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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Stijn

In the 31 days ending Jan 31, 2012:

activity # timemileskm+m
  Mountain Biking6 18:30:39 189.69(10.2/h) 305.27(16.5/h) 4850
  Adventure Racing1 17:27:00 78.29 126.0 2905
  Cycling3 9:52:19 131.63(13.3/h) 211.83(21.5/h) 2320
  Orienteering7 7:56:36 28.4(16:47) 45.7(10:26) 955106 /151c70%
  Trail Running2 1:06:48 8.45(7:54) 13.6(4:55) 210
  Road Running1 30:52 3.6(8:34) 5.8(5:19) 45
  Paddling1 30:00 2.11(4.2/h) 3.4(6.8/h)
  Total21 55:54:14 442.17 711.6 11285106 /151c70%

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Saturday Jan 28, 2012 #

4 AM

Adventure Racing race (Red Ants Rumble) 6:06:00 [3] 26.0 km (4.3 kph) +713m
shoes: Asics Gel Trail Sensor 5

Raced in a male pair as Team Charnas with Seth. I was really looking forward to this race as I knew Brian would have an adventurous course planned for us in this spectacular area. And he didn't disappoint... maybe a little too much baby-sitting with the bunting on the hike ;-)

It turns out that medical interns don't have much time to train so Seth was moving fairly slowly on the main MTB leg up into the Wolkberg. The heat didn't help either and there was much bike pushing up that hill. He made up for it by doing the lion's-share of the paddling on the final leg and hauling my weak ass across that dam! Oh and also for jumping out of the boat and pushing when we were stuck in the reeds just 500m from the finish :-)

Something I have come to realise is that constant, efficient progress in an AR can be really forgiving on even a very recreational pace. Minimal time in transitions and minimal nav errors go a long way to keeping you up the leaderboard.

We managed to finish 4th overall (of 29 teams) and 3rd male pair (of 11) - really enjoyed the race!

Leg details (overall postions indicated at the end of each leg):

5km Orienteering (39 mins - 11th)
10km Paddle & Portage (1h20m - 10th)
7km Hike/Run (1h13m - 7th)
49km MTB & Caving (4h23m - 3rd)
15km Hike & Kloofing (4h14m - 2nd)
31km MTB (3h11m - 3rd)
10km Paddle & Portage (1h47 - 4th)

Turns out we had the fastest total transition time of 40 mins! What did I say about consistency? :-)

Logging disciplines separately - this is for the hiking/running.

Adventure Racing race (Red Ants Rumble) 7:34:00 [3] 80.0 km (10.6 kph) +2192m
shoes: Scott Yecora

MTB

Adventure Racing race (Red Ants Rumble) 3:07:00 [3] 20.0 km (6.4 kph)

Paddling

Adventure Racing race (Red Ants Rumble) 40:00 [3]

Transition

Tuesday Jan 24, 2012 #

5 PM

Mountain Biking 1:38:55 [3] 33.77 km (20.5 kph) +465m
shoes: Scott Yecora

Laps around sunninghill and barbecue downs. Was planning another 8km but got a flat and had nothing with me. 2km walk home..

Sunday Jan 22, 2012 #

8 AM

Orienteering 19:48 [4] *** 3.0 km (6:36 / km) +30m 6:17 / km
spiked:19/21c shoes: Asics Gel Trail Sensor 5

Ran the 3km technical training course at Esselen Park. Buggered up my exit angle from 5 completely. Otherwise good.
9 AM

Orienteering 13:52 [3] *** 2.0 km (6:56 / km) +10m 6:46 / km
spiked:10/12c shoes: Asics Gel Trail Sensor 5

Took an easier run around the shorter course.

Saturday Jan 21, 2012 #

8 AM

Cycling 3:03:38 [3] 65.82 km (21.5 kph) +915m
shoes: Scott Yecora

Wandering suburb ride all the way down to gordon rd and back.
1 PM

Paddling 30:00 [3] 3.4 km (6.8 kph)

1lap of germiston lake with lisa in her accord.

Thursday Jan 19, 2012 #

5 PM

Road Running 30:52 [2] 5.8 km (5:19 / km) +45m 5:07 / km
shoes: Asics Gel Trail Sensor 5

Chilled loop around Sunninghill. Kept the pace comfortable and didn't allow myself to look at my watch.

1 - Splits

Wednesday Jan 18, 2012 #

5 PM

Mountain Biking 1:02:05 [3] 21.91 km (21.2 kph) +310m
shoes: Scott Yecora

Short cruise around the burbs.

Tuesday Jan 17, 2012 #

6 PM

Trail Running 32:31 [4] 6.8 km (4:47 / km) +105m 4:26 / km
shoes: Asics Gel Trail Sensor 5

Same old loop through Barbecue Downs. Pushed it quite a bit harder than last week's run.

Sunday Jan 15, 2012 #

7 AM

Cycling 2:19:44 [4] 50.86 km (21.8 kph) +685m

Burbs ride with Fran to Northcliff hill (bloody steep on the South side!) and back home via a coffee-stop on 4th Ave.

