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Training Log Archive: Stijn

In the 31 days ending Mar 31, 2009:

activity	#	time	miles		km		+m
Orienteering	8	4:04:14	17.72	(13:47)	28.51	(8:34)	407	93 /	117c	79%
Mountain Biking	2	3:13:42	35.67	(11.0/h)	57.4	(17.8/h)	761
Road Running	5	1:47:17	13.17	(8:09)	21.2	(5:04)	240
Total	13	9:05:13	66.56	(8:12)	107.11	(5:05)	1408	93 /	117c	79%

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Monday Mar 30, 2009 #

Road Running 25:12 [3] 5.0 km (5:02 / km) +61m 4:45 / km
shoes: Salomon XT Wings

Easy run through Melrose.

Sunday Mar 29, 2009 #

Event: Gauteng Short Course - Heronbridge

Orienteering race (Heron Bridge) 22:31 [4] **** 3.2 km (7:02 / km) +65m 6:23 / km
spiked:21/25c shoes: Salomon XT Wings

Great map - had to be thinking all the time. Stuffed up #18 royally and even ended up on the first floor going to #23. Other legs were very consistent though. Good run overall & really enjoyed it :-)

1 - Splits

Wednesday Mar 25, 2009 #

Orienteering 30:00 [3] ** 2.0 km (15:00 / km)
shoes: Salomon XT Wings

O training at Wits. Warmed up with 2 laps on the track. Then we hit the grid again, this time with obstacles and route-finding... also tried some grid route memory, a route-finding exercise on a sprint map and bearing-following (I need a more stable compass hehe). Ended it off with a 200m sprint race - not the wisest of moves as I now have an iffy groin injury. Argh! Let's hope it goes away by Sunday.

Monday Mar 23, 2009 #

Road Running 22:09 [5] 5.0 km (4:26 / km) +61m 4:11 / km
shoes: Salomon XT Wings

17:30 - my usual 5km route through Melrose. Plenty of suffering...

Wednesday Mar 18, 2009 #

Orienteering 30:00 [4] * 3.0 km (10:00 / km)
shoes: Salomon XT Wings

O Training at Wits - warmed up with 2 laps of the track, followed by some grid exercises, reading while running and some more track before the rain moved in..

Tuesday Mar 17, 2009 #

Road Running 23:22 [4] 5.0 km (4:40 / km) +61m 4:24 / km
shoes: Salomon XT Wings

Evening run through Melrose. Gunned the last km so when I finished, it felt like a 5 but i'd say a 4 overall. I don't dish out 5's easily - only when there's real suffering involved ;-)

Sunday Mar 15, 2009 #

Orienteering 15:00 [2] **** 1.1 km (13:38 / km)
shoes: Salomon XT Wings

Had to leave early on Saturday so came back today to finish off the exercises. Warmed up on the compass and pacing route... a bit pointless really as there were no controls left to confirm my position at any point ;-)

Orienteering 14:43 [4] *** 1.8 km (8:11 / km) +34m 7:28 / km
spiked:12/16c shoes: Salomon XT Wings

Ran the control picking exercise - was trying to go too fast initially so I made mistakes on a few of the control features... Not having controls out forced me to navigate to the feature rather than the flag which is pretty helpful too.

Orienteering 26:39 [4] *** 3.3 km (8:05 / km) +75m 7:15 / km
spiked:9/12c shoes: Salomon XT Wings

Ran controls 12 thorugh to 23 of last year's colour-coded race in reverse. My legs were starting to feel all the running so I slowed down a little and focussed on hitting the correct features in the circle.

Saturday Mar 14, 2009 #

Mountain Biking 1:36:42 [3] 28.13 km (17.5 kph) +288m
shoes: Scott Yecora

08:00 - A few laps of Northern Farm with Kevin & Steve

Orienteering 20:00 [2] **** 2.0 km (10:00 / km) +15m 9:38 / km
shoes: Salomon XT Wings

15:00 - Jogged the JWOC training line course at Golden Harvest. Had some difficulty sticking to it in the rough open land towards the end of the course.

Wednesday Mar 11, 2009 #

Event: Gauteng Short Course - Heronbridge

Orienteering 15:20 [3] *** 2.89 km (5:18 / km) +30m 5:03 / km
spiked:15/16c shoes: Salomon XT Wings

Got to the training at Wits an hour early so I ran the Wits Education Campus mens race from a few weeks ago with the controls in a shuffled order as a warm-up.

Road Running 8:00 [2] 1.2 km (6:40 / km)
shoes: Salomon XT Wings

Jogged 3 laps of the track as a warm-up with the rest of the group.

Orienteering 14:45 [5] *** 3.1 km (4:45 / km) +20m 4:37 / km
spiked:15/15c shoes: Salomon XT Wings

Ran the Women's Course from a few weeks ago as fast as I possibly could. It helped that I knew the area pretty well by now :-)

Sunday Mar 8, 2009 #

Event: Gauteng Short Course - Pretoria Botanical Gardens

Orienteering race (Pretoria Sprint #6) 35:00 [4] *** 2.92 km (11:59 / km) +108m 10:07 / km
spiked:5/14c shoes: Salomon XT Wings

Well well well... I suppose I was asking for some more navigation as opposed to pure speed! Blasted the 1st control like it was a sprint race and then struggled to get myself into colour-coded mode for the rest of the race. Had a few great controls with good route choices and a few shockers which threw all of that out of the window (#7 & #10). Looking forward to the colour-coded series and actually concentrating all the way through :-)

1 - Splits

Saturday Mar 7, 2009 #

Mountain Biking 1:37:00 [4] 29.27 km (18.1 kph) +473m
shoes: Scott Yecora

Started at Northern Farm, rode some of the sweet singletrack there and then did a route out the back of the farm. I'm officially unfit now...

Wednesday Mar 4, 2009 #

Road Running 28:34 [3] 5.0 km (5:43 / km) +57m 5:24 / km
shoes: Salomon XT Wings

Chilled jog through Melrose with Steve.

Sunday Mar 1, 2009 #

Event: Gauteng Short Course - St Johns

Orienteering race (St. Johns Sprint # 5) 20:16 [5] *** 3.2 km (6:20 / km) +60m 5:47 / km
spiked:16/19c shoes: Salomon XT Wings

09:12 - Really enjoyed this map and had a good run. Minor mistakes with route choice to 5 (5s) an overshoot of 8 (15s) & 9 (10s). Twas a close race with only 16 seconds separating Nic, myself, Nico & Uge for 5th-8th.

1 - Splits

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