Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 30 days ending Jun 30, 2008:

	activity	#	time	miles		km		+m
	Mountain Biking	8	15:00:16	177.97	(11.9/h)	286.41	(19.1/h)	1737
	Paddling	6	7:02:21	39.39	(10:43)	63.4	(6:40)
	Orienteering	6	4:05:17	21.49	(11:25)	34.59	(7:05)	717	46 /	54c	85%
	Road Running	7	3:20:12	25.87	(7:44)	41.63	(4:49)
	Trail Running	1	1:03:19	6.03	(10:30)	9.7	(6:32)	339
	Total	21	30:31:25	270.75	(6:46)	435.73	(4:12)	2793	46 /	54c	85%
averages - sleep:9 weight:78kg

3:22

0:00

» now

Sunday Jun 29, 2008 #

Mountain Biking race (Dullstroom Dirty Double) 1:49:28 [5] 38.0 km (20.8 kph) +605m
shoes: Specialized Epic Comp 2006

0830 - Day 2 of the Dullstroom Dirty double was a 38km loop course starting and finishing at Dullstroom Dam, cycling via the Verloorenvallei Nature Reserve. Eugene and I had a 45 sec lead to defend from McCains for 3rd overall. We started well, getting away early on the long climb to Verloorenvallei, but Eugene had another problem with his rear dereilleur / chain on a downhill. 3 minutes to replace which put us down to 5th, with Ryan / Gerran and a mixed team (Laetitia Botha / Charl Keet) passing us. We pushed hard for a few kms to catch these 2 again, doing so just upon exiting the reserve. The final 18km was easy terrain but thankfully Ryan was a bit blown, giving us a bit of time to open a gap. Laetitia and Charl were on top form however, coming past us on a gentle up climb on a dirt road with about 8km to go. We tried to hang on, but they had scented the finish line. Held onto 4th though, enough to take 3rd place overall for the 2-day race. Once again a lovely course with good route marking and challenging terrain. One for next year's calendar.

Saturday Jun 28, 2008 #

Mountain Biking race (Dullstroom Dirty Double) 2:53:07 [5] 56.0 km (19.4 kph) +1132m
shoes: Specialized Epic Comp 2006

0815 - Day 1 of the Dullstroom Dirty Double, a pairs race starting at Lakenvlei Forest Lodge and finishing 56km later at Dullstroom Dam. Lovely route following a jeep track almost the entire way to Dullstroom. Quite a technical course with a lot of tough, long climbs through various valleys, resulting in about 1200m of climb. Raced with Eugene as Mac was unavailable. We started well in about 5/6th position, then moved into 3rd with Team McCains (Ryan and Gerran) chasing us. Opened a 1.5min gap up the biggest hill of the day, but Eugene broke a chain near the top. Took us 5 - 6 mins to repair before we set off again in about 6th. A few more hills saw us catch everyone up again and retake 3rd. We opened another gap which decreased slightly towards the end of the day as the terrain became flat and down over the last 10km.

Orienteering (Ruins) 29:33 [3] *** 4.0 km (7:23 / km)
spiked:9/14c slept:9.0 weight:78kg shoes: Salomon 3D Pro black #9

1550 - Went for a training session in the Ruins area at Belfast. Michele designed a course for us. Good final prep for WOC, but wasn't feeling so great physically for some reason. Attention mistakes were also a big problem. The Rogaine in November should be great as the forest guys seem to have finally worked out that clearing the undergrowth in the forest is good fire prevention!

Friday Jun 27, 2008 #

Note
(rest day)

Travelling to the Dirty Double (2 day MTB race) in Dullstroom this evening...

Thursday Jun 26, 2008 #

Mountain Biking 1:28:00 [3] 32.35 km (22.1 kph)
shoes: Specialized Epic Comp 2006

0800 - Up Potgieter, Florida, to Westgate and back via Constantia Kloof.

Road Running (Randburg TT) 22:01 [4] 5.0 km (4:24 / km)
shoes: Asics Gel Nimbus 2004

1745 - Legs didn't feel so great tonight, slowest time in 3 weeks or so. Time for a rest break.

Wednesday Jun 25, 2008 #

Road Running 40:33 [2] 7.07 km (5:44 / km)
shoes: Asics Gel Nimbus 2004

0800 - Very slow run through Fairland.

Paddling warm up/down (Florida Lake TT) 15:00 [2] 2.0 km (7:30 / km)
shoes: K1 (CS Maxi)

Paddling (Florida Lake TT) 56:15 [4] 10.0 km (5:38 / km)
shoes: K1 (CS Maxi)

1730 - Nice night on Florida Lake. Not as cold as I was expecting. Got lucky and was able to ride a wave (Bertie's K2 and another K1) for almost all 10 laps. Not so great for physical training, but good technical experience from trying to feel the wave in the dark. New PB! It was almost 3 years old.

