Training Log Archive: nmulderIn the 7 days ending Jul 15, 2018:
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Saturday Jul 14, 2018 #
Note
JWOC Relay. Entered the Men's relay with 2 women + 1 man. Andries good run on 1st leg, but both Kirsten and then Christie had problems today. Only 4 mins behind Japan 2 though.
4 PM
Orienteering race (Kecskemet) 33:00 [5] *** 5.5 km (6:00 / km)
ahr:173 max:181 spiked:14/15c shoes: Inov-8 Oroc 280 #4 (ZA)
Tazlar - 1:10'000 and 2m
JWOC VIP / Team Leaders Race
Mass start with about 50 competitors. Had to scramble for a map and lost some 10s or so. Long train to 1st control but hit my fork well. Then settled in and started moving up a few places by having better speed into controls. Got into my final position about 1/2 way. Got drenched at the spectator control, which was great given we were running in 30' heat with decent humidity. Only mistake of the day came on the 3rd last control in the last loop, about 30m to the one side of the control. Lost about 30s but no places. Got drenched again in the run-in. Was told I was about 10th by my support crew.
JWOC VIP / Team Leaders Race
Mass start with about 50 competitors. Had to scramble for a map and lost some 10s or so. Long train to 1st control but hit my fork well. Then settled in and started moving up a few places by having better speed into controls. Got into my final position about 1/2 way. Got drenched at the spectator control, which was great given we were running in 30' heat with decent humidity. Only mistake of the day came on the 3rd last control in the last loop, about 30m to the one side of the control. Lost about 30s but no places. Got drenched again in the run-in. Was told I was about 10th by my support crew.
Friday Jul 13, 2018 #
Note
Middle Finals. Good results from all 3 runners, with Andries having a strong C-final performance. Christie just ahead of Kirsten in the B-final, with a new SA best performance.
Thursday Jul 12, 2018 #
Note
JWOC Middle Q. Both Kirsten and Christie got through to B-final, so more records.
Wednesday Jul 11, 2018 #
10 AM
Orienteering race (JWOC Tour) 53:11 [5] *** 7.9 km (6:44 / km)
ahr:167 max:175 14c shoes: Inov-8 Oroc 280 #4 (ZA)
Pirto
1:10'000 and 2m
Long course in M45. Late start and extremely warm and humid, so paced myself the whole way through the course.
Arrived late at my start, but only lost 30s or so on the official timing. Not too flustered, but little bit of a direction error out of the start flag (15s). Long leg to #1 and settled down after about 300m. All okay for the first few. Overran at #5 and circled back, lost contact with the map (30s). Picked up a junior here who ran with me most of the rest of the way. No other major problems. Got caught again by the course leader with 3 controls to go and once again no chance of staying with him. Slight error inside the circle at #13 (5s).
4th place. Overall better today as I was only 5 mins down today on the course leader instead of 6.
1:10'000 and 2m
Long course in M45. Late start and extremely warm and humid, so paced myself the whole way through the course.
Arrived late at my start, but only lost 30s or so on the official timing. Not too flustered, but little bit of a direction error out of the start flag (15s). Long leg to #1 and settled down after about 300m. All okay for the first few. Overran at #5 and circled back, lost contact with the map (30s). Picked up a junior here who ran with me most of the rest of the way. No other major problems. Got caught again by the course leader with 3 controls to go and once again no chance of staying with him. Slight error inside the circle at #13 (5s).
4th place. Overall better today as I was only 5 mins down today on the course leader instead of 6.
Orienteering warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: Inov-8 Oroc 280 #4 (ZA)
Tuesday Jul 10, 2018 #
Note
JWOC Sprint in the middle, with Christie again the best performance, 53rd, which is another new SA best.
9 AM
Orienteering race (JWOC Tour) 40:49 [5] *** 6.2 km (6:35 / km) +72m 6:13 / km
ahr:168 max:176 spiked:11/15c shoes: Inov-8 Oroc 280 #4 (ZA)
Pirto-Pirtohegy
1:10'000 and 2m
The open event during JWOC. Ran the M45 course on the map used for JWOC long. Poor mistake to #1 leaving start flag the wrong way and doing a very big banana (90s). Hesitant into #3 (15s) and the another small mistake approaching the circle to #5 (30s). I'd picked up a tail by this time and was determined to drop him, so picked up the speed and things also settled down. Got the fastest split to #6 by taking the safest route choice around some green. Went straight line to #9, but that involved a bit of light green that I should have avoided (20s). Got caught at #13 by the eventual winner, a Swede, who was absolutely flying. Couldn't hold on beyond #14 and felt dead going into the finish. Ave HR pretty close to max HR.
5th place. +6 down with about 3 mins of time loss.
1:10'000 and 2m
The open event during JWOC. Ran the M45 course on the map used for JWOC long. Poor mistake to #1 leaving start flag the wrong way and doing a very big banana (90s). Hesitant into #3 (15s) and the another small mistake approaching the circle to #5 (30s). I'd picked up a tail by this time and was determined to drop him, so picked up the speed and things also settled down. Got the fastest split to #6 by taking the safest route choice around some green. Went straight line to #9, but that involved a bit of light green that I should have avoided (20s). Got caught at #13 by the eventual winner, a Swede, who was absolutely flying. Couldn't hold on beyond #14 and felt dead going into the finish. Ave HR pretty close to max HR.
5th place. +6 down with about 3 mins of time loss.
Monday Jul 9, 2018 #
Event: JWOC 2018 - Hungary
Note
JWOC Long event today. Don't quite know the stats, but think Christie got a new SA highest place in the Long.