Training Log Archive: nmulderIn the 31 days ending Jul 31, 2010:
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Friday Jul 30, 2010 #
4 PM
Roller Blading (Lauerz) 40:00 [1] 9.0 km (4:27 / km)
ahr:99 max:132 shoes: Crazy Creek SP900
Short blading trip from the Icehall around Lauerz to the restaurant and back. Couldn't go along the lake the other way due to flooding from heavy rains earlier in the week.
TE 1.2, Epoc 6, 187 kcal.
TE 1.2, Epoc 6, 187 kcal.
Thursday Jul 29, 2010 #
Note
Drove back to Switzerland. Rain, rain, rain.
Wednesday Jul 28, 2010 #
12 PM
Orienteering warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Inov-8 Oroc 280 #1
Orienteering race (Velika planina) 1:10:40 [5] *** 7.6 km (9:18 / km) +470m 7:06 / km
ahr:167 max:180 spiked:21/24c shoes: Inov-8 Oroc 280 #1
Day 5 of the OOCup.
Today was a bad day. I wanted to improve my overall ranking from 11th to a Top 10. Instead I slipped two places to 13th.
I had a good start across the fast open terrain until #8, where fatigue set in and I started making mistakes due to a lack of concentration. At #8 I misread the white from the scattered open trees and stupidly though I had climbed too high by mistake (highly unlikely). Ran downhill, found #20, cursed and had to run back up. This 3 min mistake was the biggest. Got caught by my 3-min man here, who helped me through the next 2. I then got away from him but made another mess up going to # 17 (45s) where he re-caught. Ran together to #20, where I was too low this time (30s) and he got away. Then the long drag back to the finish finished me off. Body didn't cope well today with 5 days in a row, which is disappointing.
19th for the day, and 13th overall. A good day today (i.e. 6 min faster, very doable if I was awake and fresh) might have seen me as high as 9th overall!
Results and Splits
Overall Results
TE 5.0, Epoc 323, 1049 kcal.
Today was a bad day. I wanted to improve my overall ranking from 11th to a Top 10. Instead I slipped two places to 13th.
I had a good start across the fast open terrain until #8, where fatigue set in and I started making mistakes due to a lack of concentration. At #8 I misread the white from the scattered open trees and stupidly though I had climbed too high by mistake (highly unlikely). Ran downhill, found #20, cursed and had to run back up. This 3 min mistake was the biggest. Got caught by my 3-min man here, who helped me through the next 2. I then got away from him but made another mess up going to # 17 (45s) where he re-caught. Ran together to #20, where I was too low this time (30s) and he got away. Then the long drag back to the finish finished me off. Body didn't cope well today with 5 days in a row, which is disappointing.
19th for the day, and 13th overall. A good day today (i.e. 6 min faster, very doable if I was awake and fresh) might have seen me as high as 9th overall!
Results and Splits
Overall Results
TE 5.0, Epoc 323, 1049 kcal.
 |
| From Orienteering Maps |
Tuesday Jul 27, 2010 #
12 PM
Orienteering warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Inov-8 Oroc 280 #1
Orienteering race (Mala planina) 30:58 [4] *** 4.5 km (6:53 / km) +235m 5:27 / km
ahr:166 max:183 spiked:20/24c shoes: Inov-8 Oroc 280 #1
Day 4 of the OOCup.
Today was the short distance. Very open land and thus very high speed. I had very few mistakes, the biggest being fluffing #1 due to lack of concentration (15s). Then okay until the climb to #4, where I didn't have a good route plan (10s). Then a small error at #8 (5s). No more errors from then on, but I was exhausted upon reaching the climb up to #18, where I lost a good 20-30s due to walking. Recovered on the downhill and had my best split of the day to #21 (4th!).
17th today, moving me up to 11th overall. Would have liked to be 30s faster today, but otherwise I'm surprised that I cracked a Top 20 at all given the easy orienteering.
