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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Garry

In the 7 days ending Mar 28, 2010:

activity # timemileskm+m
  O Training1 2:00:00 6.84(17:33) 11.0(10:55)
  Road Run3 1:29:00 8.08(11:01) 13.0(6:51)
  Gym1 45:00 0.93(48:17) 1.5(30:00)
  O Sprint1 21:59 1.93(11:25) 3.1(7:05)12 /15c80%
  Treadmill1 15:00 1.86(8:03) 3.0(5:00)
  Total6 4:50:59 19.64(14:49) 31.6(9:13)12 /15c80%
averages - sleep:9.8 rhr:52 weight:59.1kg

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MoTuWeThFrSaSu

Sunday Mar 28, 2010 #

Road Run (Run) 20:00 [2] 2.0 km (10:00 / km)
ahr:140 max:160 rhr:52 slept:7.0 weight:59kg shoes: Asics Cumulus 2009

Warm up & warm down for Boksburg Sprint. Calf muscle (left) became sore again a few hours later at home. Too much this weekend!
10 AM

O Sprint (Run) 21:59 [5] *** 3.1 km (7:05 / km)
ahr:179 max:190 spiked:12/15c rhr:52 slept:7.0 weight:59kg shoes: Asics Cumulus 2009

My GPS tracker says I covered 4.4km, which is much more than 3.1 stated - Map scale problem. It says 1:5000, but should have been 1:7500?
Had a map reading problem at CP 5, Looked on wrong side of road. Lost 50 sec to Brad!

MEN - Splits

Saturday Mar 27, 2010 #

2 PM

O Training (Run) 2:00:00 [3] *** 11.0 km (10:55 / km)
ahr:130 max:171 rhr:50 slept:7.0 weight:59kg shoes: Salomon

Good squad session organised by Alex. Attackpoints, Window O, Contours only. So lots of compass and pacing type work.

Friday Mar 26, 2010 #

6 PM

Road Run (Run) 25:00 [4] 5.0 km (5:00 / km)
ahr:158 max:177 rhr:50 slept:10.0 weight:59kg shoes: Asics Cumulus 2009

Harder run around Berario. 4:40min/km Calves felt good.

Thursday Mar 25, 2010 #

1 PM

Treadmill (Running) 15:00 [3] 3.0 km (5:00 / km)
ahr:141 max:150 rhr:55 slept:5.0 weight:59kg shoes: Asics Cumulus 2009

Calves feeling fine during run

Gym (Stretch & Weights) 45:00 [3] 1.5 km (30:00 / km)
ahr:116 max:140 rhr:52 slept:5.0

Rowing machine to start followed by various leg & arm exercises and stretches

Monday Mar 22, 2010 #

Road Run (Run) 44:00 [3] 6.0 km (7:20 / km)
ahr:128 max:156 rhr:50 slept:8.0 weight:59.9kg shoes: Asics Cumulus 2009

Easy run with Boys in the Pram, then by self down & up Wyoming. Left calf a bit sore towards end.

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