Training Log Archive: Tim C

Event: Gauteng Cross Country 4 - Mokubulaan, Lydenburg
 

Mokobulaan- Doornhoek South 1:10 000 5m contours
Awesome to run here again- still stuggled to interpret+read the map well.
#1- too close to the road- went to the boulder cluster to the west 1st
#2- just slow coming from 1
#3- went too far and ended up at the road behind it
#4 just a bit hesitant when near the control
#5 went just past the control on the east side and had to relocate off the re-entrant
#6- went to the more southerly hill first
#7 struggled to read the vegetation, came out a bit far east
#8 just slow coming out of 7
#9 started off in the wrong direction- more south instead of south west, took a little while to realise mistake.
#10 stopped a bit early and then searched around to the south of it a bit
#11 fist control which was actually ok
#12 headed off to far west of the control
#13- worst control of the day. Came out I think where I had wanted to, but interpreted the map wrong and saw the southerly ridge as the more northerly one, so headed further south and round towards 9 before realising the mistake, then went back up and must of passed right next to it, but didn't see it- so had to come into it from the north. Lost about 3min to brad here.
#14 headed off a bit far left to start, realised mistake- went directly east and then ended up at the more southerly boulder field+ then into the control
#15 saw brad at 14 and decided I had to try pass him- so didn't concentrate on the map very well, ended up too far right of the control and then too far north of it.
#16- basically just followed brad into it- no mistake
#17 fine
So not a great run in the end, still finished 2nd though, 6 min back on brad- everyone seemed to have terrible runs today. Should be doing under 30 for this course. Running distance was probably just less than 7km.

Brown - Splits

Easy jog on the 4km route

Easy run- others were doing 6- 1000m loops, but I wanted to save myself for this weekend so just did 4 laps round the school

Morning run with Ralph+Karabo+Alison. Down to danes and round and then back to school along witkoppen. Really easy run before tonights race.

PE 6 shuttles of 30 seconds. Made it to the last shuttle every time except once.

night run at the pwc bike park. Didn't want to push too hard before the weekend, and didn't need to in the end- no real competition. took the win by about 3min and took it more as a fastish training run. sucks there were no prizes for winners, only lucky draw :(
3:50
3:50
4:12
3:58
4:58
5:18
4:31
2:49 (700)
Pretty consistent in terms of effort the whole way- the slow splits were just where there were hectic turns and climbs which didn't allow fast running.
same route as the previous 2 times I've run here, not sure about the other times.

easy warm up jog with. Ralph and Karabo. Did the 4km loop backwards

3 sets of 5 laps with 3 min between sets. 100m fast, 100m sllow etc.
Sets:
8:13
8:15
8:45 ( about 200m extra as had to go round rugby field because of match)
Ran them with Hlogi and Ralph

Morning run with Ralph and Karabo. Starting to get rather cold! Did the 2km+ then the lollipop route, easy pace.

45min school practice and then 45min playing against Alex- he destroyed me!

3rd O tt. Ran it at the 4ways track. Started a bit late ( waiting for mike who was stuck in traffic) so it was dark by the time we started, luckily sarah had a headlamp :). According to the garmin it was 3.25km- so either the garmin or the track or both are wrong. Started off too quick+ slowed down constantly. 5 seconds slower than the last one, but conditions weren't the best for fast running-so not too bad.
3:09
3:25
3:23

According to garmin : 2:59 , 3:09 , 3:07 , 0:41

C • Distance 6

from home, up and round van riebeck, to Devon's area and round, round the back of 4ways and then back home. took with my Goslar map which I had made a course on and took a map of Colin's from Hungary. tried to estimate distances between controls and run for that long before moving onto the next control. Running with a map makes the running way more fun and I hardly noticed the distance until the last couple of kilometers.
4:49
4:55
4:29
4:31
4:36
4:38
4:32
4:38
4:47 all uphill from here
5:11
5:04
1:08

C • Nice! 1