Training Log Archive: StijnIn the 7 days ending Aug 23, 2014:
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Saturday Aug 23, 2014 #
9 AM
Trail Running warm up/down 4:00 [3] 0.8 km (5:00 / km) +10m 4:42 / km
shoes: Asics Gel Fuji Sensor #2
10 AM
Orienteering race (Kloofendal Brown) 1:10:30 [4] *** 7.5 km (9:24 / km) +435m 7:17 / km
spiked:8/19c shoes: Asics Gel Fuji Sensor #2
First Bush O in many months. Didn't go too badly - main time losses were a few minutes at #6 (too high) and a few minutes due to a terrible route choice along the long path from 8 to 9 (just measured it and the path route had 100m climb vs just 20m along the fence!). Very few controls spiked though, with many hesitations and poor micro-nav closer to the controls. Enjoyed it though.
Friday Aug 22, 2014 #
6 PM
Strength 5:00 [5]
3 x 30 pushups with 30s rest between sets.
Thursday Aug 21, 2014 #
6 PM
Strength 5:00 [5]
Wednesday Aug 20, 2014 #
5 PM
Road Running 58:12 [3] 12.2 km (4:46 / km) +170m 4:28 / km
shoes: Asics Gel Nimbus 15
Exploration of the new burbs continues! Up Munro Drive, along the ridge, down Sylvia's Pass, around the Houghton Golf Course and home. Proper old school Joburg. Legs a tad tired.
Tuesday Aug 19, 2014 #
6 AM
Road Running 43:45 [2] 7.8 km (5:37 / km) +80m 5:20 / km
shoes: Asics Gel Nimbus 15
Around the Zoo and Zoo Lake with Fran.
Monday Aug 18, 2014 #
7 PM
Strength 5:00 [4]
Sunday Aug 17, 2014 #
7 AM
Trail Running (AR Club Winter Run) 2:32:26 [2] 27.0 km (5:39 / km) +95m 5:33 / km
shoes: Asics Gel Fuji Sensor #2
Ran about 7km from Killarney to Emmies and then joined the AR Club group along the Spruit down to Chilli Lane in Sunninghill. My legs were quite dead so I'm glad it was a social run!
7 PM
Strength 5:00 [5]