Thursday Jan 31 |
 | Trail/terrain running 1:01:00 [3]11 km (5:33 / km) | |
| shoes: Asics terrain shoes |
| Esher Commons, bit of orienteering, 4 times 1 minute interval running, then bit more orienteering, pairs map memory exercise with Scotia, then 20 mins running. |
| Orienteering intervals 17:00 [4]2.5 km (6:48 / km) | |
| (injured) shoes: Asics terrain shoes |
| 7 times 1km o intervals on Bagshot Heath. 10 mins warm up, 5 min interval, 1 min recovery, start 2nd interval. Slip on wet tree root. Land on left shin, just below knee. Agony. Blood all down leg. Roll around on floor. Test leg, can barely stand. Wobble 2.5km back to car slowly. Barely manage to drive home, very cold. Clean wound, still bleeding. To hospital. Still bleeding. 3 Stitches. Oww. Lie on sofa eating fish and chips.
Bollocks |
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| C • good rest than... 7 |
Wednesday Jan 30 |
| Trail/terrain running 48:00 [2]6.5 km (7:23 / km) | |
| shoes: Asics terrain shoes |
| Run with mum |
| Note | |
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| Short surveying day |
| Road/track running tempo 42:00 [4]10 km (4:12 / km) | |
| shoes: Blue Saucony Triumphs |
| Running on treadmill. Steady before bed. |
Tuesday Jan 29 |
| Note | |
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| Surveying day |
| Trail/terrain running intervals 15:00 [5]2.5 km (6:00 / km) | |
| shoes: Asics terrain shoes |
| 8 times 1 min int with 1 min recovery |
| Trail/terrain running warm up/down 35:00 [3]6.5 km (5:23 / km) | |
| shoes: Asics terrain shoes |
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Monday Jan 28 |
| Trail/terrain running 41:00 [2]7 km (5:51 / km) | |
| shoes: Asics terrain shoes |
| Easy jog on Horsell Common with Scott after overnight flight |
Sunday Jan 27 |
| Swimming 20:00 [2] | |
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Saturday Jan 26 |
| Trail/terrain running 1:06:31 [2]8 km (8:19 / km) | |
| shoes: Innov8s |
| Checking mapping work on Hennops |
| Trail/terrain running hills 32:00 [5]8 km (4:00 / km) | |
| shoes: Innov8s |
| 3 times long hill intervals - 2 times 2km (200m climb), last one only 1km (100m climb - ish), was really dehydrated in hot sun.
1st one 7.04 (ave 159 max 173)
recovery 7.13
2nd one 7.01 (ave 168 max 177)
recovery 7.00
3rd one 3.33 (ave 167 max 178) |
| Trail/terrain running warm up/down 5:06 [3]1 km (5:06 / km) | |
| shoes: Innov8s |
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| Swimming 15:00 [2] | |
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| In Mulder's pool |
| Swimming 10:00 [2] | |
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Friday Jan 25 |
| Note | |
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| Surveying all day again |
Thursday Jan 24 |
| Note | |
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| Surveying 6 hours. Quite hot day |
Wednesday Jan 23 |
| Cycling warm up/down 20:00 [2]6.67 km (3:00 / km) | |
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| Strength and conditioning 42:00 [1] | |
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| Note | |
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| Driving to Joburg |
Tuesday Jan 22 |
| Trail/terrain running long 1:40:00 [3]22 km (4:33 / km) | |
| ahr:138 shoes: Innov8s |
| Long run with Pekka and Matte |
| Cycling 45:00 [2]15 km (3:00 / km) | |
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| Very easy leg loosener - knackered |
Monday Jan 21 |
| Cycling warm up/down 40:00 [2]13.33 km (3:00 / km) | |
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| Cycling intervals 1:15:00 [4]25 km (3:00 / km) | |
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| 5 times 10 mins with 5 mins recovery, pushing hard |
| Cycling warm up/down 44:00 [2]14.67 km (3:00 / km) | |
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| Strength and conditioning 1:16:00 [1] | |
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Sunday Jan 20 |
| Trail/terrain running long 2:02:00 [3]23 km (5:18 / km) | |
| ahr:139 shoes: Blue Saucony Triumphs |
| Long run from Dullstroom with Scott and Miika |
Saturday Jan 19 |
| Orienteering 1:01:00 [4]10 km (6:06 / km) | |
| shoes: Innov8s |
| Orienteering training in Lakenvlei |
| Trail/terrain running warm up/down 47:00 [3]7 km (6:43 / km) | |
| shoes: Innov8s |
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| Trail/terrain running 2:00 [2]0.4 km (5:00 / km) | |
| shoes: Blue Saucony Triumphs |
| Didn't get far, twinge in calf |
Friday Jan 18 |
| Trail/terrain running intervals 58:00 [5]12 km (4:50 / km) | |
| shoes: Innov8s |
