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Training Log Archive: Garry

In the 7 days ending Aug 23, 2014:

activity # timemileskm+m
  O Race1 52:50 3.11(17:00) 5.0(10:34) 255
  Gym1 50:00
  Road Run1 30:00 3.73(8:03) 6.0(5:00)
  Warm-Down1 10:00
  Total3 2:22:50 6.84 11.0 255

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Saturday Aug 23, 2014 #

10 AM

O Race race (Middle) 52:50 [4] 5.0 km (10:34 / km) +255m 8:25 / km
ahr:170 max:179 shoes: Asics Nimbus 13

Middle (Blue) @ Kloofendal. Nice to be out in CC land. I've had problems being too aggressive in this area before, so focused on making good decisions & route choices. Only major issue was going to #6 where I struggled to make out the long cliff above the control. Ended drifting too far west. Dropped to the path below my control & found it from there. Should have been more aggressive with the path as an obvious catching feature.
Otherwise a pretty clean run, just need to work on the fitness.
(According to the splits, I made a mistake to #2, even though I had the fastest split. It seems that the decision to go right & around was the wrong route-choice - should have gone more direct?)

Wednesday Aug 20, 2014 #

12 PM

Road Run (Run) 30:00 [3] 6.0 km (5:00 / km)
ahr:156 max:172 shoes: Asics Nimbus 13-2

Run at work. Started off easy @5min/km for first 4km. Then put in a quicker one on the slightly downhill K @3:40. Finished off with an easy jog for the last K.

Warm-Down warm up/down (Stretches) 10:00 [1]

Back streches + major muscles + adductors & hip flexors.

Tuesday Aug 19, 2014 #

1 PM

Gym (Core) 50:00 [1]

5min warm-up on the bike.
Mixture of the posture workout & the one I've been doing for the past few months.

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