Training Log Archive: nmulderIn the 31 days ending May 31, 2009:
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Sunday May 31, 2009 #
Orienteering race (Borsod Cup) 1:01:22 [4] *** 6.6 km (9:18 / km) +295m 7:36 / km
spiked:17/25c shoes: V-J Integrator Black/Red
1536 - Ran M21E in the Borsod Cup, a middle distance race next to the Middle F & Relay area. Very wet day. Had a late start, which meant there was some tracking out there. Overall okay result, no major mistakes other than a scrappy set around 17-19. The main problem is speed in the forest being too low and time lost to map reading. Winning time was 41 mins.
Results and Splits. Finished 51st out of 74. Not so good.
Results and Splits. Finished 51st out of 74. Not so good.
Orienteering warm up/down 20:00 [3] 2.5 km (8:00 / km)
shoes: V-J Integrator Black/Red
Saturday May 30, 2009 #
Orienteering warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: V-J Integrator Black/Red
Orienteering (Komlosteto) 19:52 [4] *** 2.7 km (7:21 / km) +110m 6:07 / km
spiked:12/17c shoes: V-J Integrator Black/Red
1045 - We did a Sprint Trial this morning, with the Austrians doing selections. Lots of Poles, Spaniards, Danes as well. Another nice area, with forest for the first 50%, then a housing estate for the last part. Fast running for most of the forest, with one intense nav section in low visibility green (lots of green on the map, but still quite runnable for most of it). Very enjoyable, with only a few mistakes (not reading map fast enough as yet).
Note
I'll be adding maps, comments and pics to the National O' Team blog:
http://www.rsaorienteers.blogspot.com/
http://www.rsaorienteers.blogspot.com/
Orienteering (Voros-to) 57:16 [3] *** 6.0 km (9:33 / km) +270m 7:47 / km
spiked:15/17c shoes: V-J Integrator Black/Red
1725 - Middle distance 'Green' training. The course was specifically designed to take us through as much kuck as possible. The forest was mainly oak type. Lots of open areas with thicket bush as well (similar to Ouhout). Had an okay run, but didn't enjoy the greener parts. This is probably the greenest stuff I've seen in Europe. Cut off a few controls at the end as I didn't want to run too much before tonight's Night Race.
Orienteering warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: V-J Integrator Black/Red
Warm up only, as I was too tired and cold for a warm-down.
Orienteering race (Szelcepuszta) 2:48:02 ***** 14.3 km (11:45 / km) +765m 9:16 / km
shoes: V-J Integrator Black/Red
2158 - My first ever true night event. Wow! This was the Hungarian Night Champs in a forest with many negetive depressions, some green areas, but thankfully not too much limestone rock popping through the surface. First off I managed to get an earlier start time that the 23h04 that was originally allocated, as I still needed to drive 70 mins back to Miskolc afterwards. I broke out my Petzl Ultra for it's first proper usage in forest terrain and it worked superbly! I've got the one with the larger battery pack carried on a light backpack which I wore under my o-top. I only used the middle setting as it was bright enough.
At the start I took more than a few seconds to get my bearings (1:15'00 map at night is scary), but turned out good as somehow I managed to ace # 1. Was going good for #2, but didn't find it. 90s later I did, as the control was properly hidden behind green in a pit - I had got within 15m the first time. Then a few more controls in green scattered open before the forest legs started. I manage to loose paths on the first big leg and lost some time relocating. Thereafter things settled down nicely. What was encouraging was that I was passing some of the other M21Es, but had yet to see anyone come past me. I picked up a tail after #7, which felt good, but was also irritating as they never once came in front of me. I didn't try to drop them, only kept an easy pace and focused on spiking the controls.
My big mistake was hitting the spectator control and not realising it was also a water point (and the only one!). It was also extremely early in the course, within the 1st hour. I made a stupid error immediately afterwards with the tail following me blindly. We then hit the butterfly which occupied a major part of the course. The 1 remaining runner with me had the same order (go figure). However, the central control was also the shittiest control I've ever encountered, located down a network of narrow rides / clearings in green open bushland. I was almost impossible to find apart from attacking through the length of these narrow clearings due to dense thicket on either side. I and everyone else searched for it 3 seperate times as a result, with only a slight improvement on the 2nd and 3rd attempts.
