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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Feb 19, 2023:

activity # timemileskm+m
  Trail Running2 3:33:43 19.86(10:46) 31.96(6:41) 507
  Road Running2 1:11:07 8.3(8:34) 13.35(5:20) 161
  Mountain Biking1 1:08:33 14.36(12.6/h) 23.11(20.2/h) 282
  Gym1 1:00:00
  Orienteering1 22:30 2.46(9:08) 3.96(5:40) 84
  Total7 7:15:53 44.98 72.38 1034
  [1-5]7 7:13:25

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Sunday Feb 19, 2023 #

9 AM

Orienteering race (Wits Campus) 22:30 intensity: (19 @1) + (22 @2) + (2:35 @3) + (14:28 @4) + (4:46 @5) 3.96 km (5:40 / km) +84m 5:08 / km
ahr:151 max:167 shoes: Salomon Sense Ride4 #3 Black W

Urban Series #3 at Wits Campus
1:5'000 5m

We evacuated our chalet on the Vaal early at 5am when river levels got to our front door and were driving back to Joburg by 7am, so decided to get a last minute entry for the O' event at Wits. Bit rushed, but made it with some late start times.

Not the most enjoyable of courses, with many controls out of place and errors on the map. Lost 10s to #1 going wrong side of building, didn't read control description. Another 5s to #2 not being ready to race as yet and no contact with the map. Then good to #3 before getting to the area of #4 where the map didn't make sense and no control within sight. Lost about 1 min before I saw it in the distance about 50m off. Lost 20s to #6 going wrong way around the pond (right was faster). To #7 there is a large gap between the buildings which I avoided since it was marked out of bounds on the map. Extra distance of about 80m and more climb as a result. Didn't see the control immediately as well although it had apparently already been moved from somewhere further afield. #8 was also about 20m off-place and then #11 as well.

From there the course got faster as we started running legs along the main roads. I knew from varsity days that the underpass after #12 is closed over weekends, so didn't get caught going that way. Had a good run 13-14 and got the control spot on, but apparently it had been relocated to the correct spot as well. 15-16 I didn't use the tunnel as the entrance was marked out of bounds on the map, but it was hard to see (loss of 20s on some people?). At 18 the out-of-bounds was also historic and there was now a new tent in the way, so I went round, loosing about 10s. Then just a long sprint to the finish.

Overall I wasn't in the right mindset with lack of sleep and preparation so I never got into the course in terms of map contact and focus. Running speed was okayish, but still placed poorly in 6th, behind Matthew V-C, Alex, Connor, Garry and Piers. Nice to have a leg stretch after my cancelled morning ride, but that was about the only positive.

Saturday Feb 18, 2023 #

8 AM

Trail Running (Sasolburg) 22:25 intensity: (16 @1) + (22 @2) + (8:50 @3) + (2:14 @4) + (10:43 @5) 4.94 km (4:32 / km) +19m 4:27 / km
ahr:151 max:172 shoes: Salomon Sense Ride4 #2 Baby Bl

Away for the weekend in a very wet Parys. River rose above 4000 cumecs and broke its banks. Most parkruns in the area cancelled, so we trekked out to Sasolburg for one. A few course changes since we was last there to avoid the worst mud, but the route was still drenched in most places.

181 / 133

Friday Feb 17, 2023 #

5 AM

Road Running (Cedar Lakes) 30:41 intensity: (21 @1) + (2:27 @2) + (24:36 @3) + (3:17 @4) 5.37 km (5:43 / km) +66m 5:23 / km
ahr:133 max:145 shoes: Asics Gel Nimbus 25

Easy lap of the estate roads in new shoes. Super soft, so feels weird. Old pair of roadies got to 1939km, which was well over it's best before.

Thursday Feb 16, 2023 #

8 AM

Mountain Biking (Chartwell) 1:08:33 intensity: (2:28 @0) + (42:42 @1) + (22:31 @2) + (52 @3) 23.11 km (20.2 kph) +282m
ahr:98 max:128 shoes: Specialized Epic FSR Mthn 2014

Out to Chartwell north with a couple easy climbs up the tar road.

Wednesday Feb 15, 2023 #

5 PM

Road Running (Ferndale) 40:26 intensity: (24 @1) + (39 @2) + (16:42 @3) + (22:41 @4) 7.98 km (5:04 / km) +95m 4:47 / km
ahr:142 max:158 shoes: Asics DynaFlyte Grey/Lime

Quite heavy legs for the first few legs with the recent training. Then better and negative split for 2nd half.

Tuesday Feb 14, 2023 #

6 AM

Trail Running (Cradle Moon) 3:11:18 intensity: (3:39 @1) + (1:05:17 @2) + (1:59:38 @3) + (2:44 @4) 27.02 km (7:05 / km) +488m 6:30 / km
ahr:127 max:145 shoes: Salomon Sense Ride4 #2 Baby Bl

Full yellow route. Most of the tracks are waterlogged and heavily eroded. Causeway below the dam wall is now only just over ankle deep, but still flowing strongly.

Monday Feb 13, 2023 #

4 PM

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

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