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Training Log Archive: Stijn

In the 31 days ending Oct 31, 2010:

activity	#	time	miles		km		+m
Climbing	6	8:45:00					425
Orienteering	2	7:50:17	30.45	(15:27)	49.0	(9:36)	1345	12 /	14c	85%
Road Running	6	5:06:06	34.18	(8:57)	55.0	(5:34)	620
Cycling	5	3:54:43	39.52	(10.1/h)	63.6	(16.3/h)	775
Mountain Biking	1	1:26:19	16.16	(11.2/h)	26.0	(18.1/h)	285
Trail Running	2	41:06	4.54	(9:04)	7.3	(5:38)	105
Total	21	27:43:31	124.83		200.9		3555	12 /	14c	85%

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Saturday Oct 30, 2010 #

9 AM

Orienteering (Kaapschehoop Rogaine) 7:35:27 [4] *** 46.0 km (9:54 / km) +1300m 8:41 / km
ahr:165 max:197 shoes: Salomon XT Wings 2

I ran solo as Kevin had to pull out at the last minute. After 5 minutes planning at the start and knowing I could only hope for maximum 50km, I set off to clear out the South of the map as there were more points available there. S-8-19-20-30-21-14-16-28-29-22-17-18-15-7-6-5-2-1-F for a total of 540pts, placing me tied 4th in the 8-hour rogaine.

I had a solid run overall, executing my plan well. Was really suffering near 28 after 3:20 with the heat so I took a 500m detour to Coetzeestroom Hut for a water top-up and 10 minutes snack stop. This did wonders and so did the clouds which came over after that :-)

I kept bumping into Ian & Kerryn who were following exactly the same strategy as me. When I first caught them at 20, I pushed hard for 30 minutes or so to shake them on the attack and exit of #30 and on to #21. Caught them again at 16 and discovered that they had skipped 14 (30 pts). This made life easier for me as I simply needed to stay relatively close to them to sneak ahead on overall points :-) We still had many different route choices but were very equally paced and finished together.

A few nav wobbles: 19 (went too high up the re-entrant, 5 mins) & 22 (searching the wrong re-entrant to the West, 20 mins). We also finished 25 mins early and could probably have gotten #3 as well. But for only 10pts, it wasn't worth the extra effort and risk of penalty points.

Sunday Oct 24, 2010 #

9 AM

Climbing 1:45:00 [4] +100m

At Bobbejaansberg. 10, 13, 14, 22, 21, 17, 18.

5 PM

Cycling 37:01 [2] 9.3 km (15.1 kph) +115m
shoes: Scott Yecora

Cruise around Sunninghill with Fran.

Saturday Oct 23, 2010 #

5 PM

Road Running 1:26:39 [3] 15.3 km (5:40 / km) +155m 5:23 / km
ahr:170 max:184 shoes: Salomon XT Wings 2

LSD through Sunninghill. Pretty sore towards the end.

Thursday Oct 21, 2010 #

5 PM

Cycling 1:35:23 [3] 32.0 km (20.1 kph) +410m
ahr:142 max:174 shoes: Scott Yecora

3 laps of a route through Barbeque Downs and Sunninghill Gardens.

Tuesday Oct 19, 2010 #

5 PM

Road Running 1:17:58 [3] 13.2 km (5:54 / km) +150m 5:35 / km
ahr:166 max:182 shoes: Salomon XT Wings 2

Added some distance and took it real slow. Spaghetti run in Sunninhill with Kev.

Sunday Oct 17, 2010 #

8 AM

Cycling 42:12 [2] 9.3 km (13.2 kph) +115m
shoes: Scott Yecora

Cruise around Sunninghill with Fran. Speed is still quite slow but we're gradually increasing time on the bike. She's still pain-free which is promising. Our Christmas cycle trip through the Western Cape might happen after all :-)

5 PM

Road Running 53:21 [3] 9.75 km (5:28 / km) +120m 5:09 / km
ahr:165 max:179 shoes: Salomon XT Wings 2

Ran my Sunninghill 10km route again with Kev. Stretched loads beforehand and much less niggly this time.

