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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Sep 26, 2010:

activity # timemileskm+m
  Orienteering3 2:40:17 15.84(10:07) 25.5(6:17) 50050 /58c86%
  Gym2 2:00:00
  Paddling1 1:00:00 5.97(10:04) 9.6(6:15)
  Total6 5:40:17 21.81 35.1 50050 /58c86%

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Sunday Sep 26, 2010 #

11 AM

Orienteering warm up/down 5:00 [3] 0.7 km (7:09 / km)
shoes: Inov-8 Oroc 280 #1

Orienteering (SA Champs Relay) 19:03 [3] 3.1 km (6:09 / km) +125m 5:07 / km
ahr:153 max:186 spiked:10/13c shoes: Inov-8 Oroc 280 #1

Ran 3rd leg for ROC, behind Ian (did 27 mins) and Craig (36 mins). For the nth year in a row, we left Sarah out of the team (sick) and for the nth year we regretted it. Saw the first 3 teams finish (RACO, PENOC, AR Club) before I got to go out in about 8th or 9th (no results yet). Chased a lot of people down, but missed catching the unofficial WITSOC and RACO II (who might be dsqed for not clearing an emit). Thus officially, we may still be 4th!

Had a good start, but lost concentration after #8. Went off wrong line to #9 and lost about 15s. Then wrong route to #10 as a result of wrong exit angle. Also didn't climb enough to #12. Took wrong route choice to #13.

Map still iffy in parts, mainly veg, even though the map was a big improvement on Saturday on the hill area (mapping was still in progress Sat afternoon!). Another wallly nomination.

TE 3.1, Epoc 86, 216 kcal.

From Orienteering Maps

Saturday Sep 25, 2010 #

10 AM

Orienteering warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Inov-8 Oroc 280 #1

Orienteering (SA Champs Long) 1:20:59 [5] 13.1 km (6:11 / km) +250m 5:39 / km
ahr:169 max:184 spiked:22/26c shoes: Inov-8 Oroc 280 #1

Second day in a row where it was advantageous to cheat and not go past the start control. :-(

Had another good start, but had a big wobble to #4 where I lost direction and got pushed to the left (30s), another wobble at #5 (wrong rock feature) before settling down again. Took the wrong route choice to #11, which Ake proved was fastest straight over the saddle (30s). Then okay again, with no further mistakes. I got a split on Ake (12 mins behind) finishing the last loop and realised I needed to go flat out as he was running about 30s faster at that stage. Gave it everything on the last few long legs and was almost collapsing in the finish run.

In the end, Ake made a couple of mistakes at the end, so I beat him by just under a minute, but the surprise was Brad who came in to win about 90s faster than me (SA Champ at age 16). The splits reveal that Brad went flying out of the start and opened the gap on the first 10 controls, all in the technical areas. I was catching towards the end, but I didn't have enough mins of mistakes to match his time. Next year.


TE 5.0, Epoc 376, 1329 kcal.

From Orienteering Maps

Friday Sep 24, 2010 #

3 PM

Orienteering warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Inov-8 Oroc 280 #1

Orienteering (SA Champs Middle) 30:15 [4] 5.1 km (5:56 / km) +125m 5:17 / km
ahr:171 max:189 spiked:18/19c shoes: Inov-8 Oroc 280 #1

Warm up felt good, so it looked like I was almost over the flu. It didn't prove to be an inhibiting factor. Good start, going in the right direction to #1, but was a bit hesitant just before the control. Lost about 5-10s by going slower until I saw it, but the GPS shows that the site might have been a bit out. Then a good section hitting everything spot on, feeling strong even on the steeper slopes. No flag at #12, but didn't loose time. Control on wrong rootstock at #14, but also no time lost. #15 was a wally nomination, "significant plant", being a reedy bush about 50cm high.

Overall a very good run with almost zero errors with good compass work and good forward vision. Had a good win with Brad 2nd about 2 mins behind and then a larger group a further 3 behind.


TE 4.4, 205 Epoc, 508 kcal.

From Orienteering Maps

Wednesday Sep 22, 2010 #

12 PM

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

5 PM

Paddling 1:00:00 [2] 9.6 km (6:15 / km)
shoes: K2 (Renegade)

8 long laps of Emmies with Landie. Nice to do some training without wheezing too much.

Tuesday Sep 21, 2010 #


Cough, cough (but getting better).

Monday Sep 20, 2010 #


Flu has improved a bit overnight. All I need now is proper rest, no high HRs for a few days.
10 AM

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

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