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Training Log Archive: nmulder

In the 7 days ending Aug 11:

activity # timemileskm+m
  Orienteering2 1:47:02 7.77(13:47) 12.5(8:34) 18214 /44c31%
  Gym1 1:00:00
  Trail Running1 25:24 3.11(8:11) 5.0(5:05)
  Total4 3:12:26 10.87 17.5 18214 /44c31%

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Sunday Aug 11 #

11 AM

Orienteering race (False Bay NR) 32:08 [5] *** 5.1 km (6:18 / km) +40m 6:04 / km
ahr:170 max:178 20c shoes: Inov-8 X-Talon 212 Blue

Western Cape O' Champs Middle
False Bay Nature Reserve 1:10'000 5m

Heart rate was a bit more normal today.

First part of the course was flat, fast and easy across some short vygie areas. Only got interesting from #11 and then not to the same level as yesterday.

Generally good run. I was a bit hesitant to #14 and then went left past the urban area to #15... didn't do the path (was that a mistake?). Had good flow again from 15 to the finish.

Only 5 mins behind Tim today, so much better performance. Finally felt like I've got rid of the last bits of flu, now just to start building fitness again.

Saturday Aug 10 #

8 AM

Trail Running (Cape Town) 25:24 [3] 5.0 km (5:05 / km)
ahr:167 max:176 shoes: Salomon Sense Pro 5 Blue

Nice Parkrun in the Greenbelt with a semi-double-lapper before Cape Champs.

11 AM

Orienteering race (False Bay NR) 1:14:54 [5] *** 7.4 km (10:07 / km) +142m 9:14 / km
ahr:178 max:188 spiked:14/24c shoes: Inov-8 X-Talon 212 Blue

Western Cape O' Champs Long
False Bay Nature Reserve 1:10'000 5m

New map on the very old Pelican Park area from the 80's. So haven't run here since I was a M12. Lots of vegetated sand dunes and a bit of the edge of the water works. Not as technical as the west coast maps and also more bushy.

Started off okay but HR started taking strain after about 8 controls and had to try and moderate the pace afterwards. Still a worryingly high HR for the run.

Had a good race otherwise, easy to start using a few tracks (I didn't try to cut corners unlike some others). Got into the map after #1 already. First good RC was 8-9 but I went straight and regretted it. Split times aren't so decisive though, but I really struggled to get through the green patches. Another green patch problem just before 11. Made an error 12-13, leaving the path way too early. Thereafter I started using all available paths and running around wherever logical. Had to backtrack a bit and retry 16-17 to get through some green. I could probably have run straight on 17-18. Felt like there were too many legs where I didn't quite spike the controls.

Got beaten by Tim by about 15 mins! I reckon about 6-8 mins of that due to fitness, the rest speed.

Wednesday Aug 7 #

1 PM

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

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