Training Log Archive: GarryIn the 7 days ending Feb 9, 2014:
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Sunday Feb 9, 2014 #
10 AM
O Sprint race (O Sprint) 22:03 [5] 4.0 km (5:31 / km)
ahr:183 max:174 shoes: Inov8 Road X255
Hesitant start, especially to #2 where I got my angles wrong (something to do with the new area still marked as forbidden?). Got confused at #7 going the long way round the embankment (didn't read the circle) & didn't see the fence on the map! Was a bit flustered and missed #8 - think the map needs a bit of updating here. Went right past #11 somehow & made a 180 deg error going to #12.
Need to improve the sharpness of my fine nav decisions & taking more detail in in the circle.
Need to improve the sharpness of my fine nav decisions & taking more detail in in the circle.
O Sprint (Warm Down) 20:00 [2] 3.0 km (6:40 / km)
ahr:124 max:136 shoes: Inov8 Road X255
Warm down whilst shadowing Cam - he did very well. No major mistakes. With a little more focus he can take another 2mins off without running more
Friday Feb 7, 2014 #
12 PM
Gym (core & strength) 45:00 [1]
Abs, calves, feet, shoulders & glutes.
6 PM
Run / Walk (Walk / Run) 40:30 [3] 7.5 km (5:24 / km)
ahr:144 max:173 shoes: Asics Nimbus 13
Walk / Run with the dogs as a warm up - 1 lap. 3 more laps - 2mins run, 1min walk. Last 2 laps at 2min run, 2min walk. Left calf (soleus) was sore for last 3 laps towards the end of each 2min run.
Wednesday Feb 5, 2014 #
5 PM
Run / Walk (Run / Walk) 2:00:00 [3] 10.0 km (12:00 / km)
ahr:129 max:172 shoes: Inov8 Road X255
Setting out & collecting controls for AR Club's summer series #3 event at Delta.
Ran the event with Connor & Cameron (B had injured her foot). Lots of fun & the boys navigated quite well. I provided some strategic thinking :-)
Ran the event with Connor & Cameron (B had injured her foot). Lots of fun & the boys navigated quite well. I provided some strategic thinking :-)
Tuesday Feb 4, 2014 #
12 PM
Note
1 hour session with the Bio. Final visit for a while. I have a whole program of exercises for: Hamstrings; Calves; Glutes; Feet; Shoulders & Abs.
Need to do them with progression for the next 3 months and then assess.
Need to do them with progression for the next 3 months and then assess.