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Attackpoint - performance and training tools for orienteering athletes

Training Log: nmulder

In the last 7 days:

activity # timemileskm+m
  Orienteering2 50:01 4.16(12:01) 6.7(7:28)14 /16c87%
  Trail Running1 22:19 3.11(7:11) 5.0(4:28)
  Total3 1:12:20 7.27(9:57) 11.7(6:11)14 /16c87%
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Sunday Apr 23 #

10 AM

Orienteering race (Boksburg Stadium) 20:01 [3] *** 3.7 km (5:25 / km)
ahr:163 spiked:14/16c shoes: Inov-8 X-Talon 212 Orange

Urban Series event, 1:6'000 with 5m contours.

Started as fast as possible and nailed all the early, easy controls across the fields. Tried to keep the pace up after #4 when we were in the longer grass legs. Took right hand route choice to #7. Slightly too much of a banana bend to #8 meant I probably lost 5s there but was led in by Glen C. Saw that #11 would be tricky and wasn't surprised that the feature was slightly further east than on the map, limiting my time loss as I changed direction to compensate. Still about 15s slower than the fastest splits, where some people would have been led into the control by other competitors. From then on no more problems and tried to keep the speed high across the final fields to the finish. Still have a bad finish split however....

Finished 1st with about 18s over Brad and 40s over Alex. Thrilled with the result given the amount of dead running in the course, so maybe I'm getting some speed back.

Saturday Apr 22 #

8 AM

Trail Running (Middelburg) 22:19 [5] 5.0 km (4:28 / km)
ahr:167 shoes: Salomon Sense Mantra 3 grey/or

Ran the Middelburg Parkrun. Rural farm setting with heavy morning mist created a great atmosphere. Lovely route, with a smooth lawnmower track cut through fields for the full 5km. Route passed a few nice dams and through a small forest as well. Started well upfront and passed the leading kids just before 1km. Then focused on extending the lead slowly. 3km downhill followed by 2km back up to the finish. One of the kids put in a big effort to catch me just after 4km but I found another gear to keep the gap big enough to avoid an end sprint.

35 parkruns at 28 venues now, and 3rd win.
3 PM

Orienteering (Nooitgedacht) 30:00 [3] 3.0 km (10:00 / km)
shoes: Salomon Spikecross Black

Control site tagging at Ngodwana and Nooitgedacht for next weeks O-Ringen about 18km in total. Did one set of controls on Nooitgedacht East hill top at jogging pace.

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