Training Log Archive: nmulderIn the 7 days ending May 12, 2012:
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Saturday May 12, 2012 #
3 PM
Orienteering race (Highlands East) 38:46 [5] 5.2 km (7:27 / km) +250m 6:01 / km
shoes: Inov-8 Oroc 280 #2
Western Cape Middle Distance Champs. M21A.
New map, Highlands East, 1:10'000. Pretty well mapped, although there were 2 or 3 control features that were slightly suspect in their location.
Had a strong start on the race, hitting all the controls well at speed. Left the road too early when attacking #4. Exact siting of #s 5,6,7 is suspect, but I didn't loose any time. I did some good reading ahead on the way to #10, which gave me a good clean run around the technical loop, probably the deciding factor for me winning the course. Only mistake was #16, where I tried to contour in instead of attacking the control straight. Got held up horribly by some green undergrowth on the way out of #21, but otherwise clean until the penultimate #27. That control is nowhere near where it is supposed to be on the map (control location was at the eastern most tip of my loop on the GPS track). Lucklily, I only lost about 45 secs.
Had a good split to the last control thereafter and a blitz sprint finish which gave me the win by 8 secs over Michael. Jeremy 3rd.
Overall a very good run for me. I went flat out the whole way, with very few mistakes. Scary to see that everyone is running so fast as well. I don't think any of us would have broken 40 mins a year ago.
New map, Highlands East, 1:10'000. Pretty well mapped, although there were 2 or 3 control features that were slightly suspect in their location.
Had a strong start on the race, hitting all the controls well at speed. Left the road too early when attacking #4. Exact siting of #s 5,6,7 is suspect, but I didn't loose any time. I did some good reading ahead on the way to #10, which gave me a good clean run around the technical loop, probably the deciding factor for me winning the course. Only mistake was #16, where I tried to contour in instead of attacking the control straight. Got held up horribly by some green undergrowth on the way out of #21, but otherwise clean until the penultimate #27. That control is nowhere near where it is supposed to be on the map (control location was at the eastern most tip of my loop on the GPS track). Lucklily, I only lost about 45 secs.
Had a good split to the last control thereafter and a blitz sprint finish which gave me the win by 8 secs over Michael. Jeremy 3rd.
Overall a very good run for me. I went flat out the whole way, with very few mistakes. Scary to see that everyone is running so fast as well. I don't think any of us would have broken 40 mins a year ago.
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| From Orienteering Maps |
Orienteering warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Inov-8 Oroc 280 #2
Friday May 11, 2012 #
Note
8.5 hours of mapping.
Thursday May 10, 2012 #
Note
8.5 hours of mapping.
Wednesday May 9, 2012 #
Note
5 hours of mapping at Mokubulaan
Tuesday May 8, 2012 #
4 PM
Gym (Biokinetics) 1:00:00 [3]
6 PM
Road Running (RAC TT) 17:22 [4] 4.0 km (4:21 / km)
shoes: Asics Gel Nimbus 2007
Got to the time trial very late due to traffic. Started at the 1km mark outside the gate and tried to catch as many stragglers as possible.
Sunday May 6, 2012 #
10 AM
Orienteering race (Laurentia Farm) 1:13:11 [5] 8.0 km (9:09 / km) +385m 7:22 / km
ahr:163 max:187 shoes: Salomon Crossmax Red #1
Laurentia Farm, 1:10'000. Brown Course.
Had a fair race with a few mistakes. First half didn't seem to go well, but I settled down in the second part.
Lost about 1 min at #3 (short, weird control description) and then again at #6 (looked the wrong way when passing it). At #8, I veered away from the straight line after doubts about the vegetation. Then the long trail run, the least enjoyable part. I had a much smoother control flow on the 2nd hill, loosing only 30s at 20 when I was on the lower cliffs.
Overall happy. Legs were a bit tired from all the recent training, so otherwise I'd have liked to be 3 mins faster due to mistakes and about another 3 minutes on speed.
TE 5.0, Epoc 366, 978 kcal.
Had a fair race with a few mistakes. First half didn't seem to go well, but I settled down in the second part.
Lost about 1 min at #3 (short, weird control description) and then again at #6 (looked the wrong way when passing it). At #8, I veered away from the straight line after doubts about the vegetation. Then the long trail run, the least enjoyable part. I had a much smoother control flow on the 2nd hill, loosing only 30s at 20 when I was on the lower cliffs.
Overall happy. Legs were a bit tired from all the recent training, so otherwise I'd have liked to be 3 mins faster due to mistakes and about another 3 minutes on speed.
TE 5.0, Epoc 366, 978 kcal.
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| From Orienteering Maps |