Training Log Archive: nmulderIn the 30 days ending Jun 30, 2010:
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Wednesday Jun 30, 2010 #
11 AM
Orienteering (Vester Torup Nordost) 25:53 [1] *** 2.0 km (12:57 / km)
ahr:110 max:135 shoes: Inov-8 Oroc 280 #1
Short course on a 1:15 long distance map. Very green once again, resulting in slow speed and quite a bit of bending over / bundu-bashing / circling / relocating / etc. Not such a great map at the 1:15 scale, too much detail. I didn't do much work, following and watching the guys most of the time.
TE 1.4, Epoc 10, 161 kcal.
TE 1.4, Epoc 10, 161 kcal.
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| From Orienteering Training |
1 PM
Orienteering (Bulbjerg - Vester Torup V) 21:18 [3] *** 3.1 km (6:52 / km)
ahr:155 max:174 shoes: Inov-8 Oroc 280 #1
After this morning's slow training, I decided we needed to get the juniors moving a bit. We did group starts, so that the guys were essentially racing head to head around a 3km course. It definitely worked in picking up the pace and getting them focused on the orienteering.
Map was 1:10', which was much more enjoyable. Started with 4 controls in open dune grassland before entering the green areas with a good network of paths.
Alex and I started last and ran the juniors down one by one. Caught Brad last. I didn't feel too great great, so my time for this distance was a big suprise. Also can't believe my HR was that high, felt like I was quite sluggish. Felt good in the end though.
Rest day tomorrow. Plan is to head off to Legoland.
TE 3.1, Epoc 90, 292 kcal.
Map was 1:10', which was much more enjoyable. Started with 4 controls in open dune grassland before entering the green areas with a good network of paths.
Alex and I started last and ran the juniors down one by one. Caught Brad last. I didn't feel too great great, so my time for this distance was a big suprise. Also can't believe my HR was that high, felt like I was quite sluggish. Felt good in the end though.
Rest day tomorrow. Plan is to head off to Legoland.
TE 3.1, Epoc 90, 292 kcal.
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| From Orienteering Training |
Tuesday Jun 29, 2010 #
10 AM
Note
(rest day)
Rest day for me. Made the juniors do a Sprint course around the Army barracks where we are based. Technically easy, but a good leg stretcher given that most of them are now suffering from the soft sandy conditions. I'll run the course in a few days time.
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| From Orienteering Training |
Monday Jun 28, 2010 #
Note
Have started uploading some of the training maps as well from the last week in Denmark.
2 PM
Orienteering (Lundy Bakker) 1:09:12 [1] 4.5 km (15:23 / km)
shoes: Inov-8 Oroc 280 #1
Training on our first Relay type area. Lots of larger contour forms on large dune hills. Mostly broad-leaf, so quite a bit different from what we were running on recently.
No HR data.
No HR data.
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| From Orienteering Training |
Sunday Jun 27, 2010 #
10 AM
Orienteering (Husby Plantation) 1:22:55 [5] 9.6 km (8:38 / km)
ahr:157 max:176 shoes: Inov-8 Oroc 280 #1
Day 2 of the West Juteland 2-Day.
Much better run. Today we sorted things out, so that I ran with a compass and it made a huge difference. Finished in a great 9th place, only about 15 mins back from Carsten. Results Splits
Nice forest once again, but this time bringing in more of the sand dune grasslands.
Had the fastest split on leg to control #10, then 2nd fastest to #24. Both controls were aced - great feeling. Started catching a group at #10 and finally reeled them in at #24 (incl. Alex). Dropped them exiting, but then made my big mess up to #25, which I think is due mostly to the map (was there another path bendiing to the right?). A lot of people also seem to have messed this up, so I suspect so.
TE 4.5, Epoc 209, 1527 kcal.
Much better run. Today we sorted things out, so that I ran with a compass and it made a huge difference. Finished in a great 9th place, only about 15 mins back from Carsten. Results Splits
Nice forest once again, but this time bringing in more of the sand dune grasslands.
Had the fastest split on leg to control #10, then 2nd fastest to #24. Both controls were aced - great feeling. Started catching a group at #10 and finally reeled them in at #24 (incl. Alex). Dropped them exiting, but then made my big mess up to #25, which I think is due mostly to the map (was there another path bendiing to the right?). A lot of people also seem to have messed this up, so I suspect so.
