Training Log Archive: GarryIn the 7 days ending Dec 14, 2014:
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Sunday Dec 14, 2014 #
9 AM
O Sprint (Race) 21:39 [4] 3.3 km (6:34 / km) +60m 6:01 / km
ahr:165 max:173 shoes: Asics Nimbus 13-2
Sprint Cup at Pretoria Botanical Gardens - prelim. Definitely a bit rusty - no mental prep before the start so took me to #1 until I realised I was supposed to be orienteering. Was probably going a bit too hard for my decision making which was a bit strained. Nice to be out again.
11 AM
O Sprint (Race) 15:58 [5] 2.5 km (6:23 / km) +70m 5:36 / km
ahr:166 max:185 shoes: Asics Nimbus 13-2
Sprint Cup final @ PBG. Fairly decent run with a few bad decisions - first to #2 where I went cross-country. Second was to #5 where I cut up too early (in the dark green), then proceeded to whack my head against a fence guy line. Pretty decent after that, but didn't read the circle positions properly at #9 and #12 - only minor, but would have been nice not to have hesitated.
Saturday Dec 13, 2014 #
7 PM
Gym (Core & Stretches) 30:00 [1]
Did my exercise programme at home in front to the TV
Friday Dec 12, 2014 #
5 PM
Tennis (Tennis) 2:00:00 [2]
Tennis with the boys after work. Lots of fun. They are getting better every time and hit some pretty decent shots. I'm trying to teach them to make me run more. They definitely like being sneaky :-)
Wednesday Dec 10, 2014 #
5 PM
Trail Run (Run) 20:00 [2] 2.5 km (8:00 / km)
shoes: Asics Nimbus 13-2
Placing controls at Delta for Summer Series #2
7 PM
Trail Run (Run) 32:00 [3] 4.5 km (7:07 / km)
shoes: Asics Nimbus 13-2
Collecting controls at Delta for Summer Series
Tuesday Dec 9, 2014 #
Warm-Down 20:00 [1]
5min walk at 6kph then a few stretches
12 PM
Treadmill (Run) 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics Nimbus 13-2
Ramped up from 6mins/km to 4:30 with a 2min stretch at 4min/km. Was hard work.
Calves / feet were fatigued for the first 4mins till everything warmed up. Then run was fairly smooth.
Calves / feet were fatigued for the first 4mins till everything warmed up. Then run was fairly smooth.
Monday Dec 8, 2014 #
12 PM
Gym (Core & Strength) 45:00 [1]
New programme with a focus on glutes, ankles - stability.