Training Log Archive: nmulderIn the 7 days ending May 2, 2015:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Saturday May 2, 2015 #
Orienteering race (Western Cape Champs) 45:02 4.6 km (9:47 / km)
shoes: Inov-8 Oroc 280 #3 (CH)
Western Cape Middle Champs at Haweqas again.
Had a moderate start, although legs weren't feeling good - very heavy and tired on the hills. Had bad direction and decision making to #4 and #5 that must have cost 30-60s. Then also stopped short at #5 for another 30s. Ditto at #6.
Got to #7 but couldn't find it. Did a complete circuit around the area before Tim arrived about 3-4 mins later. Then we did another circuit and retook an attack point. Found the tag for the control that hadn't been put out and called Tim in. Poor map in the area didn't help. Was comfortably in 2nd place until this point.
After this I took it easy and saved myself for the Long event. Iffy controls at #9, #11, #12.
Course nullified by the organisers.
Orienteering warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Inov-8 Oroc 280 #3 (CH)
Friday May 1, 2015 #
Orienteering race (SA Sprint Champs) 15:34 [5] 2.8 km (5:34 / km)
shoes: Inov-8 X-Talon 212 Orange
Fast and flat university campus. Quite detailed in places. Generally a decent run, maybe loosing 3 secs at #1 and 2s at #8. Biggest mistake was probably about 5s exiting # 10 in the wrong direction before turning round for the better route choice. Last section was faster and easier, but I did't seem to loose too much time here. Held 5th place most of the way through the course and finished only 8s down on 3rd behind Mike, Tim, Garry, Roark. Tim never caught me, which was good.
Reasonably happy with the run although I would have preferred to be 9s faster! Legs felt good.
Orienteering warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: Inov-8 X-Talon 212 Orange
Wednesday Apr 29, 2015 #
Mountain Biking 1:42:34 [3] 38.48 km (22.5 kph)
shoes: Specialized Epic FSR Mthn 2014
Av 22.5
Mx 64.0
Tuesday Apr 28, 2015 #
Gym (Bio) 1:00:00 [3]
Road Running 21:57 [4] 5.0 km (4:23 / km) +67m 4:07 / km
shoes: Asics Gel Nimbus 2007
Monday Apr 27, 2015 #
Orienteering (Belfast Forest) 28:18 [5] 5.8 km (4:53 / km)
shoes: Inov-8 Oroc 280 #2
Intervals:
1) 9.19 -3rd
2) 8.17 -1st
3) 3.52 -3rd
4) 6.48 -2nd
Orienteering warm up/down (Belfast Forest) 10:00 [1] 1.0 km (10:00 / km)
shoes: Inov-8 Oroc 280 #2
Sunday Apr 26, 2015 #
Orienteering (Belfast Forest) 48:57 [4] 7.3 km (6:42 / km)
shoes: Inov-8 Oroc 280 #2
Orienteering warm up/down (Belfast Forest) 10:00 [1] 1.0 km (10:00 / km)
shoes: Inov-8 Oroc 280 #2
Orienteering (Belfast Forest) 17:59 [3] 1.8 km (9:59 / km)
shoes: Inov-8 Oroc 280 #2
Orienteering (Belfast Forest) 11:33 [3] 1.8 km (6:25 / km)
shoes: Inov-8 Oroc 280 #2
Orienteering (Belfast Forest) 44:28 [3] 4.1 km (10:51 / km)
shoes: Inov-8 Oroc 280 #2