TE 4.5, Epoc 209, 1527 kcal.
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| From Orienteering Maps |
Saturday Jun 26, 2010 #
12 PM
Orienteering race (Husby Plantation) 1:33:19 [3] 10.4 km (8:58 / km)
ahr:143 max:161 shoes: Inov-8 Oroc 280 #1
Day 1 of West Juteland 2-Day.
Horrible run, mainly due to not have a compass which I lent to one of the juniors. Never realised how much I subconsciously use it when orienteering. There was far too much green forest on rolling sand dunes to get lucky without it leading to lots of banana legs in the forest. I reckon about 10-13 minutes of mistakes in total. Finished a disappointing 20th, over 27 mins down Results Splits
Sarah got a great 4th place on the Black 5km course.
TE 3.3, Epoc 104, 1284 kcal.
Horrible run, mainly due to not have a compass which I lent to one of the juniors. Never realised how much I subconsciously use it when orienteering. There was far too much green forest on rolling sand dunes to get lucky without it leading to lots of banana legs in the forest. I reckon about 10-13 minutes of mistakes in total. Finished a disappointing 20th, over 27 mins down Results Splits
Sarah got a great 4th place on the Black 5km course.
TE 3.3, Epoc 104, 1284 kcal.
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| From Orienteering Maps |
Friday Jun 25, 2010 #
10 AM
Orienteering (Mollenparken) 33:23 [2] *** 4.0 km (8:21 / km)
shoes: Salomon 3D S-Lab Red #1
Did a sprint training run this morning. 16 controls over a nice area of mixed park land and urban. Lots of interesting route choices and some fine navigation. Also started outside our accommodation, so no travelling required. I collected controls.
No HR data.
No HR data.
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| From Orienteering Training |
7 PM
Orienteering race (Lemvig) 28:31 [4] *** 4.0 km (7:08 / km)
ahr:165 max:179 spiked:13/19c shoes: Salomon 3D S-Lab Red #1
Bit of a funny race. Firstly we arrived (on time). Lots of controls around town, but no sight nor sound of organisers, event arena, parking directions, etc. After a while, we found some other foreign teams and quite a while later the organisers arrived to start setting up. Looks like there were a few changes to the event programme (times, course distance, format, start arena, etc.) that were made on the Danish version, but not the English...
I had a good run, with a few small mistakes, most due to inadequacies on the map and a couple with me rushing before thinking. Finished 13th with a respectable time Results Splits
Of the few errors: Rushed off out of #1 before realising that I should have done a u-turn and gone north around the building. Wrong route to #2. The narrow path was horrible. Should have gone down next to the building. Lost time with a whole lot of obstacles not mapped on the way to #5. Then ran off the map to #7 as the mapper didn't include a railway bridge and railway going north out of town. Things much better from then on with no real mistakes or route problems. Nice area, but map could have been more up to scratch. Otherwise a very enjoyable race. (And then there was no 2nd event. At some stage the format had changed from 2 x event in Sprint Cup format to a single Urban Sprint Race). Mike noted that it was nice to see an event with less management than even a WITSOC race ;-)
A few brilliant results from the team, including a joint win for Steph on Course 3 and one for Brad on Course 2.
TE 4.0, Epoc 152, 529 kcal.
I had a good run, with a few small mistakes, most due to inadequacies on the map and a couple with me rushing before thinking. Finished 13th with a respectable time Results Splits
Of the few errors: Rushed off out of #1 before realising that I should have done a u-turn and gone north around the building. Wrong route to #2. The narrow path was horrible. Should have gone down next to the building. Lost time with a whole lot of obstacles not mapped on the way to #5. Then ran off the map to #7 as the mapper didn't include a railway bridge and railway going north out of town. Things much better from then on with no real mistakes or route problems. Nice area, but map could have been more up to scratch. Otherwise a very enjoyable race. (And then there was no 2nd event. At some stage the format had changed from 2 x event in Sprint Cup format to a single Urban Sprint Race). Mike noted that it was nice to see an event with less management than even a WITSOC race ;-)
A few brilliant results from the team, including a joint win for Steph on Course 3 and one for Brad on Course 2.
TE 4.0, Epoc 152, 529 kcal.