Tuesday Jun 24, 2008 #

Mountain Biking 53:30 [3] 17.4 km (19.5 kph)
shoes: Specialized Epic Comp 2006

0800 - Short ride through Randpark, Weltevreden Park and Fairland.

Road Running (RAC TT) 21:17 [5] 5.0 km (4:15 / km)
shoes: Asics Gel Nimbus 2004

1745 - Had another hard TT, trying to get close to my PB (20:53 or so). Went quite well tonight, with the breathing good. Legs were tired for first 2km, but they just lack a bit of speed still. Splits were: 4:15, 4:16, 4:03, 4:30, 4:13. Could have pushed the last km harder if there had been someone nearby to race against. I still think 3 is short.

Monday Jun 23, 2008 #

Paddling 1:35:30 [4] 15.6 km (6:07 / km)
shoes: K1 (CS Maxi)

1600 - 13 long laps on Emmies, 6 of them in a fast diamond. Eventually had to fall off the bunch.

Sunday Jun 22, 2008 #

Orienteering race (Gauteng O' Champs) 1:15:36 [4] *** 9.6 km (7:52 / km) +357m 6:38 / km
spiked:21/23c shoes: Salomon 3D Pro black #9

1020 - Voortrekker Hoogte. 1:10'000. 5m contours. M21A Course. 11.42 km read distance on GE. Mapped by Dave Peel. Started off badly, missing # 1 (out by 20m?), then running poorly to #2 and #3. Settled down nicely thereafter, catching Nick Cooper at #9. On quite a few route choices, I took the longer, more contoured options, which on one occasion wasn't the quickest. We had 1 final hill towards the end which I paced myself for and then which I ran fairly well. Pushed hard at the end, which was enough for 1st, some 90s ahead of Jeremy in 2nd. Eugene 3rd in 1h23, Garry 4th and Paul 5th. Overall pretty good, but felt slower than last year on the same map. Speed just isn't there.

C • Well done 2

Mountain Biking 1:18:00 [3] 21.0 km (16.2 kph)
shoes: Specialized Epic Comp 2006

1400 - Did a quick ride around Groenkloof with Eugene after the O', following the single track system. Originally planned to do the MTB-O course, but decided to take an easier route instead (tired legs for some reason). Will do that course in a few months time when it's not so fresh in the memory (sorry Alex!).

Classic 1 - Splits

Saturday Jun 21, 2008 #

Event: Gauteng Orienteering Championships

Orienteering race (Gauteng O' Champs) 29:01 [5] *** 4.43 km (6:33 / km) +130m 5:43 / km
spiked:16/17c shoes: Salomon 3D Pro black #9

1042 - Hennops River Valley. 1:7'500. 5m contours. Short Distance Champs M21A Course. 4.7 km on GE. New map drawn by Graham Gristwood and Scott Fraser. (Superb map, thanks guys!). Also great planning by Michele. I had quite a good run, with almost no mistakes, just 1 poor route choice as a result of exiting a control in the wrong direction. The legs felt a bit tired though, probably as a result of the week's training. Finished first, with Eugene 2nd in 31m, Paul 34m and Garry a further 10 secs behind.

C • glad you like it :) 1

Note

Just found out that the course distances were out. We ran 4.43 km (straight line) instead of the advertised 3.3 km. 4.7 km real line on Google Earth (Planner's fault :-D ). It also looks like the magnetic lines were out as well, by 14'. They appear to be almost TN instead of MN (Mapper's fault :-D )!!!

Short 1 - Splits

Friday Jun 20, 2008 #

Paddling 53:30 [3] 8.4 km (6:22 / km)
shoes: K1 (CS Maxi)

1400 - 7 long laps on Emmarentia. No-one else on the water, but Schools training was getting under way as I left. Mild NE still blowing, making for some fun side waves at the bottom buoy.

Thursday Jun 19, 2008 #

Mountain Biking 2:05:00 [3] 37.08 km (17.8 kph)
shoes: Specialized Epic Comp 2006

0730 - To Northcliff Corner, Alberts Farm, Emmarentia, then down the Spruit to Conrad and back via Delta. Nice overcast morning which kept temperatures up. Also no frost!

Road Running (Randburg TT) 21:59 [4] 5.0 km (4:24 / km)
shoes: Asics Gel Nimbus 2004

1745 - Intended to do the 8km, but changed my mind when I realised I my legs felt dead. With GOC Champs this weekend, probably the right decision.

Wednesday Jun 18, 2008 #

Road Running 36:49 [3] 6.56 km (5:37 / km)
shoes: Asics Gel Nimbus 2004

0800 - Short easy run through Berario and Fairland.

Paddling 1:07:00 [3] 1.4 km (47:51 / km)
shoes: K1 (CS Maxi)

1630 - 8.5 big laps of the dam. Paddled wih Bubbles and then later with Jose and Cheryl.