Results and Splits
TE 4.1, Epoc 175, 393 kcal.
Today was the short distance. Very open land and thus very high speed. I had very few mistakes, the biggest being fluffing #1 due to lack of concentration (15s). Then okay until the climb to #4, where I didn't have a good route plan (10s). Then a small error at #8 (5s). No more errors from then on, but I was exhausted upon reaching the climb up to #18, where I lost a good 20-30s due to walking. Recovered on the downhill and had my best split of the day to #21 (4th!).
17th today, moving me up to 11th overall. Would have liked to be 30s faster today, but otherwise I'm surprised that I cracked a Top 20 at all given the easy orienteering.
Results and Splits
TE 4.1, Epoc 175, 393 kcal.
 |
| From Orienteering Maps |
Monday Jul 26, 2010 #
10 AM
Orienteering warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: Inov-8 Oroc 280 #1
Orienteering race (Gojska planina) 1:34:56 [5] ***** 8.4 km (11:18 / km) +560m 8:29 / km
ahr:158 max:175 spiked:21/26c shoes: Inov-8 Oroc 280 #1
Day 3 of the OOcup.
We got to run on the planinas for the first time. High altitude meadows and forest. 1500m or so. Long walk up to the start and a long walk down afterwards.
Very good day at the office, finishing in 13th place. Incredibly technical area. Wow! Probably one of the Top 3 most technical areas I've run on to date. Some big mistakes out there from the other M21E runners.
I got off to a wobbly start to #1, but looking at split positions, most people struggled even more. Map has intense detail with low visibility and low runnability. Messed up #2 big time (3 mins) and got caught by Halden runner, or so I though. Turned out that he still needed to find #1! Decided to take the safe, but hillier route choice to #3, which looking at the splits was a definite win. Many people seem to have had problems and I suspect they tried to go straight. The next sequence of controls went smoothly (5th fastest split to #4! ?). Not fast, but at least no big mistakes. I fluffed the next long leg to #9. I intended to go south of the hill, but ended up too low on the slope. I recorrected, but should have gone north side of the hill by then (probably should have been Plan A as well). Made up with a good leg to #10 and then another sequence of good controls (by playing safe and making sure I had solid APs) that saw me catch my 4-min man at #15 / 16. Had a small wobble doing so in all the excitement (10s at #15, 20s at #17). I then got to lead to #18 and #19. Very strange feeling for me, being able to run with someone else at the same speed and working together. I got tired in the open after #19 and he took over, leading most controls. One or two legs saw us take different options but always resulting in equal results. He got away at the sprint, but I was very happy with my run.
Results and Splits
TE 4.9, Epoc 256, 904 kcal.
We got to run on the planinas for the first time. High altitude meadows and forest. 1500m or so. Long walk up to the start and a long walk down afterwards.
Very good day at the office, finishing in 13th place. Incredibly technical area. Wow! Probably one of the Top 3 most technical areas I've run on to date. Some big mistakes out there from the other M21E runners.
I got off to a wobbly start to #1, but looking at split positions, most people struggled even more. Map has intense detail with low visibility and low runnability. Messed up #2 big time (3 mins) and got caught by Halden runner, or so I though. Turned out that he still needed to find #1! Decided to take the safe, but hillier route choice to #3, which looking at the splits was a definite win. Many people seem to have had problems and I suspect they tried to go straight. The next sequence of controls went smoothly (5th fastest split to #4! ?). Not fast, but at least no big mistakes. I fluffed the next long leg to #9. I intended to go south of the hill, but ended up too low on the slope. I recorrected, but should have gone north side of the hill by then (probably should have been Plan A as well). Made up with a good leg to #10 and then another sequence of good controls (by playing safe and making sure I had solid APs) that saw me catch my 4-min man at #15 / 16. Had a small wobble doing so in all the excitement (10s at #15, 20s at #17). I then got to lead to #18 and #19. Very strange feeling for me, being able to run with someone else at the same speed and working together. I got tired in the open after #19 and he took over, leading most controls. One or two legs saw us take different options but always resulting in equal results. He got away at the sprint, but I was very happy with my run.
