Training Log Archive: nmulderIn the 31 days ending Mar 31, 2019:
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Wednesday Mar 27, 2019 #
Gym (Bio) 1:00:00 [3]
Road Running (Saints) 24:44 [4] 5.0 km (4:57 / km) +80m 4:35 / km
ahr:148 max:165 shoes: Asics DynaFlyte Grey/Lime
Tuesday Mar 26, 2019 #
Trail Running (Wolwespruit) 55:46 [5] 9.14 km (6:06 / km) +254m 5:21 / km
ahr:163 max:176 shoes: Salomon Sense Pro 5 Blue
Great fun and a tough hilly course for great training. Headlamp died soon after it got dark at 50%, so struggled to keep the speed up at the end in the denser forests.
Sunday Mar 24, 2019 #
Orienteering race (Elandshoogte) 42:55 [5] **** 5.2 km (8:15 / km) +160m 7:09 / km
ahr:160 max:171 shoes: Inov-8 Oroc 280 #4 (ZA)
1:10'000 5m
Nice to run on this map again, the forest is properly grown up now and beautiful running. Had a good start. Lost a bit (30s) to #6. Probably not the right RC to #12, where I went west instead of east on the shorter route. (30s?). Thereafter okay again.
2nd place behind a flying Jeremy Green. (2mins).
Saturday Mar 23, 2019 #
Trail Running (Barberton) 22:05 [5] 5.0 km (4:25 / km) +54m 4:11 / km
ahr:164 shoes: Salomon Sense Pro 4 Blue
91/72
Friday Mar 22, 2019 #
Orienteering race (Kaapsehoop) 28:21 [4] ***** 3.7 km (7:40 / km) +90m 6:50 / km
ahr:150 max:164 spiked:17/20c shoes: Salomon Sense Pro 4 Blue
1:5'000 5m
Easy loop of town to start and then a one-man-relay loop in the rockery. Had a very good run with almost no mistakes. A little bit of direction lost approaching #6 and #16, but quickly corrected. Max about 60s of mistakes. Won by a good margin over Eugene.
Tuesday Mar 19, 2019 #
Trail Running (De Vos Farm) 36:45 [3] 6.57 km (5:36 / km) +68m 5:19 / km
ahr:135 max:148 shoes: Salomon Sense Pro 4 Blue
Monday Mar 18, 2019 #
Trail Running (Emmarentia) 1:14:47 [3] 13.18 km (5:40 / km) +125m 5:25 / km
ahr:139 max:158 shoes: Salomon Sense Pro 5 Blue
Saturday Mar 16, 2019 #
Trail Running (Bronkhorstspruit) 22:36 [5] 5.0 km (4:31 / km) +30m 4:23 / km
ahr:170 max:178 shoes: Salomon Sense Pro 4 Blue
90/71
Orienteering race (Leeuwkop Golf Course) 20:43 [5] 3.7 km (5:36 / km) +62m 5:10 / km
ahr:164 max:181 shoes: Salomon Sense Pro 4 Blue
Leeuwkop Golf Course
Nice new area. Tripped going through a sloot on the way to #2, doing some damage. Very wet paper map as well after that. Caught Piers going to #5 and he then hung on for the rest of the way.
Finished tie 3rd in the end with Ryno Grove, 1 sec behind Eugene and 3 mins behind Michael.
Friday Mar 15, 2019 #
Trail Running (Emmarentia) 1:00:05 [3] 10.86 km (5:32 / km) +96m 5:18 / km
ahr:146 max:166 shoes: Salomon Sense Pro 4 Blue
Thursday Mar 14, 2019 #
Road Running (Fourways Gardens) 30:03 [3] 5.61 km (5:21 / km) +78m 5:00 / km
ahr:148 max:155 shoes: Asics DynaFlyte Grey/Lime
Wednesday Mar 13, 2019 #
Gym (Bio) 1:00:00 [3]
Road Running (Saints) 25:06 [4] 5.0 km (5:01 / km) +88m 4:37 / km
ahr:154 max:171 shoes: Asics DynaFlyte Grey/Lime
Saturday Mar 9, 2019 #
Orienteering race (Feldenmas) 1:03:29 [5] **** 80.0 km (48 / km) +280m 47 / km
ahr:161 max:174 spiked:17/25c shoes: Inov-8 Oroc 280 #3 (CH)
OLG Sauliamt map. Quite nice running at this time of year. Good weather as well.
