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Training Log Archive: Stijn

In the 30 days ending Jun 30, 2012:

activity	#	time	miles		km		+m
Orienteering	6	6:26:57	25.1	(15:25)	40.4	(9:35)	1095	68 /	110c	61%
Road Running	5	3:42:10	27.28	(8:09)	43.9	(5:04)	535
Hiking	1	3:20:45	7.46	(2.2/h)	12.0	(3.6/h)	465
Treadmill	3	1:30:00	11.31	(7:57)	18.2	(4:57)
Mountain Biking	1	1:07:44	13.15	(11.6/h)	21.16	(18.7/h)	215
Trail Running	1	59:55	6.84	(8:46)	11.0	(5:27)	140
Strength	11	55:00
Gym Bike	1	30:00	9.33	(18.7/h)	15.01	(30.0/h)
Total	29	18:32:31	100.46		161.67		2450	68 /	110c	61%

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Saturday Jun 30, 2012 #

9 AM

Hiking 3:20:45 [2] 12.0 km (3.6 kph) +465m
shoes: Asics Gel Trail Sensor 5

Day hike at Suikerbosrand with my sister.

Friday Jun 29, 2012 #

5 PM

Road Running 1:03:43 [3] 12.9 km (4:56 / km) +150m 4:40 / km
shoes: Asics Gel Nimbus 13

Wednesday Jun 27, 2012 #

5 PM

Road Running 27:38 [3] 5.8 km (4:46 / km) +45m 4:35 / km
shoes: Asics Gel Nimbus 13

A weekend of O always makes me feel instantly stronger on the road :-)

6 PM

Strength 5:00 [4]

Sunday Jun 24, 2012 #

10 AM

Orienteering race (GOC Long Champs) 1:54:22 [3] *** 10.3 km (11:06 / km) +350m 9:29 / km
spiked:16/30c shoes: Asics Gel Trail Sensor 5

Spiked hardly anything but avoided massive mistakes. Also slow going to focus on the nav. Fun weekend!

1 - Splits

Saturday Jun 23, 2012 #

9 AM

Orienteering race (SA Sprint Champs) 28:38 [5] *** 3.3 km (8:41 / km) +90m 7:38 / km
spiked:13/18c shoes: Asics Gel Trail Sensor 5

Rough area for a sprint but I was expecting the RACO interpretation so actually enjoyed the technicality quite a bit. A route-choice error here and there and about 2-3 mins lost in the ruins.

Course distance was 2.9km.

2 PM

Orienteering race (GOC Middle Champs) 1:01:38 [3] *** 4.8 km (12:50 / km) +150m 11:06 / km
spiked:10/18c shoes: Asics Gel Trail Sensor 5

What an awesome piece of forest! Seriously challenging and had to take it slowly to ensure I didn't lose map contact completely. Surprised myself hitting 1-5 spot on but then the longer legs to 6 & 7 had me struggling to tick off features along the way. 7 was particularly bad, as I resorted to checking every potential boulder cluster in the "general vicinity". Bad idea! Relocated off 11 twice before I found it (10 min mistake). OK from there except for going straight from 11-13 before finding 12. I better have the fastest split from 12-13 :-) Bit of a search on 14 too.

Nowhere near competitive but really enjoyed my run.

Course 1 - Splits

Thursday Jun 21, 2012 #

7 PM

Orienteering (Metrogaine) 1:07:57 [2] 10.2 km (6:40 / km) +175m 6:08 / km
shoes: Asics Gel Nimbus 13

Did the 1-hour course with Fran. We headed straight for Delta Park via some of the low-pointers, then cleaned out the Northern side of the park and the hill above it before coming back down via the Southern side of the park. The hard run home was crossing over the spruit and collecting most of the points on that side on the way back to the rec centre.

We would have won the mixed category with 810 pts had we not made a mistake with one of the 50-pointers. Negative marking cost us 100 pts, leaving us in about 5th.

Could have probably had a better route as well by heading West first and then zig-zagging downhill through the park. Still loads of fun and well-attended.

Sunday Jun 17, 2012 #

9 AM

Orienteering race (Short Course Final (UJ)) 27:45 [4] *** 5.2 km (5:20 / km) +65m 5:01 / km
spiked:16/21c shoes: Asics Gel Trail Sensor 5

3 mins of mistakes due to parallel features at 5 & 6. Even a flawless run would have had me at 30% behind Mike on this high-speed course. Could have pushed a bit harder I guess.

Course distance was 3.7km

2 PM

Strength 5:00 [4]

Friday Jun 15, 2012 #

4 PM

Road Running 1:02:28 [3] 11.4 km (5:29 / km) +170m 5:06 / km
shoes: Asics Gel Nimbus 13

First 4km warm-up with Fran and the rest at a comfortable pace, except the hills, where there was some huffing and puffing involved :-)

Thursday Jun 14, 2012 #

9 PM

Strength 5:00 [4]

Wednesday Jun 13, 2012 #

4 PM

Road Running 28:15 [3] 5.8 km (4:52 / km) +45m 4:41 / km
shoes: Asics Gel Nimbus 13

Tuesday Jun 12, 2012 #

4 PM

Mountain Biking 1:07:44 [3] 21.16 km (18.7 kph) +215m
shoes: Scott Yecora

Emmies & the spruit with Neal & Dev. Lekker fun :-)

Monday Jun 11, 2012 #

7 AM

Treadmill 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics Gel Nimbus 13

8 PM

Strength 5:00 [4]

Sunday Jun 10, 2012 #

Event: Gauteng Colour Coded Hedianga

9 AM

Orienteering race (Hedianga CC) 1:26:37 [3] *** 6.6 km (13:07 / km) +265m 10:56 / km
spiked:13/23c shoes: Asics Gel Trail Sensor 5

Did the brown course at a low intensity as I knew it would be tricky. Started well and did most of the course smoothly except for 3 frustrating 5-10 min mistakes I made at 8, 11 & 15. Frustrating as I was often grid-searching within 50m of the control before abandoning the area for an adjacent feature and eventually having to relocate to where I had been initially!

Course distance was 4.3km but those 3 big mistakes conbtributed significantly to my elevated distance of 6.6km...

3 PM

Strength 5:00 [4]

Friday Jun 8, 2012 #

4 PM

Road Running 40:06 [3] 8.0 km (5:01 / km) +125m 4:39 / km
shoes: Asics Gel Nimbus 13

6 PM

Strength 5:00 [4]

Thursday Jun 7, 2012 #

7 AM

Gym Bike 30:00 [4] 15.01 km (30.0 kph)

407 kCal @ 212W

5 PM

Strength 5:00 [4]

Wednesday Jun 6, 2012 #

6 AM

Treadmill 30:00 [3] 6.2 km (4:50 / km)
shoes: Asics Gel Nimbus 13

Tuesday Jun 5, 2012 #

5 PM

Strength 5:00 [4]

Monday Jun 4, 2012 #

6 AM

Treadmill 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics Gel Nimbus 13

It's cycle challenge time again - or as I like to call it, pay-R10-for-2-months-of-gym-access challenge :-) I'll be doing more running this year and log a ride every now and then.

But ugh treadmill running is boring...

Sunday Jun 3, 2012 #

12 PM

Strength 5:00 [3]

Saturday Jun 2, 2012 #

7 AM

Trail Running 59:55 [3] 11.0 km (5:27 / km) +140m 5:07 / km
shoes: Asics Gel Trail Sensor 5

AR Club trail run with Fred, Vicky and Charlene. Threw in a few hill reps to get the HR up.

12 PM

Strength 5:00 [3]

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