Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Apr 9, 2011:

activity	#	time	miles		km		+m
Orienteering	5	6:01:57	16.88	(21:26)	27.17	(13:19)	360	37 /	41c	90%
Gym	2	2:00:00
Mountain Biking	1	1:11:51	15.37	(12.8/h)	24.73	(20.7/h)
Trail Running	1	36:33	4.97	(7:21)	8.0	(4:34)	153
Road Running	1	33:08	4.23	(7:50)	6.8	(4:52)	136
Total	10	10:23:29	41.45		66.7		649	37 /	41c	90%

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Saturday Apr 9, 2011 #

Event: SA Sprint Championships

Event: Western Cape Championships - Middle

8 AM

Orienteering (V&A Waterfront) 1:00:00 [1] 5.0 km (12:00 / km)

Was the controller for SA Sprint Champs at the V&A Waterfront. Probably ended up visiting each control 2 or 3 times during the morning. No major hitches apart from one gate that was unexpectedly locked.

From Orienteering Maps

3 PM

Orienteering race (Grabouw Klipdrif) 34:10 [4] *** 5.1 km (6:42 / km) +180m 5:42 / km
ahr:167 max:179 spiked:16/19c shoes: Inov-8 Oroc 280 #1

W. Cape O' Champs. Middle.

Legs were sore and tight after this weeks training and the training camp. Didn't feel so great after the morning's controlling as well, and the temp was well into the 30's. Then I also got to the start late...

Amazingly, didn't seem to affect the run though. Felt good after a short warm-up and got immediately into the map. Lost 5s on #2 (ran past), 5s on #6 (too low) and 20s on #17 (tried to go straight originally).

No other problems. Finished 1st, with Jeremy 2nd about 6 mins behind.

TE 4.2, Epoc 186, 437 kcal.

From Orienteering Maps

C • record points 3

Orienteering warm up/down 15:00 [2] 0.8 km (18:45 / km)
shoes: Inov-8 Oroc 280 #1

Course 1 - Splits

Friday Apr 8, 2011 #

11 AM

Orienteering (Lebanon) 30:00 [1] 2.0 km (15:00 / km)
shoes: Inov-8 Oroc 280 #1

Ex 4. Traffic light course. 1km. Put out controls, then collected.

Orienteering (Lebanon) 1:20:00 [1] 4.0 km (20:00 / km)
shoes: Inov-8 Oroc 280 #1

Ex 5. Multi-O. A bit of everything from the weekend rolled into 1. Set out the course, then went backwards around it to observe. Missed seeing a few people, so spent more time out there than I should have.

From Orienteering Training

Thursday Apr 7, 2011 #

11 AM

Orienteering (Lebanon) 30:00 [1] 1.6 km (18:45 / km)
shoes: Inov-8 Oroc 280 #1

National Squad training camp down in Cape Town.

First exercise a short line or corridor course. Shadowed some of the juniors.

Orienteering (Lebanon) 45:00 [1] 2.0 km (22:30 / km)
shoes: Inov-8 Oroc 280 #1

Second exercise: Contour map, 1.3km. Set up controls, then went back around the course to watch and collect.

Orienteering (Lebanon) 45:00 [1] 4.0 km (11:15 / km)
shoes: Inov-8 Oroc 280 #1

Ex 3. Control picking, with a bit of a corridor effect. Set up controls and then collected.

From Orienteering Training

Wednesday Apr 6, 2011 #

8 AM

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

7 PM

Trail Running race (Kinetic Night Trail) 36:33 [4] 8.0 km (4:34 / km) +153m 4:10 / km
ahr:159 max:187 shoes: Salomon 3D S-Lab Red/Yel #2

Back at Jackal Creek Golf Estate.

Off to a poor start in the mid-20s. Sore legs and stiff from last nights run. Didn't get a chance for a warm-up. Worked my way up the field slowly and felt stronger on the 2nd half, finishing approx. 8th or 9th.

The biggest surprise is that I was 17s faster than the last race here. (!).

Good results for ROC. Alex 3rd, Greg 5th (1st junior), Me, Stefan a couple places further back as 1st master.

TE 4.2, Epoc 189, 411 kcal.

Tuesday Apr 5, 2011 #

8 AM

Mountain Biking 1:11:51 [2] 24.73 km (20.7 kph)
ahr:111 max:144 shoes: Specialized Epic Expert 2010

Short ride around Bryanston

Av 20.6, Mx 60.2

TE 1.6, Epoc 16, 502 kcal.

6 PM

Road Running (Sunninghill TT) 16:08 [3] 4.0 km (4:02 / km) +56m 3:46 / km
ahr:167 max:182 shoes: Asics Gel Nimbus 2007

Fast start. Ran with Nathan to 2km, but then got dropped up the hill. Took strain here before recovering. HR is still low.

TE 3.2, Epoc 95, 245 kcal.

Road Running warm up/down 17:00 [2] 2.8 km (6:04 / km) +80m 5:19 / km
shoes: Asics Gel Nimbus 2007

Monday Apr 4, 2011 #

9 AM

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

Sunday Apr 3, 2011 #

Event: Gauteng Sprint 4 - Wilds

10 AM

Orienteering race (The Wilds) 22:47 [4] *** 2.67 km (8:32 / km) +180m 6:23 / km
ahr:165 max:181 spiked:21/22c shoes: Salomon 3D S-Lab Red/Yel #2

Sprint race. 1:4'000. Had a good run, making only 1 mistake, attacking the 5th control. Hit the wrong feature, but failed to use it effectively as an attack point for the correct one. Lost about a minute or so. Otherwise a good run, just a few occassions where I was a few metres off and not looking effectively when in the area. Got most of the route choices right, maybe should have stayed path from 11 to 12 as well.

Finished 2nd behind Alex, about 13 secs off. Dissapointed about my mistake as a result, but otherwise a fair run. Seems like all the others made big mistakes. Final running distance was 3.29km

TE3.6, 128 Epoc, 348 kcal.

From Orienteering Maps

C • splits 1

MEN - Splits

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