Training Log Archive: nmulderIn the 31 days ending Jul 31, 2017:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||
Monday Jul 31, 2017 #
Paddling (Emmarentia ) 50:00 [3] 8.0 km (6:15 / km)
shoes: K1 (CS Maxi)
Trail Running (Emmarentia ) 30:58 [3] 6.2 km (5:00 / km)
ahr:132 shoes: Salomon 3D S-Lab Red #4
Sunday Jul 30, 2017 #
Mountain Biking (Breedt's Nek) 4:37:22 [4] 103.2 km (22.3 kph)
ahr:134 shoes: Specialized Epic FSR Mthn 2014
Realized 1/2 way through the ride that my bike computer was still set to my 26" wheels, so maybe my riding over the last week hasn't been as bad as I originally thought. :-D
Av 22.3
Mx 47.0
Saturday Jul 29, 2017 #
Trail Running (Lanseria) 21:53 [4] 5.0 km (4:23 / km)
ahr:174 shoes: Salomon 3D S-Lab Red #4
39/32
Mountain Biking (Cradle) 3:11:45 [3] 69.72 km (21.8 kph)
shoes: Specialized Epic FSR Mthn 2014
Av 21.8
Mx 54.6
Friday Jul 28, 2017 #
Paddling (Emmarentia) 1:01:00 [3] 9.5 km (6:25 / km)
shoes: K1 (CS Maxi)
Trail Running (Emmarentia) 21:02 [3] 5.8 km (3:38 / km)
ahr:153 shoes: Salomon 3D S-Lab Red #4
Thursday Jul 27, 2017 #
Mountain Biking (Cradle) 2:27:08 [3] 60.57 km (24.7 kph)
shoes: Specialized Epic FSR Mthn 2014
Av 24.6
Mx 60.3
Road Running (Glen Austin) 33:03 [3] 7.0 km (4:43 / km)
ahr:169 shoes: Asics DynaFlyte Grey/Lime
Wednesday Jul 26, 2017 #
Gym (Bio) 1:00:00 [3]
Saturday Jul 22, 2017 #
Trail Running (Wimbledon Common) 20:45 [5] 5.0 km (4:09 / km)
ahr:165 shoes: Salomon 3D S-Lab Red #4
Event management was very leisurely, but well done. Briefing took place at 9am and we took a slow walk to the start line at 9:10 to finally start at 9:15.
A double-lapper on wide footpaths through the forest sections of Wimbledon Common. Lots of wet puddles from some overnight rain and there are definitely some over-competitive runners who aim for the puddles to wet you and throw you off your stride. I did some weaving to avoid them. Managed a constant speed over the full distance and also pushed through the tired legs which disappeared after the first lap. Splits of 10:18 and 10:27. Finished about 32nd with Michael taking the win.
13s slower than my Edinburgh parkrun time but that was on solid wide pavement the whole way, so otherwise pretty equitable.
38/31
Saturday Jul 15, 2017 #
Orienteering race (Obtarrenz) 1:27:27 [4] *** 8.6 km (10:10 / km) +415m 8:12 / km
ahr:154 spiked:20/24c shoes: Inov-8 Oroc 280 #3 (CH)
Tired legs on the first few controls with all the climb but no mistakes. From 6-7 I missed seeing a fence in the map and drifted too low. Lost 1:30 and found control just as I was caught by Rafael Z (+3). Ran with him to 13. Some advantage but he also pulled me too low on 10 (1 min). We took different route choices on long leg. I tried to contour across the larch green belts but seem to have lost 4 mins. Then another 1:30 loss to 15 before a fastest slot to 16. After that it got easier and no more mistakes. I felt goood and recovered some time in the leaders.
Finished 4th, +10:36 on Hannes Heinrich and about 3:30 down on Hakan Peterson. Daniel Z mispunched on penultimate, so that was him out of the overall lead. Hannes went from 4th to 1st and I held on to 3rd in the overall result behind Hakan (8:30 and 4:30 behind them).
