Training Log Archive: GarryIn the 7 days ending Apr 2, 2011:
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Saturday Apr 2, 2011 #
8 AM
Mountain Bike (MTB) 1:02:00 [3] 23.0 km (2:42 / km)
ahr:150 max:163 slept:7.0
Moderate cycle around Northcliff Hill down to and around Emmies and back. Not strong enough to go over Northcliff hill yet, although was making decent pace up the other hills. Nice to be back on the bike
Thursday Mar 31, 2011 #
12 PM
Trail Run intervals (Run) 36:00 [4] 6.5 km (5:32 / km)
ahr:151 max:180 slept:7.5 weight:65kg shoes: Asics Cumulus 2009
Easy run warm up on work route. Did 5x400m interval sessions - roughly 80sec each. Recovery of 90sec or when HR was down to <140bpm (recovery longer walking up hill).
Two of the 400m's included about 1/2 up hill.
Warm down jog back to work
Two of the 400m's included about 1/2 up hill.
Warm down jog back to work
Gym (Stretches) 10:00 [2]
ahr:120
Stretches and few exercises to make sure everything was loose after the run.
Wednesday Mar 30, 2011 #
4 PM
Mountain Bike (MTB) 41:00 [3] 16.0 km (2:34 / km)
ahr:135 max:160 slept:5.5 weight:65.5kg
Finally out on the Bike again & it felt good. Late night followed by early start for a meeting at work. So came home early and enjoyed a medium/easy effort on the bike in the sun.
Tuesday Mar 29, 2011 #
12 PM
Gym (Core & Stretches) 51:00 [2] 4.0 km (12:45 / km)
ahr:120 max:160 slept:8.0 weight:66kg
5mins on stationary bike. 10mins on rowing machine. Various stretches, strength and core exercises
Monday Mar 28, 2011 #
1 PM
Trail Run 32:30 [3] 6.5 km (5:00 / km)
ahr:150 max:160 slept:9.0 weight:66kg shoes: Salomon XT Wings
Recovery run on work route. Opened up for 2nd last km. Legs felt good after yesterday.
Gym (Stretches) 10:00 [1]
Warm down and stretches to recover from run yesterday. Right calf is no longer sore :-)
Sunday Mar 27, 2011 #
Event: Gauteng Relay Championships
10 AM
O Sprint race (Run) 30:00 [5] 4.0 km (7:30 / km)
max:190 slept:8.0 weight:66kg shoes: Asics Cumulus 2009
Warm-up then 3rd leg in GOC relay. Cobus had a map problem on the 2nd leg, seeing me collect the map behind Alex. Had a patchy run. Wasn't planning ahead well so kept missing the optimum routes.
Good to see the schools there. First-ever schools relay competition. I think they enjoyed it.
Well done to Sarah for all her hard work & the rest of the WitsOC crew.
Good to see the schools there. First-ever schools relay competition. I think they enjoyed it.
Well done to Sarah for all her hard work & the rest of the WitsOC crew.