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Training Log Archive: nmulder

In the 7 days ending Aug 30, 2014:

activity # timemileskm+m
  Mountain Biking2 3:26:05 37.72(11.0/h) 60.71(17.7/h)
  Orienteering2 2:28:25 8.64(17:11) 13.9(10:41) 94019c
  Road Running3 2:03:12 14.51(8:29) 23.35(5:17) 56
  Trail Running1 35:00 3.11(11:16) 5.0(7:00)
  Total7 8:32:42 63.98(8:01) 102.96(4:59) 99619c

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Saturday Aug 30, 2014 #

9 AM

Orienteering (Kloofendal) 59:15 [3] *** 5.5 km (10:46 / km) +280m 8:35 / km
19c shoes: Inov-8 X-Talon 212 Orange

Ran the Brown course at Kloofendal from last week's event. Nice and fun for training. Interesting to see the splits and route choices compared to everyone else.

1 - went right and was suffering already at the first bit of climb past the out of bounds.
5 - Went left along the path and contoured in on top of the cliffs. Bad route choice, seem to have lost at least 20s.
6 - Went high route.
7 - North-west through the white all the way to the hiking trail and up that.
9 - RC along the fence.
11 - AP from the fence corner
12 - Went straight up the hill but should probably have taken RC up the fire break to the SE.
14 - Contoured around, seemed to work well, but hit patch of stoney ground towards the end.
18 - Exited 17 to NE, instead of the better SE direction.

Trail Running (Kloofendal) 35:00 [2] 5.0 km (7:00 / km)
shoes: Inov-8 X-Talon 212 Orange

Ran the new trails on the NE side of the reserve afterwards.

Thursday Aug 28, 2014 #

3 PM

Mountain Biking (Heia Safari) 2:03:06 [2] 31.28 km (15.2 kph)
shoes: Specialized Epic FSR Mthn 2014

Rode out at Heia Safari with Mac on the red route and half of the yellow route. Hectic Berg wind going at about 35km/hr.

Mac side-wall sliced on the red route. We tubed it and kept going. Fun technical stuff, especially the latest tracks on the red.

Av 15.2 Mx 40.2

Wednesday Aug 27, 2014 #

6 PM

Road Running (Fourways Gardens) 39:21 [2] 7.2 km (5:28 / km)
shoes: Asics Gel Nimbus 2007

Loop around Fourways Gardens, with the Frederic Road hill included.

Tuesday Aug 26, 2014 #

4 PM

Mountain Biking 1:22:59 [2] 29.43 km (21.3 kph)
shoes: Specialized Epic FSR Mthn 2014

Out through Jukskei Park, Malibongwe to Cosmo City then back roads and trails of Farmall / Lion Park area.

Av 21.3 Mx 61.6
6 PM

Road Running 16:32 [5] 4.0 km (4:08 / km) +56m 3:52 / km
shoes: Asics Gel Nimbus 2007

Nathan gave me a head start, then started reeling me in from about 2km. 15s faster than last week.

Monday Aug 25, 2014 #

5 PM

Road Running (Lonehill) 1:07:19 [3] 12.15 km (5:32 / km)
shoes: Asics Gel Nimbus 2007

Run out past Fourways Mall, through Lonehill and Beverly A/H.

Sunday Aug 24, 2014 #

10 AM

Orienteering race (Rocky Valley) 1:29:10 [5] 8.4 km (10:37 / km) +660m 7:37 / km
shoes: Inov-8 X-Talon 212 Orange

Mountain Marathon at Rocky Valley (Laurentia South)

Most of the terrain was burnt which made it more runnable, but a lot of the course stayed on the rocky ridges.

Messed up #1 by punching #24 first. Then settled down into a good rhythm and got sight of Eugene (-9 min) going into #6. Was about to catch him at #9 when we chose different route choices to #10, me running north side of the ridge nad him going south and over. His route was about 30s faster and I missed the control, failing to see Eugene coming out. Lost about 1 min, then also missed 4 mins on #11 where the control was hung on a crag higher than indicated. A bit disheartened after this, but had a steady run through to 14 where I got within sight of Eugene in the distance again. Took the southern (off hill) route to #16 which gave me a better AP into #16, where the map was also wrong. Saw Eugene miss #18 and finally caught him at #21 where I had a good strong leg up the hill. I got pulled by Eugene and Andrew towards the north at #22 but corrected. From then on better again to the finish.

So 5.5 mins of mistakes on the course. Even with that, not good enough to beat Brad (6 mins), but I was running well, was strong on the hills and am happy with my improvement. Physically, definitely the best run of the year so far. Technically decent, but can still improve.

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