Friday Jul 14, 2017 #
Orienteering race (Hochimst) 39:13 [4] *** 4.7 km (8:21 / km) +130m 7:20 / km
ahr:156 spiked:11/20c shoes: Inov-8 Oroc 280 #3 (CH)
This proved to be one of my favourite races of all time. Alpine forest over landslide rock detail. Took another chairlift to the start so most of the race was downhill racing. Lots of small mistakes and 1 route choice error (30s) totaling about 1:55. Good start once again and kept my cool most of the race until the run to the last control, where I stopped reading my map and lost 30s. All other mistakes involve detail inside the circle.
Finished 4th, 3:53 down on winner (Andreas Thern, making it 4 different winners in 4 days) and 2:00 down on Daniel Z. (Who is now overall leader despite not having won a day yet). I'm still holding onto 3rd overall, with 2nd some 58s ahead and 4th about 2:00 behind going into the last day.
We share our course with M20, M21L and W21E. The M35 seem to be holding their own against the other courses, except when Tove decides to run (which she has on Day 1 and 4). Today she did a crazy 31 minutes. I just can't fathom how someone can run those downhills that fast. Needless to say she beat me on every single split.
Thursday Jul 13, 2017 #
Note
(rest day)
Wednesday Jul 12, 2017 #
Orienteering race (Nossachjoch) 1:10:26 [5] *** 7.7 km (9:09 / km) +175m 8:13 / km
ahr:159 spiked:18/23c shoes: Inov-8 Oroc 280 #3 (CH)
Got a bit rushed at the start as I almost missed it, misjudging the time it would take us to get to the top of the mountain on the chairlift. Missed seeing the map correction note affect route to #1 but that only cost me 5-10s when trying to run the shorty uphill to the first control.
Thereafter got into a rhythm. Struggled to keep my thumb on progress on the longer legs with not being able to read the finer detail. Managed to have few mistakes though, only totally about 75s. A tough long leg at one stage that involved 125m climb, which pushed us well above the advertised.
Finished 3rd, about 6:50 down on Hakan Peterson and 31s behind Daniel Z. (Was running 2nd for 1 control today). 3rd different M35 winner in 3 days and I kept my 3rd place overall with one passing me up and one down.
Tuesday Jul 11, 2017 #
Orienteering race (Bergeralm ) 51:45 [4] *** 4.9 km (10:34 / km) +215m 8:40 / km
ahr:158 spiked:17/23c shoes: Inov-8 Oroc 280 #3 (CH)
Had a very good start and held it over the first sequence of controls. Got a bit flustered when I caught someone and they latched on. 2 big mistakes of 80s and 2:30 resulted.
Finished in 5th place about 5:16 down on the winner Rafael Z. Was running 2nd place before my mistakes. Have now moved to 3rd overall after 2 days though.
Monday Jul 10, 2017 #
Orienteering race (Steinach an Bremmer) 15:57 [5] *** 3.5 km (4:33 / km) +30m 4:22 / km
ahr:169 spiked:15/17c shoes: Inov-8 Oroc 280 #3 (CH)
Good run with only 1 big route choice mistake and about 25s cumulative. 1:26 down on the winner and a surprising 4th place. Won 2 splits, the first and 3rd.
