Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jgreen

In the 29 days ending Feb 29, 2012:

activity

time

miles

orienteering

6:15:17

35.17

(10:40)

56.6

(6:38)

173

run

5:09:22

37.71

(8:12)

60.69

(5:06)

650

Total

11:24:39

72.88

(9:24)

117.29

(5:50)

823

averages - sleep:6

1:15

0:00

» now

Wednesday Feb 29, 2012 #

run 47:00 [3] 8.5 km (5:32 / km)
shoes: xa comp

through emmies.started out as a recovery run, but they never end as slow as they start. really fun running in the park.

Monday Feb 27, 2012 #

orienteering race (schools league) 13:08 [3] 2.8 km (4:41 / km)
shoes: speed cross

did the snr boys course - a bit embarrassing to come second.

orienteering race (jnr girls) 7:59 [3] 1.9 km (4:12 / km)
shoes: speed cross

jnr girls course - to compare times with Greg who did the wrong course by mistake.

orienteering 13:00 [3] 2.3 km (5:39 / km)
shoes: speed cross

I followed Tim round with my go pro - will be interesting to see his run again - he should have beaten me by more with a couple of mistakes.
he won the course in the end.

C • go pro? 1

Sunday Feb 26, 2012 #

orienteering (control setting) 47:00 [3] 4.0 km (11:45 / km)

cannot say is was in much of a hurry, and that does include the time messing about in the the car getting flag numbers right.

orienteering race (control collecting) 11:00 [3] 2.3 km (4:47 / km)

much quicker collecting all the stakes then putting them out.

Friday Feb 24, 2012 #

run (monkey shoes) 27:24 [3] 6.3 km (4:21 / km) +105m 4:01 / km
ahr:160 max:176 slept:6.0 shoes: 5 fingers orange

finally got out running this week. it has been one of thoes weeks where you wonder if it is actually worth the effort.
I subscribe to the Droy mentality (from Nemo) at teh moment.
just keep swimming, just keep swimming, swimming swimming swimming swimming

But when will it all end!!!

Tuesday Feb 21, 2012 #

Note
(rest day)

all day on a level 1 first aid training course. and again tomorrow.

C • for the scouts? 2

Monday Feb 20, 2012 #

orienteering 47:00 [3] 5.0 km (9:24 / km)
shoes: speed cross

putting out controls for the schools league course.
I think i left one of the flags off, cause I had one left at the end. oops.
nobody complained, not to me anyway, being in jhb everybody just thought it had been swiped.

C • LOL 2

Saturday Feb 18, 2012 #

orienteering 25:00 [3] 5.0 km (5:00 / km) +45m 4:47 / km
shoes: xapro3d ultra

collecting controls from the score course

orienteering 50:00 [3] 8.0 km (6:15 / km)
shoes: xapro3d ultra

putting the controls out

Friday Feb 17, 2012 #

run 22:54 [3] 5.09 km (4:30 / km) +60m 4:15 / km
shoes: 5 fingers orange

run in mu monkey shoes. messing about jumping rubbish bins was a bit too much for my calf and I limped back to work for a deep heat massage. no lasting damage... just some rest in my future.

Thursday Feb 16, 2012 #

orienteering 58:00 [3] 7.8 km (7:26 / km)
shoes: xapro3d ultra

tagging control sites for saturdays event.

Wednesday Feb 15, 2012 #

orienteering 1:09:20 [3] 8.5 km (8:09 / km) +83m 7:47 / km
shoes: xa pro3d ultra black

mapping run through delta to fill in some blanks on the map. not all of them...

Sunday Feb 12, 2012 #

run 41:27 [3] 8.8 km (4:43 / km) +150m 4:20 / km
ahr:162 max:177 shoes: xa comp

Fly cast cedars run near knottingham road.
a nice warm down run after yesterdays exertions.

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

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...

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...

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.

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.

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