Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Mar 11, 2018:

activity	#	time	miles		km		+m
Mountain Biking	1	3:41:15	55.01	(14.9/h)	88.53	(24.0/h)	996
Road Running	4	1:54:46	15.22	(7:32)	24.5	(4:41)	126
Gym	1	45:00
Trail Running	1	21:49	3.11	(7:01)	5.0	(4:22)
Orienteering	1	21:08	2.05	(10:18)	3.3	(6:24)
Total	8	7:03:58	75.39		121.33		1122

3:41

0:00

» now

Sunday Mar 11, 2018 #

10 AM

Orienteering race (The Coves) 21:08 [4] 3.3 km (6:24 / km)
ahr:156 max:174 shoes: Inov-8 X-Talon 212 Blue

Sprint race at the Coves Estate. 1:5000.

Not such a great start, wasn’t into the map until control 5. Lost about 15s to #2 and then another 10-15s to #3, failing to keep good lines through the green. Same to 4 but then finally settled down to 5. Should have cut the corner more going to 7. Slight hesitation to 10 where I hadn’t read enough detail inside the circle. Thereafter much better apart from 22 where I lost time going left of the building instead of right. About 45s of total time loss through the course, but still an improvement from preiovus races, finishing 3rd, about 2 mins down on Michael and Brad.

Men - Splits

Saturday Mar 10, 2018 #

8 AM

Trail Running (Ludwig’s Roses) 21:49 [4] 5.0 km (4:22 / km)
ahr:162 shoes: Salomon Sense Pro 2 Blue

Went north for the Roses Parkrun. Lovely route, slightly technical underfoot with a few holes in the grass tracks, but great scenery. Chased for 1st and got it, with my 4th fastest SA Parkrun time. Will want to go for my fastest in the next few weeks, which means taking 23s off. Feels very doable.

55/42

Friday Mar 9, 2018 #

6 AM

Mountain Biking (Cradle) 3:41:15 [3] 88.53 km (24.0 kph) +996m
ahr:111 max:161 shoes: Specialized Epic FSR Mthn 2014

Out along cradle road, via Elandsdrift. Went as far as Caves and also Danielsrust before returning via Elandsdrift again.

Av 24.0
Mx 64.4

Thursday Mar 8, 2018 #

6 PM

Road Running (Randburg) 38:17 [3] 8.0 km (4:47 / km) +70m 4:35 / km
ahr:174 shoes: Asics DynaFlyte Grey/Lime

Moderate pace all around. Cool conditions after a storm.

Wednesday Mar 7, 2018 #

1 PM

Gym (Bio) 45:00 [3]

Discovery fitness test. I passed. Made it to 18 mins on the watt bike.

6 PM

Road Running (Saints) 36:49 [4] 8.0 km (4:36 / km)
ahr:166 max:189 shoes: Asics DynaFlyte Grey/Lime

Moderate pace all around, trying to stick close to Benedict.

Tuesday Mar 6, 2018 #

6 PM

Road Running (Sunninghill) 17:45 [4] 4.0 km (4:26 / km) +56m 4:09 / km
ahr:165 shoes: Asics DynaFlyte Grey/Lime

Very hot and humid with some light spitting making it worse.

Monday Mar 5, 2018 #

7 AM

Road Running intervals (Fairfield ) 21:55 [3] 4.5 km (4:52 / km)
shoes: Salomon Sense Pro 2 Blue

Out to Fairfield and then 3 x hill sprints up Angelica.

« Earlier | Later »