Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 28 days ending Feb 28, 2017:

activity	#	time	miles		km		+m
Mountain Biking	4	12:03:45	164.07	(13.6/h)	264.04	(21.9/h)
Gym	4	4:00:00
Road Running	6	3:34:32	27.6	(7:46)	44.42	(4:50)	140
Trail Running	4	2:55:27	18.66	(9:24)	30.03	(5:51)
Orienteering	8	2:43:29	14.57	(11:13)	23.45	(6:58)	300	44 /	47c	93%
Paddling	1	1:00:00	5.59	(10:44)	9.0	(6:40)
Total	27	26:17:13	230.49		370.94		440	44 /	47c	93%

4:30

0:00

» now

Sunday Feb 26, 2017 #

7 AM

Mountain Biking (Cradle loop) 2:48:24 [3] 77.99 km (27.8 kph)
shoes: Specialized Epic FSR Mthn 2014

Loop around the Cradle after not having my bike for a week as it was in for a full shock service. Feels superb afterwards!

Out via Elandsdrift, Cradle Rd, Out to Sterkfontein Caves, u-turn back via Bidon Bistro and Elandsdrift.

Lots of roadies to keep things interesting and make me word hard. Was still averaging 28.4 crossing the Crocodile on the way back home.

Av 27.7
Mx 63.4

Saturday Feb 25, 2017 #

7 AM

Trail Running (Hartebeespoort) 21:34 [3] 5.0 km (4:19 / km)
ahr:161 shoes: Salomon Sense Mantra 4 blue/gr

Parkrun at Hartebeespoort. Nice course in the Schoemansville resort up and down the banks of the dam on an enjoyable course. Muddy in quite a few places after a week of rain.

31/24

Friday Feb 24, 2017 #

8 AM

Road Running (Fairfield) 30:30 [3] 6.0 km (5:05 / km)
ahr:165 shoes: Asics DynaFlyte Grey/Lime

Loop through Fairfield Estate.

Wednesday Feb 22, 2017 #

1 PM

Gym (Bio) 1:00:00 [3]

Sunday Feb 19, 2017 #

10 AM

Orienteering race (Pretoria Botanical) 25:26 [5] *** 3.64 km (6:59 / km) +115m 6:02 / km
ahr:148 spiked:20/23c shoes: Inov-8 X-Talon 212 Orange

Urban Series race at PBG.

Started in the seeded group, but drawn for first start. Bad start as I stopped for 5-10 secs on way to 1 to get to grips with the map in this short leg. Then a good section over tough nav and terrain until 12 where Tim caught me (+3 min). I overran 13 but distracted him as well and I relocated first. Kept him at bay for another 1.5 controls before he pulled away. Had a final mistake at 21 where I cut in too quickly off a path and ended up hacking in green on the wrong part of a rocky ridge. This final one was about 30s, so about 1 min lost in total through the course.

Otherwise I was quite happy with my result and speed. Finished 2nd behind Tim, about 5 mins down, but 4 mins ahead of Paul in 3rd. The results are probably one of the most stretched out in Sprint Series history in Gauteng!

Men - Splits

Saturday Feb 18, 2017 #

7 AM

Road Running race (Polokwane) 21:11 [4] 5.0 km (4:14 / km)
ahr:163 shoes: Salomon Sense Mantra 4 blue/gr

Polokwane Parkrun. A double lapper in a small park. Quiet flat but still scenic. Probably the nicest of the double lappers that I've done. Sat behind a youngster for lap 1 before surging away to get a 1st place (that's 2 now!). Felt very comfortable on the run. Lower altitude maybe. ;-)

Unfortunate the organizers got my time exactly 1 min slower than I recorded. If it is 21:11 then it's my new SA record.

30/23

10 AM

Orienteering race (Ga-Ramphere Village) 34:30 [4] 4.4 km (7:50 / km) +185m 6:29 / km
ahr:148 shoes: Salomon Sense Mantra 4 blue/gr

Ga-Ramphere Village. 1:10'000 organized by Polokwane O Club

Went out to support POC with a local event near Moira i the old homelands outside Polokwane. About 150 people running on a street / bush map with a big hill in the middle.

Pretty warm day even though cyclone Dineo had just skimmed past the area. Steep hill from start to 2 also made it tuff. Had to wait in queues with the manual punching a few times (about 2-3 mins cumulative!). Also got caught in thorny bush 10-11. Otherwise lots of fun and lots of locals cheering us on.

Finished a long way down on Tim. Really suffered later in the day.

Thursday Feb 16, 2017 #

5 PM

Orienteering (Golden Harvest) 16:45 [2] 2.5 km (6:42 / km)
ahr:125 shoes: Salomon 3D Pro Royal #17

Checking control sites for upcoming schools league race.

Started breaking in a new pair of 3D Pro's... my 17th pair of these shoes!

6 PM

Road Running (Randburg ) 39:50 [3] 8.0 km (4:59 / km) +70m 4:46 / km
ahr:160 shoes: Asics DynaFlyte Grey/Lime

Easy jog around TT.

Wednesday Feb 15, 2017 #

6 AM

Mountain Biking (Cradle) 3:30:07 [3] 84.01 km (24.0 kph)
ahr:110 shoes: Specialized Epic FSR Mthn 2014

Cradle ride. Our vis Elandsdrift, then chicken farm road, dolomite road, caves road to Origins and u-turn back via Elandsdrift.

Av 23.9
Mx 60.5

1 PM

Gym (Bio) 1:00:00 [3]

Monday Feb 13, 2017 #

5 PM

Orienteering (Heronbridge College) 12:56 [3] 2.1 km (6:10 / km)
ahr:145 shoes: Salomon Sense Pro 2 Blue

Ran the senior boys course from today's schools league at Heronbridge College.

