Training Log Archive: jgreenIn the 7 days ending Apr 28, 2012:
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Saturday Apr 28, 2012 #
Note
(rest day)
hang over doesn't count as sick does it?
Friday Apr 27, 2012 #
cycle 2:38:38 [3] 48.25 km (3:17 / km) +465m 3:08 / km
ahr:143 max:173
fun ride down the spruit with Sam to celebrate a long weekend...
was more finished at the end than I was expecting.
was more finished at the end than I was expecting.
Tuesday Apr 24, 2012 #
run 48:31 [4] 7.02 km (6:55 / km) +330m 5:36 / km
ahr:153 max:182 shoes: xa comp
hill session, stairs at westcliff after a 2km warmup
2.12
2.12
2.17
2.18
2.12
was supposed to be 5x200 in 2 mins, but I figure this equates.
equal time back down the stairs.
http://www.endomondo.com/workouts/50536930?country...
2.12
2.12
2.17
2.18
2.12
was supposed to be 5x200 in 2 mins, but I figure this equates.
equal time back down the stairs.
http://www.endomondo.com/workouts/50536930?country...
Monday Apr 23, 2012 #
Physio/bio etc 1:00:00 [3]
more work on the ankle, calves (R one now giving me grief) glutes and back.
I am barely keeping it together here, is there nothing that doesn't need working on?
I am barely keeping it together here, is there nothing that doesn't need working on?
Sunday Apr 22, 2012 #
orienteering race (st johns) 22:09 [5] 4.0 km (5:32 / km) +110m 4:52 / km
ahr:176 max:185 slept:7.0 weight:76kg shoes: xa pro3d ultra black
Right calve was troubling me at the start.
Pity we are still having trouble with the purple on sprint maps! this was very difficult to read!
Was lucky with 1 2 and 3 and got off to a good flying start even though I wasn't entirely into the map. Then at 7 didn't read the entire control description and went to the wrong outside corner...NE instead of SW... v frustrating.
Was then a bit slow up the hill back into the school buildings to 10 - training will fix that. route choice to 12 was not obvious - I went north and I think south is faster - especially approaching the control where i lost several seconds going all the way round to flower bed.
14 to 15 went straight through the buildings till just before the field before going left. made up good time here.
slow to 17 up the hill (again)
Was a bit slow with some of the punching, fumbling several of them, which also made my exit slow to the next control messing with the flow bru.
exit number 20 i took the wrong line staying on the field
The uncrossable fence at the last control also caused me some grief. It was a bit obscured by the circle so I had to go round (unlike the two people in front of me that jumped the canal).
So lost about a minute to 90 seconds I think. Would have been close to Bradley (who was DSQ anyway, not sure why) but still nowhere close to Mike. Lets hope he puts together a similar performance at woc...
Pity we are still having trouble with the purple on sprint maps! this was very difficult to read!
Was lucky with 1 2 and 3 and got off to a good flying start even though I wasn't entirely into the map. Then at 7 didn't read the entire control description and went to the wrong outside corner...NE instead of SW... v frustrating.
Was then a bit slow up the hill back into the school buildings to 10 - training will fix that. route choice to 12 was not obvious - I went north and I think south is faster - especially approaching the control where i lost several seconds going all the way round to flower bed.
14 to 15 went straight through the buildings till just before the field before going left. made up good time here.
slow to 17 up the hill (again)
Was a bit slow with some of the punching, fumbling several of them, which also made my exit slow to the next control messing with the flow bru.
exit number 20 i took the wrong line staying on the field
The uncrossable fence at the last control also caused me some grief. It was a bit obscured by the circle so I had to go round (unlike the two people in front of me that jumped the canal).
So lost about a minute to 90 seconds I think. Would have been close to Bradley (who was DSQ anyway, not sure why) but still nowhere close to Mike. Lets hope he puts together a similar performance at woc...
orienteering race (ladies course) 17:44 [5] *** 3.0 km (5:55 / km) +90m 5:08 / km
ahr:172 max:188 shoes: xa pro3d ultra black
Fun to go out again without pressure. Ran a bit slower and handled the tricky controls well. Espicially the duplicated ones:-)
Physio/bio etc 20:00 [3]
shoes: xa pro3d ultra black
Stretching before and after