Training Log Archive: nmulderIn the 7 days ending Apr 7, 2013:
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Sunday Apr 7, 2013 #
Orienteering race (W Cape Champs Long) 1:20:13 [4] *** 11.3 km (7:06 / km) +350m 6:09 / km
26c shoes: Inov-8 Oroc 280 #1
Got off to a good start. Splits showed that I was leading to #6, which was a bit surprising. Felt that I took the wrong route to #6 (through the open instead of down to the path). Then started suffering on the uphill to #7. Lost at least 1 minute by ending up too far right of #8, near the path. Route choice was probably too straight as well. Thereafter I just seemed to be extremely slow. Legs were tired and sore and I don't think I was as focused as I should have been.
Remainder of the controls were okay. Pretty sure I had the correct route choice running the upper road, only lost 1 minute to Michael and Tim over 12 minutes of running. I was dead tired on the uphill to #25.
Orienteering warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Inov-8 Oroc 280 #1
Saturday Apr 6, 2013 #
Orienteering race (SA Sprint Champs) 12:20 [5] *** 2.1 km (5:52 / km)
spiked:15/16c shoes: Inov8 Mudclaw 272 Red #1
Finished 5th. 2nd last starter ahead of Michael. Managed to hold him off till near the end (14). Was pretty chuffed with that. Though it might be closer to the podium, but there's a lot of talent piling in between. Only 1 mistake, a wrong route choice to #10 that probably cost 10-15s.
Orienteering warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Inov8 Mudclaw 272 Red #1
Orienteering race (W Cape Champs Middle) 45:59 [4] *** 5.7 km (8:04 / km) +160m 7:04 / km
spiked:5/19c shoes: Inov-8 Oroc 280 #1
Horrible run. Started off fair. Went long way round to #1, instead of cutting across. #4 in the wrong place was disconcerting. Then again at #7 where I lost about 1 min. Lost a few secs on trying to cut a corner on the long leg, but then made parallel error on #9, loosing 1.5 min. Then found an extra depression at #10, another minute. Then got drawn by another control at #12, 30s more. More or less gave up after that and jogged the rest to save my legs for Sunday.
Finished 11th, my worst Champs result ever. Was already in 10th place at #12. :-(
Thursday Apr 4, 2013 #
Gym (Bio) 1:00:00 [3]
Road Running (Randburg TT) 22:14 [4] 5.0 km (4:27 / km)
shoes: Asics Gel Nimbus 2007
Went out fast, 4:05 first km. Then eased off to save myself for the weekend. Was nice to see that I've rediscovered a bit of speed in the last week.
Monday Apr 1, 2013 #
Orienteering (Pataias Sul) 51:26 [3] *** 5.0 km (10:17 / km)
25c shoes: Inov-8 Oroc 280 #1