Sunday Feb 12, 2017 #

7 AM

Trail Running race (Hedianga) 1:41:53 [4] 14.3 km (7:07 / km)
ahr:154 shoes: Salomon Sense Mantra 4 blue/gr

Hedianga Beast trail race. Very hilly and rocky with too many uphills up and down the ridge to keep count. Started off well but already taking strain from about 7km. Had a bad patch after 12k or so. Legs heavy and a bit dehydrated after yesterday's cycle.

Saturday Feb 11, 2017 #

9 AM

Mountain Biking (Braamfontein Spruit) 3:53:31 [3] 69.06 km (17.7 kph)
shoes: Specialized Epic FSR Mthn 2014

Up the spruit to Alberts Farm and back down from Emmarentia. Nice heat training.

Av 17.7
Mx 66.3

7 PM

Orienteering (De Vos Farm) 19:55 [3] 2.5 km (7:58 / km)
ahr:144 shoes: Salomon Fellraiser yellow / bl

ROC night training at De Vos Farm. Compass and bearing focus with constant changes of direction.

Friday Feb 10, 2017 #

7 PM

Road Running race (Randburg Valentines) 45:01 [4] 10.0 km (4:30 / km)
ahr:166 shoes: Asics DynaFlyte Grey/Lime

Randburg Valentines race.

Saw Michelle and Shelly before the start, but am sure there were many more out there in the masses. Got caught by Dale at 3km and diced with him for a while before he pulled away.

Kept a steady pace all the way through, except a slow section up the 5 - 6km mini hill. Had a reasonably strong finish. Ended up running a minute faster than I expected, so happy with the run.

Car thieves were busy whilst we were running, with a car a couple away from mine disappearing.

Road Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Asics DynaFlyte Grey/Lime

Thursday Feb 9, 2017 #

7 AM

Mountain Biking (Lanseria) 1:51:43 [3] 32.98 km (17.7 kph)
shoes: Specialized Epic FSR Mthn 2014

Chartwell, Lanseria and back Chartwell again.

Av 17.7
Mx 59.9

6 PM

Road Running (Fairfield ) 31:00 [3] 5.92 km (5:14 / km)
ahr:152 shoes: Asics DynaFlyte Grey/Lime

Loop through Fairfield estate.

Wednesday Feb 8, 2017 #

1 PM

Gym (Bio) 1:00:00 [3]

Tuesday Feb 7, 2017 #

Note
(sick)

Monday Feb 6, 2017 #

5 PM

Orienteering (Parktown Boys) 10:30 [3] 1.7 km (6:11 / km)
ahr:172 spiked:24/24c shoes: Salomon Sense Pro 2 Blue

Parktown Boys - Ran the senior boys course after the schools League race. Steep, lots of climb in the first loop.

Sunday Feb 5, 2017 #

9 AM

Orienteering race (Woodlands) 22:23 [4] 3.3 km (6:47 / km)
ahr:165 shoes: Salomon Sense Mantra 3 grey/or

Woodlands Office Park - Urban #2

First race of the season, but didn't put together the greatest of performances. Started off well on an easyish course, but lacked any spring in my step or any speed.

First mistakes creeped in towards the end of the first loop in the northern reserve section. First didn't take the straightest line to 9, then lost concentration when I saw people stepping through uncrossable flowerbeds. :-(

Lost map contact to 13 and turned left between buildings 1 too early, 15 secs. Then big mistake running 14-16. Had to come back for 15, another 45 secs. Started catching lots of people on this last section, which was also a distraction. Tim won in under 18. Was two mins behind Alex, so still 1 min lost due to slow speed. brad and Paul snuck in ahead of me.

Saturday Feb 4, 2017 #

8 AM

Trail Running race (Valhalla) 21:53 [4] 5.0 km (4:23 / km)
ahr:175 shoes: Salomon Sense Mantra 3 grey/or

New parkrun at Valhalla to replace Voortrekker Monument which closed last week. Nice course, starting off with fields before moving onto narrow rough tracks. 1 and a half loops. Finished 9th, but thought I'd be about 20s faster after a good start.

29/22

5 PM

Orienteering (De Vos Farm) 21:04 [4] 3.31 km (6:22 / km)
ahr:151 shoes: Salomon Fellraiser yellow / bl

SOS Orienteering event at De Vos Farm with a 30 min score format. Went clockwise around the area and thought I had the best route but just a minute slower than Tim, Eugene and Brad. Damp in places but nice area and the map is more readable. Overshot 1 control.

Friday Feb 3, 2017 #

4 PM

Trail Running (Emmarentia ) 30:07 [3] 5.73 km (5:15 / km)
ahr:161 shoes: Salomon Sense Mantra 3 grey/or

Loop of Emmarentia park, clockwise.

5 PM

Paddling (Emmarentia ) 1:00:00 [3] 9.0 km (6:40 / km)
shoes: K1 (CS Maxi)

9 short laps

Thursday Feb 2, 2017 #

6 PM

Road Running (Randburg) 37:00 [4] 8.0 km (4:38 / km) +70m 4:26 / km
ahr:169 shoes: Asics DynaFlyte Grey/Lime

Started late after some bad traffic. Very quiet first lap, with a looming thunderstorm. It finally broke at the 5km mark and I was running in rivers by the 6. AsI hit the field it started hailing and I even had a few close lightnight strikes to encourage me into a fast time. Managed negative splits for the 2nd half. :-D

Wednesday Feb 1, 2017 #

1 PM

Gym (Bio) 1:00:00 [3]

« Earlier | Later »