Training Log Archive: nmulderIn the 1 days ending Apr 11, 2010:
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Sunday Apr 11, 2010 #
9 AM
Orienteering race (Lebanon South) 1:25:40 [5] *** 10.6 km (8:05 / km) +425m 6:44 / km
ahr:168 max:185 spiked:22/26c weight:78kg shoes: V-J Integrator Silver/Lime
W. Cape Champs Long Distance - Started middle pack again and got off to a good start. Identical control # 1 to last year, which is still in the wrong spot on the map. They threw us into the open hillside early on in the race, which really drained the speed. I hit everything mostly okay, but didn't take the right route choice to # 3. Also slow into # 4 and 6. Settled down into the long legs after that. Not ideal routes into 10 & 11, but then more accurate from then on. Got my bearing wrong at #15, despite knowing the map is sketchy here. Went the tiger-line for #17, good choice. Then clean into the finish, with a concerted effort to speed up at the end.
Finished 1st by just over 10 minutes, opening most of the gap in the 2nd half, notably on controls 19 to 26 where I was the fastest on each. Martin K 2nd and Tobias 3rd just behind him. Got blisters on the L heel early on and got very sore after #18, but kept running regardless. Quite happy with my run, with about 2 minutes of mistakes, but with proper speed training, maybe 5-10 mins faster?
Splits here.
TE 5.0
EPOC 389 ml/kg
1394 kcal
Finished 1st by just over 10 minutes, opening most of the gap in the 2nd half, notably on controls 19 to 26 where I was the fastest on each. Martin K 2nd and Tobias 3rd just behind him. Got blisters on the L heel early on and got very sore after #18, but kept running regardless. Quite happy with my run, with about 2 minutes of mistakes, but with proper speed training, maybe 5-10 mins faster?
Splits here.
TE 5.0
EPOC 389 ml/kg
1394 kcal
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| From Orienteering Maps |