Sunday Jul 9, 2017 #
Note
Saturday Jul 8, 2017 #
Mountain Biking (Zugersee) 2:42:42 [3] 61.14 km (22.5 kph)
ahr:101 shoes: Specialized Epic Comp 2006
Av 22.5
Mx 48.7
Friday Jul 7, 2017 #
Paddling (Zugersee) 2:30:00 [3] 18.7 km (8:01 / km)
ahr:87
Thursday Jul 6, 2017 #
Mountain Biking (Aegeri) 1:24:49 [3] 27.39 km (19.4 kph) +270m
ahr:96 shoes: Specialized Epic Comp 2006
Av 19.4
Mx 48.8
Paddling (Zugersee) 1:30:44 [3] 11.52 km (7:53 / km)
ahr:96
Trail Running (Aegerithal) 27:49 [3] 4.25 km (6:33 / km) +132m 5:40 / km
ahr:139 shoes: Salomon 3D S-Lab Red #4
Wednesday Jul 5, 2017 #
Mountain Biking (Ibergeregg) 3:38:16 [3] 64.54 km (17.7 kph) +1184m
ahr:107 shoes: Specialized Epic Comp 2006
Av 17.7
Mx 54.4
Tuesday Jul 4, 2017 #
Hiking (Mythen) 5:39:00 [3] 26.0 km (13:02 / km) +1400m 10:16 / km
ahr:115 shoes: Salomon 3D S-Lab Red #4
Monday Jul 3, 2017 #
Paddling (Zugersee) 1:03:24 [3] 7.8 km (8:08 / km)
ahr:136
Sunday Jul 2, 2017 #
Orienteering race (Stadlerberg) 1:06:22 [4] 8.1 km (8:12 / km) +400m 6:34 / km
ahr:157 shoes: Inov-8 Oroc 280 #3 (CH)
Ran 5th leg for OLG Zug's 2nd team in the 5-stage relay. We were well down the rankings so I started in the mass-start.
Very fast to begin with and soon settled down with a group on the way to 3rd control. First mistake at 5 where I got to the clearing and then didn't see the control in the tall undergrowth. Headed off somewhere else before returning and loosing 45-60 secs. Lots of other making mistakes near here, so group pretty similar afterwards. Could have been faster into 6 and 10. Took a long route choice to 11 but think it worked out due to less climb. Hit it well and led some people in. Caught a few people at 12 as well. The remnants of my group pulled away in the big hill up to 16 but I re caught then when we all went wrong at 18. I relocated immediately whilst they took another 2 mins so I got a good gap for the race into the finish.
Saturday Jul 1, 2017 #
Trail Running race (Zurich Oberland) 28:41 [5] 4.6 km (6:14 / km) +415m 4:18 / km
ahr:171 shoes: Salomon 3D S-Lab Red #4
Entered a small (180 people) mountain race here in Switzerland. 5 stages of 4-5km uphill mountain running averaging 100m of climb per km. All in 6 hours, with organized transport beteeen the finish and start of the next stage.
Stage 1: Hinwil 575m to Schufelberger Egg 990m
Pushed harder than I had planned. Legs tired, not too bad on the flatter sections but absolutely dead on steeper gradients that went up to 20%.
Finished about 57th. The average runner in Switzerland is pretty impressive on the hills!
Trail Running race (Zurich Oberland) 24:18 [5] 3.6 km (6:45 / km) +375m 4:26 / km
ahr:169 shoes: Salomon 3D S-Lab Red #4
Shortest stage of the race. Another fast one that had me pushing the whole way. Probably around 57th again.
Trail Running race (Zurich Oberland ) 26:42 [5] 4.6 km (5:48 / km) +285m 4:26 / km
ahr:164 shoes: Salomon 3D S-Lab Red #4
The flattest of the stages and the most enjoyable. A fast flat start but then through a technical single track in forest that allowed me to move up through the field. Lost a few places on flatter stuff after that but still a good stage for me. Position still remained 57th after 3 stages.
Trail Running race (Zurich Oberland) 27:07 [4] 4.3 km (6:18 / km) +310m 4:38 / km
ahr:163 shoes: Salomon 3D S-Lab Red #4
Started to fall apart on this stage. Ended up speed walking for the first time towards the top for short sections as it gave other muscles a break. Dropped down to 60th in the classification.
Trail Running race (Zurich Oberland ) 35:23 [4] 5.1 km (6:56 / km) +430m 4:53 / km
ahr:159 shoes: Salomon 3D S-Lab Red #4
Longest and highest stage and the slowest for me. Paced myself better but legs still struggled on the steeper parts. More walking. Dropped down to 64th in the race.