Training Log Archive: nmulderIn the 30 days ending Sep 30, 2017:
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Thursday Sep 28, 2017 #
Road Running (Fairfield Estate ) 30:02 [3] 6.0 km (5:00 / km)
ahr:151 shoes: Asics DynaFlyte Grey/Lime
Monday Sep 25, 2017 #
Orienteering race (Maretlwane) 16:06 [4] *** 2.3 km (7:00 / km) +60m 6:12 / km
ahr:163 spiked:9/10c shoes: Inov-8 X-Talon 212 Blue
Ran for ROC 1st team, but only just. A real selection dilemma, Brian, Brad and Alex all eligible for the two M21 slots. Brian couldn't make the event though and Alex ran 2nd team. Next year I'll probably only get in due to being M40. :-O
Michele ran 1st and came home 2nd, just behind RACO - Tania. I passed Glynn before #1 and then got away, only a small map reading mistake to #4 (40s). Clean thereafter. Handed over to Brad who had no problems, so we got 1st. ROC 2 in 2nd and ROC 3 bringing it home in 3rd for a clean sweep.
:-)
Sunday Sep 24, 2017 #
Orienteering race (Maretlwane) 1:21:24 [4] *** 8.3 km (9:48 / km) +420m 7:50 / km
ahr:156 spiked:15/21c shoes: Inov-8 X-Talon 212 Blue
Cool and overcast today by comparison. Okayish start, no big mistakes but also a few controls which weren't attached aggressively enough. Looking at splits, I never really featured at the front of the field and finished down by about 4 mins. 3rd in the end behind Brad and Brian.
Saturday Sep 23, 2017 #
Orienteering race (Maretlwane) 46:25 [5] *** 5.4 km (8:36 / km) +170m 7:26 / km
ahr:166 spiked:12/13c shoes: Inov-8 X-Talon 212 Blue
Extremely hot afternoon, mid 30's. Had a very good run. Strong start and held it around the course. 1 mistake at #7 where map is weird and I was under-running the distance into the control. About 30s of hesitation. After that better again. Got the win about 50s ahead of Mark C. Suprised with the result but pleased.
Thursday Sep 21, 2017 #
Trail Running (Magoebaskloof) 30:20 [3] 6.0 km (5:03 / km)
ahr:159 shoes: Salomon Sense Pro 2 Blue
Wednesday Sep 20, 2017 #
Trail Running (Magoebaskloof ) 31:35 [3] 6.0 km (5:16 / km)
ahr:144 shoes: Salomon Sense Pro 2 Blue
Sunday Sep 17, 2017 #
Trail Running (Magoebaskloof ) 30:04 [3] 6.2 km (4:51 / km)
ahr:137 shoes: Salomon Sense Pro 2 Blue
Tuesday Sep 12, 2017 #
Road Running (Old Parks) 36:02 [4] 8.0 km (4:30 / km) +116m 4:12 / km
ahr:169 shoes: Asics DynaFlyte Grey/Lime
Monday Sep 11, 2017 #
Gym (Bio) 1:00:00 [3]
Sunday Sep 10, 2017 #
Orienteering race (Mohales Gate) 1:49:21 [4] 10.8 km (10:07 / km) +690m 7:40 / km
ahr:161 shoes: Inov-8 X-Talon 212 Blue
Nice course by Roger B. Went at a steady pace all around. One big mistake a #6 where I was searching upstream of the water pit. Lost just under 2 min. Otherwise okay, but in hindsight my speed wasn't high enough. Hot day and despite carrying water I was still toast afterwards. Alex P won by 11 mins with a fantastic run that was about 1 min/km faster than me.
Saturday Sep 9, 2017 #
Trail Running (Springs Parkrun) 22:01 [4] 5.0 km (4:24 / km)
ahr:170 shoes: Salomon Sense Pro 2 Blue
Niceish single lap course through Presidents Park. A bit of weaving around trees which could be avoided if they made use of the other wilder half of the park.
Lots of new parkruns in Gauteng area recently, struggling to keep up ticking all of these. :-)
41/34
Wednesday Sep 6, 2017 #
Gym (Bio) 1:00:00 [3]
Monday Sep 4, 2017 #
Paddling (Emmarentia) 34:34 [2] 4.5 km (7:41 / km)
ahr:121 shoes: K1 (CS Maxi)
Sunday Sep 3, 2017 #
Trail Running race (Leeuwenkloof) 2:24:12 [4] 21.58 km (6:41 / km) +766m 5:40 / km
ahr:158 shoes: Salomon Sense Pro 2 Blue
A nice course, but as expected, tough. Easy to start with, and a nice fun section through a wet river bed. Then we turned away from the shorter 13km course and went onto a single and off-track section over dolomite rock. Lots of ups and downs through some valleys before rejoining the main route and heading for the dolomite cave before dropping back to the camp ground.
Was broken afterwards, but lots of fun. More enjoyable than the Spur race here.
Saturday Sep 2, 2017 #
Trail Running (Ernest Ullmann Parkrun) 22:46 [4] 5.0 km (4:33 / km)
shoes: Salomon Sense Pro 2 Blue
40/33
Orienteering race (Delta Park) 57:43 [3] 8.0 km (7:13 / km)
ahr:152 shoes: Salomon 3D S-Lab Red #4
Ran the Long course from the original 1982 event at a nice steady pace. Tough course with a double lapper of Delta Park. Mark V. finished ahead of me by a few mins (as did Derek Vaughn and Steve Kench in 1982!).
Fluffed the last 3 controls hidden in the long grass in the wooded area going into the finish, which cost about 4-5 mins in total.