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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Jun 17, 2018:

activity # timemileskm+m
  Orienteering3 2:30:03 10.0(15:00) 16.1(9:19) 6657 /13c53%
  Road Running2 58:25 7.07(8:16) 11.38(5:08) 103
  Total5 3:28:28 17.08(12:13) 27.48(7:35) 7687 /13c53%

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Sunday Jun 17, 2018 #

10 AM

Orienteering race (Maretlwane) 1:21:09 [4] 8.2 km (9:54 / km) +400m 7:57 / km
ahr:152 max:168 shoes: Inov-8 X-Talon 212 Blue

GOC Champs Long at Maretlwane (1:10')

Much better run in general. Good steady speed but struggled to go faster due to rocky ground. Felt good and no problems all the way to #10 where I didn't think much of the contours. Lost about 20s ending up too high. A bit hesitent into 15 (5s). The only big mistake of the day was at 19 where I lost 2 mins. I was leading at 18, but Brad was going to catch me on the virtual gap anyway after earlier errors. So finished 2nd, 2.5 mins after Brad and 4s or so ahead of Mark C.

Saturday Jun 16, 2018 #

11 AM

Orienteering race (Lebone II) 17:58 [4] 2.7 km (6:39 / km) +65m 5:56 / km
ahr:165 max:176 shoes: Inov-8 X-Talon 212 Blue

Lebone II College, 1:2'500 and 2m.
SA Sprint Champs

Quite a fun and complex map. Lots of buildings with route choices. Didn't quite like the scale though.

Only made about 25s of mistakes in total. Bit hesitent at start flag (2s), then wrong route (left instead of right) to 2 (5s). Thereafter some good O' before acing #10 which everyone else struggled on. Wrong boulder at #13, but only 2s lost and better then everyone else. To 15 went along the fence when should have stayed on the road (3s). Only notable problem of the race ws 17-18 where I was far too hesistent in numerous points, losing 7s or so before taking the best route choice. To 20, lost a bit of direction (5s), but still better then most here.

Finished 2nd in the end, surprisingly close to Brad.

Friday Jun 15, 2018 #

2 PM

Orienteering race (Maretlwane) 50:56 [4] *** 5.2 km (9:48 / km) +200m 8:13 / km
ahr:160 max:176 spiked:7/13c shoes: Inov-8 X-Talon 212 Blue

Gauteng Middle Champs
Maretlwane - 1:10'000 and 5m

Shocking run, one of my worst in years. Didn't feel good about any controls afterwards. Finished 4th behind Brad, Eugene, Mark C. About 10 mins of mistakes, which would have put me 1st, but everyone had mistakes. Didn't get good contact and understanding of the map.

First mistake to #1, took a bearing and aimed left intentionally, but seem to have ended up right anyway. So lost 2 mins running the wrong way on a track. Didn't understand the map at #2, #4 and lost time. The stinker of the course was #7, but I got lucky here, running straight into it after taking the eastern route choice which not many others did.

At #9, was standing below wrong cliff for a few secs. At 12, map didn't make sense and I was weaving and scanning for the control for near 2 mins before seeing it. At 13 I went straight past the control as I wasn't expecting to see it where it was hanging. Poor control description of it. 5 mins lost at this last control.

Thursday Jun 14, 2018 #

12 PM

Road Running (Craigavon ) 33:58 [3] 6.38 km (5:19 / km)
ahr:147 max:167 shoes: Asics DynaFlyte Grey/Lime

Out along main road through Craigavon.

Wednesday Jun 13, 2018 #

6 PM

Road Running (Saints) 24:27 [3] 5.0 km (4:53 / km) +103m 4:26 / km
ahr:154 shoes: Asics DynaFlyte Grey/Lime

Intended to do 8, but the cold is still lingering, so took it easy.

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