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| From Orienteering Maps |
Thursday Jun 24, 2010 #
11 AM
Orienteering (Vester Torup Nordost) 34:54 [1] *** 3.0 km (11:38 / km)
ahr:103 max:133 shoes: Inov-8 Oroc 280 #1
Ran a middle distance training on the Danish north coast. Green wasn't as green as yesterday. Also some more semi-open dune areas which was very enjoyable to run on. Lots of contour details once again. Juniors did well, getting a hang of the maps.
TE 1.3, Epoc 7, 193 kcal.
TE 1.3, Epoc 7, 193 kcal.
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| From Orienteering Training |
3 PM
Orienteering (Bulbjerg - Vester Torup V) 45:52 [3] *** 6.0 km (7:39 / km)
ahr:137 max:165 shoes: Inov-8 Oroc 280 #1
2nd training of the day. This one was classic distance on a 1:15'. There should be more open dune terrain on the classic, so about 40% of the course focused on this. Remaining controls were further apart, allowing for more route choice on small paths through the green, meaning most times were faster this afternoon. Alex and I did a further loop at pace for a bit of extra training.
Sprint training tomorrow morning, followed by a Sprint Cup race in the evening. This weekend we have the 2-day West Juteland event.
TE 3.0, Epoc 75, 486 kcal.
Sprint training tomorrow morning, followed by a Sprint Cup race in the evening. This weekend we have the 2-day West Juteland event.
TE 3.0, Epoc 75, 486 kcal.
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| From Orienteering Training |
Wednesday Jun 23, 2010 #
5 PM
Orienteering (Blokhus) 1:14:10 [2] 4.0 km (18:33 / km)
ahr:109 shoes: Inov-8 Oroc 280 #1
Long trip to Denmark (relatively). Arrived in Billund at 10.30pm, got driving at 11.30pm, arrived in Aalborg at 1.30am. Asleep by 3am. This resulted in a very late start to the day.
Went out to one of the coastal areas for an easy training to see what the areas are like. Started off with a 1.5km line course, mostly along paths and then cutting through forest so that everyone could adjust.
Next exercise was a simple 8-control course of about 2km+. First half was through the 'light green', second half across the grassy dunes.
The green was pretty tough going, definitely deserves to be a shade or two darker.The higher grassy dunes were also very though going. Constantly up and down. Otherwise v. beautiful.
TE 1.9, Epoc 20, 446 kcal.
Went out to one of the coastal areas for an easy training to see what the areas are like. Started off with a 1.5km line course, mostly along paths and then cutting through forest so that everyone could adjust.
Next exercise was a simple 8-control course of about 2km+. First half was through the 'light green', second half across the grassy dunes.
The green was pretty tough going, definitely deserves to be a shade or two darker.The higher grassy dunes were also very though going. Constantly up and down. Otherwise v. beautiful.
TE 1.9, Epoc 20, 446 kcal.
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| From Orienteering Training |
Tuesday Jun 22, 2010 #
10 AM
Mountain Biking 1:32:02 [2] 26.6 km (17.3 kph)
ahr:109 max:153 shoes: Specialized Epic Comp 2006
Went out to find some of the mtb routes in and around Rothenthurm. Headed out on the west side of the marshes, then up to Chatzenstrick, overlooking Einsiedeln before following the ridge line in the reverse of Route 2. Descended down to Rothenthurm again on one of the forest roads. Bit muddy out there, but drying out slowly.
Av 17.3, Mx 51.8
Av 17.3, Mx 51.8
Monday Jun 21, 2010 #
5 PM
Trail Running intervals 41:00 7.0 km (5:51 / km)
shoes: Inov-8 Oroc 280 #1
Warm up / down with 5 x 675m loops on the Witch Wood trail loop at Schuut. Very undulating and narrow trail, great fun. It stopped raining at lunchtime for the first time since Thursday, so also quite muddy.
2.39, 2.35, 2.38, 2.37, 2.38.
Felt good through all of them. Slightly stiff legs to start after this weekend, but didn't feel overly heavy.
No HR belt, again.
2.39, 2.35, 2.38, 2.37, 2.38.
Felt good through all of them. Slightly stiff legs to start after this weekend, but didn't feel overly heavy.
No HR belt, again.
