Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending May 27, 2018:

activity	#	time	miles		km		+m
Mountain Biking	2	3:42:23	58.1	(15.7/h)	93.5	(25.2/h)	774
Orienteering	2	1:48:30	11.31	(9:36)	18.2	(5:58)	290	27 /	29c	93%
Paddling	1	1:01:39	5.47	(11:16)	8.8	(7:00)
Gym	1	1:00:00
Road Running	1	39:43	4.97	(7:59)	8.0	(4:58)	268
Trail Running	1	22:48	3.16	(7:13)	5.08	(4:29)	137
Total	8	8:35:03	83.0		133.58		1469	27 /	29c	93%

3:56

0:00

» now

Sunday May 27, 2018 #

11 AM

Orienteering race (!Khwa ttu) 31:30 [4] 5.4 km (5:50 / km) +80m 5:26 / km
ahr:157 max:172 shoes: Inov-8 X-Talon 212 Blue

Western Cape Champs - Middle Distance

Started on top of the hill and ran down from there. Few technical controls over the first half, getting easier and longer legs towards the end. No major mistakes, just a few small banana bends near the odd control where the map may have been iffy. Maybe 60s lost in total, a bit off on 4,5,6, 11 and wrong route into 9.

Was hoping to go under 30 but missed out on that. Got first again, with Mark C second about 2:30 behind and Martin K another 7 secs.

Orienteering warm up/down (To start ) 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov-8 X-Talon 212 Blue

M21 A - Splits

Saturday May 26, 2018 #

8 AM

Trail Running (Yzerfontein ) 22:48 [4] 5.08 km (4:29 / km) +137m 3:57 / km
ahr:165 shoes: Salomon Sense Pro 3 Blue

Yzerfontein Parkrun in the Cape. Nice route up to the wind turnbines and back in a loop. Nice soft tracks and a big hill up to the turbines. Didn’t push flat out with orienteering later, so just did enough to win ahead of two youngsters. Course about 100m long.

65/49

12 PM

Orienteering race (!Khwa ttu ) 1:07:00 [5] *** 11.8 km (5:41 / km) +210m 5:13 / km
ahr:164 max:172 spiked:27/29c shoes: Inov-8 X-Talon 212 Blue

Western Cape Champs Long Distance. 1:10 map.

Fast and moderately easy area with good visibility along the west coast. There was some good planning though to keep it interesting and some sections of technical control sequences. 2 small mistakes of 3s each, going the wrong way around bushes. Otherwise a clean run, where I tried to focus on keeping the speed up. Won by just under 2 mins ahead of Mark C with Martin K a further 5 mins back. Steph won as well on W21E to give us the double couple.

M21 A - Splits

Wednesday May 23, 2018 #

7 AM

Mountain Biking (Cradle ) 2:16:44 [3] 60.58 km (26.6 kph) +774m
ahr:124 max:164 shoes: Specialized Epic FSR Mthn 2014

Cradle loop, anti-clockwise. Out via Lanseria and back Elandsdrift.

Av 26.5
Mx 70.9

1 PM

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

6 PM

Road Running (Saints ) 39:43 [3] 8.0 km (4:58 / km) +268m 4:15 / km
ahr:151 max:182 shoes: Asics DynaFlyte Grey/Lime

Easy run in the dark.

Tuesday May 22, 2018 #

8 AM

Mountain Biking (Witkoppen) 1:25:39 [3] 32.92 km (23.1 kph)
ahr:111 max:146 shoes: Specialized Epic FSR Mthn 2014

Out via Joburg North and back Witkoppen. Stopped by Concept Cyclery on the way back to change my front ring from 32T to a 34T. Found that I wasn’t using the top 4 rings on the cassette.

Av 23.0

1 PM

Paddling (Emmarentia ) 1:01:39 [3] 8.8 km (7:00 / km)
shoes: K1 (CS Maxi)

8 long laps. Lots of wind on the dam.

« Earlier | Later »