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 |