Training Log Archive: Carl006In the 7 days ending Jun 4, 2017:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jun 4, 2017 #
Orienteering race (Mohale's East) 1:42:35 [3] *** 6.3 km (16:17 / km) +290m 13:14 / km
ahr:179 max:203 spiked:19/19c shoes: Salomon S-LAB Speedcross
Actual distance ran 8.75km
Good Navigation, for one or two of the control I was in the area of the circle just could not find the control (#8, #12, #17 and #18)
The hills were tough on the legs, but legs feel like they are getting stronger.
Good Navigation, for one or two of the control I was in the area of the circle just could not find the control (#8, #12, #17 and #18)
The hills were tough on the legs, but legs feel like they are getting stronger.
Saturday Jun 3, 2017 #
Park Run (Moderfontein) 26:32 [3] 5.0 km (5:18 / km) +95m 4:51 / km
ahr:189 max:203 shoes: Salomon S-LAB Sense Ultra
Thursday Jun 1, 2017 #
Running 16:09 [3] 3.0 km (5:23 / km) +105m 4:35 / km
ahr:180 max:201 shoes: Salomon S-LAB Sense Ultra
Ran a bit easier than normal,legs were sore and stiff.
Running (Warm up and Cool down) 7:00 [3] 1.2 km (5:50 / km) +25m 5:17 / km
ahr:181 max:201 shoes: Salomon S-LAB Sense Ultra
Note
Map Work Session
Worked through, JWOC Long map. Great course with good route choice, had to think carefully but quickly.
Worked through, JWOC Long map. Great course with good route choice, had to think carefully but quickly.
Tuesday May 30, 2017 #
2 PM
GYM 1:00:00 [3]
ahr:159 max:196
1 km warm up (4min/km)
Strength Circuit
body weight training
- push ups
- lunges
- squats
Stretch out
600m cool down run (5min/km)
Strength Circuit
body weight training
- push ups
- lunges
- squats
Stretch out
600m cool down run (5min/km)
3 PM
Swimming 30:00 [3]
First time in about 6 months in a pool doing laps