Training Log Archive: StijnIn the 7 days ending Oct 10, 2010:
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Sunday Oct 10, 2010 #
9 AM
Trail Running warm up/down 9:29 [3] 1.8 km (5:16 / km) +30m 4:52 / km
ahr:164 max:186 shoes: Salomon XT Wings 2
Orienteering race (GOC Relays) 14:50 [5] *** 3.0 km (4:57 / km) +45m 4:36 / km
ahr:197 max:208 spiked:12/14c shoes: Salomon XT Wings 2
Ran the middle leg for AR Club's 2nd team. Brian came in with a 10-20s lead over Jeremy and just managed to maintain that lead over Cobus. Garry sealed the deal for the 1st team but it was lekker having our teams dicing it out at the top :-)
I made about 30s of hesitation mistakes on #7 (missing fence feature) and #8 (poor map contact). That "little" hill at the end made for new avg and max HR records for me... ouch!
Race distance 2.7km, actual run length 3km.
I made about 30s of hesitation mistakes on #7 (missing fence feature) and #8 (poor map contact). That "little" hill at the end made for new avg and max HR records for me... ouch!
Race distance 2.7km, actual run length 3km.
Friday Oct 8, 2010 #
4 PM
Climbing 2:00:00 [4] +75m
At Strubens with Gerrit and Russell. Did some endurance laps on 21s. 17, 21x4.
Thursday Oct 7, 2010 #
5 PM
Road Running 12:30 [5] 3.0 km (4:10 / km) +35m 3:56 / km
ahr:186 max:196 shoes: Salomon XT Wings 2
Went as fast as I could go as the final installment of my crash-course training for the GOC relays. No running for 3 months and then 4 short runs over 2 weeks... er, that's enough right? ;-)
Tuesday Oct 5, 2010 #
5 PM
Cycling 29:59 [1] 6.5 km (13.0 kph) +70m
shoes: Scott Yecora
Cruise around Sunninghill with Fran.
Monday Oct 4, 2010 #
5 PM
Road Running 19:35 [3] 4.0 km (4:54 / km) +40m 4:40 / km
ahr:173 max:188 shoes: Salomon XT Wings 2
Wanted to run a relaxed 6km but got a bad stich so had to settle for a relaxed 4km instead.