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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Aug 3, 2014:

activity # timemileskm+m
  Trail Running1 5:07:48 19.76(15:35) 31.8(9:41)
  Orienteering1 1:13:49 4.85(15:14) 7.8(9:28) 33518c
  Road Running1 31:30 3.79(8:19) 6.1(5:10)
  Total3 6:53:07 28.4(14:33) 45.7(9:02) 33518c

» now

Sunday Aug 3, 2014 #

10 AM

Orienteering race (Thabankwe) 1:13:49 [4] *** 7.8 km (9:28 / km) +335m 7:47 / km
18c shoes: Inov-8 X-Talon 212 Orange

Given Num Num, I had a pretty decent run. Had stiff legs to start, but that loosened up after a short warm up and a couple of controls. I probably wasn't as sharp as I could have been, but I didn't notice it too badly out there.

Started -3 behind Brad, with Tim +3. Tim caught me going to #6 and finally pulled away going to #11.

I had a fair start. Just a little high on #1 and then didn't go direct enough to #2. The green wasn't too bad and I should have taken a more direct approach rather than going to the right around the cliffs.

Ran pretty straight after that with no problems. Tim passed just before #6. I recaught him at #8 and got away on route choice to #9. He recaught me halfway along the long leg to #11.

A few seconds lost at #11 and then was short and left to #12, costing me more time. Found a nice track in the hully between 14-15 which gave me a good split. All the remaining controls spot on, but slowing down with tiredness.

Finished 4th behind Tim (8 min), Brad (6) and Eugene (2). GPS distance came to 10.0km.

Saturday Aug 2, 2014 #

7 AM

Trail Running (Num Num Trail) 5:07:48 [4] 31.8 km (9:41 / km)
shoes: Salomon Sense Mantra 2 grey/or

My 2nd Num Num trail race. Last year I did a 5h31 shortly after hospitalization for Tick bite fever / Leptospirosis, so I knew I could do about 30 mins faster, expecially now that I knew the course and could pace myself better.

Started off at a comfortable, conservative speed and fell into a loose group of 9-13th place. Mild conditions were ideal for running. Got to Water point 1 at about 43 mins, so just 2 mins inside of last year. Decided not to increase the pace and rather wait for 3rd water points and rather mantain consistency. After the 1st water, found myself more on my own, which I preferred. Some people got a little bit lost and a few others were already blowing by water #3 at 18km, which is effectively only 1/2 way in time. Had settled down into +/-10th position by here, 1 up from last year.

The 2nd half of the course went much better than 2013 as I felt more alert and generally fitter. There was a small course change at Water #4, which was a slightly easier route. 10 mins faster than last year at this point. The final loop near the finish also went much better and I started taking off a lot of time from my target. I started suffering on the final climb over the last 1-2km, so I seemed to have timed my pacing more or less perfectly.

Ended up with 9th positon overall, which I was happy with. Big gap to 8th. Good start to my trail running season, which will feature a trail race in the Cederberg in mid-September and the Hobbit at the end of November.

Wednesday Jul 30, 2014 #

5 PM

Road Running (Fourways Gardens) 31:30 [3] 6.1 km (5:10 / km)
shoes: Salomon Sense Mantra 2 grey/or

Fourways Gardens loop on the verges.

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