Training Log Archive: jgreenIn the 7 days ending Feb 11, 2012:
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Saturday Feb 11, 2012 #
run 1:10:37 [3] 14.0 km (5:03 / km) +335m 4:30 / km
ahr:161 max:181 shoes: xa comp
long warm up all the way up the hill.
7 km in 42 mins.
then 5 x 1km fast back down the hill.
3.49
3.30
3.41
3.30
3.19
then 2km warm down in 12 mins.
was hard work and my legs took a beating. need to go to gym to strengthen quads and calves.
twinge in my left knee
7 km in 42 mins.
then 5 x 1km fast back down the hill.
3.49
3.30
3.41
3.30
3.19
then 2km warm down in 12 mins.
was hard work and my legs took a beating. need to go to gym to strengthen quads and calves.
twinge in my left knee
Friday Feb 10, 2012 #
Note
(rest day)
took a days leave to pack for an almost long weekend.
off to natal to knottingham road.
looking forward to some long runs in the hills...
off to natal to knottingham road.
looking forward to some long runs in the hills...
Thursday Feb 9, 2012 #
run 25:00 [3] 5.0 km (5:00 / km)
shoes: 5 fingers orange
another effort in the monkey shoes. just a jog around the burbs near work.
Tuesday Feb 7, 2012 #
run 1:15:00 [3] 13.0 km (5:46 / km)
shoes: xa comp
ran round delta park to get some mapping data. ran with teh go pro and a gps so will be able to go back and see what it looks like from where.
been pretty helpfull - only 10 days to go till the event - going to be some late nights mapping...
been pretty helpfull - only 10 days to go till the event - going to be some late nights mapping...
Sunday Feb 5, 2012 #
orienteering race (zoo sc) 18:30 [5] ** 5.0 km (3:42 / km) +45m 3:32 / km
ahr:180 max:188 shoes: speed cross
great run round the pta zoo, before it bucketed down.
slower then mike, but a solid run. one or 2 route choice errors totaling about 30 seconds.
slower then mike, but a solid run. one or 2 route choice errors totaling about 30 seconds.
orienteering race (zoo cs ladies course) 15:20 [5] 4.0 km (3:50 / km)
ahr:179 max:190 shoes: speed cross
ladies course at the pretoria zoo short course.
ran after mike, we started slowly and then accellerated at teh end. bit of a calf strain from not warming up at all.
ran after mike, we started slowly and then accellerated at teh end. bit of a calf strain from not warming up at all.