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Training Log Archive: Stijn

In the 7 days ending Jan 9, 2012:

activity	#	time	miles		km		+m
Mountain Biking	4	15:49:39	155.09	(9.8/h)	249.59	(15.8/h)	4075
Orienteering	5	7:22:56	25.29	(17:31)	40.7	(10:53)	915	77 /	118c	65%
Cycling	1	4:28:57	59.12	(13.2/h)	95.15	(21.2/h)	720
Total	10	27:41:32	239.5	(6:56)	385.44	(4:19)	5710	77 /	118c	65%

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Sunday Jan 8, 2012 #

10 AM

Orienteering race (Big 5 Sprint O) 23:33 [5] *** 2.6 km (9:03 / km) +55m 8:11 / km
spiked:18/27c shoes: Asics Gel Trail Sensor 5

Really enjoyed the speed of the sprint after all the slog in the forest. Made a few mistakes by trying to get away from people and charging off down the wrong tracks. Probably could have done 22mins without the mistakes. Fun area!

C • Well done boet! 6

Course 1 - M21E - Splits

Saturday Jan 7, 2012 #

4 AM

Mountain Biking 4:14:58 [4] 60.08 km (14.1 kph) +1175m
shoes: Scott Yecora

Up at 3:30am to start riding by 4am and make it over Long Tom Pass in time for my Long O start at 10am. The first hour or so was in the dark and it was misty and cold over the top. Enjoyed the pass and I found a good rhythm. Took a really rocky forest track directly down to Sabie and then hauled my tired self up the 8km climb to the event centre... it took a lot of coke and a bar one (thanks Dylan!) to get me in the mood for the Long O.

10 AM

Orienteering race (Big 5 Long O) 2:35:50 [3] *** 11.5 km (13:33 / km) +335m 11:50 / km
spiked:21/27c shoes: Asics Gel Trail Sensor 5

I was running on empty so took this race really slowly and hiked most of it. Focussed on the nav and made very few mistakes - just more in-the-circle control-hunting rather than being accurate with my control descriptions. Need to work on that. There were some solid elephant tracks through the rough vegetation which made life a lot easier for me.

Course 1 - M21E - Splits

Friday Jan 6, 2012 #

8 AM

Cycling 4:28:57 [3] 95.15 km (21.2 kph) +720m
shoes: Scott Yecora

Cycled from Rainbow Lodge to Lakenvlei for the Long O and then on to Lydenburg via the tar road through Dullstroom. Luckily mostly downhill as my legs were stuffed from the Long O...

9 AM

Orienteering race (Big 5 Long O) 2:28:19 [4] *** 15.0 km (9:53 / km) +300m 8:59 / km
spiked:15/28c shoes: Asics Gel Trail Sensor 5

Long O at Lakenvlei. With such a long distance, I was worried about making the 3-hour cutoff so paced myself cautiously to ensure I had energy throughout. Mostly dead-straight route choices and really started getting into the flow of forest orienteering on this race. Major mistakes at #2 and #14, otherwise just small mistakes in the circle. Made it with a good 30 mins to spare.

Course 1 - M21E - Splits

Thursday Jan 5, 2012 #

5 AM

Mountain Biking 3:19:38 [3] 64.79 km (19.5 kph) +675m
shoes: Scott Yecora

Ride with Kev along the gravel roads to Dullstroom for the O organised by AR Club and back along the tar road, racing the stroms @ 30km/h.

10 AM

Orienteering race (Big 5 Urban Middle) 55:57 [4] *** 5.6 km (9:59 / km) +130m 8:57 / km
spiked:9/16c shoes: Asics Gel Trail Sensor 5

The 2nd race of the Big 5 O week was in Dullstroom with fast and long running legs through town for the first half, followed by a technical 2nd half through the Bluegum forests. I was relatively slow on the running legs but minimised my mistakes in the forest to end up with my best result for the week (other than the sprint). Enjoyed the run once I could catch my breath again in the forests.

Course 1 - M21E - Splits

Wednesday Jan 4, 2012 #

Event: Big 5 Orienteering Week (WRE)

7 AM

Mountain Biking 3:03:00 [3] 48.0 km (15.7 kph) +780m
shoes: Scott Yecora

Cycled from Waterval Boven to Lakenvlei and back along the road to the event centre for the first race of the Big 5 O week. Fun ride into Lakenvlei.

2 PM

Orienteering race (Big 5 Middle Distance) 59:17 [4] *** 6.0 km (9:53 / km) +95m 9:09 / km
spiked:14/20c shoes: Asics Gel Trail Sensor 5

First race of the Big 5 O week and my first ever forest run. The pit at #1 had me off to a superb start with loads of grid searching. Made sure I slowed it down after that and focussed on ticking off features along my planned routes which helped. Very slow in the terrain and we all got caught in a massive lightning & hail storm for the 2nd half of my race. 15 & 16 out of the forest on the boulder outcrops were pretty scary...

Course 1 M21E - Splits

Tuesday Jan 3, 2012 #

5 AM

Mountain Biking 5:12:03 [4] 76.72 km (14.8 kph) +1445m
shoes: Scott Yecora

The plan was to cycle from Nelspruit to Waterval Boven, mostly off-road and ascending the escarpment twice. Turns out my MTB fitness and heat tolerance was lacking somewhat and I eventually limped into Kaapsehoop after a beast of a climb up the back of the Berlin plantations. With 80km to go, I decided a lift was in order and bombed down to Ngodwana, from where Seth took me the rest of the way to Boven.

Max speed 70.7km/h down the tar to Ngodwana :)

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