Training Log Archive: nmulder

Orienteering (Borda) 2:00:00 [2] 8.0 km (15:00 / km)
shoes: Inov-8 Oroc 280 #2

First training of the JWOC Training Camp in Slovakia.

Set out controls and paper for the juniors on a Middle training area. Lots of dark green that was pretty bad. Not an enjoyable map.

From Orienteering Maps

Orienteering (Bukovec) 1:30:00 [2] 6.0 km (15:00 / km)
shoes: Inov-8 Oroc 280 #2

Middle Distance training. Very hot day, but really nice forest.

From Orienteering Maps

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Flew out to Kosice, Slovakia for JWOC. Most of the juniors already there. They training on the Hradova map...

From Orienteering Maps

Orienteering (Grand Jorat) 56:00 [3] 5.0 km (11:12 / km)
shoes: Inov-8 Oroc 280 #2

WOC training for Relay. Getting used to grotty terrain. At least the map was more representative of reality. Had a better run.

From Orienteering Maps

Orienteering (Les Pralies) 1:03:49 [3] *** 5.1 km (12:31 / km) +240m 10:08 / km
18c shoes: Inov-8 Oroc 280 #2

Another Middle distance training for WOC, typical of Middle Q. Still lots of grotty areas, hopefully WOC maps will reflect this better.

From Orienteering Maps

Orienteering (Fermens) 1:23:47 [3] 8.0 km (10:28 / km)
shoes: Inov-8 Oroc 280 #2

Long Q training. Grottyness has reached a new level. Lots of nettles and brambles. Not very fun. Cut it short, also very hot.

From Orienteering Maps

Orienteering (Mont Bally) 57:08 [3] **** 4.3 km (13:17 / km) +200m 10:47 / km
17c shoes: Inov-8 Oroc 280 #2

WOC Training, middle distance type area in the Jura mountains west of Lausanne. Nice in places, but grotty in most. Some very vague green areas on the loop. Not feeling too excited about WOC.

From Orienteering Maps

Orienteering race (Czech Rogaine Champs) 23:58:20 [5] 140.0 km (10:16 / km) +4731m 8:47 / km
shoes: Inov-8 Oroc 280 #2

Raced with Ryno in the Czech Rogaine Champs. Had a poorish race, but still managed to come a close 2nd, about 17 points (approx 3 controls, 1.5 hours) behind the defending Czech champs.

Got off to a good start. We were pretty sure we had the best route choice possible, but set out at a steady pace due to the intense heat. Water was also going to be a problem as there were only 3 water points. We cleaned up the north first. Lots of sandstone hill tops, with the CPs on top of course. Then moved east, where I had a bad navigation patch, making mistakes on about 5 of 7 controls. It improved during the course of the night, when we were in the south of the area. We dropped our first set of 3 controls early in the evening and then left out a few more the next morning. At least we were still going strong by morning and our running was decent. Had to cut a few controls in the end as we started running out of time. Left out 9 controls in the end. Came home after our last extra one with about 1.5 mins left.

We both suffered from the heat and ate poorly. Not helped by the need to conserve water. Ryno had it the worst, as I had at least partially adjusted the week before.

So, we are happy with 2nd place. We made 2 hours of mistakes and estimate that we could have got enough extra points to win with an extra 1.5 hours, so the Czechs are beatable? Good prep for World Champs about 50km to the west later this year.

GPS log attached (from passive GPS data tracker).

From Orienteering Maps

Trail Running (Stare Splavy) 49:27 [3] 8.0 km (6:11 / km)
shoes: Salomon 3D S-Lab Red/Yel #3

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Orienteering race (Ils Aults) 57:55 [5] *** 5.3 km (10:56 / km) +280m 8:39 / km
20c shoes: Inov-8 Oroc 280 #2

After yesterday, stepped down a category to run Mens A Middle Distance. Turns out they shorted all the courses, so maybe wasn't necessary.

In the end, I had fun, so maybe a good thing. Have run on this map about 2 years ago, so was easy to get into it. Also had an earlier start to avoid the heat, and was more acclimatized.

Finished 1st by about 20s. My 2nd international win. Poor field, but still happy with the result. Had a good run.

Lost a few seconds at #2, and attacking 3, but otherwise only mistake was #17.

Results

From Orienteering Maps

Orienteering race (Bonaduz) 2:00:47 [4] *** 9.5 km (12:43 / km) +330m 10:50 / km
30c shoes: Inov-8 Oroc 280 #2

Tough day of Orienteering near Chur. Turned out to be very hot, well into the 30's. Then we had some not so nice planning on a hilly map. 1/3 of the field retired. I finished 3rd last. Lost interest early on after fluffing the 1st, 3rd and 5th controls. Then more mistakes before settling down into a rhythm. Lots of climbing, well above the 330m listed. Maybe even double it.

Results

From Orienteering Maps

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Track / Speed Work race (Squad time trial) 11:59 [5] 3.0 km (4:00 / km)
shoes: Salomon 3D S-Lab Red/Yel #3

Orienteering warm up/down 10:00 [3] 1.2 km (8:20 / km)
shoes: Salomon Crossmax Red #1

Orienteering race (Hedianga) 42:24 [5] ***** 4.3 km (9:52 / km) +165m 8:16 / km
shoes: Salomon Crossmax Red #1

Hedianga. 1:5'000 map. Super tough nav and physicality.

Off to a good start, hitting almost everything spot on. Had a wobble in the middle of the course, loosing about 3-4 mins in total for controls 14-17, with the big mistake me running off the map at 16.

Started off hard, so was suffering after this, then blew properly. My splits towards the end will be awful.

Wanted sub-40, but it was still good enough for a win. Needed to focus on maintaining composure after the first control in the wobble.

From Orienteering Maps

Orienteering (University ofJohannesburg) 28:04 [3] **** 3.7 km (7:35 / km)
shoes: Salomon 3D S-Lab Red/Yel #3

Test ran the men's course for next weekends sprint final. Stunning sprint terrain and a very challenging course. About 3 mins of mistakes and then some tiredness from this morning.

From Orienteering Maps

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

Volleyball 45:00 [3]

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Orienteering (Belfast - Langkloof) 25:00 [1] 2.5 km (10:00 / km)
shoes: Inov-8 Oroc 280 #2

Orienteering (Belfast - Middeldam) 25:00 [1] 2.5 km (10:00 / km)
shoes: Inov-8 Oroc 280 #2

Orienteering (Belfast - Langkloof) 25:00 [1] 2.5 km (10:00 / km)
shoes: Inov-8 Oroc 280 #2

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