Sunday Jun 20, 2010 #
11 AM
Orienteering warm up/down 24:00 [1] 3.0 km (8:00 / km)
shoes: Inov-8 Oroc 280 #1
Orienteering race (Furstiwald) 1:22:31 [5] *** 9.0 km (9:10 / km) +390m 7:32 / km
ahr:160 max:175 spiked:18/25c shoes: Inov-8 Oroc 280 #1
Much better day. Only just over 5 mins behind the winner.
New o-shoes. Feel superb and I'm a lot more confident at higher speeds in rough terrain.
Fair start, but narrowly missed a control at #2 as not fully into the map (contour detail also not the best). Lost about 1.5 min as a result. Then much better until 5,6,7 where I had some poor route choices / mistakes. Thereafter some pretty good straight lines and clean running. Final big mistake at #24. Few people got dsqed for running straight past #20!
Results
TE 4.8, Epoc 237, 1339 kcal.
New o-shoes. Feel superb and I'm a lot more confident at higher speeds in rough terrain.
Fair start, but narrowly missed a control at #2 as not fully into the map (contour detail also not the best). Lost about 1.5 min as a result. Then much better until 5,6,7 where I had some poor route choices / mistakes. Thereafter some pretty good straight lines and clean running. Final big mistake at #24. Few people got dsqed for running straight past #20!
Results
TE 4.8, Epoc 237, 1339 kcal.
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| From Orienteering Maps |
Saturday Jun 19, 2010 #
1 PM
Orienteering warm up/down 20:00 [1] 2.5 km (8:00 / km)
shoes: V-J Integrator Silver/Lime
Orienteering race (Ils Aults Domat/Erms) 1:27:03 [5] *** 7.8 km (11:10 / km) +450m 8:40 / km
spiked:20/29c shoes: V-J Integrator Silver/Lime
Bad run all round. Didn't feel alert at the start. First mistake at #3, then settled down and caught Daniel, my -2min man. However, lost him again on the stupid rc disaster to #9. Got caught by Denis, my +4 man at 11, but he disappeared again after the common control again. Thereafter the wheels came off. Slow most of the time, with a big messup at #16. Thing got better with a good leg to 21 (got sight on Denis again). Nav was also much better on this E section of the map.
Overall, I figure I lost 10+ minutes on nav, plus a whole lot more on lack of speed & alertness. Found that I wasn't reading ahead much at all.
Forgot the HR belt as well. Not a good day.
Results
Overall, I figure I lost 10+ minutes on nav, plus a whole lot more on lack of speed & alertness. Found that I wasn't reading ahead much at all.
Forgot the HR belt as well. Not a good day.
Results
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| From Orienteering Maps |
Friday Jun 18, 2010 #
4 PM
Road Running 29:59 [2] 5.02 km (5:58 / km)
ahr:132 max:163 weight:79kg shoes: Salomon 3D S-Lab Red #1
SA is being hammered this winter. Am very happy (and warm) here at the moment, even if it did rain all day.
Delayed my morning run until there was a break in the clouds. It never came, so eventually I ran in the afternoon. It stopped raining about 2 mins into the run! Should have gone for a run earlier.
Into Sattel then straight up the hill to Janseren and back down. Good climb.
TE 2.2, Epoc 35, 228 kcal.
Delayed my morning run until there was a break in the clouds. It never came, so eventually I ran in the afternoon. It stopped raining about 2 mins into the run! Should have gone for a run earlier.
Into Sattel then straight up the hill to Janseren and back down. Good climb.
TE 2.2, Epoc 35, 228 kcal.
Thursday Jun 17, 2010 #
8 AM
Road Running 53:07 [2] 9.0 km (5:54 / km)
ahr:123 max:144 shoes: Salomon 3D S-Lab Red #1
Mixed road and trail, but mostly road.
Ran up the hill to Rothenthurm. Loop around from Biberegg and back.
TE 1.9, Epoc 20, 428 kcal.
Ran up the hill to Rothenthurm. Loop around from Biberegg and back.
TE 1.9, Epoc 20, 428 kcal.
Wednesday Jun 16, 2010 #
6 PM
Orienteering warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: Salomon 3D S-Lab Red #1
Orienteering race (Knonau) 33:26 [5] *** 5.2 km (6:26 / km) +105m 5:50 / km
ahr:167 max:182 spiked:26/28c shoes: Salomon 3D S-Lab Red #1
Local level sprint race in the town of Knonau. Had a good run, but lost speed in the middle and struggled to push it again afterwards. A few minor mistakes and one biggish one to #8 (45 secs?). Map confusing in places with some fields crossable and others recently planted. Area was overused as we ended up running almost 3 loops. Uninspiring 6th place. Results
TE 4.4, Epoc 194, 521 kcal.
