Training Log Archive: nmulderIn the 7 days ending Aug 11, 2019:
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Sunday Aug 11, 2019 #
11 AM
Orienteering race (False Bay NR) 32:08 [5] *** 5.1 km (6:18 / km) +40m 6:04 / km
ahr:170 max:178 20c shoes: Inov-8 X-Talon 212 Blue
Western Cape O' Champs Middle
False Bay Nature Reserve 1:10'000 5m
Heart rate was a bit more normal today.
First part of the course was flat, fast and easy across some short vygie areas. Only got interesting from #11 and then not to the same level as yesterday.
Generally good run. I was a bit hesitant to #14 and then went left past the urban area to #15... didn't do the path (was that a mistake?). Had good flow again from 15 to the finish.
Only 5 mins behind Tim today, so much better performance. Finally felt like I've got rid of the last bits of flu, now just to start building fitness again.
False Bay Nature Reserve 1:10'000 5m
Heart rate was a bit more normal today.
First part of the course was flat, fast and easy across some short vygie areas. Only got interesting from #11 and then not to the same level as yesterday.
Generally good run. I was a bit hesitant to #14 and then went left past the urban area to #15... didn't do the path (was that a mistake?). Had good flow again from 15 to the finish.
Only 5 mins behind Tim today, so much better performance. Finally felt like I've got rid of the last bits of flu, now just to start building fitness again.
Saturday Aug 10, 2019 #
8 AM
Trail Running (Cape Town) 25:24 [3] 5.0 km (5:05 / km)
ahr:167 max:176 shoes: Salomon Sense Pro 5 Blue
Nice Parkrun in the Greenbelt with a semi-double-lapper before Cape Champs.
101/80
101/80
11 AM
Orienteering race (False Bay NR) 1:14:54 [5] *** 7.4 km (10:07 / km) +142m 9:14 / km
ahr:178 max:188 spiked:14/24c shoes: Inov-8 X-Talon 212 Blue
Western Cape O' Champs Long
False Bay Nature Reserve 1:10'000 5m
New map on the very old Pelican Park area from the 80's. So haven't run here since I was a M12. Lots of vegetated sand dunes and a bit of the edge of the water works. Not as technical as the west coast maps and also more bushy.
Started off okay but HR started taking strain after about 8 controls and had to try and moderate the pace afterwards. Still a worryingly high HR for the run.
Had a good race otherwise, easy to start using a few tracks (I didn't try to cut corners unlike some others). Got into the map after #1 already. First good RC was 8-9 but I went straight and regretted it. Split times aren't so decisive though, but I really struggled to get through the green patches. Another green patch problem just before 11. Made an error 12-13, leaving the path way too early. Thereafter I started using all available paths and running around wherever logical. Had to backtrack a bit and retry 16-17 to get through some green. I could probably have run straight on 17-18. Felt like there were too many legs where I didn't quite spike the controls.
Got beaten by Tim by about 15 mins! I reckon about 6-8 mins of that due to fitness, the rest speed.
False Bay Nature Reserve 1:10'000 5m
New map on the very old Pelican Park area from the 80's. So haven't run here since I was a M12. Lots of vegetated sand dunes and a bit of the edge of the water works. Not as technical as the west coast maps and also more bushy.
Started off okay but HR started taking strain after about 8 controls and had to try and moderate the pace afterwards. Still a worryingly high HR for the run.
Had a good race otherwise, easy to start using a few tracks (I didn't try to cut corners unlike some others). Got into the map after #1 already. First good RC was 8-9 but I went straight and regretted it. Split times aren't so decisive though, but I really struggled to get through the green patches. Another green patch problem just before 11. Made an error 12-13, leaving the path way too early. Thereafter I started using all available paths and running around wherever logical. Had to backtrack a bit and retry 16-17 to get through some green. I could probably have run straight on 17-18. Felt like there were too many legs where I didn't quite spike the controls.
Got beaten by Tim by about 15 mins! I reckon about 6-8 mins of that due to fitness, the rest speed.
Wednesday Aug 7, 2019 #
1 PM
Gym (Bio) 1:00:00 [3]