Results and Splits
TE 4.9, Epoc 256, 904 kcal.
 |
| From Orienteering Maps |
Sunday Jul 25, 2010 #
12 PM
Orienteering warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: Inov-8 Oroc 280 #1
Orienteering race (Ziferje) 55:40 [5] **** 6.7 km (8:19 / km) +420m 6:20 / km
ahr:165 max:178 spiked:13/24c shoes: Inov-8 Oroc 280 #1
Day 2 of the OOCup. Much better day for me, although the results don't show it (everyone improved). Scale was back to normal with 1:10'000. Terrain slightly different, with more slopes to add to the negative terrain on the terraces. It was also a warm, sunny day!
A surprise long leg out of the start. I got the best route choice, but then fluffed it within the circle (there is a similar looking depression hidden by the circle) - 45s mistake. Then a very good split to #2. Looks like I ran a bit off the map to #3, but otherwise a fair split (poor planning here). Punched another control just 50m before #4 in an identical re-entrant (10s). Good runs for #5 and #6. Slight miss on #7 (5s), then a bad error to #8 (came down the slope and got disorientated) - 30s. Good on #9, but lucky to #10, where I hit is straight-on unexpectedly, as I had run over the road without noting it!!! I still have zero recollection of seeing it...
#11,12, 13 was good, but not the best rc to #14, where I needed to run more straight or S of the line (15s). Got stuck in undergrowth just before #16 (5s), then could have taken a better rc to #17. Went the middle (intended to go right, but took wrong path forking). In hindsight, left rc was probably fastest (20s). No problems until #20, where once again my rc isn't straight enough (30s). Then a few hesitations / uncertainty to #21 (15s). Almost went down the left ridge to #22 (10s). Good leg to #23, but then had problems again above #24 (20s). Uncertain where I was initially.
Overall, about 3:25 of mistakes, but the whole feeling was better. I was also running better / more confident in the forest, both physically and navigationally. Finished 19th out of 41, leaving me about 15th after 2 days. Winner was 43:49, so I was +11:51 (127%).
Results and Splits
TE 4.9, Epoc 254, 883 kcal.
A surprise long leg out of the start. I got the best route choice, but then fluffed it within the circle (there is a similar looking depression hidden by the circle) - 45s mistake. Then a very good split to #2. Looks like I ran a bit off the map to #3, but otherwise a fair split (poor planning here). Punched another control just 50m before #4 in an identical re-entrant (10s). Good runs for #5 and #6. Slight miss on #7 (5s), then a bad error to #8 (came down the slope and got disorientated) - 30s. Good on #9, but lucky to #10, where I hit is straight-on unexpectedly, as I had run over the road without noting it!!! I still have zero recollection of seeing it...
#11,12, 13 was good, but not the best rc to #14, where I needed to run more straight or S of the line (15s). Got stuck in undergrowth just before #16 (5s), then could have taken a better rc to #17. Went the middle (intended to go right, but took wrong path forking). In hindsight, left rc was probably fastest (20s). No problems until #20, where once again my rc isn't straight enough (30s). Then a few hesitations / uncertainty to #21 (15s). Almost went down the left ridge to #22 (10s). Good leg to #23, but then had problems again above #24 (20s). Uncertain where I was initially.
Overall, about 3:25 of mistakes, but the whole feeling was better. I was also running better / more confident in the forest, both physically and navigationally. Finished 19th out of 41, leaving me about 15th after 2 days. Winner was 43:49, so I was +11:51 (127%).
