Training Log Archive: nmulderIn the 7 days ending Feb 19, 2017:
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Sunday Feb 19, 2017 #
Orienteering race (Pretoria Botanical) 25:26 [5] *** 3.64 km (6:59 / km) +115m 6:02 / km
ahr:148 spiked:20/23c shoes: Inov-8 X-Talon 212 Orange
Started in the seeded group, but drawn for first start. Bad start as I stopped for 5-10 secs on way to 1 to get to grips with the map in this short leg. Then a good section over tough nav and terrain until 12 where Tim caught me (+3 min). I overran 13 but distracted him as well and I relocated first. Kept him at bay for another 1.5 controls before he pulled away. Had a final mistake at 21 where I cut in too quickly off a path and ended up hacking in green on the wrong part of a rocky ridge. This final one was about 30s, so about 1 min lost in total through the course.
Otherwise I was quite happy with my result and speed. Finished 2nd behind Tim, about 5 mins down, but 4 mins ahead of Paul in 3rd. The results are probably one of the most stretched out in Sprint Series history in Gauteng!
Saturday Feb 18, 2017 #
Road Running race (Polokwane) 21:11 [4] 5.0 km (4:14 / km)
ahr:163 shoes: Salomon Sense Mantra 4 blue/gr
Unfortunate the organizers got my time exactly 1 min slower than I recorded. If it is 21:11 then it's my new SA record.
30/23
Orienteering race (Ga-Ramphere Village) 34:30 [4] 4.4 km (7:50 / km) +185m 6:29 / km
ahr:148 shoes: Salomon Sense Mantra 4 blue/gr
Went out to support POC with a local event near Moira i the old homelands outside Polokwane. About 150 people running on a street / bush map with a big hill in the middle.
Pretty warm day even though cyclone Dineo had just skimmed past the area. Steep hill from start to 2 also made it tuff. Had to wait in queues with the manual punching a few times (about 2-3 mins cumulative!). Also got caught in thorny bush 10-11. Otherwise lots of fun and lots of locals cheering us on.
Finished a long way down on Tim. Really suffered later in the day.
Thursday Feb 16, 2017 #
Orienteering (Golden Harvest) 16:45 [2] 2.5 km (6:42 / km)
ahr:125 shoes: Salomon 3D Pro Royal #17
Started breaking in a new pair of 3D Pro's... my 17th pair of these shoes!
Road Running (Randburg ) 39:50 [3] 8.0 km (4:59 / km) +70m 4:46 / km
ahr:160 shoes: Asics DynaFlyte Grey/Lime
Wednesday Feb 15, 2017 #
Mountain Biking (Cradle) 3:30:07 [3] 84.01 km (24.0 kph)
ahr:110 shoes: Specialized Epic FSR Mthn 2014
Av 23.9
Mx 60.5
Gym (Bio) 1:00:00 [3]
Monday Feb 13, 2017 #
Orienteering (Heronbridge College) 12:56 [3] 2.1 km (6:10 / km)
ahr:145 shoes: Salomon Sense Pro 2 Blue