TE 4.4, Epoc 194, 521 kcal.
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| From Orienteering Maps |
Tuesday Jun 15, 2010 #
1 PM
Mountain Biking 2:31:18 [2] 38.42 km (15.2 kph)
ahr:103 max:149 shoes: Specialized Epic Comp 2006
Long ride out past Aegerisee and then up the mountain to Zugerberg. Then back via Brunnli forest and Ramenegg. Lots of climbs and some nice forest track. Av 15.2, Mx 46.8
TE 1.9, Epoc 21, 966 kcal.
TE 1.9, Epoc 21, 966 kcal.
6 PM
Trail Running intervals 18:33 3.8 km (4:53 / km)
ahr:118 max:164 shoes: Salomon 3D S-Lab Red #1
5 x Sprint intervals of approx. 200m (walk back) on the footpaths in the Schutt marshes. Warm up and warm down.
32.0, 32.8, 31.5, 32.4, 33.3.
TE 1.9, Epoc 20, 154 kcal.
32.0, 32.8, 31.5, 32.4, 33.3.
TE 1.9, Epoc 20, 154 kcal.
Monday Jun 14, 2010 #
Note
(rest day)
The JWOC team did their final home training on the weekend, focusing on sprint distance speed work, route decision making and accuracy within the circle.
Exercise 1 was essential Micro-O. Multiple flags inside the circle, they needed to punch the correct one.
Exercise 2 was physical speed and route choice. Mass starts from each control and discussion on the fastest route to each one at the end of each leg.
Team should do well at the Sprint event if they remember these basics on the day.
Exercise 1 was essential Micro-O. Multiple flags inside the circle, they needed to punch the correct one.
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| From Orienteering Training |
Exercise 2 was physical speed and route choice. Mass starts from each control and discussion on the fastest route to each one at the end of each leg.
 |
| From Orienteering Training |
Team should do well at the Sprint event if they remember these basics on the day.
Sunday Jun 13, 2010 #
10 AM
Orienteering warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: V-J Integrator Silver/Lime
Orienteering race (Lamoura) 47:36 [5] *** 5.6 km (8:30 / km) +240m 7:00 / km
ahr:169 max:180 spiked:12/19c shoes: V-J Integrator Silver/Lime
Ran the Swiss Relay Champs as part of Team Mulder in the H160 category. I'm technically underage, so we were marked unofficial (not that it mattered in the end). I ran first leg, with a combined start of H160 and DE categories (they ran a slightly longer distance, but a few controls were similar).
Terrain identical to yesterday on an adjoining map, maybe a bit more runnable in general. Was in the front bunch out of the start, but I was the only one on my gaffling to #1. Hit it okay after a short hesitation. Hit #2 together with the leading DE, but didn't take the fastest route down to the valley on the long leg to 3. Small route choice error meant that 6 of us arrived at #3 together, with me at the back. Got a good pull out to #4, where once again I was the only one on my gaffling. Aced it and got out of sight in the lead. Aced 5, but then screwed up the exit angle. Big mistake that cost me +1 min and allowed the 2nd team to catch me just as I got back on track. He floored it and made me hurt, opening a small gap to 10 where I re-caught. Different route choices to 12, with me loosing out on a less runnable choice. Aced 13 but then fractionally overran 14. Lost further time on speed on the last loop to finish 20s or so back. Damn.
Still enjoyed the run and nice to have some level competition. Really look forward to running in this terrain again. Liz M took over for 2nd leg, but got horribly lost. Ditto for Pieter M on 3rd leg, both of them being dsqed (not that it mattered since we were n/c anyway). Results
TE 5.0, Epoc 250, 695 kcal.
