Cool down) 10:00 [3] 2.0 km (5:00 / km)
shoes: Salomon S-LAB Sense Ultra

Running (Agility/speed training ) 30:00 [3] 5.0 km (6:00 / km)
shoes: Salomon S-LAB Sense Ultra

Had a gap in my time table at varsity, so managed to make it down to the fields to do some training
5 sets of X drill
1 set of shuttles across soccer field
5 sets of L drill

Running (Stretching ) 5:00 [3]
shoes: Salomon S-LAB Sense Ultra

Wednesday Jul 26, 2017 #

6 PM

Cycling 30:00 [3]
ahr:158 max:173 shoes: Merell Mix Master Flare

Had planned on doing an hour long cycling session, but feeling a little stiff and sore still, and have a heavy session planned for tomorrow

Tuesday Jul 25, 2017 #

3 PM

Orienteering (Virtual O) 15:00 [3]

Still in the stages of learning the control on the game, but great practice for quick route choice decisions.

Monday Jul 24, 2017 #

2 PM

Orienteering (Virtual O) 15:00 [3]

6 PM

Strenght (Core) 30:00 [3]
shoes: Salomon S-LAB Sense Ultra

Really good getting back into doing so core strength training again.

Good start to my new training plans for the future.

7 PM

Yoga 1:00:00 [3]

Great first Yoga Session since being back from JWOC.

Really good feeling after all the stretching out of some damaged muscles.
Eagle pose was a new pose that was learnt today and took some really good core and balance

Sunday Jul 23, 2017 #

9 AM

Orienteering race (Hennops Long O) 1:47:53 [3] ** 8.9 km (12:07 / km) +250m 10:38 / km
ahr:163 max:205 spiked:13/13c shoes: Salomon S-LAB Speedcross

Was a really great navigational race, no navigational errors at all. I think that it might have been to easy navigating now, due to the visibility and being used to the dense Finnish forests.

Struggled quite alot with my ankle (injured it after the Relay at JWOC walking to the car), i also struggled with my calf which was a recurring injury from before JWOC.

This basically meant that i walked 90% of the course today and just focused on my navigation.

Blue - Splits

Saturday Jul 22, 2017 #

8 AM

Park Run (Modderfontein ) 28:26 [3] 5.0 km (5:41 / km) +95m 5:12 / km
ahr:181 max:197

Took the run today a bit easier to ease into running for tomorrows race.

Struggled a bit with my ankle and my calf, due to injury prior and during JWOC.

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