Training Log Archive: nmulderIn the 7 days ending Nov 20, 2016:
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Saturday Nov 19, 2016 #
6 AM
Trail Running race (Thumper Charity Run) 1:46:03 [5] 17.43 km (6:05 / km)
ahr:160 shoes: Asics DynaFlyte Grey/Lime
Ran the Thumper Trail Race at Kings Kloof / Laurentia Farm. Brilliant race organized by Nina that featured quite a few extreme off-trail sections and four big climbs.
I started well, settling into a bunch of 4 running for 3rd-6th place. Was strongest on the off trail sections, but lost out on the flatter trail sections. They almost got away from me at about 10k just before the water point but I recovered well and reeled them back in.
The big surge occurred as we went over the final hill with a big downhill down the old oxwagon trail back to the farm in the offering. I had a good run down the trail but could only hold onto 5th. I ran out of legs at the bottom as we traversed a bit of flatter found, but had enough of a gap to keep the position.
Very happy with my run again. Training going well. Need to come back to this venue for some good quality hill training.
I started well, settling into a bunch of 4 running for 3rd-6th place. Was strongest on the off trail sections, but lost out on the flatter trail sections. They almost got away from me at about 10k just before the water point but I recovered well and reeled them back in.
The big surge occurred as we went over the final hill with a big downhill down the old oxwagon trail back to the farm in the offering. I had a good run down the trail but could only hold onto 5th. I ran out of legs at the bottom as we traversed a bit of flatter found, but had enough of a gap to keep the position.
Very happy with my run again. Training going well. Need to come back to this venue for some good quality hill training.
Friday Nov 18, 2016 #
6 AM
Mountain Biking (Logwood) 2:03:19 [2] 42.47 km (20.7 kph)
shoes: Specialized Epic FSR Mthn 2014
Out via Elandsdrift, Logwood, back via Nooitgedacht.
Av 20.6
Mx 65.0
Av 20.6
Mx 65.0
Thursday Nov 17, 2016 #
6 PM
Road Running (Wanderers ) 22:38 [4] 5.0 km (4:32 / km)
ahr:176 shoes: Asics DynaFlyte Grey/Lime
Wednesday Nov 16, 2016 #
5 PM
Trail Running hills (Golden Harvest) 30:32 5.0 km (6:06 / km)
ahr:135 shoes: Salomon Sense Mantra 3 grey/or
Warm up around the park and then 4 x hill intervals from the lake edge up to the tree stump. Approx 300m.
1:30
1:31
1:27
1:26
1:30
1:31
1:27
1:26
Tuesday Nov 15, 2016 #
6 PM
Road Running (Sunninghill) 17:05 [5] 4.0 km (4:16 / km) +56m 3:59 / km
ahr:158 shoes: Asics DynaFlyte Grey/Lime
Fast one. Very happy with the result, nice improvement from a few weeks back.