C • Emmarentia? 2

Tuesday Jun 17, 2008 #

Road Running (RAC TT) 21:36 [5] 5.0 km (4:19 / km)
shoes: Asics Gel Nimbus 2004

1745 - Small time trial following the Comrades. Was lying about 10th at the split, but no idea where I finished as there was no official time keeper. Went quite hard and had a surprisingly good time considering the lack of speed training. Getting pretty close the the 20:53 PB mark.

Monday Jun 16, 2008 #

Mountain Biking race (Vit-T Go Babbas MTB Race) 2:43:11 [4] 62.7 km (23.1 kph)
shoes: Specialized Epic Comp 2006

0800 - The third time I've raced in this series this year. Started off slower, aiming to pace myself better. I went through halfway in 1h17, 2 min down on the last race, but feeling much better and more confident. Was hoping to do a negetive split but blew big time at the 3/4 mark. Lost about 9 places from there in to finish in 19th (worst yet) and about 5 mins slower than race 2. Field was stronger however.

Sunday Jun 15, 2008 #

Paddling (Dabs TT) 58:00 [4] 10.0 km (5:48 / km)
shoes: K2 (Renegade)

0800 - Sunday morning time trial with Eugene in the Renegade. He's improving, we were faster than I expected and there were no serious wobbles after the first 2 laps.

Saturday Jun 14, 2008 #

Note

Scouting the Magaliesberg areas for venues for the ARs later this year.

Thursday Jun 12, 2008 #

Road Running (Randburg TT) 35:57 [4] 8.0 km (4:30 / km)
shoes: Asics Gel Nimbus 2004

1745 - Ran the Randburg TT for a change. Managed a consistent pace throughout, running first with Piers and then just behind on the 2nd loop.

Wednesday Jun 11, 2008 #

Orienteering (Emmarentia) 27:18 [3] 5.8 km (4:42 / km)
shoes: Salomon 3D Pro black #9

1645 - Line course at Emmarentia. Quite enjoyed this, as it makes the minutes go past pretty quickly. Managed okay around most of the course, only loosing concentration and my thumb place on the map once. Almost missed a bend as a result, coming to a complete standstill. Otherwise included a couple of good hill sprints. One muddy section which wasn't so nice.

Note

My training has been shocking over the last two weeks. Motivation is a big factor and the job a very convenient excuse. Hopefully this is a good restart. Only 4 weeks left to WOC.

C • better get your act togethe... 2

Sunday Jun 8, 2008 #

Event: Golden Harvest Middle Distance

Orienteering race (Golden Harvest) 45:20 [4] 6.06 km (7:29 / km) +120m 6:48 / km
shoes: Salomon 3D Pro black #9

0920 - The 3rd CC event of the season. Golden Harvest 1:7'500. Middle Distance. Had a fair run, with no major mistakes, just not fast enough. Was first with Eugene +3 min and Garry M 3rd.

Course 1 - Splits

Saturday Jun 7, 2008 #

Paddling race (Sasol Dam 2 Dam) 1:17:06 [4] 16.0 km (4:49 / km)
shoes: K1 (CS Maxi)

1030 - Canoe race on the Trichardspruit. 15th K1 (127%) overall. I had a poor start on the upper dam, getting off the water well back in the field, but portaged well into the upper river. Then caught a lot more people who messed up in the river (I still believe it's the best river on the highveld). Only got overtaken by 1 guy, who I had just passed higher up. Only negetive was that I damaged my boat's nose on rock #1 at rapid #1.... so much for a virgin boat. Will require a quick repair at Robbie's. Drive to the venue took exactly 2hrs. Also noted that I was ranked 'E' before the race... ouch! Need to do more races!

Tuesday Jun 3, 2008 #

Trail Running 1:03:19 [3] 9.7 km (6:32 / km) +339m 5:33 / km
shoes: Salomon 3D Pro black #9

0830 - Trail run from the house along the footslopes of the Mythen. Despite it being a bit of a contour run, still plenty of steep trails. 2nd half was easier when we dropped down to Schwyz and ran back on the lower slopes.

Monday Jun 2, 2008 #

Mountain Biking 1:50:00 [3] 21.88 km (11.9 kph)

0915 - Rode with Liz from Seewen, Switzerland on a borrowed bike. Went up the Mythen from Schwyz to Mostelberg. Lots of climb, 600m to 1200m ASL. Then back home via Sattel.

Sunday Jun 1, 2008 #

Orienteering race (Schafhausen) 38:29 [5] 4.7 km (8:11 / km) +110m 7:20 / km
shoes: Salomon 3D Pro black #9

1000 - Ran a regional urban city race in Schafhausen, Switzerland. Scale 1:4'000. Made a few mistakes adding up to about 3.5 minutes, but otherwise felt decentish. Started feeling tired about halfway already. Some of the technical mistakes were a bit stupid, misreading map, not reading ahead, general poor route choice, etc. 3rd last on HAL course, with Eugene and a 60+ guy behind. Quite competitive for a mere regional event.

« Earlier | Later »