Training Log Archive: nmulderIn the 7 days ending Aug 24, 2014:
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Sunday Aug 24, 2014 #
10 AM
Orienteering race (Rocky Valley) 1:29:10 [5] 8.4 km (10:37 / km) +660m 7:37 / km
shoes: Inov-8 X-Talon 212 Orange
Mountain Marathon at Rocky Valley (Laurentia South)
Most of the terrain was burnt which made it more runnable, but a lot of the course stayed on the rocky ridges.
Messed up #1 by punching #24 first. Then settled down into a good rhythm and got sight of Eugene (-9 min) going into #6. Was about to catch him at #9 when we chose different route choices to #10, me running north side of the ridge nad him going south and over. His route was about 30s faster and I missed the control, failing to see Eugene coming out. Lost about 1 min, then also missed 4 mins on #11 where the control was hung on a crag higher than indicated. A bit disheartened after this, but had a steady run through to 14 where I got within sight of Eugene in the distance again. Took the southern (off hill) route to #16 which gave me a better AP into #16, where the map was also wrong. Saw Eugene miss #18 and finally caught him at #21 where I had a good strong leg up the hill. I got pulled by Eugene and Andrew towards the north at #22 but corrected. From then on better again to the finish.
So 5.5 mins of mistakes on the course. Even with that, not good enough to beat Brad (6 mins), but I was running well, was strong on the hills and am happy with my improvement. Physically, definitely the best run of the year so far. Technically decent, but can still improve.
Most of the terrain was burnt which made it more runnable, but a lot of the course stayed on the rocky ridges.
Messed up #1 by punching #24 first. Then settled down into a good rhythm and got sight of Eugene (-9 min) going into #6. Was about to catch him at #9 when we chose different route choices to #10, me running north side of the ridge nad him going south and over. His route was about 30s faster and I missed the control, failing to see Eugene coming out. Lost about 1 min, then also missed 4 mins on #11 where the control was hung on a crag higher than indicated. A bit disheartened after this, but had a steady run through to 14 where I got within sight of Eugene in the distance again. Took the southern (off hill) route to #16 which gave me a better AP into #16, where the map was also wrong. Saw Eugene miss #18 and finally caught him at #21 where I had a good strong leg up the hill. I got pulled by Eugene and Andrew towards the north at #22 but corrected. From then on better again to the finish.
So 5.5 mins of mistakes on the course. Even with that, not good enough to beat Brad (6 mins), but I was running well, was strong on the hills and am happy with my improvement. Physically, definitely the best run of the year so far. Technically decent, but can still improve.
Saturday Aug 23, 2014 #
Note
1 hour putting out more controls for Kloofendal. Then about 1 hour collecting after the event as well.
Friday Aug 22, 2014 #
Note
2.5 hours putting out control for the Kloofendal O' event.
7 AM
Mountain Biking 2:28:34 [3] 46.91 km (18.9 kph)
shoes: Specialized Epic FSR Mthn 2014
Rode with Mac out through Lionpark, back of Logwood, the Crocodile Creek, Lanseria and back via the tree nursery.
Av 18.9 Mx 56.3
Av 18.9 Mx 56.3
Thursday Aug 21, 2014 #
6 PM
Road Running (Fourways Gardens) 30:29 [3] 5.6 km (5:27 / km)
shoes: Asics Gel Nimbus 2007
Easy run through Fourways gardens loop. Felt comfortable running for the first time in a while.
Wednesday Aug 20, 2014 #
8 AM
Mountain Biking (Cradle) 2:15:39 [3] 59.79 km (26.4 kph)
shoes: Specialized Epic FSR Mthn 2014
Cradle loop, out past Refilwe and anti-clockwise. Strong winds.
Av 26.4 Mx 65.1
Av 26.4 Mx 65.1
Tuesday Aug 19, 2014 #
6 PM
Road Running 16:52 [5] 4.0 km (4:13 / km) +56m 3:56 / km
shoes: Salomon Sense Mantra 2 grey/or
Legs, particularly calves are tight and sore. Maybe not the best shoes for a hard road session. Lots of stretching afterwards.
Monday Aug 18, 2014 #
3 PM
Mountain Biking 1:34:11 [3] 34.79 km (22.2 kph)
shoes: Specialized Epic FSR Mthn 2014
Afternoon cycle out past the Lion Park on the dirt, back loop of Logwood then back home via Lanseria.
Av 22.1 Mx 63.4
Av 22.1 Mx 63.4