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Training Log Archive: gg

In the 7 days ending Jan 4, 2009:

activity # timemileskm+m
  Trail/terrain running7 8:39:31 61.56(8:26) 99.07(5:15)
  Strength and conditioning2 1:54:00
  Orienteering2 55:20 5.16(10:44) 8.3(6:40)17 /18c94%
  Running drills / plyometrics1 48:00 1.86(25:45) 3.0(16:00)
  Cycling1 33:14 6.28(5:18) 10.1(3:17)
  Total7 12:50:05 74.86 120.4717 /18c94%

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MoTuWeThFrSaSu

Sunday Jan 4, 2009 #

Trail/terrain running long 1:40:07 [3] 19.7 km (5:05 / km)
ahr:145 max:170 shoes: Black Saucony Triumphs

Very very hot hilly run near Sabie, Lone Creek Falls

Very bad stomach after, Kruger park

Saturday Jan 3, 2009 #

Trail/terrain running warm up/down 36:26 [3] 7.2 km (5:04 / km)
ahr:136 max:157 shoes: Black Saucony Triumphs

Trail/terrain running 20:00 [4] 4.74 km (4:13 / km)
shoes: Black Saucony Triumphs

Mixed speed session with Swiss

Trail/terrain running tempo 15:00 [5] 4.23 km (3:33 / km)
ahr:169 max:175 shoes: Black Saucony Triumphs

Cycling 33:14 [2] 10.1 km (3:17 / km)
ahr:117 max:139

Friday Jan 2, 2009 #

Trail/terrain running warm up/down 31:15 [3] 6.1 km (5:07 / km)
ahr:134 max:147 shoes: Black Saucony Triumphs

Trail/terrain running intervals 40:00 [5] 9.3 km (4:18 / km)
ahr:160 max:176 shoes: Black Saucony Triumphs

10 times 3 min with 1 min rec

Strength and conditioning 1:09:00 [1]

Thursday Jan 1, 2009 #

Trail/terrain running 1:55:29 [3] 21.0 km (5:30 / km)
ahr:139 max:157 shoes: 2009 Blue Swoops

Forest run

Trail/terrain running warm up/down 20:00 [2] 3.7 km (5:24 / km)
shoes: Black Saucony Triumphs

Running drills / plyometrics 48:00 [2] 3.0 km (16:00 / km)
shoes: Black Saucony Triumphs

Wednesday Dec 31, 2008 #

Trail/terrain running 1:05:00 [3] 12.2 km (5:20 / km)
ahr:145 max:164 shoes: Black Saucony Triumphs

First run round Dullstroom

Strength and conditioning 45:00 [1]

Tuesday Dec 30, 2008 #

Trail/terrain running 25:00 [2] 3.7 km (6:45 / km)
ahr:132 max:147 shoes: 2009 Blue Swoops

Orienteering 28:00 [3] ***** 3.7 km (7:34 / km)
ahr:142 max:167 shoes: 2009 Blue Swoops

Arrive in SA. 'Sprint training' in Joburg

Monday Dec 29, 2008 #

Trail/terrain running 51:14 [2] 7.2 km (7:07 / km)

Jogging, hanging, collecting, back to car

Orienteering 27:20 [3] ***** 4.6 km (5:57 / km)
ahr:134 max:148 spiked:17/18c

Short distance training Windmill Hill with Pj and duncan. Legs screwed.

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