Training Log Archive: MCroneIn the 7 days ending Apr 23, 2011:
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Saturday Apr 23, 2011 #
Orienteering (Kloofendal Squad Training) 50:00 [3]
shoes: Montrail Rockridge
Had 4 hill interval courses (around 3 km in total) and then a map memory. Messed up one control on the map memory (mainly due to visibility issues). In many places the area was mapped as white when it should have been rough open ground.
Friday Apr 22, 2011 #
Running 21:23 [3] 5.0 km (4:17 / km)
shoes: Asics Gel-DS Sky Speed
Thursday Apr 21, 2011 #
Running 45:00 [3] 7.32 km (6:09 / km)
shoes: Asics Gel-DS Sky Speed
1430 m cross country intervals. Using the track, long jump sandpit and surrounding area (with the steep embankments on either side.
4 repeats (and a half because he made us stop on the first one)
5:41
5:23
5:13
5:12
Tended to be 2 minutes rest between sets.
4 repeats (and a half because he made us stop on the first one)
5:41
5:23
5:13
5:12
Tended to be 2 minutes rest between sets.
Wednesday Apr 20, 2011 #
Running intervals 30:00 [3] 3.6 km (8:20 / km)
shoes: Asics Gel-DS Sky Speed
Around 15 minutes warm up.
Then 8 x 200m sub (or sometimes on) 30 seconds.
Then 8 x 200m sub (or sometimes on) 30 seconds.
Tuesday Apr 19, 2011 #
Running 26:33 [3] 6.0 km (4:26 / km)
shoes: Asics Gel-DS Sky Speed
Sunday Apr 17, 2011 #
Event: Gauteng Sprint 5 - UJ Campus
Orienteering race (UJ) 19:20 [3] 3.7 km (5:14 / km) +42m 4:57 / km
shoes: Inov8 Flite 195
Pretty cool race and awesome new map. Wasn't reading ahead very well and so had to slow down on exiting some of the controls just to make the right decisions. Often felt like I didn't know where I was, but always knew what I was looking for (I suppose that this is what I am meant to be striving for?).
Race went well, position wise, but I do still have a lot to work on. Looking forward to meeting up with Garry to try and finalise a training program for the next 3 and a half months before WOC.
Race went well, position wise, but I do still have a lot to work on. Looking forward to meeting up with Garry to try and finalise a training program for the next 3 and a half months before WOC.