Training Log Archive: jgreenIn the 7 days ending Aug 23, 2010:
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Monday Aug 23, 2010 #
gym 35:00 [3] 4.6 km (7:37 / km)
ahr:146 max:177
squeesed in a session on the way back from pretoria.
10 mins warm up on stationary bike then 20 mins on the treadmill with 1 km intervals at 15km/hr
10 mins warm up on stationary bike then 20 mins on the treadmill with 1 km intervals at 15km/hr
Sunday Aug 22, 2010 #
run warm up/down (warm up) 10:00 [1] 1.0 km (10:00 / km)
shoes: speed cross
orienteering race (wits middle) 34:40 [5] * 6.85 km (5:04 / km)
ahr:175 max:191 spiked:20/21c shoes: speed cross
great event running round WITS. couldn't run as hard as i wanted - averaged only 12km/hr. beaten by 42 seconds by Nick - maybe i shouldn't check all my control numbers? mostly it was hesitation (specifically control 2) into and out of controls and walking up stairs. no single significant mistake.
route choice to 5 perhaps and hesitation out of 1 and into 2 (blame the fence).
route choice to 5 perhaps and hesitation out of 1 and into 2 (blame the fence).
Saturday Aug 21, 2010 #
cycle 1:20:00 [2] 14.0 km (5:43 / km)
ahr:126 max:164
took the baby trailer for a test ride with a bag in it. Via Linden cycles for a helmet and then to Emmies for a ride around the paths before tackling the climb home again. worked well but for the pot holes in the road. missing them with 3 wheels is slightly trickier.
Friday Aug 20, 2010 #
run 25:00 [3] 5.0 km (5:00 / km)
some nice intervals on westcliff hill, including the stairs.