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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 11 days ending Jul 10, 2011:

activity # timemileskm+m
  Orienteering6 6:02:00 28.09(12:53) 45.2(8:01) 1386102c
  Total6 6:02:00 28.09(12:53) 45.2(8:01) 1386102c

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Sunday Jul 10, 2011 #

1 PM

Orienteering race (Gsang-Furtbuel) 58:47 [5] *** 7.6 km (7:44 / km) +344m 6:18 / km
ahr:162 max:186 22c shoes: Inov-8 Oroc 280 #2

1:10'000

13th / 20 people

Results

TE 5.0, Epoc 265, 733 kcal

Orienteering warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Inov-8 Oroc 280 #2

Saturday Jul 9, 2011 #

Note

Flew back to Switzerland

Friday Jul 8, 2011 #

2 PM

Orienteering race (Gniewowo) 53:56 [5] *** 7.8 km (6:55 / km) +215m 6:05 / km
ahr:172 max:187 22c shoes: Inov-8 Oroc 280 #2

JWOC Relay & Team Officials Race

1:10'000

Nice race. Lost it at the penultimate control when leading a bunch of guys.

TE 5.0, Epoc 346, 554 kcal

Thursday Jul 7, 2011 #

Note

JWOC Middle Finals

Wednesday Jul 6, 2011 #

3 PM

Orienteering race (Wejherowo Park) 34:53 [4] *** 5.0 km (6:59 / km) +215m 5:45 / km
ahr:166 max:186 16c shoes: Inov-8 Oroc 280 #2

JWOC Middle Q's, with Stage 3 of the Cup events afterwards

1:10'000 Middle distance event.

Much better run than yesterday, with a much higher forest speed. Got under 7 min/km compared to 8.5 yesterday.

TE 4.2 Epoc 192, 462 kcal.

Orienteering warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov-8 Oroc 280 #2

Tuesday Jul 5, 2011 #

12 PM

Orienteering race (Wejherowo Park) 1:25:03 [5] *** 9.8 km (8:41 / km) +490m 6:57 / km
23c shoes: Inov-8 Oroc 280 #2

1:10'000 Long Distance event.

Took the JWOC rest day to do Stage 2 of the spectator races. Legs didn't like the course. Read the map quite well, which was quite surprising, but I was way off the winning pace of 60 mins. Lost a lot of time on due to slow speed. Finished 16th out of 24.

Orienteering warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov-8 Oroc 280 #2

Monday Jul 4, 2011 #

Note

JWOC Long

Sunday Jul 3, 2011 #

Note

JWOC Sprint

Saturday Jul 2, 2011 #

9 AM

Orienteering (Piekielko) 45:00 [3] *** 4.5 km (10:00 / km)
11c shoes: Inov-8 Oroc 280 #2

1:10'000

Extra last minute training in hillslope terrain. Put out controls and collected a few.
2 PM

Note

Lembork

Walk around the Sprint model map

Friday Jul 1, 2011 #

Event: JWOC 2011 RUMIA-WEJHEROWO - POLAND
 
4 PM

Orienteering (Wejherowo) 19:21 [3] *** 1.5 km (12:54 / km) +122m 9:10 / km
8c shoes: Inov-8 Oroc 280 #2

1:10'000 & 1:15'000

Model map for JWOC forest terrain. Nice loop of lovely forest. Used a bit of both scales.

Thursday Jun 30, 2011 #

10 AM

Note

Biala Rzeka

Markers already out on the terrain. Dropped juniors off on one end of the map and picked them up on the other.

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