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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Apr 11, 2010:

activity # timemileskm+m
  Orienteering3 4:28:50 13.55(19:51) 21.8(12:20) 56533 /41c80%
  Road Running3 1:24:00 9.81(8:34) 15.79(5:19)
  Mountain Biking1 1:12:53 16.37(13.5/h) 26.35(21.7/h)
  Gym1 1:00:00
  Total8 8:05:43 39.73 63.94 56533 /41c80%
averages - weight:78kg

» now

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

From Orienteering Maps

Saturday Apr 10, 2010 #

3 PM

Orienteering race (Lebanon South) 33:10 [4] *** 5.2 km (6:23 / km) +140m 5:37 / km
ahr:176 max:186 spiked:11/15c weight:78kg shoes: V-J Integrator Silver/Lime

Got a new Suunto T6c, so for the first time I can analyse HR data. Still getting used to it, but very interesting so far with TE (training effect) and EPOC data.

Middle Distance Champs (W Cape) - Had a start in the middle group. Started off well, hitting the first few controls at a decent speed. First mistake at #5 when I didn't check my compass and made an error with a similar feature. Stupid mistake due to lack of recent racing in technical terrain. Settled down again before getting to # 7 where the control was misplaced. Lost 1.5 mins on the best time, but thankfully almost everyone in the top few positions lost equal time. Ran the hills fairly well, but was a bit low attacking # 11. Also not straight enough to #13. Otherwise fine, but lost a bit of time in the sprint finish.

Finished 2nd (1st S.A.) to Tobias Tritschler (Sui) by 37 seconds. Alex 3rd 10 secs behind.

Splits here

TE 4.4
EPOC 233 ml/kg
580 kcal

From Orienteering Maps

Friday Apr 9, 2010 #

2 PM

Orienteering (Nieweberg Forest) 2:30:00 [1] 6.0 km (25:00 / km)
shoes: V-J Integrator Silver/Lime

Junior Squad training at Nieweberg in the Cape. Dull weather with a bit of sprinkles. Great to have the Cape Town juniors joining us, some promising hope for the future.

4 exercises, each about 1 to 1.5km
- line course, also functioned as a warm-up
- contour only exercise, quite tough in this area
- distance / compass exercise with windows near the controls, good fun
- relocation exercise during the jog back to the cars

Thursday Apr 8, 2010 #


Yay! Just made #1 on the AP rankings... even after the Sprint series results.

Obviously the system is warped. SAfricans in 6 of the top 8 spots! If only it were like this in reality.
7 AM

Road Running 30:00 [2] 5.18 km (5:47 / km)
shoes: Asics Gel Nimbus 2007

Another slow run through Berario and Fairland. Sore from gym work yesterday.

Wednesday Apr 7, 2010 #

7 AM

Mountain Biking 1:12:53 [2] 26.35 km (21.7 kph)
shoes: Specialized Epic Comp 2006

Slow ride out on Moncur to Randpark Ridge, then back along Witkoppen. Legs still very tired after Epic. Av 21.7 Mx 48.8
12 PM

Gym (Bio) 1:00:00 [3]

Tuesday Apr 6, 2010 #

5 PM

Road Running 30:00 [3] 6.01 km (5:00 / km)
shoes: Asics Gel Nimbus 2007

Run through Berario & Fairland.

Monday Apr 5, 2010 #

5 PM

Road Running 24:00 [3] 4.6 km (5:13 / km)
shoes: Asics Gel Nimbus 2007

Run through Valeriedene.

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