I finally blew on the first butterfly as a result of dehyrdation. By the second butterfly I was walking 80% of the way. My tail was still with me and only then did I realise that he'd run out of battery somewhere along the way. My guestimate is that I lost 30 - 40 minutes after I blew, otherwise I would have been just over 2hrs in the finish. The 2nd butterfly loop was also where the first guys on my course came past me, but I was in no condition to stay with them. (we also had some weird entry and re-exit angles into the central control). Thereafter it was a short walk to the finish.
Great fun, but the lack of water cost me. As a result it turned into one of my worst runs (walks) in years. Irritating, but at least I thoroughly enjoyed the experience otherwise.
So I finished just before 1am in the morning and finally got to bed at 3.30am. Good thing I got an earlier start time.
Results and
At the start I took more than a few seconds to get my bearings (1:15'00 map at night is scary), but turned out good as somehow I managed to ace # 1. Was going good for #2, but didn't find it. 90s later I did, as the control was properly hidden behind green in a pit - I had got within 15m the first time. Then a few more controls in green scattered open before the forest legs started. I manage to loose paths on the first big leg and lost some time relocating. Thereafter things settled down nicely. What was encouraging was that I was passing some of the other M21Es, but had yet to see anyone come past me. I picked up a tail after #7, which felt good, but was also irritating as they never once came in front of me. I didn't try to drop them, only kept an easy pace and focused on spiking the controls.
My big mistake was hitting the spectator control and not realising it was also a water point (and the only one!). It was also extremely early in the course, within the 1st hour. I made a stupid error immediately afterwards with the tail following me blindly. We then hit the butterfly which occupied a major part of the course. The 1 remaining runner with me had the same order (go figure). However, the central control was also the shittiest control I've ever encountered, located down a network of narrow rides / clearings in green open bushland. I was almost impossible to find apart from attacking through the length of these narrow clearings due to dense thicket on either side. I and everyone else searched for it 3 seperate times as a result, with only a slight improvement on the 2nd and 3rd attempts.
I finally blew on the first butterfly as a result of dehyrdation. By the second butterfly I was walking 80% of the way. My tail was still with me and only then did I realise that he'd run out of battery somewhere along the way. My guestimate is that I lost 30 - 40 minutes after I blew, otherwise I would have been just over 2hrs in the finish. The 2nd butterfly loop was also where the first guys on my course came past me, but I was in no condition to stay with them. (we also had some weird entry and re-exit angles into the central control). Thereafter it was a short walk to the finish.
Great fun, but the lack of water cost me. As a result it turned into one of my worst runs (walks) in years. Irritating, but at least I thoroughly enjoyed the experience otherwise.
So I finished just before 1am in the morning and finally got to bed at 3.30am. Good thing I got an earlier start time.
Results and
Friday May 29, 2009 #
Orienteering warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: V-J Integrator Black/Red
Orienteering (Tamas-kut) 38:28 [3] **** 3.8 km (10:07 / km) +183m 8:10 / km
spiked:10/14c shoes: V-J Integrator Black/Red
1620 - First run in Hungary as part of the WOC Training Camp IV. Has taken a few days to get out here via Zurich. Accomodation is great. Car hire is great. Forests are great. This was a free training (only 2 of us) on an area similar to Middle and Relay. I took it at a fair and easy pace so that I could get into the mapping and terrain. The forest is very white however, so you pick up speed easily, especially on the downs. Lots of point features in the forest. Rocky features are over-mapped.
Wednesday May 27, 2009 #
Note
2h15 of mapping
Off to Hungary (WOC training camp) and Finland (World Cup / Nordic Champs) tonight
Off to Hungary (WOC training camp) and Finland (World Cup / Nordic Champs) tonight
Tuesday May 26, 2009 #
Gym (Bio) 1:00:00 [3]
1000 - Bio.
