Training Log Archive: RichardLundIn the 7 days ending Jun 20, 2009:
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Saturday Jun 20, 2009 #
Event: Gauteng Champs
Running race 27:07 [5] **** 2.6 km (10:26 / km) +55m 9:26 / km
spiked:7/12c rhr:53 weight:86.5kg shoes: New Balance All Terrain
Gauteng Middle distance on a new map at Hennops. First 6 controls were quite technical and fairly close. Made small errors on the first two controls but spiked the rest up to #8. Last bit of the course was hard running over difficult terrain. Horrid little odd shaped rocks hiding in the grass. Fell heavily on the way to #10 ( one of many fallers on the day).
Was happy with the run with I guess less that 60 seconds errors. In end I won by 2 minutes from Ian and about 5 from Pat giving me my first Gauteng champs win!
Was happy with the run with I guess less that 60 seconds errors. In end I won by 2 minutes from Ian and about 5 from Pat giving me my first Gauteng champs win!
Thursday Jun 18, 2009 #
Running race 27:40 [5] 5.0 km (5:32 / km) +20m 5:25 / km
shoes: New Balance 404
Randburg time trial. Felt really good and enjoyed the run.
Tuesday Jun 16, 2009 #
Event: JWOC Fundraiser
Orienteering 23:00 [4] **** 2.78 km (8:16 / km) +62m 7:27 / km
shoes: New Balance 404
Had to identify the flag at each control. Each wrong answer was a 30 second penalty. All flags were very easy so did not have any penalties. Writing the answer at each point took some time but gave me a chance to rest then sprint to the next control.
Running 25:40 [4] 4.0 km (6:25 / km) +40m 6:07 / km
shoes: New Balance 404
RAC Time Trial Started a bit fast and got the pain in my chest. Backed off and did first 3ks in 18min. Took some short cuts and stopped at 4k. Must warm up before running!
Sunday Jun 14, 2009 #
Orienteering 1:15:00 [2] **** 6.0 km (12:30 / km) +50m 12:00 / km
shoes: New Balance All Terrain
Last bit of training before Gauteng Champs and then fly off to JWOC. First a corridor course where I collected the controls behind the others. Was quite tricky not being able to reference objects off the corridor and also the contours.
Then we did a one man relay with Contouring, Compass and a line course legs.
Then we did a one man relay with Contouring, Compass and a line course legs.