Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Jul 30, 2006:

activity

time

miles

Orienteering

5:19:28

22.77

(14:02)

36.64

(8:43)

1502

78 /

94c

82%

Road Running

11:56

1.49

(8:00)

2.4

(4:58)

Total

5:31:24

24.26

(13:40)

39.04

(8:29)

1502

78 /

94c

82%

1:23

0:00

» now

Sunday Jul 30, 2006 #

Orienteering race (WOC Denmark) 1:23:07 [5] **** 10.7 km (7:46 / km) +495m 6:19 / km
spiked:20/21c shoes: V-J Integrator Black/Red

1100 - Lina Vesterskov. 1:15'000. WOC Long Distance Qualification Men A. 30th / 39. 142%. Very good run. Clean, apart from #8, which I ran past within 10m, to circle back some 20s later. No problems with nav, just very slow.

Saturday Jul 29, 2006 #

Orienteering race (WOC Denmark) 40:01 [5] **** 5.1 km (7:51 / km) +210m 6:30 / km
spiked:14/15c shoes: V-J Integrator Black/Red

1048 - Hortsballe Krat. 1:10'000. WOC Middle Distance Men C Qualification. 34th/38. 147%. Good clean run until 7th, when went in direction of 12 due to crossover of lines. Lost about 3 minutes. Beat CRO, HKG, PRK and CHN.

Friday Jul 28, 2006 #

Event: WOC 2006

Road Running (WOC training) 11:56 [3] 2.4 km (4:58 / km)
shoes: Salomon Speed Cross

1805 - Loosening jog from hotel to WOC centre and back to look at the demo course.

Thursday Jul 27, 2006 #

Orienteering (WOC training) 40:08 [3] **** 4.0 km (10:02 / km) +270m 7:30 / km
spiked:10/13c shoes: V-J Integrator Black/Red

1100 - Silkeborg Sonderskov. 1:15'000. Last training before WOC. Fairly decent run, only 3 mistakes.

Wednesday Jul 26, 2006 #

Orienteering warm up/down (WOC training) 20:00 [2] 2.0 km (10:00 / km)
shoes: V-J Integrator Black/Red

Warm up to start.

Orienteering (WOC training) 33:23 [4] **** 3.25 km (10:16 / km)
spiked:9/11c (injured) shoes: V-J Integrator Black/Red

1100 - Horbylunde. 1:10'000. Quit after #11 as had sprained ankle twice further. Will start taping from now.

Tuesday Jul 25, 2006 #

Orienteering (WOC training) 35:27 [4] **** 3.35 km (10:35 / km) +200m 8:09 / km
spiked:15/18c (injured) shoes: Salomon Speed Cross

1100 - Ryekol. 1:10'000. Nice area with mixed open and woodland. Twisted ankle reasonably badly at #8. Continued course, good run otherwise.

Orienteering (WOC training) 15:07 [5] *** 2.64 km (5:44 / km) +42m 5:18 / km
shoes: Salomon Speed Cross

1600 - Universitetsparken, Aarhus. 1:4'000. Sprint event training. Ran well, only 1 route choice mistake. Ankle was okay. Finished only 32s slower than Martin T.

Monday Jul 24, 2006 #

Orienteering (WOC training) 52:15 [4] **** 5.6 km (9:20 / km) +285m 7:26 / km
spiked:10/16c shoes: Salomon Speed Cross

1250 - Silkeborg Vesterskov. 1:15'000. Tired after previous day of training. Made a few concentration mistakes. About 6 mistakes in total, route choices mainly.

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