Training Log Archive: nmulderIn the 7 days ending Jul 14, 2019:
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Sunday Jul 14, 2019 #
10 AM
Orienteering race (Mohales Gate) 1:46:45 [5] *** 8.5 km (12:34 / km) +636m 9:08 / km
ahr:156 max:172 spiked:12/17c weight:83.5kg shoes: Salomon Spikecross Black #1
Mohales Gate O-ringen Day 2
Another day with climb well over 5%
Started off okay to #1, taking the river option, but only later when comparing with Paul did he point out the road option to #1. Lost about 45s to him. Lost some more time to #3 for some unknown reason, just not fast enough. Small mistake into #5 where I wasn't attacking enough. Control at 10 was hung on wrong side of thicket, 40s. Slow up to #7 as well, saving myself for the monster climb after #11. Control at #8 also off, but didn't loose any time here.
Paul started 6 mins ahead of me and I managed to get time splits on 2 occassions, en route to 9 and after 10, which showed that he'd pulled a gap of 3 and 4 mins.
Got lucky at #10, catching Hardy just as he spotted the control for us. Then long leg to the bottom of the mountain, where I went as far left as possible. Up the hill, took route choice inside the forest, staying just on edge of gully most of the way up. Good leg to #15, felt the best of the day. Then ended up slightly low into #16 but relocated off the spur below me.
In the end, 3 mins down on Paul who had a very solid run. I felt better than yesterday, but now lacking fitness and speed.
Another day with climb well over 5%
Started off okay to #1, taking the river option, but only later when comparing with Paul did he point out the road option to #1. Lost about 45s to him. Lost some more time to #3 for some unknown reason, just not fast enough. Small mistake into #5 where I wasn't attacking enough. Control at 10 was hung on wrong side of thicket, 40s. Slow up to #7 as well, saving myself for the monster climb after #11. Control at #8 also off, but didn't loose any time here.
Paul started 6 mins ahead of me and I managed to get time splits on 2 occassions, en route to 9 and after 10, which showed that he'd pulled a gap of 3 and 4 mins.
Got lucky at #10, catching Hardy just as he spotted the control for us. Then long leg to the bottom of the mountain, where I went as far left as possible. Up the hill, took route choice inside the forest, staying just on edge of gully most of the way up. Good leg to #15, felt the best of the day. Then ended up slightly low into #16 but relocated off the spur below me.
In the end, 3 mins down on Paul who had a very solid run. I felt better than yesterday, but now lacking fitness and speed.
Saturday Jul 13, 2019 #
8 AM
Trail Running (Hartebeespoort) 22:03 [3] 5.0 km (4:25 / km) +32m 4:16 / km
ahr:165 max:182 shoes: Salomon Sense Pro 5 Blue
Really beautiful route out next to the Coves in Harties. Single lap, with wildlife around and mostly wide hiking trail.
100/79
100/79
1 PM
Orienteering race (Mohales Gate) 1:22:53 [5] *** 6.4 km (12:57 / km) +466m 9:30 / km
ahr:165 max:181 spiked:11/15c shoes: Salomon Spikecross Black #1
Mohales Gate O-ringen Day 1
Went right option to #1, managed to ignore the poorly mapped areas and just used the river as an AP into #1, just not the straightest line. 2 and 3 then good and route to 4 as well but spent 11 minutes searching for it. Got lucky on 4th attempt, had actually given up after 3 circuits of the area, but then changed my mind and gave it a final go.
After that I also started struggling physically, flu has totally drained me. Walked all the hills, so the whole way 5-6. Also cut in too early into #6... stupid 40s mistake. Things got a little bit better on the contouring and downhill legs, and also no mistakes after 6.
Finished 3rd, about 9 mins behind Alex and 7 behind Paul. Very physical for a 'middle' distance event and also a lot of climb. Well over 5%.
Went right option to #1, managed to ignore the poorly mapped areas and just used the river as an AP into #1, just not the straightest line. 2 and 3 then good and route to 4 as well but spent 11 minutes searching for it. Got lucky on 4th attempt, had actually given up after 3 circuits of the area, but then changed my mind and gave it a final go.
After that I also started struggling physically, flu has totally drained me. Walked all the hills, so the whole way 5-6. Also cut in too early into #6... stupid 40s mistake. Things got a little bit better on the contouring and downhill legs, and also no mistakes after 6.
Finished 3rd, about 9 mins behind Alex and 7 behind Paul. Very physical for a 'middle' distance event and also a lot of climb. Well over 5%.
Friday Jul 12, 2019 #
10 AM
Road Running (Craigavon) 34:17 [2] 5.6 km (6:07 / km) +77m 5:44 / km
ahr:131 max:151 shoes: Asics DynaFlyte Grey/Lime
Easy jog around Craigavon
Wednesday Jul 10, 2019 #
1 PM
Gym (Bio) 1:00:00 [3]
6 PM
Road Running (Saints) 25:00 [4] 5.0 km (5:00 / km) +90m 4:35 / km
ahr:164 max:180 shoes: Asics DynaFlyte Grey/Lime
Easy jog of the route. Still protecting my chest from the remnants of the flu, which has caused strain of the inter-costals. HR still too high.