Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Jun 21, 2010:

activity

time

miles

Orienteering

4:12:00

17.4

(14:29)

28.0

(9:00)

945

64 /

82c

78%

Mountain Biking

2:31:18

23.87

(9.5/h)

38.42

(15.2/h)

Road Running

1:23:06

8.71

(9:32)

14.02

(5:56)

Trail Running

59:33

6.71

(8:52)

10.8

(5:31)

Total

9:05:57

56.69

(9:38)

91.24

(5:59)

945

64 /

82c

78%

averages - weight:79kg

2:49

0:00

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Monday Jun 21, 2010 #

5 PM

Trail Running intervals 41:00 7.0 km (5:51 / km)
shoes: Inov-8 Oroc 280 #1

Warm up / down with 5 x 675m loops on the Witch Wood trail loop at Schuut. Very undulating and narrow trail, great fun. It stopped raining at lunchtime for the first time since Thursday, so also quite muddy.

2.39, 2.35, 2.38, 2.37, 2.38.

Felt good through all of them. Slightly stiff legs to start after this weekend, but didn't feel overly heavy.

No HR belt, again.

Sunday Jun 20, 2010 #

Event: Gauteng Long-O Mohales Gate South

11 AM

Orienteering warm up/down 24:00 [1] 3.0 km (8:00 / km)
shoes: Inov-8 Oroc 280 #1

Orienteering race (Furstiwald) 1:22:31 [5] *** 9.0 km (9:10 / km) +390m 7:32 / km
ahr:160 max:175 spiked:18/25c shoes: Inov-8 Oroc 280 #1

Much better day. Only just over 5 mins behind the winner.

New o-shoes. Feel superb and I'm a lot more confident at higher speeds in rough terrain.

Fair start, but narrowly missed a control at #2 as not fully into the map (contour detail also not the best). Lost about 1.5 min as a result. Then much better until 5,6,7 where I had some poor route choices / mistakes. Thereafter some pretty good straight lines and clean running. Final big mistake at #24. Few people got dsqed for running straight past #20!

Results

TE 4.8, Epoc 237, 1339 kcal.

From Orienteering Maps

Saturday Jun 19, 2010 #

1 PM

Orienteering warm up/down 20:00 [1] 2.5 km (8:00 / km)
shoes: V-J Integrator Silver/Lime

Orienteering race (Ils Aults Domat/Erms) 1:27:03 [5] *** 7.8 km (11:10 / km) +450m 8:40 / km
spiked:20/29c shoes: V-J Integrator Silver/Lime

Bad run all round. Didn't feel alert at the start. First mistake at #3, then settled down and caught Daniel, my -2min man. However, lost him again on the stupid rc disaster to #9. Got caught by Denis, my +4 man at 11, but he disappeared again after the common control again. Thereafter the wheels came off. Slow most of the time, with a big messup at #16. Thing got better with a good leg to 21 (got sight on Denis again). Nav was also much better on this E section of the map.

Overall, I figure I lost 10+ minutes on nav, plus a whole lot more on lack of speed & alertness. Found that I wasn't reading ahead much at all.

Forgot the HR belt as well. Not a good day.

Results

From Orienteering Maps

Friday Jun 18, 2010 #

4 PM

Road Running 29:59 [2] 5.02 km (5:58 / km)
ahr:132 max:163 weight:79kg shoes: Salomon 3D S-Lab Red #1

SA is being hammered this winter. Am very happy (and warm) here at the moment, even if it did rain all day.

Delayed my morning run until there was a break in the clouds. It never came, so eventually I ran in the afternoon. It stopped raining about 2 mins into the run! Should have gone for a run earlier.

Into Sattel then straight up the hill to Janseren and back down. Good climb.

TE 2.2, Epoc 35, 228 kcal.

Thursday Jun 17, 2010 #

8 AM

Road Running 53:07 [2] 9.0 km (5:54 / km)
ahr:123 max:144 shoes: Salomon 3D S-Lab Red #1

Mixed road and trail, but mostly road.

Ran up the hill to Rothenthurm. Loop around from Biberegg and back.

TE 1.9, Epoc 20, 428 kcal.

Wednesday Jun 16, 2010 #

6 PM

Orienteering warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: Salomon 3D S-Lab Red #1

Orienteering race (Knonau) 33:26 [5] *** 5.2 km (6:26 / km) +105m 5:50 / km
ahr:167 max:182 spiked:26/28c shoes: Salomon 3D S-Lab Red #1

Local level sprint race in the town of Knonau. Had a good run, but lost speed in the middle and struggled to push it again afterwards. A few minor mistakes and one biggish one to #8 (45 secs?). Map confusing in places with some fields crossable and others recently planted. Area was overused as we ended up running almost 3 loops. Uninspiring 6th place. Results

TE 4.4, Epoc 194, 521 kcal.

From Orienteering Maps

Tuesday Jun 15, 2010 #

1 PM

Mountain Biking 2:31:18 [2] 38.42 km (15.2 kph)
ahr:103 max:149 shoes: Specialized Epic Comp 2006

Long ride out past Aegerisee and then up the mountain to Zugerberg. Then back via Brunnli forest and Ramenegg. Lots of climbs and some nice forest track. Av 15.2, Mx 46.8

TE 1.9, Epoc 21, 966 kcal.

6 PM

Trail Running intervals 18:33 3.8 km (4:53 / km)
ahr:118 max:164 shoes: Salomon 3D S-Lab Red #1

5 x Sprint intervals of approx. 200m (walk back) on the footpaths in the Schutt marshes. Warm up and warm down.

32.0, 32.8, 31.5, 32.4, 33.3.

TE 1.9, Epoc 20, 154 kcal.

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