Training Log Archive: nmulderIn the 31 days ending Jul 31, 2015:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||
Tuesday Jul 28, 2015 #
Note
(sick)
Monday Jul 27, 2015 #
Orienteering (Craig Leach) 34:47 [3] *** 4.0 km (8:42 / km)
19c shoes: Inov-8 Oroc 280 #3 (CH)
Sunday Jul 26, 2015 #
Orienteering (Littlemill) 49:03 [3] 6.0 km (8:11 / km)
shoes: Inov-8 Oroc 280 #3 (CH)
Saturday Jul 25, 2015 #
Road Running (Edinburgh Parkrun) 20:32 [4] 5.0 km (4:06 / km)
shoes: Salomon Sense Mantra 3 grey/or
Very big turnout, started off at what felt like 4:30, but got to 1k at 4:11! Bit of a difference at sea-level. Was well outside the Top 100 despite this however. Kept a stead pace and slowly started picking up a few people, only pushing the pace up to about 90% for the 4th km. No sprint finish, kept it constant. Still only 75th (!!!) in the end, 68th male.
4:11
4:08
4:08
4:00
4:03
Road Running warm up/down 7:00 [3] 1.0 km (7:00 / km)
shoes: Salomon Sense Mantra 3 grey/or
Friday Jul 24, 2015 #
Road Running (Edinburgh) 25:07 [3] 5.0 km (5:01 / km)
shoes: Salomon Sense Mantra 3 grey/or
Tuesday Jul 21, 2015 #
Road Running (Aegerisee) 58:28 [3] 10.6 km (5:31 / km)
shoes: Salomon Sense Mantra 3 grey/or
Monday Jul 20, 2015 #
Note
Sunday Jul 19, 2015 #
Orienteering race (Big Red Barn) 1:14:54 [4] 11.9 km (6:18 / km) +110m 6:01 / km
shoes: Inov-8 X-Talon 212 Orange
Lateish start, 3 min behind Alex and 6 ahead of Eugene. Short loop in nice forest to the SE before looping back past the start on a long leg via a compulsory river crossing. No problems in the first half of the course. Saw Alex 2.5 mins ahead at #6 and then discovered at 10 that I must have passed him at 8. Some mind-numbing running along the river 13-14 to get to the river crossing. Made a few stupid mistakes at 18 / 19 when I wasn't concentrating or reading ahead. Alex almost caught me here which forced me to refocus.
My fastest ever time for a Long-O, 74 min, but Tim even faster, winning in 63, with Michael 67. Next year 2h+ winning time if I get my way... :-D
Friday Jul 17, 2015 #
Road Running (Craigavon) 27:24 [3] 5.3 km (5:10 / km)
shoes: Asics Gel Nimbus 2007
Thursday Jul 16, 2015 #
Trail Running (Kaapsehoop) 43:17 [3] 7.2 km (6:01 / km)
shoes: Salomon Sense Mantra 3 grey/or
Wednesday Jul 15, 2015 #
Note
Trail Running (Kaapsehoop) 1:28:46 [3] 15.0 km (5:55 / km)
shoes: Salomon Sense Mantra 3 grey/or
Tuesday Jul 14, 2015 #
Note
Monday Jul 13, 2015 #
Road Running 52:32 [3] 10.39 km (5:03 / km)
shoes: Asics Gel Nimbus 2007
Sunday Jul 12, 2015 #
MTB - O race (Northern Farms) 1:22:42 [5] 30.7 km (22.3 kph)
shoes: Specialized Epic FSR Mthn 2014
Started off well. Bit hesitant from 2-3 where there were some paths missing off the map and #3 slightly out of place. Then settled down again for some faster, flat sections. #6 also in the wrong place. I cycled past on the way in at another junction, so realized where it was and went back for it. (2.5 min lost?).
Held up quite a bit by some slow riders at #7 as I didn't want to reverse down the one-way. Suggestion that future races here get held in the afternoon? Same problem at 8 / 11. From 17-18 I missed seeing the one larger track cutting off a corner. Caught the NSP guys around here and managed to drop them en route to 19. Finally a small mistake at 22 where I misread a small marsh for a small building (?). No other mistakes, just maybe slightly longer route choices than necessary to avoid oncoming traffic.
