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Training Log Archive: jgreen

In the 7 days ending May 7, 2012:

activity # timemileskm+m
  cycle1 2:19:00 2796.17(3) 4500.0(2) 420
  run4 2:13:22 7.71 12.4 280
  Physio/bio etc2 1:20:00
  orienteering1 1:14:53 6.13(12:13) 9.87(7:35) 450
  Total7 7:07:15 2810.01 4522.27 1150
averages - sleep:8 weight:75kg

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Monday May 7, 2012 #

Physio/bio etc 35:00 [3]

some rehab after yesterdays punishment. my ankle took a beating and te rest of me is just sore from staying upright over the rocks.

Sunday May 6, 2012 #

orienteering race (Lautentia Farm) 1:14:53 [3] 9.87 km (7:35 / km) +450m 6:11 / km

tough running in the rocks. felt very drained afterwards.
several mistakes that should have had me ahead of Nick. I battled along the top of the ridge. not sure if I should have stayed lower rather than go over the top.
all in all a good day out.
http://www.endomondo.com/workouts/53663547
9.87km run on the 8km course, and the 385m climb was 450 for me?

Saturday May 5, 2012 #

cycle 2:19:00 [3] 4500.0 km (2 / km) +420m 2 / km

down an dback on the spruit.
new record from the scout hall to the end of 37.48.

Friday May 4, 2012 #

run warm up/down 20:00 [3]
shoes: xa comp

3km warm up to zoo lake and stretching

run intervals 7:36 [4] 2.4 km (3:10 / km)
shoes: xa comp

6 x 400m on 4 mins
1.15
1.15
1.15
1.17
1.17
1.17
was supposed to be 8 but I ran out of steam - this was the first session of 400 m intervals

run warm up/down 20:00 [3]
shoes: xa comp

run back to work - 2.5km with some (very little) streatching

Wednesday May 2, 2012 #

run (hill intervals) 45:00 [3] 7.0 km (6:26 / km) +280m 5:21 / km
slept:8.0 weight:75kg shoes: xa comp

forgot HRM.
intervals on the lower section of westcliff stairs.
2 x 150m turned out to be 6x220m in 1.25 each with 1min back down between each. no resting between them.
then a 2.5km warm down back to work.
nice session - calfs are feeling better. glutes not yet stong enough to run up fast...


Physio/bio etc (physio) 45:00 [3]

improving nicely - need to focus on the strength exercises. Core and Glutes...

Tuesday May 1, 2012 #

run warm up/down 30:00 [3]
shoes: black hitec inf lite

Round the track and some stretching...
9 AM

run race (3000 timetrial) 10:46 [5] 3.0 km (3:35 / km)
ahr:179 max:187 shoes: black hitec inf lite

Was a tough run alone with a fair head wind on the back straight. Second last lap was shocking into the wind, dropped to 4 mins per kay.
Went through in 330, 345, 331.
Satisfied with the time giving the calf problems I have been having. Good kick at the end but it should have been twice as long.

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