Sunday May 24, 2009 #
Orienteering race (Lebanon) 1:21:51 [5] *** 10.2 km (8:01 / km) +330m 6:54 / km
shoes: V-J Integrator Black/Red
1100 - The Classic distance race for the Western Cape Champs. I had a nice late start again, but didn't any benefit from catching people ahead of me as the gaps were too big. The terrain was slower today with more brush cuttings and long sections of open rocky hill slope that were torture on the feet. I started off well once again, and once again I finished poorly. I had opened a 7 minute lead at half way, yet finished with only a 6-minute one. Once again, it seems to be poorer concentration on the latter half as I was getting tired. I started missing control, didn't read the compass in a few key sections and generally didn't read the map well enough. The knee niggle started in the open section, but thankfully faded again once we were back into the soft forest. In the end, I figure I lost about 6 easy minutes during the course. Martin K. was 2nd, 6 minutes behind, followed by Jeremy a further 11 behind.
The good news is that speed is fair and that the knee seems to be improving. I'm off to Europe now, so I must just focus on maintaining concentration at higher speeds.
The good news is that speed is fair and that the knee seems to be improving. I'm off to Europe now, so I must just focus on maintaining concentration at higher speeds.
Saturday May 23, 2009 #
Orienteering race (Lebanon) 30:47 [5] 5.5 km (5:36 / km) +110m 5:05 / km
shoes: V-J Integrator Black/Red
1500 - Western Cape O' Champs. I had a fair run. Started off very well and mantained a high-speed run until the 12th control. Thereafter I started making small mistakes all the way through to the finish, loosing about 1.5 mins in the process. It ooks like I lost concentration due to tiredness from the high speed. I still managed to do a 5:40 average pace, which is probably a PB for forest terrain for me. Otherwise, quite a nice course, although the W21 was significantly more technical than ours. The map was okay, with some of the green areas a little bit too hazy for navigation and placing of controls. Jeremy G. finished 2nd, just under 2 mins behind. Bradley a superb 3rd on his first ever run in M21.
Friday May 22, 2009 #
Note
4.5 hours of mapping after physio.
Thursday May 21, 2009 #
Gym (Bio) 1:00:00 [4]
1200 - Bio.
Road Running (Randburg TT) 20:39 [5] 5.0 km (4:08 / km)
shoes: Asics Gel Nimbus 2007
1745 - 1st km steady, then accelerated. 4:20, 4:10, 4:00, 4:10, 4:00. Died just before the 4th km. Happy with the overall time though. No knee pains, just a vague feeling of weakness.
Road Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Asics Gel Nimbus 2007
Wednesday May 20, 2009 #
Note
4.5 hours of mapping
Tuesday May 19, 2009 #
Note
Going to take a couple days off to make sure I get over this injury. Want to make sure I get to Hungary and Finland in good condition.
Physio today, then 2hrs of mapping.
Physio today, then 2hrs of mapping.
Monday May 18, 2009 #
Gym (Bio) 1:00:00 [3]
1200 - Bio / Plyometrics.
Track / Speed Work (VO2 Testing) 18:40 4.3 km (4:20 / km)
shoes: Asics Gel Nimbus 2007
1600 - Went for my first ever physiology testing at the Tuks High Performance Centre. This involved Functional Movement Anaylsis, Gait Analysis, VO2, Lactate, Lung and Body Composition tests. Got lots of data in return. The short of it however is that everything is fair, apart from lungs. More high intensity work needed. Also need to focus on better general flexibility, more forward leg drive, etc. They also picked up my knee niggle / hip flexor weakness in my running style.
The tough part was the VO2 max test, which lived up to its reputation as being one of the worst tests you can do. I pressed the kill button when we got to 19km/hr, as I was loosing all leg control and a broken nose was imminent. VO2 max was a lowish 59.82. That needs to be much higher.
