Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Jun 10, 2012:

activity

time

miles

Orienteering

1:20:28

5.72

(14:05)

9.2

(8:45)

165

Gym

1:00:00

Volleyball

45:00

Total

3:05:28

5.72

9.2

165

1:45

0:00

» now

Sunday Jun 10, 2012 #

Event: Gauteng Colour Coded Hedianga

10 AM

Orienteering warm up/down 10:00 [3] 1.2 km (8:20 / km)
shoes: Salomon Crossmax Red #1

Orienteering race (Hedianga) 42:24 [5] ***** 4.3 km (9:52 / km) +165m 8:16 / km
shoes: Salomon Crossmax Red #1

Hedianga. 1:5'000 map. Super tough nav and physicality.

Off to a good start, hitting almost everything spot on. Had a wobble in the middle of the course, loosing about 3-4 mins in total for controls 14-17, with the big mistake me running off the map at 16.

Started off hard, so was suffering after this, then blew properly. My splits towards the end will be awful.

Wanted sub-40, but it was still good enough for a win. Needed to focus on maintaining composure after the first control in the wobble.

From Orienteering Maps

3 PM

Orienteering (University ofJohannesburg) 28:04 [3] **** 3.7 km (7:35 / km)
shoes: Salomon 3D S-Lab Red/Yel #3

Test ran the men's course for next weekends sprint final. Stunning sprint terrain and a very challenging course. About 3 mins of mistakes and then some tiredness from this morning.