Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Garry

In the 7 days ending Apr 6, 2013:

	activity	#	time	miles		km		+m
	Mountain Bike	1	1:00:00	6.21	(6.2/h)	10.0	(10.0/h)
	Road Run	1	54:00	7.46	(7:15)	12.0	(4:30)
	O Race	1	39:40	3.54	(11:12)	5.7	(6:58)	140
	O Sprint	1	12:20	1.43	(8:38)	2.3	(5:22)	40
	Total	4	2:46:00	18.64	(8:54)	30.0	(5:32)	180
averages - sleep:7.5

1:00

0:00

» now

Saturday Apr 6, 2013 #

Event: Western Cape Orienteering Championships 2013

Event: SA Sprint Champs 2013

11 AM

O Sprint race (O sprint) 12:20 [5] 2.3 km (5:22 / km) +40m 4:56 / km
slept:7.0 shoes: Inov8 Roclite 285

SA sprint champs at Oak Lane Estate near Elgin. Pretty good run. Hesitation at #7 and a 10s snarl up crossing the barbed wire fence 15. Just need to work on the speed. Joint 5th with Nic. First-ever tie.

3 PM

O Race race (O middle) 39:40 [5] 5.7 km (6:58 / km) +140m 6:12 / km
shoes: Inov8 Roclite 285

Good run, but lost it a bit a the end. Poor choice to #1, but learnt not to go through the undergrowth. Caught Martin at #10. Had a problem at #18 and was poor to the finish. Overall pretty happy.

SA Sprint Course 1 - Splits

Middle Distance Course 1 - Splits

Monday Apr 1, 2013 #

9 AM

Mountain Bike (Cycle) 1:00:00 [1] 10.0 km (10.0 kph)

Cycle with the boys along the Braamfontein Spruit from Fratellis to Emmies and around Emmies.

Sunday Mar 31, 2013 #

5 PM

Road Run (Run) 54:00 [4] 12.0 km (4:30 / km)
slept:8.0 shoes: Asics Nimbus 13

Warm-up with the dogs around their walk route before tackling the 10km route. Took it easy for the first 2km. Started pushing harder for 3-5 and then 5-7. Worked hard for km 9 then eased back home for last km and a further warm-down.

« Earlier | Later »