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Training Log Archive: Boltboi

In the 7 days ending Apr 17, 2010:

activity # timemileskm+m
  Gym3 3:20:00
  Orienteering2 1:42:59 10.04(10:15) 16.16(6:22) 29027 /28c96%
  MTB1 47:17 10.56(4:29) 17.0(2:47)
  Total6 5:50:16 20.6 33.16 29027 /28c96%
averages - sleep:4

» now

Saturday Apr 17, 2010 #

3 PM

Orienteering race (Nav Dash ) 17:48 [5] *** 3.46 km (5:09 / km)
ahr:181 max:191 spiked:27/28c slept:4.0 shoes: Asics Kayano 15

Hmm after having an interesting night out and not a lot of sleep todays effort was going to be tough. I put my sensible head on befor ethe race and did a warmup to help get the body prepared for hurt!!

Enjoyed the run and felt really strong out there. Didnt think i could push any harder and going by thr heart rate values my summation was correct.

Good course and great area. Wel done Graham and the Cer(nel)i.

Thursday Apr 15, 2010 #

3 PM

Gym (Core strength) 1:10:00 [3]
shoes: Asics Kayano 15

1/2hr warm up then PT session focussing on core (trying to correct left side weakness)

some stretching to loosen up afterwards

Wednesday Apr 14, 2010 #

7 AM

Gym (Weights) 1:10:00 [3]
shoes: Asics Kayano 15

5min walk 5min run 13km/hr 5min walk 5min 14km/hr 5 min walk

Weights and stretching for remainder of session

Tuesday Apr 13, 2010 #

11 AM

Gym 1:00:00 [3]
shoes: Asics Kayano 15

5min walk 5min run 5min walk. Stretching.
Weights. Claf raises 15 each side so i suspect i am going to need to work on that!! and then finished off with 2000m row in which i complted it in 7.54min
5min walk to lower heart rate.

Sunday Apr 11, 2010 #

8 AM

MTB (Berridale to Glenbrook) 47:17 [4] 17.0 km (2:47 / km)
ahr:152 max:168 shoes: Specialized Epic Marathon Car

STarted off ok until we got close to the turn off onto rocky plain rd. Its at this point Jen and i relaised we were in for a world of hurt with the huge croswind that was about to become a huge headwind.

The headwind was that bad that we had to pedal downhill to hold a speed of 28km/hr downhill.
9 AM

Orienteering race (ACT Long) 1:25:11 [4] 12.7 km (6:42 / km) +290m 6:01 / km
ahr:164 max:178 shoes: Asics Tribucoo 2008

Blew first contol and John caught me so i made an effort to keep sight of him for as long as possible. Held sight of John until control 9 and then i had to do it alone!!

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