Training Log Archive: nmulderIn the 7 days ending Sep 12, 2011:
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Monday Sep 12, 2011 #
8 AM
Mountain Biking 1:22:24 [3] 28.18 km (20.5 kph) +747m
shoes: Specialized Epic Expert 2010
Went for a bike ride this morning. This is more or less the official start of my ARWC training. 6 weeks to go! Feeling very inspired - strong team composition with good hopes.
Av 20.5, Mx 65.1
Av 20.5, Mx 65.1
Sunday Sep 11, 2011 #
Event: Long O
9 AM
Orienteering race (Protea Ridge Long-O) 1:17:55 [5] *** 11.7 km (6:40 / km) +400m 5:41 / km
ahr:159 max:186 spiked:23/25c slept:7.0 weight:76kg shoes: Salomon 3D Pro khaki #12
The Long-O Champs at Protea Ridge.
Had a good race. Got an earlier start than normal, but it wasn't too hot anyway. Very fast runnable terrain due to burnt veld. Had a big fall on the way to #5 and tripped over an old fence going to #19 as well. Otherwise, no nav problems, although maybe 1 or 2 route choices that I should have run straighter. Controls were out slightly on 2 occassions, but I didn't loose any time. Fitness has dropped in the last 3 weeks though; being a 24-hour mapper doesn't help. Long-O's seem to get shorter every year.
Finished 2nd, only 1:20 behind Alex, who's finally beaten me! WD. Jeremy 3rd, Garry 4th and Eugene 5th all very close behind as well.
TE 5.0, Epoc 407, 979 kcal.
Had a good race. Got an earlier start than normal, but it wasn't too hot anyway. Very fast runnable terrain due to burnt veld. Had a big fall on the way to #5 and tripped over an old fence going to #19 as well. Otherwise, no nav problems, although maybe 1 or 2 route choices that I should have run straighter. Controls were out slightly on 2 occassions, but I didn't loose any time. Fitness has dropped in the last 3 weeks though; being a 24-hour mapper doesn't help. Long-O's seem to get shorter every year.
Finished 2nd, only 1:20 behind Alex, who's finally beaten me! WD. Jeremy 3rd, Garry 4th and Eugene 5th all very close behind as well.
TE 5.0, Epoc 407, 979 kcal.
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| From Orienteering Maps |
Saturday Sep 10, 2011 #
Note
More tagging, this for the Long distance map. 127 control sites for the 3 events.
Friday Sep 9, 2011 #
Note
Spent the day tagging with Ian for the Middle and Relay SA Champs.
Thursday Sep 8, 2011 #
Note
9 hours of mapping. Maps are almost complete, with an estimated 2 days of easy mapping left.
Wednesday Sep 7, 2011 #
Note
9.5 hours of mapping
Tuesday Sep 6, 2011 #
Note
10 hours of mapping