Training Log Archive: nmulder

Urban sprint race at Heronbridge on 1:2500.

Extremely intense sprint navigation on this course. Saw the trap to 2 in time, but then lost 20s to 3. Found it impossible to read ahead and couldn’t concentrate fully. Body also slightly flat. Big mistake to 9 when lost another 20s not seeing the break in the fence and running around. 10s to 11 by not simplifying the route enough. To 13 I started seeing stars and lost concentration, overrunning 14 and loosing over a minute. Despite pre-reading the trap to 18, I then still lost 15s falling for it. Still didn’t see gap in fence to 20 but maybe only lost 2-3s on this leg. Then slow through the final technical loop but at least no more big mistakes. Oderate pace but sluggish across the fields to the finish.

So overall a disaster by my standards. 2:10 of mistakes and more due to a complete lack of flow. Only 18/29 spike ratio. Maybe not enough focus before start and more concentration?

MEN - Splits

Brakpan parkrun. Cold morning with some frost still on the ground and lots of dew. Just managed to keep in sight of the lead runner so that I knew where to go. Started fast, didn’t enjoy the course to start with, but settled down and enjoyed it more in the second half. Fairly flat apart from one short sharp climb. Some spongy grass and marshes in places. Good time in the end, a new altitude PB, besting VTM by about 8 secs.

62/46

Fourways Gardens loop.

Felt good on both laps. Didn’t push too hard yet was doing 4:20s comfortably.