Results and Splits
TE 4.9, Epoc 254, 883 kcal.
 |
| From Orienteering Maps |
Saturday Jul 24, 2010 #
Event: OO Cup
11 AM
Orienteering race (Vinca) 39:50 [5] **** 4.8 km (8:18 / km) +280m 6:25 / km
ahr:166 max:180 spiked:15/24c shoes: Inov-8 Oroc 280 #1
A middle distance race, but with some serious climb (over 5%). Toughest part of the day was adjusting to the 1:7500 maps, which will be used on 3 of the 5 days.
Lovely terrain, with lots of complex negative features on undulating landscape. Unfortunately the heavens opened as I was about to start, so the whole race was run in heavy rain.
Had a poor start, missing 40s on #1 (too low, didn't climb enough). Lost 5s on #4 (wrong exit route). Biggest mistake was #5 (wrong exit angle, relocated off path) where was 40s. Debatable whether I made a route choice error to #7 - maybe 15s using more of the paths and attacking through the overgrown clearing? Next one was about 15s on #9, where there are confusing paths just before the control, leaving me past it to the left. Attacked #11 the hard way - over the cliff and lost 10s. To #15, I think the left route choice attacking from the indistinct track would be better (15s). To #17, the rc under the line would have been better (15s). Had a few clean ones then until #22 where I was slow (5s - too busy reading ahead for the long leg). To make up for it, I at least got the best rc to #23.
So a total of 2:40 in lost time. Not much at all, but I was disappointed by the high number of small mistakes that I made. A time about 2m faster would have felt better. On the positive side, a lot of other runners else seems to have messed up in the area. There were a few behind me who should have been well ahead... Winner was 30:50, so +9:00 (129%).
Results and Splits
In the end, 18th out of 42 starters in M21E.
TE 4.5, Epoc 212, 594 kcal.
Lovely terrain, with lots of complex negative features on undulating landscape. Unfortunately the heavens opened as I was about to start, so the whole race was run in heavy rain.
Had a poor start, missing 40s on #1 (too low, didn't climb enough). Lost 5s on #4 (wrong exit route). Biggest mistake was #5 (wrong exit angle, relocated off path) where was 40s. Debatable whether I made a route choice error to #7 - maybe 15s using more of the paths and attacking through the overgrown clearing? Next one was about 15s on #9, where there are confusing paths just before the control, leaving me past it to the left. Attacked #11 the hard way - over the cliff and lost 10s. To #15, I think the left route choice attacking from the indistinct track would be better (15s). To #17, the rc under the line would have been better (15s). Had a few clean ones then until #22 where I was slow (5s - too busy reading ahead for the long leg). To make up for it, I at least got the best rc to #23.
So a total of 2:40 in lost time. Not much at all, but I was disappointed by the high number of small mistakes that I made. A time about 2m faster would have felt better. On the positive side, a lot of other runners else seems to have messed up in the area. There were a few behind me who should have been well ahead... Winner was 30:50, so +9:00 (129%).
Results and Splits
In the end, 18th out of 42 starters in M21E.
TE 4.5, Epoc 212, 594 kcal.
 |
| From Orienteering Maps |
Orienteering warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Inov-8 Oroc 280 #1
Friday Jul 23, 2010 #
5 PM
Orienteering (Venise) 30:00 [2] *** 3.5 km (8:34 / km)
shoes: Inov-8 Oroc 280 #1
Ran on the training / warmup map for the OOCup in Slovenia (5-day event). Doesn't bear much resemblance to the race days, but a good leg stretcher nonetheless. Lots of green on the map which was really lots of slow white. Paths are also very indistinct. Otherwise a beautiful country, very hospitable people.
Thursday Jul 22, 2010 #
Note
Venice. One day I've got to run the Venice O'.
Sunday Jul 18, 2010 #
10 AM
Trail Running (Adelboden Mountain Race) 1:17:59 [5] 13.4 km (5:49 / km)
ahr:155 max:176 shoes: Salomon 3D S-Lab Red #1
Ran the Adelboden mountain race, 13.4km from Adelboden (Bern Oberland region) up the mountains, from about 1200m to 2000m altitude.
