Training Log Archive: nmulderIn the 7 days ending Mar 8, 2015:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||
|
|
|
|
|
|
| |||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Mar 8, 2015 #
Orienteering race (Rietvlei Zoo Farm) 18:47 [5] 3.6 km (5:13 / km)
spiked:19/19c weight:82kg shoes: Inov-8 X-Talon 212 Orange
Had a good clean run with almost 0 mistakes. Exited #2 on the path, which maybe was a bit slower. Lots of high grass in the area, so I regularly returned to the track network wherever possible. Did quite a detour to #14 to stay on paths and originally though I had got the route choice wrong, but maybe not after comparing splits. Lost a bit of time towards the end as I couldn't find a 6th gear. Couldn't catch Eugene at +2, but also never got caught by Brad at -2.
Finished 3rd, about 1.5 mins behind Michael and Brad and 10s ahead of Garry, so very happy with the reduced time gaps as well as the position.
Orienteering warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov-8 X-Talon 212 Orange
Mountain Biking (Northern Farms) 1:38:55 [3] 32.07 km (19.5 kph)
shoes: Specialized Epic FSR Mthn 2014
Cycled out and rejoined where I left off, close to the canal inbetween the river sections. Included the Equestrian trail. Got to about 5km to go when I had to cut back to the car park due to closing time...
Will need a 3rd outing to finally finish the track.
Av 19.4
Mx 39.4
Saturday Mar 7, 2015 #
Paddling (Taaibos) 3:30:00 [3] 30.0 km (7:00 / km)
shoes: K1 (CS Maxi)
From the Beach Club at the confluence, went up the Taaibos first as high as we could get, just beyond a low-level bridge. Had to help out a young bull that had fallen into the river along the way. Worked out okay but had to deal with it jumping onto the nose of my boat at one stage. Turned around back down the Taaibos before a short out and back on the Vaal towards the University.
Friday Mar 6, 2015 #
Mountain Biking (Cradle) 2:45:35 [3] 62.49 km (22.6 kph)
shoes: Specialized Epic FSR Mthn 2014
Av 22.6
Mx 69.9
Thursday Mar 5, 2015 #
Mountain Biking 1:19:07 [3] 28.38 km (21.5 kph)
shoes: Specialized Epic FSR Mthn 2014
Av 21.5
Mx 60.2
Trail Running (Emmarentia) 28:44 [3] 6.0 km (4:47 / km)
shoes: Salomon Sense Mantra 3 grey/or
Paddling (Emmarentia) 57:59 [5] 10.0 km (5:48 / km)
shoes: K1 (CS Maxi)
Paddling warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: K1 (CS Maxi)
Wednesday Mar 4, 2015 #
Orienteering (Kloofendal) 39:39 [2] 4.0 km (9:55 / km)
shoes: Salomon 3D S-Lab Red #4
Trail Running race (Bryanston GC) 34:26 [5] 8.0 km (4:18 / km)
shoes: Salomon 3D S-Lab Red #4
Steady start back in about 15th place. Started catching people slowly after 3km and managed to work my way up the field, particularly on the hills. Ended up 5th overall, with Piers about 2 mins ahead.
Felt like a good run, but was disappointing with my time, thinking I'd be about 1 min or more faster. The course is slightly short as well.
Trail Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Salomon 3D S-Lab Red #4
Tuesday Mar 3, 2015 #
Paddling (Emmarentia) 43:00 [3] 7.5 km (5:44 / km)
shoes: K1 (CS Maxi)
Monday Mar 2, 2015 #
Trail Running (Golden Harvest Park) 40:22 [3] 7.0 km (5:46 / km)
shoes: Salomon 3D S-Lab Red #4