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Training Log Archive: nmulder

In the 7 days ending Mar 3, 2019:

activity	#	time	miles		km		+m
Alpine Skiing	1	4:27:00	25.72	(10:23)	41.4	(6:27)	6774
Orienteering	5	2:23:53	13.99	(10:17)	22.52	(6:23)	432	66 /	77c	85%
XC (Freestyle) Skiing	1	1:12:52	12.89	(5:39)	20.74	(3:31)	113
Total	7	8:03:45	52.61	(9:12)	84.66	(5:43)	7319	66 /	77c	85%

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Sunday Mar 3, 2019 #

2 PM

Orienteering race (Quiaios) 39:57 [5] **** 5.8 km (6:53 / km) +145m 6:07 / km
ahr:161 max:171 spiked:18/21c shoes: Inov-8 Oroc 280 #3 (CH)

1:10'000 and 2.5m

More open forested dunes. Faster guys got away from me today, finishing 7th place, +6:51 down on Jannes. Two stupid mistakes where I didn't see the control at close distance.

Saturday Mar 2, 2019 #

1 PM

Orienteering race (Palheirao) 40:47 [5] ***** 5.2 km (7:51 / km) +95m 7:11 / km
ahr:158 max:171 spiked:15/18c shoes: Inov-8 Oroc 280 #3 (CH)

1:10'000 and 2.5m

Dune forest, with very dense thickets over most of the map. Extremely technical nav as a result that threw most people. I managed to hit #1 okay and settle down a bit, loosing only just over 3 mins in total. Finished 2nd place on M40 about 8 mins behind Jannes Weckman who mapped some nearby areas. Quite a lot of competition just behind me.

10 PM

Orienteering race (Baurcos) 15:57 [5] **** 3.3 km (4:50 / km) +80m 4:19 / km
ahr:160 max:175 spiked:16/20c shoes: Salomon 3D S-Lab Red #4

1:4'000 and 2.5m

Old town night sprint. Nice complex area, particularly through the old town towards the end. Lots of other competitors made for some near misses. No mistakes, only a couple of RC questions and slow up the final hill, about 30-45s loss in total.

Finished 5th in M40.

Friday Mar 1, 2019 #

5 PM

Orienteering race (Figueira da Foz) 16:55 [5] *** 3.5 km (4:50 / km) +45m 4:32 / km
ahr:163 max:170 spiked:17/18c shoes: Salomon 3D S-Lab Red #4

Sprint Relay in the town of Figueira da Foz with Family Mulder. Steph off first and me 2nd, then Liz and Pieter. Liz mp, so no result in the end.

1:4'000 and 2.5m

Easy block town sprint with a bit of park on the far end. No mistakes apart from maybe RC on #1 where max 5-10s lost.

Thursday Feb 28, 2019 #

5 PM

Orienteering (Leirosa) 24:16 [3] 3.97 km (6:07 / km) +67m 5:38 / km
ahr:154 max:169 shoes: Inov-8 Oroc 280 #3 (CH)

Training map at 1:10'000, 2.5m.

18 controls on forested sand dunes with light vegetation thickets. Fun and enjoyable.

Orienteering warm up/down 6:01 [2] 0.75 km (8:01 / km)
shoes: Inov-8 Oroc 280 #3 (CH)

Wednesday Feb 27, 2019 #

Note

Flew to Portugal for POM based in Figueira da Foz. Cheap flights!

Tuesday Feb 26, 2019 #

12 PM

Alpine Skiing (Hoch Ybrig) 4:27:00 [1] 41.4 km (6:27 / km) +6774m 3:33 / km
ahr:100 max:131 shoes: Blizzard FS Poacher

Lots of runs in Hoch Ybrig. Nice conditions.

Monday Feb 25, 2019 #

1 PM

XC (Freestyle) Skiing (Rothenthurm) 1:05:39 [3] 19.57 km (3:21 / km) +107m 3:16 / km
ahr:145 max:168

Out on the 20km loop with freestyle skis.

XC (Freestyle) Skiing warm up/down (Rothenthurm) 7:13 [3] 1.17 km (6:10 / km) +6m 6:01 / km
ahr:142 max:156

Short arena loop

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