Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 29 days ending Feb 29, 2020:

activity	#	time	miles		km		+m
Adventure Racing	4	28:25:03	171.64		276.22		2009
Mountain Biking	6	10:12:06	131.05	(12.8/h)	210.91	(20.7/h)	2139
Orienteering	9	6:22:24	34.6	(11:03)	55.69	(6:52)	1489	98 /	152c	64%
Gym	4	4:00:00
Trail Running	5	3:51:57	24.21	(9:35)	38.97	(5:57)	486
Paddling	3	2:30:56	13.21	(11:26)	21.26	(7:06)
Road Running	3	1:50:57	12.1	(9:10)	19.48	(5:42)	303
Total	34	57:13:23	386.82		622.53		6426	98 /	152c	64%
[1-5]	33	55:48:23

22:38

0:00

» now

Tuesday Feb 25, 2020 #

12 PM

Orienteering race (Paiol-Sines) 44:53 [5] *** 7.0 km (6:25 / km) +265m 5:23 / km
ahr:156 max:169 19c shoes: Inov-8 Oroc 280 #3 (CH)

Day 4 of the POM, earliest start block of the week, but still 2h behind first start, so lucky me.

Paiol-Sines (with an extended area from Day 3)
1:10'000 5m
M40

Went flat out today to try for the podium. Lost 5s to #3, a tough control with careful reading of the contours to end up going the right direction. Then 10s running through too much undergrowth to #6. Only control in green was #10, where I lost about 10s in going slow / hesitation. Then 10s more to #14 by going too left and not straight enough. 10s more to #15, so 45s in total.

Finished 2nd place behind Simanov (41:21). Result was strong enough to give me 2nd overall in the points for POM ahead of Herve FRA and behind Simanov RUS.

http://pom.pt/2020/live-info/

Monday Feb 24, 2020 #

1 PM

Orienteering race (Paiol-Sines) 39:41 [5] *** 5.7 km (6:58 / km) +250m 5:43 / km
ahr:156 max:169 spiked:16/20c shoes: Inov-8 Oroc 280 #3 (CH)

Day 3 of POM
Paiol-Sines
1:10'000 5m

Undulating and hilly oak forest area, good runnability and visibility, but slightly tougher overall than Day 2.

Quick start, felt strong on the hills. Small mistakes to 5 (15s), 9 (5s) and route choice to 18 (15s) before a stupid 15s at the end to the last control. Finished a good 4th place (Simanov 34:05), which puts me in with a strong chance of a podium place after Day 4.

6 PM

Orienteering race (Sines) 18:51 [5] *** 3.9 km (4:50 / km) +30m 4:39 / km
ahr:161 max:169 spiked:19/20c shoes: Salomon 3D S-Lab Red #4

Urban Sprint at POM
Sines
1:4'000 5m

The 2nd sprint race making up the POM sprint series. Still feeling quite good despite another 2nd race in 1 day. Started fast and smooth. A small route choice mistake to #9, choosing wrong entrance into the castle in Sines. Thereafter no more mistakes.

Strong result, finishing 3rd behind Simonov RUS 16:52 and Herve FRA 18:35. This was also good enough to get 3rd overall in the POM Sprint Series. Got a nice wooden medal. :-)

Sunday Feb 23, 2020 #

1 PM

Orienteering race (Santo Andre & Santa Cruz) 1:19:36 [5] *** 11.3 km (7:03 / km) +225m 6:24 / km
ahr:157 max:167 spiked:13/18c shoes: Inov-8 Oroc 280 #3 (CH)

Santo Andre & Santa Cruz
1:15'000 5m
M40

Day 2 of POM, long distance on 1:15 map. Easy fast area, with a long leg where there was an obvious track on the left to #8. I took that but still got 3rd fastest split, so everyone else must have tried to run more straight. Otherwise managed to win the split to #5, the only really technical low vis control of the day. 30s mistake going to #4 as well when I lost compass direction and had to come back 50m to a stream crossing. Got tired towards the end, with mistakes to 11,12,13 and 16.

Thought I'd be lucky for a top 10 or so given the fast terrain and good visibility, so very surprised to finish 5th again. Looks like a lot of the competition burnt out with the long distance. Winner was Jani Lakinen a long way ahead, 1:03:41, winning all but 2 splits.

Saturday Feb 22, 2020 #

3 PM

Orienteering race (Santiago do Cacem) 38:12 [5] *** 6.5 km (5:53 / km) +220m 5:02 / km
ahr:168 max:180 spiked:24/28c shoes: Salomon 3D S-Lab Red #4

Day 1 of POM 2020 in Portugal, an urban middle distance race instead of the normal forest races.