| Foxdals - 3,3,4,4,5,5,4,4,3,3 mins with 1 min recovery, then after short break, 10 times 30/30
Tough session |
| Trail/terrain running warm up/down 44:00 [3]7 km (6:17 / km) | |
| shoes: Innov8s |
| 20WU, 15 between sets, 9 WD |
| Cycling warm up/down 30:00 [2]10 km (3:00 / km) | |
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| Strength and conditioning 1:02:00 [1] | |
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Thursday Jan 17 |
| Trail/terrain running 59:30 [3]9.92 km (6:00 / km) | |
| ahr:126 shoes: Blue Saucony Triumphs |
| Run up a hill outside Sabie in Mpumalanga on way back from Kruger |
Wednesday Jan 16 |
| Cycling 50:45 [2]16.92 km (3:00 / km) | |
| ahr:114 |
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| Note | |
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| Swaziland adventure |
Tuesday Jan 15 |
| Trail/terrain running warm up/down 20:00 [3]3 km (6:40 / km) | |
| shoes: Blue Saucony Triumphs |
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| Running drills 40:00 [3] | |
| shoes: Blue Saucony Triumphs |
| Good running technique session with Gothenburg supercoach Johan. |
| Orienteering race 22:39 [5]4.6 km (4:55 / km) | |
| ahr:161 max:172 shoes: Innov8s |
| Prologue in Belfast Forest with Finns, Scott, and Bjorn. |
| Orienteering race 14:45 [5]3.1 km (4:45 / km) | |
| ahr:159 max:173 shoes: Innov8s |
| "Chase". Beautiful runnable forest. |
| Orienteering warm up/down 54:30 [3]8 km (6:49 / km) | |
| ahr:137 shoes: Innov8s |
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Monday Jan 14 |
| Cycling warm up/down 30:00 [2]10 km (3:00 / km) | |
| ahr:118 max:134 |
| On spinning bike in gym. |
| Cycling intervals 1:00:00 [4]20 km (3:00 / km) | |
| ahr:155 max:172 |
| Spinning bike in gym. 12 times 4 mins with 1 min recovery. Working as hard as possible.
I weighed myself before and after, and in 90 minutes I lost 1.5kg. |
| Cycling warm up/down 40:00 [2]12 km (3:20 / km) | |
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| C • sweaty bugger 2 |
| Strength and conditioning 1:20:00 [1] | |
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Sunday Jan 13 |
| Trail/terrain running long 1:48:00 [3]20 km (5:24 / km) | |
| shoes: Innov8s |
| Long run in Komatiland Forest (Lakenvlei), 90% in terrain.
Calf feels good in terrain, bit sore on hard tracks |
| Note | |
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| First beer of 2008! |
Saturday Jan 12 |
| Cycling long 1:43:56 [4]20 km (5:12 / km) | |
| ahr:139 max:166 |
| Long bike ride on rough roads. Out and back route, only out dropped 400m atlitude, so coming back was a cock and took a hell of a lot longer. Bike was knackered also, left pedal kept coming off, so I took a chunk out of my leg, and fell off twice (once down the hill, other up the hill). Nice bruised ass/hip area and cut hands and back.
Coming back up the hill was torture - felt like the hardest thing I have ever done. Uphill on a rough dirt track for 5 straight km, and steep too. |
| Trail/terrain running 1:01:24 [3]12 km (5:07 / km) | |
| ahr:135 max:161 shoes: Blue Saucony Triumphs |
| Easyish run with loads of Dullstroom-ites |
Friday Jan 11 |
| Note | |
| (rest day) |
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Thursday Jan 10 |
| Cycling intervals 40:00 [4]12 km (3:20 / km) | |
| ahr:150 max:160 (injured) |
| 10 times 3 mins hill on spinning bike, with 1 min recovery. Nice sweaty session, calf felt good on the bike. |
| Cycling warm up/down 27:00 [2]6 km (4:30 / km) | |
| ahr:120 max:140 |
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| Cycling warm up/down 40:00 [2]12 km (3:20 / km) | |
| ahr:120 max:130 |
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| Strength and conditioning 51:12 [1] | |
| ahr:91 max:119 |
| Core and fitball |
| Note | |
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| Physio/massage in evening with Norwegian athlete |
Wednesday Jan 9 |
| Trail/terrain running warm up/down 26:00 [2]4.5 km (5:47 / km) | |
| ahr:120 max:133 shoes: Innov8s |
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| Orienteering race 25:43 [4]**** 5.3 km (4:51 / km) | |
| ahr:153 max:162 spiked:11/12c (injured) shoes: Innov8s |
| Short race in Lakenvlei forest with Swiss boys, Scott and Bjorn. Calf was a bit sore before and after, but felt ok during training |
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| C • Gubbvad 2 |
Tuesday Jan 8 |
| Trail/terrain running intervals 48:00 [5]11 km (4:22 / km) | |
| (injured) shoes: Blue Saucony Triumphs |
| Hill reps with Baptiste. 6 times
4mins all uphill, maximal effort, 2 mins downhill cruising, 2 mins downhill recovery jogging.