Other interesting stuff: BMI is 19.6, Body fat is a low 3.5%, and height is now 1.99m (i.e. I've shrunk 2cm!).
The tough part was the VO2 max test, which lived up to its reputation as being one of the worst tests you can do. I pressed the kill button when we got to 19km/hr, as I was loosing all leg control and a broken nose was imminent. VO2 max was a lowish 59.82. That needs to be much higher.
Other interesting stuff: BMI is 19.6, Body fat is a low 3.5%, and height is now 1.99m (i.e. I've shrunk 2cm!).
Sunday May 17, 2009 #
Orienteering warm up/down 5:00 [3] 0.5 km (10:00 / km)
shoes: Salomon 3D Pro yellow #10
Orienteering race (Pelindaba) 1:12:10 [5] *** 8.1 km (8:55 / km) +250m 7:43 / km
spiked:15/19c slept:5.5 weight:79kg shoes: Salomon 3D Pro yellow #10
0915 - Tough race today at Pelindaba. Grass is still quite high after summer and plenty of undergrowth. Started more or less last and didn't expect to catch anyone. Messed up #4 (map fault?) and #5 (my fault), caught Eugene, Tania and Tim crossing the bridge to the S part of the map. Proceeded to mess up #7 (too close to edge of map) and #8 (not my day). The 4 controls seemed to set the tone in general, with my run on the whole course just not flowing nicely. However, caught Garry just before the finish, and realised the time was still good. Finished 1st in the end, 18 mins ahead of Paul and a few secs more ahead of Garry. A quick look at the splits seems to show that I got off to a good lead on leg 2-3. Will need to wait until the results are online too see where else I made mistakes and good legs.
Knee held up okay. I taped the kneecap to one side and only started feeling a kniggle after 45 mins. Hope it holds out - 10 more days until I head off to Europe.
Knee held up okay. I taped the kneecap to one side and only started feeling a kniggle after 45 mins. Hope it holds out - 10 more days until I head off to Europe.
Saturday May 16, 2009 #
Mountain Biking race (Mabalingwe Lionman) 3:33:48 [5] 76.09 km (21.4 kph) +1001m
shoes: Specialized Epic Comp 2006
0800 - My goal for Mabalingwe this year was to break last years time of 3h30. The start line packed a few big names, so I wasn't planning on trying to better my 15th place of last year. Race started off well. I mantained a pace that was probably faster than last years, hanging around in the area of the first 2 ladies (Speedy and Jeanie). Got hold of a good group on the fast gentle climb at 20km, where we hit 37km/hr. Got dropped at 35km when I eased off a bit, but I still blew at 50km the base of the big hill. Lost a few places, but lost more time. Recovered on the flats after that and had a great downhill finish over the last 10km. Didn't recatch the ladies, but just had Dreyer behind me (puncture). At 10k out, I thought I was heading for a 3h40, so was chuffed that I got so close to my mark. Climbing the hill when blown cost me. I figure I finished about mid-20's. Numbers were down a bit this year. Maybe 30% off? Still a big turnout of about 1800 people, 600 on our distance. Av 21.4 Mx 44.8
Note
No knee troubles, although maybe I felt a shadow of weakness?
Mountain Biking warm up/down 20:00 [2] 5.5 km (16.5 kph)
shoes: Specialized Epic Comp 2006
Friday May 15, 2009 #
Road Running 16:39 [3] 3.3 km (5:03 / km)
shoes: Asics Gel Nimbus 2007
1100 - Short run through Fairland. Tested out the knee. No problems.
Thursday May 14, 2009 #
Mountain Biking hills 29:45 10.65 km (21.5 kph)
shoes: Specialized Epic Comp 2006
0730 - To avoid further damage to the knee, decided to do some high intensity training on the bike instead. 500m hill sprints up 11th from the triangle to Kessel. Did a warm up first and then 2 x 500 (1:31, 1:30) with a slow cycle down the hill before a warm down afterwards. No problems, so I think this will probably become a regular training fixture in the future. Av 21.15 Mx 47.1
Wednesday May 13, 2009 #
Trail Running 6:00 [3] 1.0 km (6:00 / km)
0730 - Emmarentia. Only got 1km before my knee kicked in.
