Training Log Archive: nmulderIn the 7 days ending Jun 22, 2014:
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Sunday Jun 22, 2014 #
Note
Got substituted for the Kinetic Sprint race by Nathan. Quad is iffy, so don't want to risk it with 1 week to Europe.
Wednesday Jun 18, 2014 #
Note
(injured)
Mild quad strain following the metrogaine. :-(
7 PM
Orienteering (Metrogaine Cliffview) 1:36:38 [4] 19.3 km (5:00 / km)
shoes: Salomon Sense Mantra 2 grey/or
Ran the Cliffview Metrogaine with Mac.
Decided to go clockwise first and stick to the flatter suburbs of Fairland where there seemed to be a good density of controls. It looked preferable to climbing over Northcliff hill for a few scattered big pointers.
So picked up the west side in Fairlands first, then changed route plan to pick up a central circuit in Berario before going back north towards Blackheath with 30 mins to go. Was this a mistake? In the end, had to push hard in a straight line to get back along Weltevreden Rd. Over-ran on time by 6 minutes, loosing 60 points.
Finished about 6th overall, (980 pts - 60 pen = 920pts), but wouldn't have won even without penalties. Seemed to be common for quite a few other top teams to also mistime it on the way home.
Did just under 20km which is similar to the other teams, but I can't work out where we lost out so badly on points. Needed another 120 or more to win with 5 mins less time used. Apart from the usual poor point credits around the start and finish, the weighted average shows good value around 8-12km mark and very good value 15-17.
Km ---- Pts --- 3 weighted average
1 - 20 - av35 11 - 40 - av67
2 - 50 - av47 12 - 60 - av50
3 - 70 - av53 13 - 50 - av53
4 - 40 - av53 14 - 50 - av53
5 - 50 - av50 15 - 60 - av67
6 - 60 - av47 16 - 90 - av73
7 - 30 - av47 17 - 70 - av63
8 - 50 - av43 18 - 30 - av37
9 - 50 - av67 19 - 10 - av20
10 - 100 - av63 20 - 0 - av3
So Berario and Blackheath suburbs were both worth it, but it that order? Measuring distance from the 9km mark to the finish by doing Blackheath suburb first, then Berario gets 400m longer with 10 fewer points.
In the end, probably too much dead running at the death. Needed to make 1 or 2 more side trips up Northcliff hill onto Mimosa and Acacia to pick up 3 or so more CPs.
Out of interest, once you start averaging over 10 pts per min, i.e. 950 pts for the full time, it's worthwhile to stay out there past cut-off and collect more big pointers....
Decided to go clockwise first and stick to the flatter suburbs of Fairland where there seemed to be a good density of controls. It looked preferable to climbing over Northcliff hill for a few scattered big pointers.
So picked up the west side in Fairlands first, then changed route plan to pick up a central circuit in Berario before going back north towards Blackheath with 30 mins to go. Was this a mistake? In the end, had to push hard in a straight line to get back along Weltevreden Rd. Over-ran on time by 6 minutes, loosing 60 points.
Finished about 6th overall, (980 pts - 60 pen = 920pts), but wouldn't have won even without penalties. Seemed to be common for quite a few other top teams to also mistime it on the way home.
Did just under 20km which is similar to the other teams, but I can't work out where we lost out so badly on points. Needed another 120 or more to win with 5 mins less time used. Apart from the usual poor point credits around the start and finish, the weighted average shows good value around 8-12km mark and very good value 15-17.
Km ---- Pts --- 3 weighted average
1 - 20 - av35 11 - 40 - av67
2 - 50 - av47 12 - 60 - av50
3 - 70 - av53 13 - 50 - av53
4 - 40 - av53 14 - 50 - av53
5 - 50 - av50 15 - 60 - av67
6 - 60 - av47 16 - 90 - av73
7 - 30 - av47 17 - 70 - av63
8 - 50 - av43 18 - 30 - av37
9 - 50 - av67 19 - 10 - av20
10 - 100 - av63 20 - 0 - av3
So Berario and Blackheath suburbs were both worth it, but it that order? Measuring distance from the 9km mark to the finish by doing Blackheath suburb first, then Berario gets 400m longer with 10 fewer points.
In the end, probably too much dead running at the death. Needed to make 1 or 2 more side trips up Northcliff hill onto Mimosa and Acacia to pick up 3 or so more CPs.
Out of interest, once you start averaging over 10 pts per min, i.e. 950 pts for the full time, it's worthwhile to stay out there past cut-off and collect more big pointers....
Monday Jun 16, 2014 #
11 AM
Orienteering race (Big Red Barn) 1:17:25 [5] *** 11.2 km (6:55 / km) +90m 6:39 / km
34c shoes: Inov-8 X-Talon 212 Orange
Gauteng Long Distance Champs
The event was cancelled in it's entirity when 6 controls were stolen early on, affecting most courses. It affected too many people to have a fair result. I was last starter so knew courses had been cancelled, but ran anyway for the training.
Started off well with some good concentration and speed. Got to #9 & 10 where our 2 controls were missing and didn't have any problems finding the tags. However, lost focus after that. Didn't read ahead properly and had poor legs to #11, 12, 14 and 15. Got a bit better on the next loop but then started tiring after #22. Poor route choices into #26 and bad map reading into 28 and 29. No concentration from 30 to the finish.
Some good physical training.
The event was cancelled in it's entirity when 6 controls were stolen early on, affecting most courses. It affected too many people to have a fair result. I was last starter so knew courses had been cancelled, but ran anyway for the training.
Started off well with some good concentration and speed. Got to #9 & 10 where our 2 controls were missing and didn't have any problems finding the tags. However, lost focus after that. Didn't read ahead properly and had poor legs to #11, 12, 14 and 15. Got a bit better on the next loop but then started tiring after #22. Poor route choices into #26 and bad map reading into 28 and 29. No concentration from 30 to the finish.
Some good physical training.