Training Archive: DHemer

Running 24:31 [3] 5.6 km (4:23 / km)
shoes: Saucony Progrid Triumph 5

early evening run, little bit of rain to cool me down, pretty plesent ru overall but im still getting pain in my shins

Running 31:05 [4]

Hard morning run made up of interviles. 2.2 km run hard to a park. 3 of the following: 5 pull ups, 10 push ups and 500 m or more cross country. Short rest then run home

Running (distance) 46:29 [3]
shoes: Saucony Progrid Triumph 5

Distance is about 10.5 if i remember correctly but it may be a bit longer. Took it fairly easy as this is the first long run iv done on the road in ages. I need to build up my endurance for mid jan to run against those pesky fins and swiss.
Breathing was poor resulting in a few stiches and im still getting discomfort from my shins tensing up after about 5 km into a run, had to stop and stretch it out

Orienteering race 27:48 [5] 2.85 km (9:45 / km) +155m 7:40 / km

Sprint Cup Premil

Did alright despite a few mistakes and walking in places, second south african and 4th in the field.

Orienteering race 36:58 [5] 3.25 km (11:22 / km) +185m 8:51 / km

Sprint Cup Final

Final with chasing starts, first to finish would be the winner with the lowest combined time
Was ast early on and was in sith on the walk up to contol 4, got ahead of a gary and piers here but brad caught up. Plenty of mistakes and slow running ment a pace well off theat of the winning Fin. Brad past alex and i when we messed up a leg. Poor rought choice put alex back in front of me after we were together at half way