Gym (Bio) 1:00:00 [3]
1200 - Started looking at my knee problem. Did a lot of emphasis on hip stability.
Tuesday May 12, 2009 #
Road Running 28:58 5.98 km (4:51 / km)
shoes: Asics Gel Nimbus 2007
1800 - Went out to test the knee niggle again. Started off well and then increased the pace. Was going very well to 5km, when I hit the first downhill. Felt it quite quickly. Easy back from there. At least I can answer the physio's questions now.
Monday May 11, 2009 #
Gym (Bio) 1:00:00 [3]
1200 - Bio.
Sunday May 10, 2009 #
Orienteering (Middeldam) 27:28 [2] *** 2.0 km (13:44 / km) +16m 13:12 / km
shoes: Salomon 3D Pro yellow #10
0920 - Put out 1/2 of the controls in reverse for an interval training session (with forking) on the Middeldam map.
Orienteering (Middeldam) 40:00 [1] *** 3.5 km (11:26 / km)
shoes: Salomon 3D Pro yellow #10
1000 - Shadowed the senior and junior squad over the interval training session. 4 intervals of 4/5 controls each, most with 1 or 2 forkings of 3 controls. Set them off in waves. Good fun. Knee niggle is still there. Going to go to physio so I get over it asap.
Note
1130 - 14 squad members teamed up into pairs for a star relay exercise with 7 control locations. Salome and Jess H dominated. Good speed work for the squad.
Note
1230 - Finally held the surprise event, which was a mini-map memory zig-zagging around the lodge reception. Map must be around 1:25 scale? 17 CPs. Most of the seniors messed up, loosing the sequence. Go juniors! Nice end to the Belfast training camp.
Saturday May 9, 2009 #
Trail Running warm up/down 15:00 [2] 1.8 km (8:20 / km)
shoes: Salomon 3D Pro yellow #10
After a theory session and briefing, warm up to the morning training session on the Ruins / Langkloof map. Time / distance also includes warm down back to the lodge.
Orienteering (Ruins) 35:00 [2] *** 3.0 km (11:40 / km)
shoes: Salomon 3D Pro yellow #10
1045 - Line course at the Ruins. Set off the squad at short intervals. Then went off last behind them. Took the first section at a decent speed, then started shadowing the juniors. Got back as the cold overcast day got worse when the heavens opened.
Orienteering (Langkloof Mid) 17:20 [3] *** 2.0 km (8:40 / km) +36m 7:57 / km
shoes: Salomon 3D Pro yellow #10
1125 - Compass exercise course in Langkloof near the trout dam. Superb area for compass work due to low visibility, indistinct clearings and not much else. Went off last again, trying to chase down the 6 - 10 minutes on the junior girls. Didn't suceed. Seems that they can run fast, as long as it's raining!
Orienteering (Langkloof Mid) 27:45 [2] *** 3.0 km (9:15 / km) +63m 8:22 / km
shoes: Salomon 3D Pro yellow #10
1430 - Put out controls in reverse on the Langkloof Mid map for the 2nd afternoon session (control picking), meeting the squad at the start of the 1st session. At least it had stopped raining. Map is now old, but still lots of potential for a good champs course.
Orienteering (Langkloof S) 15:09 [5] *** 2.78 km (5:27 / km) +55m 4:58 / km
shoes: Salomon 3D Pro yellow #10
1515 - Attack point exercise. Set off last, but raced this one, trying to catch Jeremy at +1 and Brad at +3. Very fast running. No problems with the nav. Almost got them at the last control.
Orienteering (Langkloof Mid) 25:02 [2] *** 2.8 km (8:56 / km) +48m 8:14 / km
shoes: Salomon 3D Pro yellow #10
1545 - Control Picking exercise (in usual order this time). Started near the back and shadowed some of the juniors the whole way.
