Training Log Archive: nmulderIn the 7 days ending May 4, 2014:
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Sunday May 4, 2014 #
6 AM
Mountain Biking (Cradle) 3:52:56 [3] 74.8 km (19.3 kph)
shoes: Specialized Epic FSR Mthn 2014
From Something Country with Mac and Nathan. Early start, so frozen fingers for first 45 mins. Went out Kromdraai side first for that loop, then Cradle road and stopped in at Heia Safari for a 18km loop on the Yellow. Beautiful riding that required lots of concetration for the corners. From there straight back to the car.
Av 19.0
Mx 61.1
Av 19.0
Mx 61.1
Saturday May 3, 2014 #
8 AM
Trail Running (Lonehill Park Run) 24:22 [3] 5.0 km (4:52 / km)
shoes: Salomon 3D S-Lab Red #4
My first Park Run, at the new Lonehill route (2nd week, but already 400 runners).
Stiff and cold to start. Didn't improve and a sluggish time.
Stiff and cold to start. Didn't improve and a sluggish time.
Wednesday Apr 30, 2014 #
7 PM
Trail Running race (Moon Chaser Night Trail) 46:53 [5] 10.0 km (4:41 / km)
shoes: Salomon 3D S-Lab Red #4
At the Big Red Barn for Moonchaser Night Trail run. Improved my time by 5 min + compared to the one a couple months ago, so happy. Worked hard after a conservative start, moving from about 13th up to 7th by the finish. 99% over the calf injury, with only a hammie weakness now left over.
Monday Apr 28, 2014 #
11 AM
Orienteering race (Hawequas) 1:18:52 [4] 8.9 km (8:52 / km) +400m 7:14 / km
shoes: Inov-8 Oroc 280 #2
Western Cape Long Champs M21E on 1:10' map.
Had a decent run. Lacking in speed, but the endurance went okay until #20 and the last longish leg. Then I died a bit. Managed to get 2nd place, mainly due to most others being unfit, injured or ill. About 6 mins behind Tim, who still should have been faster as well.
#1 - took low route choice which was good.
#3 - Lost +1 min at the exact same part of the map as my error in SA Champs long last year. Something wrong here, maybe with the direction of the valley contour. Relocated off road bend.
#4/5 - Only 2 legs that I got fastest split.
#9 - Went roads to the west. I think best route choice.
#10 - control in wrong place, but I walked into it on the way in.
#12 - As per 10.
#13 - poor execution of route choice. Spent too much time crossing steep slopes with reduced runnability. Lost +1 min.
#16 - Only other fastest split. Hit it dead on.
#17 - Got in sight of Martin K and caught at 18-19.
#21 - tired on this leg and didn't run straight enough. Funny mapping at control.
#22 - Control hung 100m away on the next most obvious feature.
From then struggled into the finish. Martin got away from me, so I probably slowed down +3 mins over last 5 controls.
Had a decent run. Lacking in speed, but the endurance went okay until #20 and the last longish leg. Then I died a bit. Managed to get 2nd place, mainly due to most others being unfit, injured or ill. About 6 mins behind Tim, who still should have been faster as well.
#1 - took low route choice which was good.
#3 - Lost +1 min at the exact same part of the map as my error in SA Champs long last year. Something wrong here, maybe with the direction of the valley contour. Relocated off road bend.
#4/5 - Only 2 legs that I got fastest split.
#9 - Went roads to the west. I think best route choice.
#10 - control in wrong place, but I walked into it on the way in.
#12 - As per 10.
#13 - poor execution of route choice. Spent too much time crossing steep slopes with reduced runnability. Lost +1 min.
#16 - Only other fastest split. Hit it dead on.
#17 - Got in sight of Martin K and caught at 18-19.
#21 - tired on this leg and didn't run straight enough. Funny mapping at control.
#22 - Control hung 100m away on the next most obvious feature.
From then struggled into the finish. Martin got away from me, so I probably slowed down +3 mins over last 5 controls.