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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 11 days ending Aug 6, 2006:

activity # timemileskm+m
  Orienteering6 4:51:21 21.93(13:17) 35.3(8:15) 177988 /100c88%
  Road Running1 11:56 1.49(8:00) 2.4(4:58)
  Total7 5:03:17 23.43(12:57) 37.7(8:03) 177988 /100c88%

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Sunday Aug 6, 2006 #

Event: Isidleke Gauteng Park Series #9
 

Note

Flew back home to SA.

Saturday Aug 5, 2006 #

Orienteering race (WOC Denmark) 1:11:27 [5] **** 8.0 km (8:56 / km) +470m 6:54 / km
spiked:17/22c shoes: V-J Integrator Black/Red

1512 - Himmelbjerget. 1:10'000. WOC Relay Leg 3. Had a poor start, loosing 5min at #1 and #2 to let Andrew Quinn catch me. Ran better thereafter, getting ahead of him twice before he ran away when I started getting tired. Beat CRO and HKG as well as POR who dsqed but got within sight of NED and just a few minutes begind CHN and IRE.

Friday Aug 4, 2006 #

Note
(rest day)

Went to watch the WOC Middle Final.

Thursday Aug 3, 2006 #

Orienteering race (WOC Tour) 41:33 [4] **** 5.0 km (8:19 / km) +270m 6:33 / km
spiked:11/12c shoes: V-J Integrator Black/Red

1015 - Londal Skov. 1:10'000. Open Course 2. Very clean run, only 1 small mistake inside the circle. Ahead of Martin by about a minute. 13th or so overall.

Wednesday Aug 2, 2006 #

Note
(rest day)

Went to Legoland in Billund. Great place.

Tuesday Aug 1, 2006 #

Note
(rest day)

Went to watch the WOC Sprint Qualifications and finals.

Monday Jul 31, 2006 #

Orienteering (WOC training) 15:05 [4] *** 2.5 km (6:02 / km) +64m 5:21 / km
spiked:16/17c shoes: Salomon Speed Cross

1045 - Botanisk Have. 1:4'000. Model event for WOC Sprint. Nice easy leg stretcher. No real problems.

Sunday Jul 30, 2006 #

Orienteering race (WOC Denmark) 1:23:07 [5] **** 10.7 km (7:46 / km) +495m 6:19 / km
spiked:20/21c shoes: V-J Integrator Black/Red

1100 - Lina Vesterskov. 1:15'000. WOC Long Distance Qualification Men A. 30th / 39. 142%. Very good run. Clean, apart from #8, which I ran past within 10m, to circle back some 20s later. No problems with nav, just very slow.

Saturday Jul 29, 2006 #

Orienteering race (WOC Denmark) 40:01 [5] **** 5.1 km (7:51 / km) +210m 6:30 / km
spiked:14/15c shoes: V-J Integrator Black/Red

1048 - Hortsballe Krat. 1:10'000. WOC Middle Distance Men C Qualification. 34th/38. 147%. Good clean run until 7th, when went in direction of 12 due to crossover of lines. Lost about 3 minutes. Beat CRO, HKG, PRK and CHN.

Friday Jul 28, 2006 #

Event: WOC 2006
 

Road Running (WOC training) 11:56 [3] 2.4 km (4:58 / km)
shoes: Salomon Speed Cross

1805 - Loosening jog from hotel to WOC centre and back to look at the demo course.

Thursday Jul 27, 2006 #

Orienteering (WOC training) 40:08 [3] **** 4.0 km (10:02 / km) +270m 7:30 / km
spiked:10/13c shoes: V-J Integrator Black/Red

1100 - Silkeborg Sonderskov. 1:15'000. Last training before WOC. Fairly decent run, only 3 mistakes.

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