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Training Log Archive: DHemer

In the 7 days ending Apr 19, 2008:

activity # timemileskm+m
  Tang Soo Do1 1:30:00
  Orienteering1 1:00:27 3.48(17:22) 5.6(10:48)14 /23c60%
  Running2 1:00:06 9.23(6:31) 14.85(4:03)
  Total4 3:30:33 12.71 20.4514 /23c60%

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Saturday Apr 19, 2008 #

Running 21:59 [3] 5.5 km (4:00 / km)

A tough one after the life skills course. Did my route with the 3 hills. Pace was good but did not have to push to hard. Legs were heavy up the hills. Can feel a bit of fitness coming back

Wednesday Apr 16, 2008 #

Running 38:07 [5] 9.35 km (4:05 / km)
ahr:178 max:205 shoes: Salamon XAComp2

Very tough one today. Pushed hard from right near the start with some quicker splits than usual. Kept some energy in the tank for the big hil at 5 km and than just worked on the flatter sections. Slowest split of the run was 4:17 which is good cause on normal runs it will be down around 4:35. A few splits even under 4. My cheast still seems to have some anoying flem but it is not affecting the running.

Tuesday Apr 15, 2008 #

Tang Soo Do 1:30:00 [2]

Tom came along tonight as i was giving him a lift home. Think he was kinda borded, no real new stuff. A bit of a hectic warm up and start to the session but after than was good. All the squats i hope will help when the hills come at mohales, gonna do a longer run tomorrow.

Sunday Apr 13, 2008 #

Orienteering race (CC 1) 1:00:27 [4] **** 5.6 km (10:48 / km)
spiked:14/23c shoes: Salamon XAComp2

First colour coded event of the year. Big change from the sprint series. Was a tricky event in the technical moreleta kloof. Made harder by 1.8m high grass and huge numbers of weeds turning some runnable areas into fight. Finished 5th, 8 min behind nic. Not happy with theis result. Did not feel fast and i had a fair number of mistakes but the difference is a bit large. i think it would have helped to run later with all the paths through the grass, i was one of the first out there today. Need some more training as my legs were getting pretty sore near the end.

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