Santiago do Cacem
1:4'000 5m
M40

Had a late start batch, which was a bit of a waste given the area was urban. Good fast start. Bit of a hill up to the castle at #8 but I kept the tempo going up it. First mistake to #9 where I pulled up short and lost about 25s. Still flustered at #10 and made a 15s mistake on exit, not reading the gap leaving the castle. Then better through the old town. Started getting tired on the last couple of kms and the speed dropped, but my splits were still decent positions at least, looking strongest on the hills. Biggest mistake was at #22 where I ran straight past the control without thinking, looking for it only 40m later, so 30s lost.

Finished 5th place in M40 in a field of 35 runners, winner was 34:13.

9 PM

Orienteering race (Vila Nova de Santo Andre) 19:39 [5] *** 4.0 km (4:55 / km) +48m 4:38 / km
ahr:165 max:177 spiked:26/26c shoes: Salomon 3D S-Lab Red #4

First sprint race of POM, the Night Sprint.

Vila Nova de Santo Andre
1:4'000 2.5m
M40

Night sprint race in a modern urban town, another late start at the back of the field. Ran with my Petzl Ultra. Some very intense areas, especially at speed. Had a good start with no mistakes throughout the course. Ran with another guy from 12 to 18 which really helped with the speed.

Total time loss is <10s, and finished 4th, only 30s behind Jani Lakinen. Winner (Aleksandr Simanov, RUS) was 18:02. Possibly one of my best ever sprint results.

Friday Feb 21, 2020 #

5 PM

Orienteering (Relvas Verdes) 1:17:00 [3] *** 9.38 km (8:13 / km) +270m 7:11 / km
ahr:120 max:144 21c shoes: Inov-8 Oroc 280 #3 (CH)

Model event for Portual O-Meeting (POM) 2020 near Santiago de Cacem in the Alentejo region, south-central Portugal.

Relvas Verdes
1:10'000 5m

Nice training in the undulating oak forests of the Alentejo region. Left it late in the day, so the last 1/2 of the controls had already been collected, but I could still see the tracking going into and out of the sites. Intended to only do 1 hour, but ended up running longer to get all but 1 of the controls. Felt very comfortable running.

Thursday Feb 20, 2020 #

Note

Flew into Lisbon from Zurich for the Portugal O-Meeting.

Tuesday Feb 18, 2020 #

Note

Flew to Switzerland.

Monday Feb 17, 2020 #

6 AM

Adventure Racing race (Transition) 47:00 [0]

Transiton, including loading the bikes onto the car and walking down to the put-in.

Adventure Racing race (Wartrail Non-Stop) 5:00:00 [4] 65.3 km (4:36 / km)
ahr:90 shoes: K2 (Renegade)

Started at 06h25, so 25 mins after river opened. Paddled with Darren behind me. We were quite a bit faster than the other boat so not too hard a day.

River was going at under 150 cumecs on a guess, so very easy, with maybe only 3 rapids in total. Stupidly we hit the biggest one (the rock gate at 12k) straight in the middle and got caught in the 2 whirlpools, so taking a swim (5-6 mins lost). Managed to read the sandbanks quite well in the lower section of the river, so never got caught out there.

CP	2020	2019	2016	2015	2012	2011	2007	2006	2005
Partner	Darren	Tracey	Alex	Mac	-	-	-	-	-
Cumecs	146	448	206	182	74	1316	25*	437	139
Hot Springs	2h10	1h55	2h08	2h05	2h31	1h44	3h04	???	???
Aliwal North	5h00	3h59	4h59	4h47	5h44	3h47	n/a	4h05	4h56

Edit: Went and found correct data at http://www.dwa.gov.za/Hydrology/Verified/HyDataSet...
* No data, so guestimate

C • Great consistency! 2

Sunday Feb 16, 2020 #

7 AM

Adventure Racing race (Wartrail Non-stop) 9:58:03 [4] 57.92 km (10:20 / km) +2009m 8:48 / km
ahr:132 max:168 shoes: Salomon Sense Pro 6 Blue

Non-Stop Wartrail - 58km Mountain Run, 153km MTB, 65km River Paddle.

Raced with Darren, Mac and Tracey C. as Team Cyanosis.

We started at 07h00, with the aim of arriving at the river at about 5.20am for a 6am start.

I generally felt good throughout the run. Pushed a bit on the climb to microwave tower and then a poor section just after Avoca. We were carrying fullish backpacks as training.

