Training Log Archive: StijnIn the 7 days ending Sep 28, 2014:
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Sunday Sep 28, 2014 #
7 AM
Trail Running 1:50:45 [3] 17.0 km (6:31 / km) +390m 5:51 / km
shoes: Asics Gel Fuji Sensor #2
At Groenkloof with Jono. Heavy legs meant hard work for me on the hills.
4 PM
Strength 5:00 [5]
Saturday Sep 27, 2014 #
7 AM
Trail Running 3:55:09 [3] 36.2 km (6:30 / km) +950m 5:45 / km
shoes: Asics Gel Fuji Sensor #2
At Van Gaalen with Ryno, Cobus and Nic. Up ridge, much further along than usual and back (turned around just short of Hospitaalpad). Started suffering in the heat from 2h30m onwards. There was a heaven-sent water point at the Greek Church for Impi Challenge. They were packing up so we got some much-needed coke and water! Oh and loads of Vultures gliding all around us on the ridge - awesome sight!
Thursday Sep 25, 2014 #
6 AM
Road Running 49:36 [3] 10.5 km (4:43 / km) +110m 4:29 / km
shoes: Asics Gel Nimbus 15 #3
With Neal through Saxonwold, Rosebank, Dunkeld and Melrose.
6 PM
Strength 5:00 [5]
Wednesday Sep 24, 2014 #
9 AM
Trail Running warm up/down 3:35 [3] 0.8 km (4:29 / km)
shoes: Asics Gel Fuji Sensor #2
10 AM
Orienteering race (GOC Champs Long) 1:30:58 [4] *** 15.2 km (5:59 / km) +175m 5:40 / km
spiked:18/33c shoes: Asics Gel Fuji Sensor #2
Out at the Big Red Barn - M21E course. Completely lost my head on most of the controls up to #7. Some were pretty well hidden in the long grass, but should have stopped earlier and made a plan each time. Probably lost about 1min on #1, 2min on #2, 1min on #3, 30s on #4 and 1min on #7.
Much better from there, with only slight hesitations here and there. Tried to run hard on the open stretches, but was feeling the effort on the long legs towards the end. Some more time lost on #17 (went to #24 first), #23 and #32.
Finished 6th, about 6min behind Uge and 9min behind Mike. May have been able to sneak ahead of Uge with a cleaner run.
Edit: Looking at the splits, I was never really in it - didn't get a single split better than 4th place!
Much better from there, with only slight hesitations here and there. Tried to run hard on the open stretches, but was feeling the effort on the long legs towards the end. Some more time lost on #17 (went to #24 first), #23 and #32.
Finished 6th, about 6min behind Uge and 9min behind Mike. May have been able to sneak ahead of Uge with a cleaner run.
Edit: Looking at the splits, I was never really in it - didn't get a single split better than 4th place!
Tuesday Sep 23, 2014 #
6 AM
Road Running 46:33 [3] 9.8 km (4:45 / km) +125m 4:28 / km
shoes: Asics Gel Nimbus 15 #3
5 PM
Strength 5:00 [5]
Monday Sep 22, 2014 #
6 PM
Strength 5:00 [5]