Training Log Archive: nmulderIn the 7 days ending Apr 10, 2011:
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Sunday Apr 10, 2011 #
Orienteering race (Grabouw Klipdrif) 1:18:29 [5] 11.5 km (6:49 / km) +265m 6:07 / km
ahr:159 max:187 shoes: Inov-8 Oroc 280 #1
Starts delayed by 50 mins, so I went out pretty close to midday. Thankfully, not as hot as previous day.
Lost about 10s at #2 (too far right) and 1 min to #24 (was heading for #26!). All other time differences down to micro route-choices.
Went out at a steady pace from the start, wanting to save myself for the second half. Felt decent and accelerated a bit to #8. Caught Jeremy (9 mins) at #11 and we ran together for a long stretch thereafter. This was good for the speed, especially on the downs where he pushed the pace.
We had a weird butterfly loop, for which everyone did the same order (?). Messed up here. Duh. Got away from Jeremy on the final hill. Finished strong.
First place. Mike and Brad next in about 6 mins behind.
TE 4.7, Epoc 238, 584 kcal.
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| From Orienteering Maps |
Orienteering warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Inov-8 Oroc 280 #1
Saturday Apr 9, 2011 #
Orienteering (V&A Waterfront) 1:00:00 [1] 5.0 km (12:00 / km)
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| From Orienteering Maps |
Orienteering race (Grabouw Klipdrif) 34:10 [4] *** 5.1 km (6:42 / km) +180m 5:42 / km
ahr:167 max:179 spiked:16/19c shoes: Inov-8 Oroc 280 #1
Legs were sore and tight after this weeks training and the training camp. Didn't feel so great after the morning's controlling as well, and the temp was well into the 30's. Then I also got to the start late...
Amazingly, didn't seem to affect the run though. Felt good after a short warm-up and got immediately into the map. Lost 5s on #2 (ran past), 5s on #6 (too low) and 20s on #17 (tried to go straight originally).
No other problems. Finished 1st, with Jeremy 2nd about 6 mins behind.
TE 4.2, Epoc 186, 437 kcal.
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| From Orienteering Maps |
Orienteering warm up/down 15:00 [2] 0.8 km (18:45 / km)
shoes: Inov-8 Oroc 280 #1
Friday Apr 8, 2011 #
Orienteering (Lebanon) 30:00 [1] 2.0 km (15:00 / km)
shoes: Inov-8 Oroc 280 #1
Orienteering (Lebanon) 1:20:00 [1] 4.0 km (20:00 / km)
shoes: Inov-8 Oroc 280 #1
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| From Orienteering Training |
Thursday Apr 7, 2011 #
Orienteering (Lebanon) 30:00 [1] 1.6 km (18:45 / km)
shoes: Inov-8 Oroc 280 #1
First exercise a short line or corridor course. Shadowed some of the juniors.
Orienteering (Lebanon) 45:00 [1] 2.0 km (22:30 / km)
shoes: Inov-8 Oroc 280 #1
Orienteering (Lebanon) 45:00 [1] 4.0 km (11:15 / km)
shoes: Inov-8 Oroc 280 #1
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| From Orienteering Training |
Wednesday Apr 6, 2011 #
Gym (Bio) 1:00:00 [3]
Trail Running race (Kinetic Night Trail) 36:33 [4] 8.0 km (4:34 / km) +153m 4:10 / km
ahr:159 max:187 shoes: Salomon 3D S-Lab Red/Yel #2
Off to a poor start in the mid-20s. Sore legs and stiff from last nights run. Didn't get a chance for a warm-up. Worked my way up the field slowly and felt stronger on the 2nd half, finishing approx. 8th or 9th.
The biggest surprise is that I was 17s faster than the last race here. (!).
Good results for ROC. Alex 3rd, Greg 5th (1st junior), Me, Stefan a couple places further back as 1st master.
TE 4.2, Epoc 189, 411 kcal.
Tuesday Apr 5, 2011 #
Mountain Biking 1:11:51 [2] 24.73 km (20.7 kph)
ahr:111 max:144 shoes: Specialized Epic Expert 2010
Av 20.6, Mx 60.2
TE 1.6, Epoc 16, 502 kcal.
Road Running (Sunninghill TT) 16:08 [3] 4.0 km (4:02 / km) +56m 3:46 / km
ahr:167 max:182 shoes: Asics Gel Nimbus 2007
TE 3.2, Epoc 95, 245 kcal.
Road Running warm up/down 17:00 [2] 2.8 km (6:04 / km) +80m 5:19 / km
shoes: Asics Gel Nimbus 2007
Monday Apr 4, 2011 #
Gym (Bio) 1:00:00 [3]