Field of about 800 runners. I chose to start easy, despite the narrow roads after the start. This went okay, although maybe I could have pushed it 5% more on the early stages. Hit the dirt at about 1km and then it was a mix of track, a bit of tar and footpath all the way up. Flatter section between 3 and 4 and then steep up to 10 - 11. Last section was flat, down and up along a contour path. Felt good the whole way, catching people from 1km onwards every time we hit a steeper section. Still felt good enough to hit the last section hard.
TE 4.4, Epoc 204, 1050 kcal.
Field of about 800 runners. I chose to start easy, despite the narrow roads after the start. This went okay, although maybe I could have pushed it 5% more on the early stages. Hit the dirt at about 1km and then it was a mix of track, a bit of tar and footpath all the way up. Flatter section between 3 and 4 and then steep up to 10 - 11. Last section was flat, down and up along a contour path. Felt good the whole way, catching people from 1km onwards every time we hit a steeper section. Still felt good enough to hit the last section hard.
TE 4.4, Epoc 204, 1050 kcal.
Saturday Jul 17, 2010 #
9 AM
Mountain Biking 2:25:12 [3] 33.76 km (14.0 kph)
ahr:103 max:144 shoes: Specialized Epic Comp 2006
Hilly ride. Up to Rothenturm, then up and over to Alpthal, Brunni, and back via Haggenegg, Mostelberg. Cool overcast morning with some mist up at Haggenegg.
Av 13.9, Mx 55.2
TE 2.0, Epoc 24, 959 kcal.
Av 13.9, Mx 55.2
TE 2.0, Epoc 24, 959 kcal.
Friday Jul 16, 2010 #
11 AM
Hiking 2:30:00 [1]
Long slow walk for lunch to Herrenboden, visiting the new suspension bridge at Mostelberg. Back via Rothenthurm. Incredibly hot day.
Thursday Jul 15, 2010 #
7 AM
Trail Running 41:08 [3] 8.6 km (4:47 / km)
ahr:131 max:156 shoes: Salomon 3D S-Lab Red #1
Ran from Sattel to Oberaegeri this morning along the west shore of the Aegerisee. It started raining just 100m down the road and finished about 1km before the end. Got soaked, but was still fun. Went down via the back route to Mortgarten and then past Naas.
Was only 100m out as to my guess of the distance before measuring it. Had a good pace in the rain, but dissapointing how low my TE was. Good indication of how good rain is at reducing core body temp.
TE 2.5, Epoc 51, 392 kcal.
Was only 100m out as to my guess of the distance before measuring it. Had a good pace in the rain, but dissapointing how low my TE was. Good indication of how good rain is at reducing core body temp.
TE 2.5, Epoc 51, 392 kcal.
4 PM
Roller Blading 55:30 [3] 16.0 km (3:28 / km)
shoes: Crazy Creek SP900
Got the roller blades out for the standard double loop 15km around Lauerzsee. Started at the restaurant and looped around to the carpark in the marshes before u-turn and back again. Turned at 30:30, so back was significantly faster at 25:00, slightly abetted by a wind.
Felt almost instantly comfortable on putting them on (been about 8 months) and settled down within 2 kms. Took 9 mins off my PB.
Felt almost instantly comfortable on putting them on (been about 8 months) and settled down within 2 kms. Took 9 mins off my PB.
Wednesday Jul 14, 2010 #
8 AM
Orienteering (Raten - Gottschalkenberg) 1:04:49 [2] 6.3 km (10:17 / km) +370m 7:57 / km
ahr:134 max:157 shoes: Inov-8 Oroc 280 #1
Went for a training run out in the Gottschalkenburg forests, where there was a local level event two weeks ago. Legs felt aweful, so I took it easy. Not the most exciting of courses, with a lot of path running wherever possible, but enjoyable nonetheless. Left out a few controls at the end and did all the climb back to the finish on paths.
