Training Log Archive: nmulderIn the 7 days ending Apr 2, 2017:
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Saturday Apr 1, 2017 #
8 AM
Trail Running (Soweto) 23:08 [4] 5.0 km (4:38 / km)
ahr:170 weight:81kg shoes: Salomon Sense Mantra 4 blue/gr
Mofolo Parkrun.
Wanted to avoid the big turnout at the new Bronberrik parkrun, so headed out to Mofolo for my first run here instead. A small, nice and friendly parkrun. Route is 2 smaller loops followed by 2 bigger loops as they don't have the biggest space, but nice scenery at least and a mix of surface.
33/26
Wanted to avoid the big turnout at the new Bronberrik parkrun, so headed out to Mofolo for my first run here instead. A small, nice and friendly parkrun. Route is 2 smaller loops followed by 2 bigger loops as they don't have the biggest space, but nice scenery at least and a mix of surface.
33/26
7 PM
Orienteering race (Ruimsig Country Club) 25:05 [4] *** 4.2 km (5:58 / km)
ahr:163 spiked:17/18c shoes: Salomon Fellraiser yellow / bl
Urban Night Series at Ruimsig Country Club
Only real mistake was going to #1. Had to backtrack to the dam to avoid the vlei and get quickly into the control. Only settled down and got into the map after #3. Otherwise hit everything spot on (10 a bit hidden) and unusually accurate on bearing by my past night event standards. Could have been a bit faster to #14 by cutting through the long grass on the right route choice earlier rather than later.
Lost to Alex by 15 secs. I didn't feel like I'd had a comfortable run, so surprised I was that close and an happy with result.
Only real mistake was going to #1. Had to backtrack to the dam to avoid the vlei and get quickly into the control. Only settled down and got into the map after #3. Otherwise hit everything spot on (10 a bit hidden) and unusually accurate on bearing by my past night event standards. Could have been a bit faster to #14 by cutting through the long grass on the right route choice earlier rather than later.
Lost to Alex by 15 secs. I didn't feel like I'd had a comfortable run, so surprised I was that close and an happy with result.
Wednesday Mar 29, 2017 #
1 PM
Gym (Bio ) 1:00:00 [3]
7 PM
Orienteering (Fourways) 1:29:34 [5] *** 17.0 km (5:16 / km)
ahr:160 spiked:30/shoes: Salomon Sense Pro 2 Blue
Fourways Metrogaine
Team up at the last hour with Alison Bradfield to race the 90-min mixed category. I got warned beforehand she was fast, very fast... so I shouldn't complain.
From Fourways High we went straight out to the southern part of the map across Lesley for the big pointers. A lot of in and outs into boomed areas. Then swept down to Douglas and back to Lesley before cleaning up the centre section and heading back to the school. Got there with 5 min to spare which was just enough time to get the 8 x 1-pointers inside the grounds.
Got 1090 points (30 cps), which gave us a very clear win overall. I did the map reading and the gasping for breathe, Ally did all the Q&As. All the uphills were treated as interval training. :-O
Team up at the last hour with Alison Bradfield to race the 90-min mixed category. I got warned beforehand she was fast, very fast... so I shouldn't complain.
From Fourways High we went straight out to the southern part of the map across Lesley for the big pointers. A lot of in and outs into boomed areas. Then swept down to Douglas and back to Lesley before cleaning up the centre section and heading back to the school. Got there with 5 min to spare which was just enough time to get the 8 x 1-pointers inside the grounds.
Got 1090 points (30 cps), which gave us a very clear win overall. I did the map reading and the gasping for breathe, Ally did all the Q&As. All the uphills were treated as interval training. :-O