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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 30 days ending Sep 30, 2009:

activity # timemileskm+m
  Mountain Biking8 15:55:15 196.92(12.4/h) 316.91(19.9/h)
  Gym6 6:00:00
  Road Running7 5:32:51 40.35(8:15) 64.93(5:08) 108
  Orienteering4 5:06:13 22.45(13:38) 36.13(8:29) 115661 /77c79%
  Paddling4 4:18:15 26.66(9:41) 42.9(6:01)
  Trail Running3 4:02:29 17.4(13:56) 28.0(8:40)
  Adventure Racing1 1:32:21 16.16(5:43) 26.0(3:33)
  Ice Skating1 1:30:00
  Roller Blading2 1:14:00 8.7(8:30) 14.0(5:17)
  Total22 45:11:24 328.62 528.87 126461 /77c79%

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Wednesday Sep 30, 2009 #

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

1200.

Sunday Sep 27, 2009 #

Note

Few days holiday in the Kruger Park with Dave.

Saturday Sep 26, 2009 #

Orienteering warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: V-J Integrator Silver/Lime

Orienteering race (SA Champs Sabie) 17:57 [4] *** 2.8 km (6:25 / km) +90m 5:31 / km
spiked:13/15c shoes: V-J Integrator Silver/Lime

1100 - Ran 3rd leg for ROC team, with Ian Bratt and Nic Cooper. Ian had a bad run, only coming back in about 12th or so, about 10 mins down. He also had the shortest split of the 3, so it wasn't looking good. Nic then took over and did a great performance pulling us back to about 6th, only just behind 4 and 5. I got the longest leg draw, which was good for us, but unfair for some other teams. Good race, only 1 mistake at #7, where I had difficulty interpreting the map. Lots of people looking for it (thanks Brad!). Only 1 other small wobble at #12, when I was slightly off bearing. Felt tired from the previous day, but still had a good run, brining the team home in 3rd overall behind RACO and WITSOC. Managed to get past PENOC on the butterfly - 4th, with AR Club dsquing.

Butterfly was a nice concept in the relay, but Motala forking is still the fairest and most interesting with least following.

From Orienteering Maps

Friday Sep 25, 2009 #

Orienteering warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: V-J Integrator Silver/Lime

Orienteering race (SA Champs Sabie) 1:25:01 [5] *** 11.17 km (7:37 / km) +420m 6:24 / km
spiked:19/25c shoes: V-J Integrator Silver/Lime

1100 - Long Distance champs on Sabie Klipkraal map. I got off to a good start. Funny map at #1, but then had a great sequence from 2 to 7. Caught Brad at 3m, but dropped him almost straight away at 7. Map was once again open to interpretation, but I handled it better than the Middle distance. There were places I should probably have run straight instead of going around 'green' forest. Got messed up at #16 with a new path not on the map. Lost 2 mins. Then another minute at #20 with a ditch not marked. I felt like I was running very fast, so I was pushing to get near 80 minutes. The mistakes and a route choice error to #24 made it impossible. Finished feeling very good, with about 4 mins ahead of #2 (Garry Morrison). Even managed to get 4th fastest split in the finish.

From Orienteering Maps

Classic course 1 - Splits

Thursday Sep 24, 2009 #

Event: South African Championships
 

Orienteering warm up/down (SA Champs Sabie) 15:00 [1] 1.0 km (15:00 / km)
shoes: V-J Integrator Silver/Lime

1130 - A short warm up on the southern Klipkraal - Sabie map. Map showed that runnability level was open to interpretation. Too much green mapped.

Orienteering warm up/down (SA Champs Sabie) 15:00 [2] 1.5 km (10:00 / km)
shoes: V-J Integrator Silver/Lime

Jog to start and warm down.

