Training Log Archive: nmulder

Orienteering (Vlakplaats) 40:00 [3] 4.6 km (8:42 / km)
shoes: Inov-8 Oroc 280 #2

Back to Belfast forests to run on the Vlakplaats map. An exercise focused on long compass running and the use of crossing points for navigation. Map was 1:15. Collected the controls.

From Orienteering Training

Note

Orienteering (Dullstroom) 20:00 [1] 3.0 km (6:40 / km)
shoes: Salomon 3D S-Lab Red/Yel #3

A bit of urban orienteering in Dullstroom. Did sprint intervals that focused on Sprint Starts. 5 x 600m intervals run in groups of 3 or 4. Each interval had 2 controls, with quick nav and route choice decision making required on the start of each section. Intense competition between the squad members.

From Orienteering Training

Orienteering (Mokubulaan Offices) 25:00 [1] 2.9 km (8:37 / km)
shoes: Inov-8 Oroc 280 #2

Out to Lydenburg / Mokubulaan for the day. First exercise was focused on using attack points. I shadowed various people whilst filming with a Go Pro camera. The camera appears to be a success in making people train harder.

From Orienteering Training

Orienteering (Zomerplaats) 25:00 [3] 3.0 km (8:20 / km) +75m 7:24 / km
shoes: Inov-8 Oroc 280 #2

After lunch at the waterfall, we did a control picking exercise on the Zomerplaats map. 19 controls with lots of changes in direction and some good climb in one section. Ran with the go pro again, cut a few corners.

From Orienteering Training

Orienteering (Middeldam) 35:00 [2] 3.9 km (8:58 / km)
shoes: Inov-8 Oroc 280 #2

First day of the National Squad training camp based at Elandskloof near Dullstroom.

Corridor orienteering on the Belfast - Middeldam map. Shadowed some of the youth squad.

From Orienteering Training

Orienteering (Langkloof) 30:00 [3] 3.7 km (8:06 / km)
shoes: Inov-8 Oroc 280 #2

After lunch and a rest at Bass Dam, we did Interval training at Langkloof. 4 x 900 - 1000m intervals with 2 min rest in groups of 2 or 3. Map scale 1:15 and 3 controls in each interval. Shadowed various groups.

From Orienteering Training

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

Mountain Biking 1:12:46 [3] 28.71 km (23.7 kph)
shoes: Specialized Epic Expert 2010

Road Running warm up/down 13:15 [2] 2.2 km (6:01 / km)
shoes: Asics Gel Nimbus 2007

Track / Speed Work intervals 11:36 [5] 3.2 km (3:37 / km)
shoes: Asics Gel Nimbus 2007

Road Running warm up/down 13:18 [2] 2.2 km (6:03 / km)
shoes: Asics Gel Nimbus 2007

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

Road Running (RAC TT) 26:40 [2] 5.0 km (5:20 / km)
shoes: Asics Gel Nimbus 2007

Road Running 35:20 [3] 6.8 km (5:12 / km)
shoes: Asics Gel Nimbus 2007