Terrain identical to yesterday on an adjoining map, maybe a bit more runnable in general. Was in the front bunch out of the start, but I was the only one on my gaffling to #1. Hit it okay after a short hesitation. Hit #2 together with the leading DE, but didn't take the fastest route down to the valley on the long leg to 3. Small route choice error meant that 6 of us arrived at #3 together, with me at the back. Got a good pull out to #4, where once again I was the only one on my gaffling. Aced it and got out of sight in the lead. Aced 5, but then screwed up the exit angle. Big mistake that cost me +1 min and allowed the 2nd team to catch me just as I got back on track. He floored it and made me hurt, opening a small gap to 10 where I re-caught. Different route choices to 12, with me loosing out on a less runnable choice. Aced 13 but then fractionally overran 14. Lost further time on speed on the last loop to finish 20s or so back. Damn.
Still enjoyed the run and nice to have some level competition. Really look forward to running in this terrain again. Liz M took over for 2nd leg, but got horribly lost. Ditto for Pieter M on 3rd leg, both of them being dsqed (not that it mattered since we were n/c anyway). Results
TE 5.0, Epoc 250, 695 kcal.
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| From Orienteering Maps |
Saturday Jun 12, 2010 #
3 PM
Orienteering warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: V-J Integrator Silver/Lime
Orienteering race (Le Sauget) 1:04:21 [5] *** 6.7 km (9:36 / km) +300m 7:51 / km
ahr:170 max:183 spiked:9/20c shoes: V-J Integrator Silver/Lime
Competed in a WRE in the Jura region, just across the Swiss border in France. Quite nice terrain for me, slowish running and quite technical. This terrain will be very similar to France WOC in 2011 (all forest races) and almost identical to Swiss WOC in 2012 (middle and long qualies, middle final). Therefore great opportunity for training for these.
I had a fairly good run, with no major mistakes. Ran well, as my speed is improving, but still a way to go. Finished 46th out of 79 finishers, giving me 790 ranking points, which was below what I was hoping for. A good time would have been roundabout 60 mins. Results
Took it safe to #1, going round on the path and loosing about 15s. Got into the map for #2 and spiked it. Hesitated short at #4, and first small mistake at #6. Had a good route choice to #8, although maybe the northern route was a tad faster. Slowed down 8 to 11 in some really slow terrain, lost some time here. Not the fastest line either to 12 or 13. Next few went better although once again I need to run straighter and faster. Small error to 16. Aced 17 and then straight forward to the finish.
TE 5.0, Epoc 320, 1010 kcal.
I had a fairly good run, with no major mistakes. Ran well, as my speed is improving, but still a way to go. Finished 46th out of 79 finishers, giving me 790 ranking points, which was below what I was hoping for. A good time would have been roundabout 60 mins. Results
Took it safe to #1, going round on the path and loosing about 15s. Got into the map for #2 and spiked it. Hesitated short at #4, and first small mistake at #6. Had a good route choice to #8, although maybe the northern route was a tad faster. Slowed down 8 to 11 in some really slow terrain, lost some time here. Not the fastest line either to 12 or 13. Next few went better although once again I need to run straighter and faster. Small error to 16. Aced 17 and then straight forward to the finish.
TE 5.0, Epoc 320, 1010 kcal.
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| From Orienteering Maps |
Friday Jun 11, 2010 #
Note
Will take another rest day with the WRE taking place tomorrow afternoon. A Swiss WRE, in France. :-D
Thursday Jun 10, 2010 #
9 AM
Road Running (Sattel) 32:22 [3] 5.43 km (5:58 / km)
ahr:134 max:160 shoes: Salomon 3D S-Lab Red #1
Another mixed trail / road run, but with more road this time. Went out on the tar climb up to Morgartenberg. Big hiil. Took a trail off to the side which got me back down to the village quicker than I wanted. Muscles too cold to start with to get a good HR.
TE 2.8, Epoc 62, 280 kcal.
TE 2.8, Epoc 62, 280 kcal.
5 PM
Orienteering (Raten - Gottschalkenberg) 47:45 [3] *** 4.5 km (10:37 / km)
ahr:144 max:171 spiked:11/11c shoes: V-J Integrator Silver/Lime
Went for a training run on an old training course (short to middle distance). Lots of good climbs. Slowish under the forest due to some felling and undergrowth. Also stopped at the control sites to make certain that I had reached the correct point. Map getting slightly outdated in places. Had to correct compass direction once early on.
Came across two other school kids also doing some o' training on one of the paths with mini-kites. Not a bad coincidence for a rather remote map.
Still hecticly windy!
TE 3.1, Epoc 78, 533 kcal.
