Training Log Archive: Fraser RossIn the 7 days ending Oct 6, 2006:
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Friday Oct 6, 2006 #
Orienteering race (Sprint) 17:46 [5] * 3.2 km (5:33 / km)
spiked:16/18c shoes: Salomon running shoes
I had a pretty good race.
I just made a few small route choice errors and on the second last control I made a 15 second mistake where I ran right by the opening.
I just made a few small route choice errors and on the second last control I made a 15 second mistake where I ran right by the opening.
Orienteering warm up/down 35:00 [1] 3.0 km (11:40 / km)
shoes: Salomon running shoes
Ran on the warm up map for a bit.
And just ran around the site for a warm up and cool down.
And just ran around the site for a warm up and cool down.
Thursday Oct 5, 2006 #
Squash 1:40:00 [2] 5.0 km (20:00 / km)
shoes: Prince Squash Shoe
Wednesday Oct 4, 2006 #
Cross Country warm up/down 40:00 [2] 4.0 km (10:00 / km)
shoes: Salomon running shoes
Cross Country intervals 20:00 [4] 3.0 km (6:40 / km)
shoes: Salomon running shoes
Today was sprints.
400m x 5 with 200m break.
My times for each 400 m leg was
1:05
1:11
1:18
1:17
1:07
400m x 5 with 200m break.
My times for each 400 m leg was
1:05
1:11
1:18
1:17
1:07
Monday Oct 2, 2006 #
Squash 1:45:00 [3] 4.0 km (26:15 / km)
shoes: Prince Squash Shoe
Sunday Oct 1, 2006 #
Swimming (NLS training) 1:30:00 [3]
I started my life gaurding course. It's four hours every Sunday. So thats kinda long, it's 2 hours in class and 2 hours in the water. Today we did some training with bricks and a bunch of diffrent laps. I had froggoten how much front crawl hurt me. I would always get realy bad foot cramps and run out of breath. So I had to resort to breat stroke.
Saturday Sep 30, 2006 #
Squash 1:00:00 [2] 3.0 km (20:00 / km)
shoes: Prince Squash Shoe
Cross Country race (5 Km Race) 20:10 [5] 5.0 km (4:02 / km)
shoes: Salomon running shoes
Went to a race in Gagetown.
It was a kinda crappy course, where we ran around a field doing a bunch of laps and zig zags and 180 degree turns which I found slowed me down.
Also there were lots of "rolling hills" which I found realy sapped me. But I had a fairly good race started off at a nice paced probaly in about 40th place. In the lsat 2km I started passing lots of people as I picked up the pace. I finished in 13th place. So I had a fairly good race technicaly.
It was a kinda crappy course, where we ran around a field doing a bunch of laps and zig zags and 180 degree turns which I found slowed me down.
Also there were lots of "rolling hills" which I found realy sapped me. But I had a fairly good race started off at a nice paced probaly in about 40th place. In the lsat 2km I started passing lots of people as I picked up the pace. I finished in 13th place. So I had a fairly good race technicaly.