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Training Log Archive: nmulder

In the 7 days ending Jun 12, 2010:

activity # timemileskm+m
  Orienteering3 3:16:02 12.55(15:37) 20.2(9:42) 60039 /52c75%
  Gym1 1:00:00
  Road Running1 32:22 3.37(9:36) 5.43(5:58)
  Trail Running1 25:33 2.65(9:38) 4.27(5:59)
  Total6 5:13:57 18.58 29.9 60039 /52c75%
averages - weight:78kg

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Saturday Jun 12, 2010 #

3 PM

Orienteering warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: V-J Integrator Silver/Lime

Orienteering race (Le Sauget) 1:04:21 [5] *** 6.7 km (9:36 / km) +300m 7:51 / km
ahr:170 max:183 spiked:9/20c shoes: V-J Integrator Silver/Lime

Competed in a WRE in the Jura region, just across the Swiss border in France. Quite nice terrain for me, slowish running and quite technical. This terrain will be very similar to France WOC in 2011 (all forest races) and almost identical to Swiss WOC in 2012 (middle and long qualies, middle final). Therefore great opportunity for training for these.

I had a fairly good run, with no major mistakes. Ran well, as my speed is improving, but still a way to go. Finished 46th out of 79 finishers, giving me 790 ranking points, which was below what I was hoping for. A good time would have been roundabout 60 mins. Results

Took it safe to #1, going round on the path and loosing about 15s. Got into the map for #2 and spiked it. Hesitated short at #4, and first small mistake at #6. Had a good route choice to #8, although maybe the northern route was a tad faster. Slowed down 8 to 11 in some really slow terrain, lost some time here. Not the fastest line either to 12 or 13. Next few went better although once again I need to run straighter and faster. Small error to 16. Aced 17 and then straight forward to the finish.

TE 5.0, Epoc 320, 1010 kcal.

From Orienteering Maps

Friday Jun 11, 2010 #


Will take another rest day with the WRE taking place tomorrow afternoon. A Swiss WRE, in France. :-D

Thursday Jun 10, 2010 #

9 AM

Road Running (Sattel) 32:22 [3] 5.43 km (5:58 / km)
ahr:134 max:160 shoes: Salomon 3D S-Lab Red #1

Another mixed trail / road run, but with more road this time. Went out on the tar climb up to Morgartenberg. Big hiil. Took a trail off to the side which got me back down to the village quicker than I wanted. Muscles too cold to start with to get a good HR.

TE 2.8, Epoc 62, 280 kcal.
5 PM

Orienteering (Raten - Gottschalkenberg) 47:45 [3] *** 4.5 km (10:37 / km)
ahr:144 max:171 spiked:11/11c shoes: V-J Integrator Silver/Lime

Went for a training run on an old training course (short to middle distance). Lots of good climbs. Slowish under the forest due to some felling and undergrowth. Also stopped at the control sites to make certain that I had reached the correct point. Map getting slightly outdated in places. Had to correct compass direction once early on.

Came across two other school kids also doing some o' training on one of the paths with mini-kites. Not a bad coincidence for a rather remote map.

Still hecticly windy!

TE 3.1, Epoc 78, 533 kcal.

From Orienteering Maps

Wednesday Jun 9, 2010 #

5 PM

Trail Running (Sattel) 25:33 [3] 4.27 km (5:59 / km)
ahr:144 max:176 weight:78kg shoes: Salomon 3D S-Lab Red #1

A mixed road/trail run from Sattel to the Morgarten loop trail. Lots of hills in the way did nothing for average speed, but lots for max HR. The Fohn wind is blowing, warm windy conditions.

TE 3.2, Epoc 68, 274 kcal.

Tuesday Jun 8, 2010 #

(rest day)

Hectic day. Lots of packing and last minute stuff as I leave for Europe tonight.

Monday Jun 7, 2010 #

2 PM

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

Final biokinetic session for a few months.

Sunday Jun 6, 2010 #

10 AM

Orienteering race (Laurentia East) 1:03:56 [5] *** 7.0 km (9:08 / km) +300m 7:31 / km
ahr:173 max:186 spiked:19/21c shoes: Salomon 3D Pro green/black #11

Had a late start on the Brown course. First few controls were mentally tough. Lots of fences, blackjacks. Really nice part of the course once we topped out on the ridge line. I had a good series of controls, acing them all before I messed up #9. I crossed the fence, but didn't see the fence junction, nor the path. Veg was confusing, so not knowing if I was too high or too low I dropped height. Got to within sight of the open fields and did a u-turn back up. Lost about 2:15 or so. Had to repass Sarah. Should have played this smarter.

Thereafter got into a good rhythm again. Caught a large bunch climbing the 2nd hill. Michael came with and we had a good dice back down the hill that really helped the speed. Was loosing distance on the final few controls, but some fiendish route choices kept me in contact.

A good win in the end, with only the 1 big mistake and almost no wobbles inside the circles. Fitness was good, but felt I could still go a lot stronger on the hills.

TE 5.0, EPOC 397, 1050 kcal.

From Orienteering Maps

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