Orienteering race (SA Champs Sabie) 33:44 [5] *** 4.76 km (7:05 / km) +90m 6:28 / km
spiked:13/15c shoes: V-J Integrator Silver/Lime

1300 - Middle Distance race on Sabie Klipkraal map. I got off to a poor start, missing #1 (not alert enough in sketchy terrain). Things settled down then and no more mistakes till a minor error at #13. Felt like I was running well. Finished first by about 50s over Richard Lange.

From Orienteering Maps

1 - Splits

Wednesday Sep 23, 2009 #

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

Tuesday Sep 22, 2009 #

Mountain Biking 1:02:51 [2] 20.83 km (19.9 kph)
shoes: Specialized Epic Comp 2006

0630 - Short ride to Emmies and back. Av 19.8 Mx 45.4

Road Running (RAC TT) 22:52 [3] 5.0 km (4:34 / km)
shoes: Asics Gel Nimbus 2007

1745 - Felt very off and sore when I did a short warmup, so I decided to go easy on this TT. I started slow and pushed some of the downhills before cruising the last km again. Need to do some more stretching before Champs on Thursday.

Monday Sep 21, 2009 #

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

Sunday Sep 20, 2009 #

Adventure Racing race (Kinetic Urban) 1:32:21 [5] 26.0 km (3:33 / km)

0730 - The 4th Kinetic Urban race, with Team First Ascent Cyanosis (with Ryno and Mac) competing in the Men's Open category.

5 legs once again :
- MTB with rally instructions around the dirt roads of Chartwell North.
- Indoor Triathlon Relay at the Virgin Active Gym. I did the 1km stationary bike (57s), Mac did the 1km row and Ryno the 1km run on the treadmill.
- MTB orienteering with a street map. Approx 15km, with lots of hills.
- Orienteering / Run around the Broadacres shopping centre using the centre's horrific sketch map.
- Obstacle course on the inflatables.

We had a great race with no real mistakes or problems. 1st place, with NumaOptics about 5 mins behind.

Bike stats: Tm 1:01:17 Dst 23.64 Av 23.1 Mx 66.7

C • that's fast! 1

Saturday Sep 19, 2009 #

Trail Running (Groenkloof) 1:37:31 [3] 15.0 km (6:30 / km)
shoes: Salomon Wings Red

0800 - Long trail run with Ryno in Groenkloof along most of the hiking trails. Saw giraffe, impala, wildebeest, kudu and ostrich. Beautiful area on a nice day.

Mountain Biking (Groenkloof) 1:23:30 [3] 22.17 km (15.9 kph)
shoes: Specialized Epic Comp 2006

1000 - Ride with Ryno and Susan on the mtb tracks. Lots of technical track and climbing. Great fun. More game, zebra, etc. Av 15.9 Mx 35.5

Friday Sep 18, 2009 #

Mountain Biking 2:17:46 [3] 44.61 km (19.4 kph)
shoes: Specialized Epic Comp 2006

0645 - Very tough morning with a very strong wind from the SW. Though I was going to be blown off once or twice on the way home into the wind. Went out Randpark, Northriding, Cosmo City, Ruimsig and back. Av 19.4 Mx 53.4

Thursday Sep 17, 2009 #

Road Running long 1:08:23 [2] 11.86 km (5:46 / km)
shoes: Asics Gel Nimbus 2007

0700 - LSD run out towards Weltevreden Park. Felt very flat, so took it slow. Also 1 or 2 niggles.

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

Paddling warm up/down 40:00 [2] 5.5 km (7:16 / km)
shoes: K2 (Renegade)

Slow warm up before time trial.

Paddling (Dabs TT) 54:15 [5] 10.0 km (5:26 / km)
shoes: K2 (Renegade)

1800 - The time trial turned into a sort of special race, promoting the Fish race. Thus a big turnout from all the clubs around town. Paddled with Mac, we had a good start and were consistent most of the way.

