Training Log Archive: briangardnerIn the 7 days ending Mar 10, 2013:
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Sunday Mar 10, 2013 #
9 AM
Orienteering race (St Albans Sprint) 22:08 [5] 3.5 km (6:19 / km) +60m 5:49 / km
shoes: Salomon Speedcross 3
Felt like a solid run. Had a good start, and tried to keep the tempo up. Slightly hesitant in places between the buildings, but that's just lack of O. Very happy that I came within 2 minutes of Brad, Tim and Uge, considering this is my first foot O event since Pretoria Show ground sprint in April 2012. Nice campus for a sprint O with a good mix of buildings and open terrain.
Warm up run/stretch warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Salomon Speedcross 3
Before the O.
Saturday Mar 9, 2013 #
7 AM
Mountain Bike 2:38:00 [3] 52.8 km (20.1 kph) +590m
shoes: GT Zaskar Expert 2012
Nice solid ride. Felt good. Damsig loop, over the concrete track climb, pomphuis and Greek church.
Friday Mar 8, 2013 #
5 PM
Cycle Indoor Trainer 1:15:00 [4]
ahr:138 max:171
15 min warmup, 20mins @80%, then intervals 5x 1min flat-out, 1min off. Another 15mins @80% and 15mins warmdown.
Thursday Mar 7, 2013 #
5 AM
Running 28:16 [3] 5.76 km (4:54 / km) +25m 4:48 / km
ahr:141 max:157 shoes: New Balance 759 road
Easy morning run in The Coves. Legs feel like lead this early in the morning!
Tuesday Mar 5, 2013 #
6 PM
Running 30:23 [3] 6.64 km (4:35 / km) +30m 4:28 / km
ahr:151 max:162 shoes: New Balance 759 road
Relaxed run in The Coves. Need to get back into the weekday running again. Legs felt a bit stiff from Sunday's trail race.