TE 2.3, Epoc 40, 646 kcal.
TE 2.3, Epoc 40, 646 kcal.
 |
| From Orienteering Training |
Tuesday Jul 13, 2010 #
7 AM
Trail Running 1:22:43 [4] 14.85 km (5:34 / km)
ahr:114 max:169 shoes: Salomon 3D S-Lab Red #1
Ran 6.6km to the Rothenturm marshes where I then did 3 x 850m intervals from the T-junction to the chapel on a wide track through the fields. Then 5.7km back to Sattel via the footpath E of Rothenturm.
Intervals:
3:31
3:21
3:21
TE 3.8, Epoc 147, 465 kcal.
Intervals:
3:31
3:21
3:21
TE 3.8, Epoc 147, 465 kcal.
Monday Jul 12, 2010 #
7 AM
Trail Running long 2:09:11 [2] 19.0 km (6:48 / km)
ahr:118 max:154 weight:79kg shoes: Salomon 3D S-Lab Red #1
Went for a long run. Went through Altstad, St Jost, down to the Rotheturm marshes and back to Sattel.
Went too far after St Jost, so ended up running more than I wanted. Got a bit dehydrated and walked a bit towards the end.
TE 2.2, Epoc 46, 873 kcal.
Went too far after St Jost, so ended up running more than I wanted. Got a bit dehydrated and walked a bit towards the end.
TE 2.2, Epoc 46, 873 kcal.
Sunday Jul 11, 2010 #
Note
Flew from Denmark to Switzerland. Legs are pretty hammered after running through the heather at the Relay yesterday.
Saturday Jul 10, 2010 #
3 PM
Orienteering (Rebild Bakker) 48:57 [5] *** 5.3 km (9:14 / km) +265m 7:23 / km
ahr:162 max:175 spiked:15/18c shoes: Inov-8 Oroc 280 #1
Team Leaders Race took place after the JWOC Relay.
Extremely hot afternoon. Didn't realise it until we actually got out on the course. We started at 3pm, so got hit with the worst of it.
Started very fast to give a good show. Then fell back on the way to #1. Everyone ran the same course, so it was follow-my-leader. No problems around the first loop. Got a good cheer from Team SA on the way through the spectator control.
Started the 2nd loop, but made a big route choice error to #8. Should have run down the road in the valley. I had a good view approaching #8 of everyone who was just behind me punching the control.
The heat got to me en route to #10 and I realised I wasn't in good shape for this. I was already at TE 4.2 and only 1/2 way around the full course. A short while later I called the racing quits and started walking all the hills and looking over my shoulder for Alex. Saw him going to # 14, but as I was jogging about 200m ahead, I decided I didn't need to speed up just yet.
No problems with the last few controls. Got a welcome home drenching running over the bridge as we entered the finish arena. Alex had closed to about 50m, but he decided to cut out about 45m of the finish loop in the arena. I got him by 5m in the end.
Don't have enough fingers and toes to count my position in the race. As the Juniors also can't count without a calculator, this is probably all for the best.
To summarise, the JWOC relay courses were extremely hilly and the weather real nasty. Not a cloud in the sky. Ag shame, poor juniors.
TE 4.5, Epoc 218, 552 Kcal.
Extremely hot afternoon. Didn't realise it until we actually got out on the course. We started at 3pm, so got hit with the worst of it.
Started very fast to give a good show. Then fell back on the way to #1. Everyone ran the same course, so it was follow-my-leader. No problems around the first loop. Got a good cheer from Team SA on the way through the spectator control.
Started the 2nd loop, but made a big route choice error to #8. Should have run down the road in the valley. I had a good view approaching #8 of everyone who was just behind me punching the control.