Wednesday Sep 16, 2009 #

Mountain Biking long 3:16:19 [3] 80.71 km (24.7 kph)
shoes: Specialized Epic Comp 2006

0700 - Long ride out to Muldersdrift, around the Cradle loop and then back via Muldersdrift and Potgieter. Nice and beautiful and quiet out in the Cradle this morning. Felt decent the whole way round, so training is going good. Av 24.6 Mx 55.6

Note

Have posted this weekend's Klipriviersberg map.

Tuesday Sep 15, 2009 #

Paddling 56:00 [3] 10.0 km (5:36 / km)
shoes: K2 (Renegade)

1030 - 8 big laps of Emmies with Ryno in the Renegade. Felt much stronger today than the previous 2 paddles this week, which is good! It was a fast training, so Ryno is also in pretty good form.

Road Running (RAC TT) 34:15 [5] 8.0 km (4:17 / km) +108m 4:01 / km
shoes: Asics Gel Nimbus 2007

1745 - 30s off last weeks time. Tried to mantain a more consistent pace, went through 1/2 way at 17:08, so almost spot on! Tried to focus on the ups, but it's the downs that seem to come naturally at the moment. Found a small group again to pull me up the 2nd lap hill.

Just discovered that last week was a PB by 2 secs (old time 34:51 in May 2001). So yet another PB - great stuff, means I'm not getting old, yet.

Monday Sep 14, 2009 #

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

Roller Blading 32:00 [3] 5.0 km (6:24 / km)
shoes: Crazy Creek SP900

1700 - Fairlands.

Sunday Sep 13, 2009 #

Orienteering race (Klipriviersberg) 1:41:31 [4] *** 10.9 km (9:19 / km) +556m 7:25 / km
spiked:16/22c shoes: Salomon 3D Pro yellow #10

0845 - Ran the M21 course for the Mountain Marathon at Klipriviersberg (it managed to be thornier than Doornpoort two weeks ago). Had a poor run technically, with quite a few mistakes due to lack of concentration (tired from yesterday). Physically I was iffish, not fast, but could still run most of the hills.

Got off to a poor start, had trouble misreading contours on 1 and 2. (3 mins at #2). Then misread description at #5. I almost went the wrong (straight) way to #7, that would have been a disaster (once again poor map reading). Then almost went from 7 to 9, before realising that I should go to 8 as well. Thankfully I settled down on the 2nd half of the course, with no more major incidents. I enjoyed the open fast area around 14 & 15, but pity that we went through it so quickly.

I presume I've got about 6 minutes or so of mistakes. I can put most of these down to mental tiredness, but then it's part of the game when training for AR.

Map /GPS below. Apologies in advance for the poor map quality.

From Orienteering Maps

Orienteering warm up/down 8:00 [2] 1.0 km (8:00 / km)
shoes: Salomon 3D Pro yellow #10

Mountain Biking 1:50:57 [3] 35.43 km (19.2 kph)
shoes: Specialized Epic Comp 2006

1600 - Late afternoon ride out to Emmies, then on past the Zoo before back via Delta. Av 19.1 Mx 52.8
C • shock blow-out 4

Saturday Sep 12, 2009 #

Mountain Biking long 3:57:32 [4] 69.07 km (17.4 kph)
shoes: Specialized Epic Comp 2006

0730 - Team ride from Peaconwood Estate near Harties with Big John. Lovely single track for large parts of the ride. They get used for the Nando's 3-day race. Well worth doing more rides from here. Suprised about my fitness, which is fair given the lack of riding in the last 4 months. Good evidence for the base-fitness nature of running. Av 17.4 Mx 46.7

Paddling 42:00 [3] 7.0 km (6:00 / km)
shoes: K2 (Renegade)

1200 - Quick paddle with Ryno and the rest of the team on Harties after the cycling. Suprisingly flat (for Harties standards). The water quality is above my expectations as well (they were low, but it was actually quite fair). Went to the dam wall-ish and back from the Pecanwood side.