Finished just ahead of Alex by about a minute with Rob 3rd a short way back.
Av 22.3
Mx 43.3
MTB - O warm up/down 8:00 [2] 2.0 km (15.0 kph)
shoes: Specialized Epic FSR Mthn 2014
Saturday Jul 11, 2015 #
Trail Running hills (Hartebeespoort) 1:05:00 [4] 5.0 km (13:00 / km)
shoes: Salomon Sense Mantra 3 grey/or
Friday Jul 10, 2015 #
Note
Thursday Jul 9, 2015 #
Note
Trail Running (Misty Valley) 29:19 [3] 5.0 km (5:52 / km)
shoes: Salomon Sense Mantra 3 grey/or
Wednesday Jul 8, 2015 #
Trail Running (Misty Valley) 27:23 [3] 4.5 km (6:05 / km)
shoes: Salomon Sense Mantra 3 grey/or
Was also told at check-in that there was an additional fee of R35 to run around the estate on the MTB tracks. Decided I had paid enough and ran off-track to the escarpment and back just before dark.
Sunday Jul 5, 2015 #
Orienteering race (Hilton College) 1:53:41 [5] 12.6 km (9:01 / km) +485m 7:34 / km
shoes: Inov-8 X-Talon 212 Orange
Overall a very bad performance. Started well, good route choice to #1 (left road) that saw me lead for the first two controls. Stayed roads for most route choices whilst in the forested area. Got my angle wrong crossing the clearing to #4 and lost about 10s. To #8, I climbed above the stony ridge rather than staying below and lost another 10s. Lost a lot of time crossing a 'white' block to #9 rather than staying on roads. First started feeling very tired to #12 and had to walk up the steepest part. Hesitant to #14 with the low visibility and lost about 20s not attacking the control hard enough. Then into the open, where I lost about another 20s by not attacking #18 hard enough. Went down to the road to #19 - not enough benefit for this short leg and lost 10s?. Climbed back to the path 20-21 and maybe lost good time (30s+?) judging by the fastest split times on this leg. Maybe there was a contouring option? Also lost 30s stopping short and low of the control.
This is where I had a big blow out. Was exhausted by this stage, only just over 1h into running. Can't give a proper explanation - same happened at the last long champs on this same area..... I drank at 4 of the 5 water points, had a decent breakfast.... Ended up slow walking the whole hill 21-22, and again 24-25, 25-26. Executed loop 27-29 well, but at a slow pace. Then had a very slow uphill walk 29-30 where I lost over 2 mins on Brad. Had only been a couple of minutes off the pace at 19/20, but in the end finished 13 mins off. I felt like I lost more than 10 mins due to walking, etc. so Brad / Mike must also have been struggling in the latter part.
Finished off with more walking 32-33 and even in the sprint finish. 3rd in the end by default with Mike / Brad 13 mins ahead.
Saturday Jul 4, 2015 #
Orienteering race (Hilton College) 32:49 [5] 5.0 km (6:34 / km) +185m 5:32 / km
shoes: Inov-8 X-Talon 212 Orange
Had a fast start as we could guess where the first 2 controls were. Legs felt heavy on the hills and struggled to get past Sarah on one of them. Made a small route choice error 6-7 when went down the centre spur rather than seeing the felled open area on the right. Lost a few secs. Good speed on the shorter legs but lost big time to Brad on the long downhills. Was second for large part of the course but Eugene snuck ahead of me in the last couple so that I only ended up taking 3rd.
Overall very easy navigation and I lacked speed on the hills. Tired legs from mapping?
Friday Jul 3, 2015 #
Note
Thursday Jul 2, 2015 #
Note
Trail Running (Elands Valley) 51:07 [3] 9.8 km (5:13 / km)
shoes: Salomon Sense Mantra 3 grey/or
Wednesday Jul 1, 2015 #
Note
Trail Running (Elands Valley) 47:04 [3] 8.2 km (5:44 / km)
shoes: Salomon Sense Mantra 3 grey/or