Came across two other school kids also doing some o' training on one of the paths with mini-kites. Not a bad coincidence for a rather remote map.
Still hecticly windy!
TE 3.1, Epoc 78, 533 kcal.
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| From Orienteering Maps |
Wednesday Jun 9, 2010 #
5 PM
Trail Running (Sattel) 25:33 [3] 4.27 km (5:59 / km)
ahr:144 max:176 weight:78kg shoes: Salomon 3D S-Lab Red #1
A mixed road/trail run from Sattel to the Morgarten loop trail. Lots of hills in the way did nothing for average speed, but lots for max HR. The Fohn wind is blowing, warm windy conditions.
TE 3.2, Epoc 68, 274 kcal.
TE 3.2, Epoc 68, 274 kcal.
Tuesday Jun 8, 2010 #
Note
(rest day)
Hectic day. Lots of packing and last minute stuff as I leave for Europe tonight.
Monday Jun 7, 2010 #
2 PM
Gym (Bio) 1:00:00 [3]
Final biokinetic session for a few months.
Sunday Jun 6, 2010 #
10 AM
Orienteering race (Laurentia East) 1:03:56 [5] *** 7.0 km (9:08 / km) +300m 7:31 / km
ahr:173 max:186 spiked:19/21c shoes: Salomon 3D Pro green/black #11
Had a late start on the Brown course. First few controls were mentally tough. Lots of fences, blackjacks. Really nice part of the course once we topped out on the ridge line. I had a good series of controls, acing them all before I messed up #9. I crossed the fence, but didn't see the fence junction, nor the path. Veg was confusing, so not knowing if I was too high or too low I dropped height. Got to within sight of the open fields and did a u-turn back up. Lost about 2:15 or so. Had to repass Sarah. Should have played this smarter.
Thereafter got into a good rhythm again. Caught a large bunch climbing the 2nd hill. Michael came with and we had a good dice back down the hill that really helped the speed. Was loosing distance on the final few controls, but some fiendish route choices kept me in contact.
A good win in the end, with only the 1 big mistake and almost no wobbles inside the circles. Fitness was good, but felt I could still go a lot stronger on the hills.
TE 5.0, EPOC 397, 1050 kcal.
Thereafter got into a good rhythm again. Caught a large bunch climbing the 2nd hill. Michael came with and we had a good dice back down the hill that really helped the speed. Was loosing distance on the final few controls, but some fiendish route choices kept me in contact.
A good win in the end, with only the 1 big mistake and almost no wobbles inside the circles. Fitness was good, but felt I could still go a lot stronger on the hills.
TE 5.0, EPOC 397, 1050 kcal.
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| From Orienteering Maps |
Saturday Jun 5, 2010 #
6 AM
Note
Organised the MTB-O at Protea Ridge. Poorish turnout despite the fair weather, probably due to the Foot-O tomorrow. Everything else went perfect.
Friday Jun 4, 2010 #
5 PM
Road Running hills 22:49 4.34 km (5:15 / km)
ahr:130 max:178 shoes: Specialized Epic Comp 2006
Short interval session this afternoon. 3 long sprints up a 400m moderate hill (the K60). Jogged back down to the start point, but I think that was too much recovery to be truly effective. Worked well to get the legs going without tiring them out before O' on Sunday.
Warm up and warm down. Interval times: 1:34, 1:35, 1:36.
TE 2.2, Epoc 32, 167 kcal.
Warm up and warm down. Interval times: 1:34, 1:35, 1:36.
TE 2.2, Epoc 32, 167 kcal.
Thursday Jun 3, 2010 #
7 AM
Road Running 36:06 [2] 6.76 km (5:20 / km)
ahr:138 max:157 shoes: Asics Gel Nimbus 2007
A non-'long', non-'short' run up the K60 and back down through the 'burbs. First properly cold morning of winter.
TE 2.3, Epoc 39, 348 kcal.
TE 2.3, Epoc 39, 348 kcal.
2 PM
Gym (Bio) 1:00:00 [3]
Wednesday Jun 2, 2010 #
7 AM
Road Running 47:47 [2] 8.9 km (5:22 / km)
ahr:135 max:157 shoes: Asics Gel Nimbus 2007
Long run up through Petervale and Bryanston.
TE 2.6, Epoc 50, 414 kcal.
TE 2.6, Epoc 50, 414 kcal.