Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Sep 20, 2014:

activity # timemileskm+m
  Mountain Biking2 4:56:59 63.56(12.8/h) 102.29(20.7/h)
  Orienteering2 1:20:28 6.4(12:34) 10.3(7:49)
  Road Running2 1:02:13 7.77(8:01) 12.5(4:59) 56
  Trail Running1 48:31 6.65(7:18) 10.7(4:32)
  Total7 8:08:11 84.38(5:47) 135.79(3:36) 56

«»
2:54
0:00
» now
SuMoTuWeThFrSa

Saturday Sep 20, 2014 #

10 AM

Orienteering race (Hedianga) 44:12 [4] 4.8 km (9:12 / km)
shoes: Inov-8 X-Talon 212 Orange

Hedianga - 1:5'000 with 5m contours. Brown course.

Mantained a comfortable speed around the course, trying to focus on hitting the controls accurately rather than overspeeding. Finished 5 min down on Brad, so maybe I should have taken more risks and increased the speed. Small mistakes at #7, 9, 15 due to map or control issues, whilst mistakes at 18, 22 and 26 were mine alone.

Moved from 3rd to 2nd in the sprint finish due to some problems on Tim's behalf. ;-)

Orienteering warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov-8 X-Talon 212 Orange

Thursday Sep 18, 2014 #

11 AM

Mountain Biking (Cradle) 2:54:09 [2] 59.64 km (20.5 kph)
shoes: Specialized Epic FSR Mthn 2014

Midday heat training with a Berg wind to make it even more fun!

Lanseria, Logwood tracks, Glenburn and the Cradle MTB sidetrack, before heading back via Lanseria.

Awfully hot and slow going in the windy conditions. Took it at a slow pace but still suffered, with temperatures apparently in the mid 30's.

Av 20.5 Mx 59.8

Wednesday Sep 17, 2014 #

7 PM

Trail Running (Moon Chaser Night Trail) 48:31 [5] 10.7 km (4:32 / km)
shoes: Salomon 3D S-Lab Red #4

Newish route, with 2 additional loops added in to get the water point closer to half way rather than at the 3km mark. However, they didn't take any other loops out, so course was notably long, somewhere between 10.7 and 11.1 depending on who you speak to. Had a good run finishing 10th or 11th, with Cobus doing a blinder and getting 3rd!

Tuesday Sep 16, 2014 #

8 AM

Mountain Biking (Logwood) 2:02:50 [3] 42.65 km (20.8 kph)
shoes: Specialized Epic FSR Mthn 2014

Broadacres, Lion Park, Logwood, Elandsdrift, back via Lanseria and Broadacress.

Av 20.8 Mx 51.9
6 PM

Road Running 16:42 [4] 4.0 km (4:11 / km) +56m 3:54 / km
shoes: Asics Gel Nimbus 2007

Heavy legs for this run. Started slow up the first hill and then sped up. Finished better than the last few times. More or less the same time as 3 weeks ago, but with cycling in the morning and last week's flu, I'm okay with that.

Monday Sep 15, 2014 #

5 PM

Road Running (Fourways) 45:31 [3] 8.5 km (5:21 / km)
shoes: Asics Gel Nimbus 2007

Out through Fourways suburbs, including a lap of Fourways Park.

Sunday Sep 14, 2014 #

9 AM

Orienteering intervals (Pear Orchard) 26:16 [4] 4.0 km (6:34 / km)
shoes: Inov-8 Oroc 280 #2

4 x 1000m star intervals on west part of Pear Orchard map, each with 2 or 3 controls. Was running faster towards the end.

7.17 / 7.10 / 6.23 / 5.25

« Earlier | Later »