Friday Sep 11, 2009 #

Mountain Biking 1:41:52 [3] 35.7 km (21.0 kph)
shoes: Specialized Epic Comp 2006

0630 - Longish ride towards Ruimsig and back via Radiokop. New shoes (great) and new helmet straps (awful). Av 21.0 Mx 59.3

Roller Blading 42:00 [3] 9.0 km (4:40 / km)
shoes: Crazy Creek SP900

1500 - Roller blading around Allen Glen suburbs.

Trail Running 24:58 [3] 5.0 km (5:00 / km)
shoes: Salomon 3D Pro green/black #11

1700 - 1 lap of Emmarentia trail route.

Thursday Sep 10, 2009 #

Road Running 54:41 [2] 10.18 km (5:22 / km)
shoes: Asics Gel Nimbus 2007

0720 - Long run through Northcliff, Fairland and Berario.

Paddling 1:02:00 [3] 9.6 km (6:27 / km)
shoes: K2 (Renegade)

1630 - 1 hr of paddling with Mac in the Renegade. Now that I've got a GPS I suppose I'd better take it onto the dam to find out exactly what 1 laps distance is. I suspect it's longer than 1.2km. Anyway, this was the first paddle in 4 months, so not too bad.

Paddling (Dabs TT) 4:00 [3] 0.8 km (5:00 / km)
shoes: K2 (Renegade)

1745 - To finish off our training we did the first lap with the Dabs time trial. Went like hell out of the start, but burnt out at 300m already. Got to relearn how to handle the chop, but it could have been a lot worse. Will do full TT next week.

Wednesday Sep 9, 2009 #

Road Running 31:56 [2] 5.84 km (5:28 / km)
shoes: Asics Gel Nimbus 2007

0740 - Run through Berario and Fairland.

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

Mountain Biking 24:28 [2] 8.39 km (20.6 kph)
shoes: Specialized Epic Comp 2006

1700 - Just got the bike back, so cycled out to collect the car from the service. Just need to do 1 or 2 tune-ups on the bike. Av 20.6 Mx 41.8

Tuesday Sep 8, 2009 #

Road Running 42:20 [2] 7.63 km (5:33 / km)
shoes: Asics Gel Nimbus 2007

0730 - Ran home after dropping the car in for a service.

Road Running (RAC TT) 34:49 [5] 8.0 km (4:21 / km)
shoes: Asics Gel Nimbus 2007

1745 - Been ages since I did the 8km at RAC. Felt good most of the way. Got caught by a small bunch starting the 2nd lap which forced me to up the pace for a while. Good tempo running.

PB by 2 seconds. Last record of 34:51 in May 2001.

Road Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Asics Gel Nimbus 2007

Monday Sep 7, 2009 #

Note
(rest day)

Too exhausted and dehydrated to think of training.

Sunday Sep 6, 2009 #

Trail Running 2:00:00 [1] 8.0 km (15:00 / km)
shoes: Salomon 3D Pro yellow #10

0600 - Early morning start with Ryno to put out the remainder of the trail markers. Finished about 4 minutes after the race was supposed to start.

Otherwise race also went well. Fair turnout with no major problems. Not as hot as yesterday, so less medical issues. Ryno got his training in by sweeping the course as well.

Saturday Sep 5, 2009 #

Note

We had the 35km Sprint Adventure Race. Went well with a good turnout. Dragged on however, with teams coming in over 6hrs. Thus started very late with putting out markers for the Sunday trail run and didn't finish before dark.

Friday Sep 4, 2009 #

Note

Set out the course for the Domeland Adventure Festival. A few hours of hiking and jogging, putting out markings.

Wednesday Sep 2, 2009 #

Road Running 38:35 [3] 7.62 km (5:04 / km)
shoes: Asics Gel Nimbus 2007

0700 - Run through Fairland.

Ice Skating 1:30:00 [3]

2000 - Team training at Northgate Ice Rink.

Tuesday Sep 1, 2009 #

Note
(rest day)

Leg still swollen. Massage therapy has definitely helped. Should be back in action tomorrow.

Doornpoort map is now up.
C • China 1

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