Thursday Jan 12, 2012 #

6 PM

Trail Running 34:17 [3] 6.8 km (5:02 / km) +105m 4:41 / km
shoes: Asics Gel Trail Sensor 5

Hilly loop past the prison and through Barbecue Downs. Many gravel roads and singletrack sections so I'm logging this as trail running.

Sunday Jan 8, 2012 #

10 AM

Orienteering race (Big 5 Sprint O) 23:33 [5] *** 2.6 km (9:03 / km) +55m 8:11 / km
spiked:18/27c shoes: Asics Gel Trail Sensor 5

Really enjoyed the speed of the sprint after all the slog in the forest. Made a few mistakes by trying to get away from people and charging off down the wrong tracks. Probably could have done 22mins without the mistakes. Fun area!
C • Well done boet! 6

Course 1 - M21E - Splits

Saturday Jan 7, 2012 #

4 AM

Mountain Biking 4:14:58 [4] 60.08 km (14.1 kph) +1175m
shoes: Scott Yecora

Up at 3:30am to start riding by 4am and make it over Long Tom Pass in time for my Long O start at 10am. The first hour or so was in the dark and it was misty and cold over the top. Enjoyed the pass and I found a good rhythm. Took a really rocky forest track directly down to Sabie and then hauled my tired self up the 8km climb to the event centre... it took a lot of coke and a bar one (thanks Dylan!) to get me in the mood for the Long O.
10 AM

Orienteering race (Big 5 Long O) 2:35:50 [3] *** 11.5 km (13:33 / km) +335m 11:50 / km
spiked:21/27c shoes: Asics Gel Trail Sensor 5

I was running on empty so took this race really slowly and hiked most of it. Focussed on the nav and made very few mistakes - just more in-the-circle control-hunting rather than being accurate with my control descriptions. Need to work on that. There were some solid elephant tracks through the rough vegetation which made life a lot easier for me.

Course 1 - M21E - Splits

Friday Jan 6, 2012 #

8 AM

Cycling 4:28:57 [3] 95.15 km (21.2 kph) +720m
shoes: Scott Yecora

Cycled from Rainbow Lodge to Lakenvlei for the Long O and then on to Lydenburg via the tar road through Dullstroom. Luckily mostly downhill as my legs were stuffed from the Long O...
9 AM

Orienteering race (Big 5 Long O) 2:28:19 [4] *** 15.0 km (9:53 / km) +300m 8:59 / km
spiked:15/28c shoes: Asics Gel Trail Sensor 5

Long O at Lakenvlei. With such a long distance, I was worried about making the 3-hour cutoff so paced myself cautiously to ensure I had energy throughout. Mostly dead-straight route choices and really started getting into the flow of forest orienteering on this race. Major mistakes at #2 and #14, otherwise just small mistakes in the circle. Made it with a good 30 mins to spare.

Course 1 - M21E - Splits

Thursday Jan 5, 2012 #

5 AM

Mountain Biking 3:19:38 [3] 64.79 km (19.5 kph) +675m
shoes: Scott Yecora

Ride with Kev along the gravel roads to Dullstroom for the O organised by AR Club and back along the tar road, racing the stroms @ 30km/h.
10 AM

Orienteering race (Big 5 Urban Middle) 55:57 [4] *** 5.6 km (9:59 / km) +130m 8:57 / km
spiked:9/16c shoes: Asics Gel Trail Sensor 5

The 2nd race of the Big 5 O week was in Dullstroom with fast and long running legs through town for the first half, followed by a technical 2nd half through the Bluegum forests. I was relatively slow on the running legs but minimised my mistakes in the forest to end up with my best result for the week (other than the sprint). Enjoyed the run once I could catch my breath again in the forests.

Course 1 - M21E - Splits

Wednesday Jan 4, 2012 #

Event: Big 5 Orienteering Week (WRE)
 
7 AM

Mountain Biking 3:03:00 [3] 48.0 km (15.7 kph) +780m
shoes: Scott Yecora

Cycled from Waterval Boven to Lakenvlei and back along the road to the event centre for the first race of the Big 5 O week. Fun ride into Lakenvlei.
2 PM

Orienteering race (Big 5 Middle Distance) 59:17 [4] *** 6.0 km (9:53 / km) +95m 9:09 / km
spiked:14/20c shoes: Asics Gel Trail Sensor 5

First race of the Big 5 O week and my first ever forest run. The pit at #1 had me off to a superb start with loads of grid searching. Made sure I slowed it down after that and focussed on ticking off features along my planned routes which helped. Very slow in the terrain and we all got caught in a massive lightning & hail storm for the 2nd half of my race. 15 & 16 out of the forest on the boulder outcrops were pretty scary...

Course 1 M21E - Splits

Tuesday Jan 3, 2012 #

5 AM

Mountain Biking 5:12:03 [4] 76.72 km (14.8 kph) +1445m
shoes: Scott Yecora

The plan was to cycle from Nelspruit to Waterval Boven, mostly off-road and ascending the escarpment twice. Turns out my MTB fitness and heat tolerance was lacking somewhat and I eventually limped into Kaapsehoop after a beast of a climb up the back of the Berlin plantations. With 80km to go, I decided a lift was in order and bombed down to Ngodwana, from where Seth took me the rest of the way to Boven.

Max speed 70.7km/h down the tar to Ngodwana :)

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