Training Log Archive: nmulderIn the 7 days ending Jul 3, 2017:
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Monday Jul 3, 2017 #
Paddling (Zugersee) 1:03:24 [3] 7.8 km (8:08 / km)
ahr:136
Sunday Jul 2, 2017 #
Orienteering race (Stadlerberg) 1:06:22 [4] 8.1 km (8:12 / km) +400m 6:34 / km
ahr:157 shoes: Inov-8 Oroc 280 #3 (CH)
Ran 5th leg for OLG Zug's 2nd team in the 5-stage relay. We were well down the rankings so I started in the mass-start.
Very fast to begin with and soon settled down with a group on the way to 3rd control. First mistake at 5 where I got to the clearing and then didn't see the control in the tall undergrowth. Headed off somewhere else before returning and loosing 45-60 secs. Lots of other making mistakes near here, so group pretty similar afterwards. Could have been faster into 6 and 10. Took a long route choice to 11 but think it worked out due to less climb. Hit it well and led some people in. Caught a few people at 12 as well. The remnants of my group pulled away in the big hill up to 16 but I re caught then when we all went wrong at 18. I relocated immediately whilst they took another 2 mins so I got a good gap for the race into the finish.
Saturday Jul 1, 2017 #
Trail Running race (Zurich Oberland) 28:41 [5] 4.6 km (6:14 / km) +415m 4:18 / km
ahr:171 shoes: Salomon 3D S-Lab Red #4
Entered a small (180 people) mountain race here in Switzerland. 5 stages of 4-5km uphill mountain running averaging 100m of climb per km. All in 6 hours, with organized transport beteeen the finish and start of the next stage.
Stage 1: Hinwil 575m to Schufelberger Egg 990m
Pushed harder than I had planned. Legs tired, not too bad on the flatter sections but absolutely dead on steeper gradients that went up to 20%.
Finished about 57th. The average runner in Switzerland is pretty impressive on the hills!
Trail Running race (Zurich Oberland) 24:18 [5] 3.6 km (6:45 / km) +375m 4:26 / km
ahr:169 shoes: Salomon 3D S-Lab Red #4
Shortest stage of the race. Another fast one that had me pushing the whole way. Probably around 57th again.
Trail Running race (Zurich Oberland ) 26:42 [5] 4.6 km (5:48 / km) +285m 4:26 / km
ahr:164 shoes: Salomon 3D S-Lab Red #4
The flattest of the stages and the most enjoyable. A fast flat start but then through a technical single track in forest that allowed me to move up through the field. Lost a few places on flatter stuff after that but still a good stage for me. Position still remained 57th after 3 stages.
Trail Running race (Zurich Oberland) 27:07 [4] 4.3 km (6:18 / km) +310m 4:38 / km
ahr:163 shoes: Salomon 3D S-Lab Red #4
Started to fall apart on this stage. Ended up speed walking for the first time towards the top for short sections as it gave other muscles a break. Dropped down to 60th in the classification.
Trail Running race (Zurich Oberland ) 35:23 [4] 5.1 km (6:56 / km) +430m 4:53 / km
ahr:159 shoes: Salomon 3D S-Lab Red #4
Longest and highest stage and the slowest for me. Paced myself better but legs still struggled on the steeper parts. More walking. Dropped down to 64th in the race.
Friday Jun 30, 2017 #
Mountain Biking (Sattel) 2:47:30 [3] 40.76 km (14.6 kph)
Av 17.4
Mx 48.5
Thursday Jun 29, 2017 #
Mountain Biking (Sattel) 2:31:01 [3] 42.56 km (16.9 kph) +828m
ahr:103 shoes: Specialized Epic Comp 2006
Av 16.9
Mx 49.1
Wednesday Jun 28, 2017 #
Track / Speed Work (Seewen) 12:41 [5] 3.0 km (4:14 / km)
ahr:165 shoes: Salomon 3D S-Lab Red #4
Track / Speed Work warm up/down 8:00 [3] 1.1 km (7:16 / km)
shoes: Salomon 3D S-Lab Red #4
Orienteering race (Raten Gottschalkenberg) 35:34 [4] 3.9 km (9:07 / km) +200m 7:16 / km
ahr:147 shoes: Inov-8 Oroc 280 #3 (CH)
Ran the B-course in the middle of a massive thunderstorm. Lots of climb again but not too many brambles. About 2 mins of route choice and a small nav mistake.
Orienteering warm up/down 5:00 [3] 0.8 km (6:15 / km)
shoes: Inov-8 Oroc 280 #3 (CH)
Tuesday Jun 27, 2017 #
Mountain Biking (Sattel) 2:32:19 [3] 27.32 km (10.8 kph) +1163m
ahr:122 shoes: Specialized Epic Comp 2006
Av 10.7