Note
Also put out a 1.7km night-o course in the lodge forest. Walked this one just before dusk. Juniors handled it quite well.
Friday May 8, 2009 #
Mountain Biking 56:27 [4] 21.09 km (22.4 kph)
shoes: Specialized Epic Comp 2006
0830 - Needed a break from running, so got out the MTB again. Late start, but pushed it quite hard. Did the standard Emmarentia route. Av 22.4 Mx 55.9
Note
Off to Belfast for a Junior training camp this weekend.
Trail Running 34:06 [3] 5.8 km (5:53 / km) +66m 5:34 / km
shoes: Salomon 3D Pro yellow #10
1845 - Arrived at dusk at Lakenvlei and decided to run the Ruins trail run route from stage 1 of the AR Sprint a few weeks ago. Full moon, so could turn off the headlamp on a few parts. I was joined by Ropa and JP.
Thursday May 7, 2009 #
Road Running 21:44 [3] 3.9 km (5:34 / km)
shoes: Salomon 3D Pro yellow #10
0715 - Short jog around Fairland.
Gym (Bio) 1:00:00 [3]
1200 - 1 hr session.
Road Running (Randburg TT) 20:55 [3] 5.0 km (4:11 / km)
shoes: Salomon 3D Pro yellow #10
1745 - First time trial in a while again, but also the fastest in many, many months. Felt sluggish to start, which is probably a result of the recent increase in training. I'm happy with the end time though, with 3, 4 and 5 kms going well.
Wednesday May 6, 2009 #
Trail Running 24:05 [3] 4.5 km (5:21 / km)
shoes: Salomon 3D Pro yellow #10
0720 - Short run at Emmies to warm up before some speed work.
Track / Speed Work 20:00 [5] 2.0 km (10:00 / km)
shoes: Salomon 3D Pro yellow #10
Started with technique strides, about 5 x 50m at the top of the Vista. Then 2 x 300m X-C loops at 80-90%. Finished off with 5 x 110m short-hill runs up the Vista.
Tuesday May 5, 2009 #
Note
Had strong intentions to go for a run this evening. And then it got wet. And cold.
Monday May 4, 2009 #
Gym (Bio) 1:00:00 [3]
Bio session again. The knee niggle is still there. Need to keep an eye on it.
Sunday May 3, 2009 #
Orienteering race (Hennops Valley) 42:57 [5] *** 5.9 km (7:17 / km) +160m 6:25 / km
shoes: Salomon 3D Pro yellow #10
0930 - Hennops Valley, 1:7'500. A cool overcast day, ideal running conditions. I had a good start, ace-ing the very difficult #1. I found that my technical map reading was spot on all the way around the course, which is huge confidence boost after my appalling sprint race season. Missed #8 slightly (there were 3 ruins instead of 2). I also hesitated a bit before deciding to go north around the fence on 10-11 (didn't read ahead), but otherwise no other route choice stutters. The running side felt pretty good (also surprising), but the splits on Jeremy indicate I've still got a long way to go. Will post my map with course and comments as soon as I have access to my printer / scanner again (long sorry story).
Orienteering warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: Salomon 3D Pro yellow #10
warm down jog back to #8 to see what went wrong there. As mentioned above, 3 ruins instead of 2, with the N-most one not on the map.
Saturday May 2, 2009 #
Road Running 20:01 [3] 3.67 km (5:27 / km)
shoes: Asics Gel Nimbus 2007
1030 - Short jog through Berario and Fairland. L knee niggles, so took it easy and made it short.
Friday May 1, 2009 #
Orienteering (Mohales Gate) 2:00:00 [1] 6.6 km (18:11 / km)
shoes: Salomon 3D Pro yellow #10
0930 - JWOC training session. We started with a 2.5km, 7 control warm up from the lower education centre to one of the higher hills. We regrouped and then had a 4.1km, 10 control leg on a brown and blue map showing only contours and rivers. Beautiful area once again and quite runnable, despite the season. I think everyone had a good training session - it looks like they're getting much more confident with contour use.