Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Garry

In the 7 days ending Dec 30, 2017:

activity	#	time	miles		km		+m
Mountain Bike	3	3:25:00	42.13	(12.3/h)	67.8	(19.8/h)
O Race	2	2:15:34	9.94	(13:38)	16.0	(8:28)	400
Trail Run	1	21:30	2.24	(9:37)	3.6	(5:58)
Gym	1	20:00
Total	7	6:22:04	54.31		87.4		400

1:50

0:00

» now

Saturday Dec 30, 2017 #

10 AM

O Race race (Run ) 1:30:17 [4] 9.0 km (10:02 / km) +350m 8:24 / km

Day 2 of the Big Five O. Long distance at Paardevlei, Wolkberg. Pretty decent run. Didn't push the hills too hard. Needed to save the legs. A number of mistakes in the circle. Worst was to #8 where I must have been close. Dropped down to the road and then back up. Silly mistake to #14 and wrong route to #13.

M40 - Splits

Friday Dec 29, 2017 #

Event: Big 5 Orienteering

10 AM

O Race race (Run) 45:17 [4] 7.0 km (6:28 / km) +50m 6:15 / km

Day 1 of Big Five O at Turfloop nature reserve. Running M40. Had a fairly decent run with a few controls where I got lucky. Didn't have a strong plan, just Compass and pacing. Otherwise a few lapses in concentration with 10-15 sec time losses.
Nice new map.

M40 - Splits

Wednesday Dec 27, 2017 #

8 AM

Mountain Bike (Cycle ) 1:50:00 [4] 33.8 km (18.4 kph)

Last cycle of the year. From the top of Northcliff hill to Conrad. Cam got picked up and I returned home. Did the full loop of Delta Park on the way back.
Feeling pretty happy with a solid 2 months of cycling.

Tuesday Dec 26, 2017 #

3 PM

Gym (Core) 20:00 [1]

Basic set of core exercises: TA, superman, crunches, lunges. Stretches

5 PM

Trail Run (Run ) 21:30 [3] 3.6 km (5:58 / km)

Run with the boys. 2 laps with Cam. 1 with Connor. His rostie didn't bother him so he's on the mend

Sunday Dec 24, 2017 #

7 AM

Mountain Bike (Cycle ) 25:00 [3] 7.5 km (18.0 kph)

Very short cycle with the boys. Connor had a spectacular crash at the turn out of Susan av. B picked him up. Lots of nice scrapes, but he is fine. Cycled back over the hill and home with Cam.

4 PM

Mountain Bike (Cycle ) 1:10:00 [4] 26.5 km (22.7 kph)

Cycle round Northcliff down to and round Emmies
Down the spruit to Rustenburg Rd, then back home

« Earlier | Later »