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Training Log Archive: Garry

In the 7 days ending Apr 19, 2010:

activity # timemileskm+m
  Mountain Bike1 1:30:00 19.88(13.3/h) 32.0(21.3/h)
  O Sprint2 54:24 4.72(11:31) 7.6(7:09) 16521 /34c61%
  Gym2 45:00
  Treadmill2 45:00 5.9(7:37) 9.5(4:44)
  Warm up1 10:00 1.24(8:03) 2.0(5:00)
  Total5 4:04:24 31.75 51.1 16521 /34c61%
averages - sleep:7.5 rhr:51 weight:67kg

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Monday Apr 19, 2010 #

9 AM

O Sprint (Orienteering) 22:43 [4] *** 3.5 km (6:29 / km) +75m 5:52 / km
ahr:165 max:179 spiked:12/15c shoes: Salomon

Went round the women's course. Less technical than the men's. It makes a big difference to have "warmed up" on the men's. Obviously didn't push the pace as much and was reading the map pretty well.

Sunday Apr 18, 2010 #

Event: Gauteng Short Course Stirrup Glen
 
9 AM

Warm up (Run) 10:00 [2] 2.0 km (5:00 / km)
ahr:120 max:130 rhr:50 slept:8.0 weight:67kg shoes: Salomon

O Sprint race (Orienteering) 31:41 [5] *** 4.1 km (7:44 / km) +90m 6:58 / km
ahr:178 max:188 spiked:9/19c shoes: Salomon

Much more like a Middle event than a sprint. The area is pretty technical. Although I bombed badly on quite a few controls, I really enjoyed the event. Quite a few good route choices and decisions to be made. My major problem was not giving myself enough map reading time. Got better in the 2nd half. A great area for high-concentration O

MEN - Splits

Saturday Apr 17, 2010 #

8 AM

Mountain Bike (Cycle) 1:30:00 [4] 32.0 km (21.3 kph)
ahr:155 max:179 rhr:50 slept:9.0 weight:67kg

Cycle over Northcliff hill and around Emmies. Extra climb after continuing along the Spruit to Barry Hertzog and then back home through Linden.

Friday Apr 16, 2010 #

1 PM

Treadmill (Running) 30:00 [4] 6.5 km (4:37 / km)
ahr:142 max:169 rhr:52 slept:5.0 weight:67kg shoes: Asics Cumulus 2009

Nice session on the treadmill - intervals. Ran 500m at a time at speeds of 4:30, 4:00, 3:45, 3:45, 4:00, 4:00.
Calves felt good.

Gym (Stretches) 10:00 [2]
ahr:108 max:139

Warm down and stretches after treadmill

Thursday Apr 15, 2010 #

1 PM

Gym (Stretches & Weights) 35:00 [1]
ahr:101 max:119 rhr:50 slept:8.0 weight:67kg

Arms, core and calves

Treadmill (Running) 15:00 [3] 3.0 km (5:00 / km)
ahr:142 max:156 shoes: Asics Cumulus 2009

Not feeling too strong - recovering from upset stomach

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