Tough session, big hill - pretty brutal |
| Trail/terrain running warm up/down 35:00 [2]5 km (7:00 / km) | |
| shoes: Blue Saucony Triumphs |
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| Road/track running warm up/down 6:00 [2]1 km (6:00 / km) | |
| shoes: Blue Saucony Triumphs |
| Jogging to and from gym |
| Cycling 1:00:00 [2]18 km (3:20 / km) | |
| ahr:125 max:135 |
| Spinning bike in gym.
Calf a little bit sore after reps this morning |
Monday Jan 7 |
| Strength and conditioning 1:16:00 [1] | |
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| Cycling warm up/down 23:00 [2]5 km (4:36 / km) | |
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| Trail/terrain running warm up/down 31:25 [3]5 km (6:17 / km) | |
| shoes: Blue Saucony Triumphs |
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| Orienteering race 14:38 [5]3.3 km (4:26 / km) | |
| shoes: Blue Saucony Triumphs |
| Sprint race round Dullstroom with Scotia, Bjorn and Swiss boys
http://opk.lando.co.za/index133.htm |
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| C • Sprint Race 5 |
Sunday Jan 6 |
| Trail/terrain running long 1:53:29 [3]18.91 km (6:00 / km) | |
| ahr:126 max:150 shoes: Innov8s |
| Long run round Kaapshehoop, very nice. |
Saturday Jan 5 |
| Strength and conditioning 1:05:00 [1] | |
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| Some circuits and some fitball stuff on the grass in the sun. |
| Trail/terrain running 58:40 [3]11.5 km (5:06 / km) | |
| ahr:135 max:152 shoes: Blue Saucony Triumphs |
| Steady run out from Dullstroom |
| Trail/terrain running tempo 9:49 [4]2.5 km (3:56 / km) | |
| ahr:152 max:164 shoes: Blue Saucony Triumphs |
| with 10 mins harder in the middle |
Friday Jan 4 |
| Trail/terrain running intervals 40:00 [5]8 km (5:00 / km) | |
| ahr:160 max:175 shoes: Blue Saucony Triumphs |
| 4 times 6 mins hard but not maximal. 4 min recovery. Along undulating dirt road north of Dullstroom. Covered about 1600m each rep.
Ave / max HR for each
157, 174
162, 174
159, 172
155, 175 |
| Trail/terrain running warm up/down 41:00 [3]8 km (5:08 / km) | |
| shoes: Blue Saucony Triumphs |
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| Trail/terrain running 43:34 [2]6 km (7:16 / km) | |
| ahr:126 max:149 shoes: Innov8s |
| Chasing buffalo to take some pics with Scott and Swiss boys. Buffalo can run faster than us. |
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| C • Buffalo? 12 |
Thursday Jan 3 |
| Strength and conditioning 1:03:00 [1] | |
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| Small jog too and from gym, plus a few mins on the bike. |
| Trail/terrain running 54:11 [3]11 km (4:56 / km) | |
| ahr:141 max:156 shoes: Blue Saucony Triumphs |
| Run in a thunderstorm with Scotia, to the south of Dullstroom. Started pretty easy but picked up a bit in the rain. |
Wednesday Jan 2 |
| Trail/terrain running 44:00 [2]7 km (6:17 / km) | |
| ahr:129 max:151 shoes: Blue Saucony Triumphs |
| Gentle run with Scotia and Bjorn, out to north and west of Dullstroom. Can really feel the altitude, especially on even the small climbs. |
Tuesday Jan 1 |
| Note | |
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| 6am flight to Paris, then connecting flight to Johannesburg. Arrived in time to drive to the Mulder's house and go to bed. |