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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Stijn

In the 7 days ending Sep 13, 2015:

activity # timemileskm+m
  Trail Running2 1:43:07 13.17(7:50) 21.2(4:52) 210
  Orienteering1 1:10:11 4.35(16:08) 7.0(10:02) 37711 /23c47%
  Strength6 30:00
  Road Running1 28:12 3.11(9:05) 5.0(5:38) 35
  Total10 3:51:30 20.63 33.2 62211 /23c47%

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MoTuWeThFrSaSu

Sunday Sep 13, 2015 #

9 AM

Orienteering race (Kloofendal CC Brown) 1:10:11 [4] *** 7.0 km (10:02 / km) +377m 7:54 / km
spiked:11/23c shoes: Inov-8 Race Ultra 290

Started off terribly with a mistake at the first control. It was pretty well hidden and I was almost on top of it before second-guessing my location and climbing above the rock band thinking I had made a parallel error.

Went to 3 before 2, but corrected quickly and didn't lose too much time.

Should have gone around and up to 4 instead of up and over (control was lower down than I had thought initially).

5 was probably the worst of the day - struggled to figure out the contour detail and had to backtrack to it once I relocated off the path.

Good through 6 & 7 and then slightly low to 8 but saw the control early enough to correct quickly.

Route choice to 9 was too high and had to smash through some dense bush to get down to the right level. Paul (9 mins) caught me here.

10 was easy, but then had to smash through some horrendous green on my way to the path on the southerly route choice to 11. Got to 11 just after Paul but he went too low so I got away from him a bit.

Good to 12 and 13, but Paul's route choice around the right to 13 was probably better. I attacked the hill directly and approached from the top.

Good to 14 and then slightly low to 15, approaching the control from the wrong direction.

Took a slightly wrong angle to 16 but Paul led me into the control and then took the lower track route into 17. Paul beat me there by 30s using the more direct route via the firebreak.

Poor route choice to 18, taking the middle path and then trying to tiger-line through the green at the end... quite a fight. Going high early would have been better. Struggled to find the control when I was in the circle as it was on the other side of the hill to what I was expecting (should read map detail more clearly).

The rest was good except for a slight hesitation when approaching 20 on the wrong path.

So terrible first 5 controls and then ok, probably trying to go too straight on some route choices and fighting through too much green.

Fun, technical course!

http://www.movescount.com/moves/move76394141
10 PM

Strength 5:00 [5]

Saturday Sep 12, 2015 #

9 AM

Trail Running 49:11 [3] 10.1 km (4:52 / km) +88m 4:40 / km
shoes: Inov-8 Race Ultra 290

5 PM

Strength 5:00 [4]

Friday Sep 11, 2015 #

5 PM

Strength 5:00 [5]

Thursday Sep 10, 2015 #

7 AM

Trail Running 53:56 [4] 11.1 km (4:52 / km) +122m 4:36 / km
shoes: Inov-8 Race Ultra 290

Spruit & Delta Park from Parkhurst with Neal. We were both working pretty hard, so the after-run coffee was well-earned!

http://www.movescount.com/moves/move76029696

Wednesday Sep 9, 2015 #

7 PM

Strength 5:00 [5]

Tuesday Sep 8, 2015 #

6 AM

Road Running 28:12 [2] 5.0 km (5:38 / km) +35m 5:27 / km
shoes: Asics Gel Nimbus 15 #3

6 PM

Strength 5:00 [5]

Monday Sep 7, 2015 #

8 PM

Strength 5:00 [4]

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