The trail continues to get bigger every year. There is now a perfectly graded track from Olympus to Snowdon that is probably 10 mins faster than in the past. There's also a new jeep track from Microwave tower to just beyond the first fence and a track emerging from Dragon's back down to Skiddaw.

No other competitive teams to race against this year. We caught Bubbles and Petrus at the Snowdon stream and they finished about 30 mins behind us. We weren't as fast as we were hoping on the run, about 30+ mins off expectant pace.

CP	War 2020	War 2019	War 2016	War 2015	Sky 2012	War 2012	War 2011	War 2007	War 2006	War 2005	Best Split
Microwave Tower	1h18	1h23	1h18	1h14	1h10	1h15	1h14	1h22	1h16	1h17	1h10 - Sky'12
Olympus Hut	3h17	3h22	3h12	2h56	2h51	3h11	3h01	3h37	3h14	3h16	1h41 - Sky'12
Mt Snowdon	4h52	5h08	4h46	4h26	4h23	4h54	4h31	5h43	4h51	4h55	1h29 - War'11
Avoca Peak	6h46	7h18	6h39	6h14	6h03	6h46	6h15	7h33	6h45	7h00	1h40 - Sky'12
Skiddaw	8h22	8h42	8h07	7h27	7h26	8h16	7h31	8h55	?	?	1h13 - War'15
Balloch	9h58	10h47	9h43	8h51	8h47	9h49	8h55	10h21	9h42	9h57	1h21 - Sky'12
Edgehill					11h06						2h19 - Sky '12
Bridle Pass					13h24						2h18 - Sky '12
The Turn					14h58						1h34 - Sky '12
Mt Halseton					17h25						2h27 - Sky'12
Wartrail					18h59						1h34 - Sky'12

5 PM

Adventure Racing race (Transition) 38:00 [0]

Took us a bit longer than usual as we had to retie the boats back down onto the roof.

6 PM

Adventure Racing race (Wartrail Non-Stop) 12:02:00 [4] 153.0 km (4:43 / km)
shoes: Specialized Epic FSR Mthn 2014

Left Balloch at 17h36, behind schedule. Got dark just as we got to the entry gate into the Rosslyn farm fields.

I generally had a good ride, but felt overheated for a lot of it. Road conditions were probably the best ever, with no mud anywhere and quite a lot of grass mowing been done for the race. The downhill into the Delta canyon was also just graded. Leo broke the course record earlier in the day by going under 7h.

Bike stats:
Tm 10:12:13
Dst 152.97
Mx 59.1
Av 14.9

CP	War 2020	War 2016	War 2015	Best Split
Left Balloch	5.36pm	5.14pm	4.39pm
Rosslyn Farm	1h47	1h55	?	? - War'15
Railway Gate	2h38	2h46	2h29	? - War'15
Delta Farm	4h28	4h31	?
Montana Farm	5h54	6h01	5h33
Tempevale Farm	7h45	8h06	7h20	1h47 - War'15
Woodlands Exit	9h08	?	8h52	1h23 - War'20
Lady Grey	10h17	10h56	9h52	1h00 - War'15
Ndlokovana	12h02	12h28	11h52	1h32 - War'16
Arrive River	5.38am	5.42am	4.31am

Saturday Feb 15, 2020 #

7 AM

Trail Running (Bloemfontein) 23:51 [4] 5.0 km (4:46 / km) +30m 4:38 / km
ahr:180 max:186 shoes: Salomon Sense Pro 6 Blue

Langenhoven Parkrun in Bloemfontein en route to Wartrail.

Nice Parkrun but missing a signpost or two. The first 4 runners missed a turnoff at the back of the course and we ran an extra 100m down the wrong path. 3 of us didn’t know the route and the 4th couldn’t remember it. Probably about 90s time lost.

120 / 97

Friday Feb 14, 2020 #

9 AM

Orienteering (Walter Sisulu) 44:06 [2] 4.51 km (9:47 / km) +117m 8:39 / km
ahr:119 max:149 shoes: Salomon Sense Pro 6 Blue

Checking the orienteering map for upcoming schools league.

Thursday Feb 13, 2020 #

7 AM

Road Running (Fourways) 47:42 [3] 7.9 km (6:02 / km) +123m 5:36 / km
ahr:139 max:156 shoes: Asics DynaFlyte Grey/Lime

Dropped car off for service and ran back home.