The heat got to me en route to #10 and I realised I wasn't in good shape for this. I was already at TE 4.2 and only 1/2 way around the full course. A short while later I called the racing quits and started walking all the hills and looking over my shoulder for Alex. Saw him going to # 14, but as I was jogging about 200m ahead, I decided I didn't need to speed up just yet.
No problems with the last few controls. Got a welcome home drenching running over the bridge as we entered the finish arena. Alex had closed to about 50m, but he decided to cut out about 45m of the finish loop in the arena. I got him by 5m in the end.
Don't have enough fingers and toes to count my position in the race. As the Juniors also can't count without a calculator, this is probably all for the best.
To summarise, the JWOC relay courses were extremely hilly and the weather real nasty. Not a cloud in the sky. Ag shame, poor juniors.
TE 4.5, Epoc 218, 552 Kcal.
 |
| From Orienteering Maps |
Friday Jul 9, 2010 #
4 PM
Orienteering race (Kollerup) 25:31 [4] *** 3.9 km (6:33 / km)
ahr:169 max:182 spiked:15/17c shoes: Inov-8 Oroc 280 #1
JWOC Middle Finals took place today. Some good results from the team once again, with a general improvement from 2009.
I ran the Open Course 2 afterwards again, which had some similar controls to both the Qualie and Finals. Once again, big suprise at the amount of 100% runnable forest, totally contrary to most of our training.
I had another brilliant run, despite being short a compass once again. In the end, I managed to compesate well and only lost about 20s due to the lack of one.
After running paths to #1 (best route), I started running as straight as possible, realising that the forest was so open. I nailed #2 and #3, hesistated on the way to #4 (double checking direction) and then fair to #5. Slightly too far left on #6, but from thereon, everything went perfectly. Aced every single remaining control with the best route choice. Pushed hard in the finish feeling that I could take another win, which worked out to be the case (13s to the 2nd place). I won the splits for #9, 10, 13, 15. Key splits to winning were #13 and #15 where I ran straight and hit them spot on. Biggest error was to #6, where I'm off by 19s.
Results Splits
TE 4.0, Epoc 154, 531 kcal. (suprised that I only got to TE 4.0)
I ran the Open Course 2 afterwards again, which had some similar controls to both the Qualie and Finals. Once again, big suprise at the amount of 100% runnable forest, totally contrary to most of our training.
I had another brilliant run, despite being short a compass once again. In the end, I managed to compesate well and only lost about 20s due to the lack of one.
After running paths to #1 (best route), I started running as straight as possible, realising that the forest was so open. I nailed #2 and #3, hesistated on the way to #4 (double checking direction) and then fair to #5. Slightly too far left on #6, but from thereon, everything went perfectly. Aced every single remaining control with the best route choice. Pushed hard in the finish feeling that I could take another win, which worked out to be the case (13s to the 2nd place). I won the splits for #9, 10, 13, 15. Key splits to winning were #13 and #15 where I ran straight and hit them spot on. Biggest error was to #6, where I'm off by 19s.
Results Splits
TE 4.0, Epoc 154, 531 kcal. (suprised that I only got to TE 4.0)
 |
| From Orienteering Maps |
Orienteering warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Inov-8 Oroc 280 #1
Thursday Jul 8, 2010 #
Note
(rest day)
JWOC Middle Qualie today. Some fair runs today, with good results from Steph, Brad and Salome. Steph continues to run well despite her hip injury.
Rest day for me, still feel knackered after Tuesday's Long and the Open race.
Rest day for me, still feel knackered after Tuesday's Long and the Open race.
Wednesday Jul 7, 2010 #
11 AM
Orienteering (Rebild) 33:11 [1] *** 2.5 km (13:16 / km)
shoes: Inov-8 Oroc 280 #1
Ran around the model area for the JWOC Relay. Nice hilly terrain with white woods and lots of open slopes with deepish heather. Going to be a physically tough, but navigationally easy relay.
