Training Archive: DHemerIn the 7 days ending 2008-01-05:
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| S | M | T | W | H | F | S | |||||||
Friday Jan 4 | ||
| Running 1:07:28 [4] 15.13 km (4:28 / km) | |
| ahr:178 max:202 | ||
| Long run this afternoon. Planned to run in the morning but the weather messed that up. Was hot and humid so the run was not very comfortable.
Got my sister to test her new bke out by ridding next to me. This proved a challenge as the easy but steep first part she was ahead of me but later when it got more technical she struggled and i had to stop and wait for her. Even took her bike for one section. She is gonna need some more training for her cycling as even curbs cause her to dismount. The last 5 and a bit km was fine though and i open up my legs a bit more. With about 3 km laf i felt good and decided to push a bit to the end. The last spilts were 4.01 , 4.15 , 4.24. All felt about the same effort but that extra effort at the end was not sustainable in the tiered legs and the pace dropped. Gonna need some more distance training. Overall though i was happy with the time | ||
Thursday Jan 3 | ||
| Cycling 1:27:00 [3] 32.38 km (2:41 / km) | |
| ahr:164 max:185 | ||
| A cycle this morning out along witkopen and cristian de wet and then past the rock cottage and down john voster. Onto rabie and up to malibongwe. Along malibongme and through the back roads of bryanston home
Plenty climb to keep me working. Roads were quiet to start but got busier later | ||
| Note | |
| I have found a team for the Uge 150 km finally. It is a kzn team though so unfortunatly i will only meet up with them at the race. I am the youngest by about 20years so it could be interesting to see how the team gells.
Looking forward to this as it is gonna be my first multi day race | ||
| C • KZN Team 4 | ||
Wednesday Jan 2 | ||
| Padeling 50:00 [3] 6 km (8:20 / km) | |
| Went out in the nova today. Did the whole session with the seat and and did not fall out once. Legs are taking strain in the boat as i get terrible pins and needels. Managed to cut my foot on the bolt used to hold the seat in place | ||
| C • Shoes 2 | ||
| Note | |
| Went mapping at wits after the padeling this morning.
Had a good long walk around and have now finished the survaying part of the mapping. Was hot up and down east campass. Wits still surprises me with hundreds of nooks and craneys around the buildings. Even found an old nunnery on campass | ||
Monday Dec 31 | ||
| Cycling 57:00 [4] 22.5 km (2:32 / km) | |
| ahr:161 max:178 | ||
| Had a nice ride this morning. Did not push to hard and found a comfortable rythm. Got onto the back wheel of a guy for a while before he turned off. Rode up witkopen to beyes and across to lifestyle before coming back through rand park ridge, boskruin and olivedale.
Enjoyed the ride and thankfully it was cooler this morning | ||
Sunday Dec 30 | ||
| Orienteering race 21:08 [4] **** 2.71 km (7:48 / km) +104m 6:33 / km | |
| spiked:13/16c shoes: Icebug mr2 extreme | ||
| Mens prelim in the sprint final.
Had an ok run considering that I have not orienteered properly in over 6 weeks. Messed up 6 and 12 badly costing me about 2 min in mistakes nd ending up as the 3rd south african to start in the final. $ swiss runners beat us all | ||
| Orienteering race 15:38 [5] **** 2.36 km (6:37 / km) +102m 5:27 / km | |
| spiked:13/16c shoes: Icebug mr2 extreme | ||
| Final of the sprit cup. Started 7th as the 3rd SA runner. Caugth alex and jeremy before half way and we ran together with some quick splits. Took a different route choice to 9 and lost time and never got back up with them. Finished only about 20 seconds behind them for the two races combined. Was very fast running as our pace per km was about 1 min quicker than the first one. Was only 3 seconds off the pace of one of the swiss in this race | ||