Training Log Archive: GarryIn the 7 days ending Apr 9, 2011:
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Saturday Apr 9, 2011 #
Event: SA Sprint Championships
9 AM
O Sprint race (Sprint) 17:31 [5] 3.0 km (5:50 / km)
shoes: Asics Cumulus 2009
Very happy with my race. Did well on legs 8 & 13 which both involved the tricky climb above the car park. My route out of 8 became my route into 13, which let me decide early. A bit of a lack of pace on the long leg to 5! And then obviously got lazy on the last 5-6 controls where Mike did really well & I lost contact with him. Only major mistake of 10sec was to 4 where I made a parallel error. The one on AP to 16 was for me to check the map that I could get through. Pretty chuffed to beat the Gauteng guys who've been beating me in the GOC events.
3 PM
O Race race (Race) 29:32 [5] 3.8 km (7:46 / km)
shoes: Salomon XT Wings
One of my best-ever runs. Good focus the whole way through. Good flow. Took a conservative route into 1, but splits show this was a good move. Did quite a lot of rough compass and pacing work and hit most things spot on. Felt slow to 13 going over the top, but splits show it was better than others. Slightly off on 15, but used form line as effective catch feature.
Tuesday Apr 5, 2011 #
12 PM
Trail Run (Run) 31:00 [3] 6.5 km (4:46 / km)
ahr:147 max:156 slept:7.0 weight:66.5kg shoes: Asics Cumulus 2009
Easy run at work. Back to fitness levels prior to getting sick - based on time taken round this route. Happy days with WCOC this weekend.
Gym (Stretches) 10:00 [1]
ahr:109
Stretches after the run at work.
Monday Apr 4, 2011 #
1 PM
Gym (Core & Stretches) 41:00 [2]
ahr:120 max:160 slept:7.5 weight:66.5kg
8:30 Warm-up on the rowing machine followed by 4min hard - 2km in total. Then a series of core strength exercises and stretches. Rolled the left ankle slightly at yesterday's event. Will need to monitor to see if I need to strap in the forest this weekend
Sunday Apr 3, 2011 #
Event: Gauteng Sprint 4 - Wilds
10 AM
O Sprint race (Sprint) 40:00 [5] 5.0 km (8:00 / km)
max:185 slept:7.5 shoes: Salomon XT Wings
spiked 16/22. Warm-up and warm-down around the Sprint at the Wilds. Came 3rd in the sprint. Felt the cycle in my legs from yesterday. Perhaps that helped as I didn't make too many mistakes - getting my orienteering speed just right. So I didn't overshoot any controls & took pretty good route choices to most. Biggest mistake was at 14 which I nearly missed! (30sec) Also took a poor route to 6 (20sec). At a few other controls I lost a few seconds - good traffic light orienteering though. Struggled to plan ahead very much, but planned each route quite well. The paths are uneven, making it difficult to run without careful watching your step.