Wednesday Feb 12, 2020 #

7 AM

Mountain Biking (Lonehill) 1:04:40 [3] 21.29 km (19.8 kph) +328m
ahr:105 max:139 shoes: Specialized Epic FSR Mthn 2014

1 PM

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

Tuesday Feb 11, 2020 #

6 PM

Road Running (Cedar Lakes) 21:27 [3] 3.58 km (5:59 / km) +43m 5:39 / km
ahr:124 max:141 shoes: Asics DynaFlyte Grey/Lime

Out and back to Cedar Lakes back gate before ROC meeting.

Monday Feb 10, 2020 #

6 AM

Mountain Biking (Cradle) 1:29:01 [3] 29.54 km (19.9 kph) +399m
ahr:121 max:150 shoes: Specialized Epic FSR Mthn 2014

Warm and humid after overnight rain.

4 PM

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

Sunday Feb 9, 2020 #

11 AM

Trail Running (B’sorah Farm) 1:49:28 [3] 15.11 km (7:15 / km) +307m 6:35 / km
ahr:130 max:157 shoes: Salomon Sense Pro 6 Blue

Ran the 15k hiking trail at B’sorah. Nice and tough with a few good hills. New sense pro shoes have settled down nicely.

5 PM

Paddling (Emmarentia) 37:30 [3] 5.2 km (7:13 / km)
ahr:115 shoes: K2 (Renegade)

5 laps with Steph.

Saturday Feb 8, 2020 #

8 AM

Trail Running (Hazeldean) 24:47 [4] 5.0 km (4:57 / km) +26m 4:50 / km
ahr:155 shoes: Salomon Sense Pro 6 Blue

Very enjoyable Parkrun despite some muddy conditions. Should have worn Tech amphib shoes instead of sense pro. Slippery in a few corners.

119 / 96

7 PM

Note

Orienteering night race at Ruimsig GC cancelled.

Friday Feb 7, 2020 #

6 AM

Mountain Biking (Cradle) 3:24:28 [3] 81.36 km (23.9 kph) +479m
ahr:117 max:55 shoes: Specialized Epic FSR Mthn 2014

Out and back via Elandsdrift. Anti-Clockwise around Cradle loop and clockwise around Sterkfontein loop.

Thursday Feb 6, 2020 #

2 PM

Paddling (Emmarentia) 57:12 [3] 8.06 km (7:06 / km)
ahr:143 shoes: K1 (CS Maxi)

7.5 laps, interrupted by thunder at one point.

Wednesday Feb 5, 2020 #

6 AM

Mountain Biking (Cradle) 1:27:41 [4] 29.75 km (20.4 kph) +397m
ahr:124 max:146 shoes: Specialized Epic FSR Mthn 2014

Cradle MTB loop from Bidon.

1 PM

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

6 PM

Road Running (Saints) 41:48 [4] 8.0 km (5:14 / km) +137m 4:49 / km
ahr:156 shoes: Asics DynaFlyte Grey/Lime

With Mac.

Tuesday Feb 4, 2020 #

7 AM

Mountain Biking (Chartwell) 1:38:21 [3] 34.16 km (20.8 kph) +430m
ahr:104 max:134 shoes: Specialized Epic FSR Mthn 2014

5 PM

Trail Running (Emmarentia) 51:02 [2] 8.86 km (5:46 / km) +99m 5:27 / km
ahr:137 max:156 shoes: Salomon Sense Pro 6 Blue

A bit of Montgomery Spruit and then a loop of Emmarentia gardens.

6 PM

Paddling (Emmarentia) 56:14 [3] 8.0 km (7:02 / km)
shoes: K1 (CS Maxi)

8 laps

Monday Feb 3, 2020 #

5 PM

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

Sunday Feb 2, 2020 #

10 AM

Orienteering race (Wits) 20:26 [5] 3.4 km (6:01 / km) +64m 5:30 / km
ahr:160 max:170 shoes: Salomon Sense Pro 6 Blue

Wits Campus. 1:4'000

Forgot how to orienteer and lost 20-25s to first control. Thereafter it got better. Quite a few easy legs but alos one or two interesting ones. Finished 4th in the end, about 2+ behind Ryno, then Jeremy and Garry just ahead.

Saturday Feb 1, 2020 #

8 AM

Trail Running (Kempton Park) 22:49 [5] 5.0 km (4:34 / km) +24m 4:27 / km
ahr:171 max:179 shoes: Salomon Sense Pro 6 Blue

Riverfields Parkrun in Kempton Park area. Very agricultural, with a boring loop around maize fields, and a nice short section through some poplars.

118 / 95

4 PM

Mountain Biking (Northern Farms) 1:07:55 [1] 14.81 km (13.1 kph) +106m
ahr:90 max:122 shoes: Specialized Epic FSR Mthn 2014

With Steph at Northern Farm.

« Earlier | Later »