Training Log Archive: StijnIn the 7 days ending Oct 25, 2009:
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Sunday Oct 25, 2009 #
Orienteering race (GOC Relays) 22:00 [5] *** 3.5 km (6:17 / km)
spiked:9/12c shoes: Salomon XT Wings
In the open mens team for AR Club. Garry ran first and came in with about a 6 minute lead over WITSOC. So I picked conservative route choices and made damn sure there were no mis-punches :-) A bit of a wobble at #6 when I didn't read the control description but otherwise a good run. I lost 3 minutes or so on Dylan and Cobus managed to hold Alex off for a win by 1:20. I've guessed my time and will correct it once the results come out.
Saturday Oct 24, 2009 #
Climbing 1:00:00 [3] +80m
Spent the morning at the Chosspile at Harties with Fran, Russell and Gerrit. I managed to onsight a 22 there... it's been a while since I've been climbing at this level :-) 14, 15, 22, 16.
Thursday Oct 22, 2009 #
Climbing 45:00 [2] +20m
Late afternoon climb at Strubens with Fran, Wally, Luz Helena & Steve. 14, 10, 19.
Wednesday Oct 21, 2009 #
Track Running 15:51 [3] 3.2 km (4:57 / km)
ahr:164 max:176 shoes: Salomon XT Wings
8 laps of the Wits track @ 5 min/km
Track Running tempo 14:19 [4] 3.2 km (4:28 / km)
ahr:180 max:188 shoes: Salomon XT Wings
Upped the pace to 4:30 min/km for the next set of 8 laps.
Note
Looked at some WOC maps as a simplification exercise at O training.
Monday Oct 19, 2009 #
Road Running 1:17:53 [4] 16.2 km (4:48 / km) +130m 4:37 / km
ahr:170 max:190 shoes: Salomon XT Wings
Yeeehaa! What a great run :-) Why can't all my runs feel like this? Like I can just keep on cruising...
Well I think I've worked out the alternating good/bad run thing - I have a good run when I start easily (duh!) and then get too confident for the next run so start too fast and have a shocker so start cautiously on the next run... etc.
90km of running over the last 3 weeks... eish!
Well I think I've worked out the alternating good/bad run thing - I have a good run when I start easily (duh!) and then get too confident for the next run so start too fast and have a shocker so start cautiously on the next run... etc.
90km of running over the last 3 weeks... eish!