Finished 1st in M40, not a competitive field (+5:00 to 2nd). Lost about 90s in total.
Bumped into Dagmar Cerninova (and Zbynek Cernin), my Czech fan club who now live in Switzerland and run for Sauliamt!
Friday Mar 8, 2019 #
Alpine Skiing (Andermatt) 6:09:00 [1] 43.1 km (8:34 / km) +7816m 4:29 / km
shoes: Blizzard FS Poacher
Tuesday Mar 5, 2019 #
Orienteering race (Quiaios) 1:23:39 [5] **** 10.9 km (7:40 / km) +235m 6:56 / km
ahr:153 max:166 spiked:17/25c shoes: Inov-8 Oroc 280 #3 (CH)
Tough distance day, but I managed for 90% of the course. Greenish to start and then opening up. Big mistake at #2 where I didn't see the control (again!). 2.5mins, for a total of 4:30 for the day.
Finished 4th, +11:30 to Jannes Weckman. So overall better than days 2 and 3 due to the distance.
Overall, ended 4th, just a few small points off 2nd and 3rd. Maybe only 1 mistake less on any of the last 3 days would have been sufficient. :-(
Monday Mar 4, 2019 #
Orienteering race (Quiaios) 43:01 [5] **** 5.8 km (7:25 / km) +120m 6:43 / km
ahr:157 max:166 spiked:13/19c shoes: Inov-8 Oroc 280 #3 (CH)
Early stages of the course had lots of green and then opened up but with undergrowth. Once again a control that I ran straight past. Finished 6th at +8:54 to Jannes. 2:15 of mistakes in total.
Sunday Mar 3, 2019 #
Orienteering race (Quiaios) 39:57 [5] **** 5.8 km (6:53 / km) +145m 6:07 / km
ahr:161 max:171 spiked:18/21c shoes: Inov-8 Oroc 280 #3 (CH)
More open forested dunes. Faster guys got away from me today, finishing 7th place, +6:51 down on Jannes. Two stupid mistakes where I didn't see the control at close distance.
Saturday Mar 2, 2019 #
Orienteering race (Palheirao) 40:47 [5] ***** 5.2 km (7:51 / km) +95m 7:11 / km
ahr:158 max:171 spiked:15/18c shoes: Inov-8 Oroc 280 #3 (CH)
Dune forest, with very dense thickets over most of the map. Extremely technical nav as a result that threw most people. I managed to hit #1 okay and settle down a bit, loosing only just over 3 mins in total. Finished 2nd place on M40 about 8 mins behind Jannes Weckman who mapped some nearby areas. Quite a lot of competition just behind me.
Orienteering race (Baurcos) 15:57 [5] **** 3.3 km (4:50 / km) +80m 4:19 / km
ahr:160 max:175 spiked:16/20c shoes: Salomon 3D S-Lab Red #4
Old town night sprint. Nice complex area, particularly through the old town towards the end. Lots of other competitors made for some near misses. No mistakes, only a couple of RC questions and slow up the final hill, about 30-45s loss in total.
Finished 5th in M40.
Friday Mar 1, 2019 #
Orienteering race (Figueira da Foz) 16:55 [5] *** 3.5 km (4:50 / km) +45m 4:32 / km
ahr:163 max:170 spiked:17/18c shoes: Salomon 3D S-Lab Red #4
1:4'000 and 2.5m
Easy block town sprint with a bit of park on the far end. No mistakes apart from maybe RC on #1 where max 5-10s lost.