Saturday Oct 16, 2010 #

9 AM

Climbing 1:15:00 [5] +80m

My first time at Bobbejaansberg near Pretoria. A good crag with plenty of lines (some of them with excellent friction). Had to give it everything I had to onsight a 22 there - much relief when clipping the chains :-) 16, 19, 22, 18, 16.

Thursday Oct 14, 2010 #

4 PM

Mountain Biking 1:26:19 [3] 26.0 km (18.1 kph) +285m
ahr:142 max:176 shoes: Scott Yecora

Ride down the Spruit with a loop through Saints with Kev.

Wednesday Oct 13, 2010 #

6 PM

Road Running 56:03 [3] 9.75 km (5:45 / km) +120m 5:25 / km
ahr:164 max:176 shoes: Salomon XT Wings 2

Crash course rogaine training has begun! Slow cruise through Sunninghill. Need to improve my conditioning otherwise 8 hours is gonna hurt...

C • Another crash course 3

Tuesday Oct 12, 2010 #

4 PM

Climbing 1:45:00 [4] +100m

At Strubens with Jay. Focussed on endurance. 19, 18, 18, 17 x 6.

Sunday Oct 10, 2010 #

9 AM

Trail Running warm up/down 9:29 [3] 1.8 km (5:16 / km) +30m 4:52 / km
ahr:164 max:186 shoes: Salomon XT Wings 2

Orienteering race (GOC Relays) 14:50 [5] *** 3.0 km (4:57 / km) +45m 4:36 / km
ahr:197 max:208 spiked:12/14c shoes: Salomon XT Wings 2

Ran the middle leg for AR Club's 2nd team. Brian came in with a 10-20s lead over Jeremy and just managed to maintain that lead over Cobus. Garry sealed the deal for the 1st team but it was lekker having our teams dicing it out at the top :-)

I made about 30s of hesitation mistakes on #7 (missing fence feature) and #8 (poor map contact). That "little" hill at the end made for new avg and max HR records for me... ouch!

Race distance 2.7km, actual run length 3km.

Friday Oct 8, 2010 #

4 PM

Climbing 2:00:00 [4] +75m

At Strubens with Gerrit and Russell. Did some endurance laps on 21s. 17, 21x4.

Thursday Oct 7, 2010 #

5 PM

Road Running 12:30 [5] 3.0 km (4:10 / km) +35m 3:56 / km
ahr:186 max:196 shoes: Salomon XT Wings 2

Went as fast as I could go as the final installment of my crash-course training for the GOC relays. No running for 3 months and then 4 short runs over 2 weeks... er, that's enough right? ;-)

C • Crash course 2

Tuesday Oct 5, 2010 #

5 PM

Cycling 29:59 [1] 6.5 km (13.0 kph) +70m
shoes: Scott Yecora

Cruise around Sunninghill with Fran.

Monday Oct 4, 2010 #

5 PM

Road Running 19:35 [3] 4.0 km (4:54 / km) +40m 4:40 / km
ahr:173 max:188 shoes: Salomon XT Wings 2

Wanted to run a relaxed 6km but got a bad stich so had to settle for a relaxed 4km instead.

Sunday Oct 3, 2010 #

10 AM

Climbing 45:00 [4] +30m

At Bronkies. Got spat off by Firefly (24) and salvaged my day with a 21. 18, 21.

Saturday Oct 2, 2010 #

8 AM

Cycling 30:08 [2] 6.5 km (12.9 kph) +65m
shoes: Scott Yecora

Cruise around Sunninghill with Fran.

5 PM

Trail Running 31:37 [4] 5.5 km (5:45 / km) +75m 5:23 / km
ahr:185 max:201 shoes: Salomon XT Wings 2

Ran the Emmies line course with Brian. He followed the line on the map and I tried to keep up. ugh...

Friday Oct 1, 2010 #

2 PM

Climbing 1:15:00 [3] +40m

At Strubens with Jay.

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