Tuesday Jul 6, 2010 #
6 PM
Orienteering race 46:07 [5] *** 6.0 km (7:41 / km)
ahr:165 max:178 shoes: Inov-8 Oroc 280 #1
The JWOC Long distance race took place today. For me, this meant up at 6am, in the bus at 6.45, at the start at 7.30 am till about 2pm. Some other coaches were out there for another hour. Then across to the finish. Team SA had a few good performances (Sarah the best), but there was a general improvement from last year in Italy.
I decided at the last moment to run the Open race afterwards. We were pushing to get home in time, so I did Course 2, 6km, with a lot of identical legs to the Womens course. I had a very clean run at a good pace, despite heavy legs. Only made 1 big RC error and hardly any errors inside the circle. I nailed some of the RCs which undoubtedly gave me the win. Very chuffed, even if there weren't any other big names near the top (all running Course 1?). Only ever won 1 other race overseas, a 2003 WOC tour course in Switzerland.
Results Splits
TE 4.7, Epoc 231, 614 kcal.
I decided at the last moment to run the Open race afterwards. We were pushing to get home in time, so I did Course 2, 6km, with a lot of identical legs to the Womens course. I had a very clean run at a good pace, despite heavy legs. Only made 1 big RC error and hardly any errors inside the circle. I nailed some of the RCs which undoubtedly gave me the win. Very chuffed, even if there weren't any other big names near the top (all running Course 1?). Only ever won 1 other race overseas, a 2003 WOC tour course in Switzerland.
Results Splits
TE 4.7, Epoc 231, 614 kcal.
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| From Orienteering Maps |
Orienteering warm up/down 15:00 [3] 1.5 km (10:00 / km)
shoes: Inov-8 Oroc 280 #1
Monday Jul 5, 2010 #
Note
Today was the JWOC Sprint. Good performances on the whole by Team RSA. Top performance by Steph, despite being seriously injured and running through the pain. Lots of rest for her now. I was too tired to bother paying R130 to run a sprint race.
Sunday Jul 4, 2010 #
Event: JWOC 2010 Aalborg DENMARK
10 AM
Orienteering (Aalborg University) 11:41 [1] 1.5 km (7:47 / km)
shoes: Salomon 3D S-Lab Red #1
Short run around the Model map for the JWOC Sprint event.
1 PM
Orienteering (Aalborg Barracks) 17:05 [3] *** 3.5 km (4:53 / km)
ahr:147 max:164 shoes: Salomon 3D S-Lab Red #1
Did the sprint training that the Juniors did earlier this week. Warm conditions, not too technical, but a nice workout.
TE 2.8, Epoc 65, 204 kcal.
TE 2.8, Epoc 65, 204 kcal.
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| From Orienteering Training |
Saturday Jul 3, 2010 #
10 AM
Orienteering (Svinklov) 49:20 [1] 3.0 km (16:27 / km)
shoes: Inov-8 Oroc 280 #1
Easy run around the Model event for the Long and Middle distance.
Friday Jul 2, 2010 #
11 AM
Orienteering (Rold Norreskov) 38:33 [4] *** 4.2 km (9:11 / km)
ahr:152 max:172 shoes: Inov-8 Oroc 280 #1
Team went down to Rold Norreskov which is a Relay training area more or less next door to the Relay Champs area. Very enjoyable. Lovely contour detail and forest which is pretty white and runnable. Set the boys off together and then the girls to give them a bit of head-2-head racing. Alex and I chased them down. 3 seperate intervals of 6, 6 and 7 controls for the guys (med, long, med) and 6, 6, 4 for the girls (med, long, short). Good performances all round which is quite encouraging.
My splits: 8:47, 17:41, 12:04.
TE 3.7, Epoc 143, 476 kcal.
My splits: 8:47, 17:41, 12:04.
TE 3.7, Epoc 143, 476 kcal.
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| From Orienteering Training |
Thursday Jul 1, 2010 #
Note
(rest day)
Rest day - trip down to Legoland.