Training Log Archive: nmulderIn the 7 days ending Feb 20, 2011:
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Sunday Feb 20, 2011 #
11 AM
Orienteering race (Billygoat) 1:51:04 [5] *** 16.5 km (6:44 / km) +670m 5:36 / km
ahr:132 max:187 spiked:23/26c shoes: Inov-8 Oroc 280 #1
My 2nd Billygoat race, this one at Roseren / Sichtern outside Liestal in Baseland. No snow this year, but still damp underfoot and cold. Ran in gloves, which made handling the map difficult.
Took me about 60s to open the map, as it was glued shut by water. I just followed everyone till then. Field started braking up after control 4. From 7 I was more or less on my own. Messed up #10. Started looking too early and was slow into the control.
Took the A for at #14, which was the best by about 20s. Decided to drop #20, which was okay, but not the best. Should have dropped #8, which wasn't obvious at all. Also messed up nav on 19-21, missing the path climbing up the hill and doing some bundubashing.
Was doing okay in general until the long leg to #23, where I totally took the wrong route choice and lost 4 mins. Only lost 1 position, but annoying.
TE 4.6, Epoc 228, 574 kcal. HR still not working properly.
Results - 12th out of 21.
Took me about 60s to open the map, as it was glued shut by water. I just followed everyone till then. Field started braking up after control 4. From 7 I was more or less on my own. Messed up #10. Started looking too early and was slow into the control.
Took the A for at #14, which was the best by about 20s. Decided to drop #20, which was okay, but not the best. Should have dropped #8, which wasn't obvious at all. Also messed up nav on 19-21, missing the path climbing up the hill and doing some bundubashing.
Was doing okay in general until the long leg to #23, where I totally took the wrong route choice and lost 4 mins. Only lost 1 position, but annoying.
TE 4.6, Epoc 228, 574 kcal. HR still not working properly.
Results - 12th out of 21.
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| From Orienteering Maps |
Saturday Feb 19, 2011 #
4 PM
Roller Blading (Lauerz) 58:31 [2] 16.0 km (3:39 / km)
shoes: Crazy Creek SP900
Did the usual double loop around Lauerz from the restaurant to the car park and back. Got to halfway in 32:02, so got back in 26:29. PB by a long way, almost 6 minutes. Felt really good on the blades, particularly on the way back.
HR belt was malfunctioning.
HR belt was malfunctioning.
Friday Feb 18, 2011 #
11 AM
Alpine Skiing (Engelberg) 5:00:00 [1] 70.0 km (4:17 / km)
shoes: Blizzard FS Poacher
First time to Engelberg. Very nice for skiing. Some fog at the higher altitudes, which wasn't so great. However, got quite a few good runs, including a challenging off-piste route down from Titleis. 17 runs in total and Mx 62.2.
Thursday Feb 17, 2011 #
12 PM
Alpine Skiing (Stoos) 4:20:00 [1] 57.0 km (4:34 / km)
shoes: Blizzard FS Poacher
Ye ha. First time at Stoos. Nice slopes. Well worth the trip. 13 runs in total. Maxed out at 60km/hr.
Wednesday Feb 16, 2011 #
Note
Zurich!
Monday Feb 14, 2011 #
6 PM
Track / Speed Work warm up/down (WCE) 7:30 [2] 1.2 km (6:15 / km)
shoes: Salomon 3D S-Lab Red/Yel #2
Track / Speed Work race (3000m Time Trial) 11:57 [4] 3.0 km (3:59 / km)
ahr:144 max:187 shoes: Salomon 3D S-Lab Red/Yel #2
1st National Squad Time Trial at Wits College of Eductation's grass track. Had most of the Joburg-based squad members running. Did okay, but lots of room for improvement in 2 and 4-months time. Only got beaten by 1 senior, 1 junior and 2 youth squad members. 45s off Alex's pace.
Kms
1) 3.47
2) 4.06
3) 4.04
Laps
1) 0.42
2) 1.30
3) 1.34
4) 1.39
5) -
6) 3.14
7) 1.39
8) 1.35
HR belt gave weird readings (TE 1.0, Avr 144?). Think I need to replace the battery. Had a bad 2nd km.
Kms
1) 3.47
2) 4.06
3) 4.04
Laps
1) 0.42
2) 1.30
3) 1.34
4) 1.39
5) -
6) 3.14
7) 1.39
8) 1.35
HR belt gave weird readings (TE 1.0, Avr 144?). Think I need to replace the battery. Had a bad 2nd km.