Training Archive: nmulder

Event: Dullstroom Intenational Training Sprint
 

Orienteering race (Dullstroom International) 38:33 [4] *** 5.8 km (6:39 / km)
22c shoes: Salomon 3D S-Lab Red

Sprint race around Dullstroom. Much the same speed as yesterday, whilst everyone else was faster. Hardly any mistakes, but now finished 8th or 9th. Fabian just won again. Garry M first SA with Dylan just ahead of me as well. Times were almost 10 mins ahead of me.

From Orienteering Maps

C • errr, sorry 1

Long - Splits

Event: Sabie International Training Event
 

Orienteering race (Sabie International) 1:33:57 [4] *** 10.5 km (8:57 / km) +360m 7:38 / km
27c shoes: V-J Integrator Silver/Lime

Race on the Klipkraal map against the Finnish and Swiss (et al) touring teams. Had a fair run, but didn't feel as strong as last September. This was about 1km shorter and 10 min longer, despite the fair running terrain. Fabian H finished first, just ahead of Mats H and Pekka I. I was a suprising 4th, less than 8 mins behind Fabian. Knowledge of the map and my general fitness must have helped.

From Orienteering Maps

Brown - Splits

Note
(rest day)

Completed the Coaching Level 1 course. Sunburnt and tired after yesterday. With the 2 international O' events this weekend, time for a rest.

Track / Speed Work (Germiston) 30:00 [2]

1000 - Have spent the whole week so far doing an ASA / IAAF Level 1 coaching course. Today was prac work. Lots of warming-up, stretching, javelin, discus, race walking, etc. Spent about 4hrs in the sun, but will only log 30 mins.

C • Official 2

Road Running (Randburg TT) 20:36 [4] 5 km (4:07 / km)
shoes: Asics Gel Nimbus 2007

1800 - There was a 2nd delayed TT for those of us who wanted to watch the final 3 overs of the cricket test in the pub - only 1 wicket needed. In the end it wasn't worth waiting for. Looked a bit silly however with 1/2 the field starting the time trial and the other half still watching in the pub.

Had a good race for 1st spot as a result of the reduced field. 4 of us in contention, with the final acceleration and break-up happening just after 4km. Managed to kick up the hill, but 1 other guy was stronger, so 2nd.

PB for the year... ;-)

Also one of the faster TTs in many months, so looking (surprisingly) good.

C • PB for the year 1

Gym (Bio) 1:00:00 [3]

1700 - Bio session.

Road Running (RAC TT) 22:30 [3] 5 km (4:30 / km)
shoes: Asics Gel Nimbus 2007

1745 - Nice cool evening for a run. Started off very stiff. Was wary about accidentally pulling something. Settled down however and managed to run consistent 4:30s, even with the hills.

Gym (Bio) 1:00:00 [3]

1400 - Biokinetics.