Training Log Archive: nmulderIn the 7 days ending Feb 15, 2011:
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Monday Feb 14, 2011 #
6 PM
Track / Speed Work warm up/down (WCE) 7:30 [2] 1.2 km (6:15 / km)
shoes: Salomon 3D S-Lab Red/Yel #2
Track / Speed Work race (3000m Time Trial) 11:57 [4] 3.0 km (3:59 / km)
ahr:144 max:187 shoes: Salomon 3D S-Lab Red/Yel #2
1st National Squad Time Trial at Wits College of Eductation's grass track. Had most of the Joburg-based squad members running. Did okay, but lots of room for improvement in 2 and 4-months time. Only got beaten by 1 senior, 1 junior and 2 youth squad members. 45s off Alex's pace.
Kms
1) 3.47
2) 4.06
3) 4.04
Laps
1) 0.42
2) 1.30
3) 1.34
4) 1.39
5) -
6) 3.14
7) 1.39
8) 1.35
HR belt gave weird readings (TE 1.0, Avr 144?). Think I need to replace the battery. Had a bad 2nd km.
Kms
1) 3.47
2) 4.06
3) 4.04
Laps
1) 0.42
2) 1.30
3) 1.34
4) 1.39
5) -
6) 3.14
7) 1.39
8) 1.35
HR belt gave weird readings (TE 1.0, Avr 144?). Think I need to replace the battery. Had a bad 2nd km.
Sunday Feb 13, 2011 #
Event: Gauteng Open event
10 AM
Orienteering (Jeppe Boys) 13:28 [3] *** 1.66 km (8:07 / km) +29m 7:28 / km
spiked:17/18c weight:80kg shoes: Salomon 3D S-Lab Red/Yel #2
Jeppe Boys High - A CATI event, so good opportunity to remember how to orienteer. Started off with the normal orienteering course. Nice intricate areas around the buildings and a small koppie. Enjoyed the area. Pushed at about 80% effort, spent a lot of time trying to find a good rhythm. Awful time, but there were a lot of buildings in the way and then I did use the manual punches at the controls.
Orienteering (Jeppe Boys) 7:42 [3] *** 0.9 km (8:33 / km)
spiked:12/12c shoes: Salomon 3D S-Lab Red/Yel #2
The second course was a map memory. Good training once again although made a bit easier by my first run.
Friday Feb 11, 2011 #
7 PM
Road Running race (Randburg Valentines 10) 46:05 [4] 10.0 km (4:37 / km) +151m 4:17 / km
ahr:149 max:179 shoes: Asics Gel Nimbus 2007
First training this week, so this run didn't go too smoothly. Lost a bit of speed, so I went out at about 4:20 pace. Got caught by Shaun C at 4km and we had a big fat chat from there to the finish. Pace took a noticeable drop during this time.
Lot of other friends out there and a massive turnout due to the uncharacteristic dry conditions. Got klapped by Michael. Mark A also managed to sneak past me at a waterpoint (very bad form). Beat everyone else that mattered. ;-)
1- 4.13
2- 4.26
3- 4.50
4- 4.34
5-
6- 8.52
7 - 4.16
8-
9- 10.10
10 - 4.41
TE 4.2, 188 Epoc, 481 kcal.
Lot of other friends out there and a massive turnout due to the uncharacteristic dry conditions. Got klapped by Michael. Mark A also managed to sneak past me at a waterpoint (very bad form). Beat everyone else that mattered. ;-)
1- 4.13
2- 4.26
3- 4.50
4- 4.34
5-
6- 8.52
7 - 4.16
8-
9- 10.10
10 - 4.41
TE 4.2, 188 Epoc, 481 kcal.