Training Log Archive: nmulderIn the 30 days ending Jun 30, 2009:
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Tuesday Jun 30, 2009 #
Orienteering (Siror / Tondadico) 14:38 [4] *** 2.5 km (5:51 / km) +42m 5:24 / km
14c shoes: Salomon 3D Pro green/black #11
1010 - Sprint training. I set off all the juniors at 90s intervals then left last to chase them down. Nice sprint map, with lots of small buildings in ancient villages. Lots of route choice and navigation makes it really enjoyable.
Orienteering warm up/down 8:00 [2] 0.5 km (16:00 / km)
shoes: Salomon 3D Pro green/black #11
Warmup before sprint.
Orienteering (Passo Cereda) 1:10:00 [1] *** 3.4 km (20:35 / km) +340m 13:44 / km
18c shoes: V-J Integrator Black/Red
1630 - Ran the Italian middle distance from 2006. Bit of a suprise to discover there were no stakes in the forest. The map is also badly outdated, with some problems already when it was new. Followed behind the last few girls, talking them through each leg, which seemed to help a lot due to the changes since 2006. Came across snow in one place, with lots of trees down over the whole area due to the snow last winter.
Monday Jun 29, 2009 #
Orienteering (Passo Cereda) 1:30:00 [2] *** 4.3 km (20:56 / km) +227m 16:34 / km
19c shoes: V-J Integrator Black/Red
1020 - Middle distance training just outside the chalet where we're staying. Quite a technical area, with lots of green on one half of the map and steep rocky ground on the other. Ran behind most of the girls at various stages and finished off chasing Bradley through the last 4 controls.
Orienteering (San Martino Sud) 1:25:00 [1] *** 4.7 km (18:05 / km) +348m 13:12 / km
20c shoes: V-J Integrator Black/Red
1450 - Middle training (stakes, no controls), adjacent to the JWOC map. Got the distinct impression that an ARacer designed this course. Incredible views and some rather trecharous and beautiful gorge crossings, whitewater cascades and all. Lots more rock, but the juniors seem to be getting the hang of it.
Sunday Jun 28, 2009 #
Road Running 30:26 [2] 5.0 km (6:05 / km) +3m 6:04 / km
shoes: Salomon 3D Pro green/black #11
07h00 - Ran from the Venice camp ground down the road and back with Sarah and Jess H. Not the most scenic part of the area, with big industrial plants (Alcoa). Extremely flat.
Saturday Jun 27, 2009 #
Note
It was raining this morining, so no enthusiasm for training. Got in lots of walking however around Venice. Pity I didn't have the O' map.
Thursday Jun 25, 2009 #
Road Running 36:09 [3] 6.74 km (5:22 / km)
shoes: Asics Gel Nimbus 2007
0820 - Short run around Fairland before heading for the airport.
Wednesday Jun 24, 2009 #
Road Running hills 22:56 4.42 km (5:11 / km)
shoes: Asics Gel Nimbus 2007
0845 - Cold morning. Did a 13m warm-up, then 5 x 170m hill sprints up 11th from the triangle to the 'slow' sign.
Splits were 41s, 40, 41, 40 and 38.
Splits were 41s, 40, 41, 40 and 38.
Tuesday Jun 23, 2009 #
Road Running 31:25 [4] 6.94 km (4:32 / km)
shoes: Asics Gel Nimbus 2007
0820 - Fast run through Berario.
Gym (Bio) 1:00:00 [3]
Sunday Jun 21, 2009 #
Orienteering 2:00:00 [1] 12.0 km (10:00 / km)
shoes: Salomon 3D Pro black #9
In the early morning, spent about 2 hours putting out 30 control flags for Long distance champs. Also collected them again in the afternoon, another 2 hours, but not all of it was running.
Saturday Jun 20, 2009 #
Event: Gauteng Champs
Note
Spent 4hrs Saturday morning putting out stakes for Sunday's race.
Orienteering race (Gauteng O' Champs) 29:07 [5] *** 3.9 km (7:28 / km) +100m 6:37 / km
spiked:15/17c shoes: Salomon 3D Pro yellow #10
1330 - Gauteng Middle Distance Champs. Had a good run at full speed, as fast as the rocky terrain would allow. Only 1 small (# 4 - wrong route into control) and 1 medium (# 7 - didn't read crags on map properly, ended up below control) mistake, costing about 30s in total. Mistake at #7 was probably loss of concentration on sighting Alex (3 mins ahead) for the first time. Caught him at 12. Then felt tired going to 14, the only real long leg of the course. Was 1st, with Jeremy just under 3 mins behind.
Thursday Jun 18, 2009 #
Note
A final 40 mins of mapping. Grand total of 35h10. Then got totally soaked and hailed on whilst tagging controls.
Wednesday Jun 17, 2009 #
Note
8 hours of mapping.
This is a total of 34.5h so far. Only 0.5h to go (ran out of day light today).
This is a total of 34.5h so far. Only 0.5h to go (ran out of day light today).
Tuesday Jun 16, 2009 #
Orienteering race (Heron Bridge) 16:34 [4] 3.0 km (5:31 / km)
0900 - JWOC Fundraiser. Nice and fun, instead of punching the controls, we had to write down the country whose flag was pinned to the stake. It helped when the flags were facing the right direction, didn't need to go right up to it then. =)
Note
6.5 hours of mapping
Monday Jun 15, 2009 #
Gym (Bio) 1:00:00 [3]
1000 - Back to biokinetics after a 3 week break. Have lost some of the strength.
Sunday Jun 14, 2009 #
Orienteering (Hennops Valley) 50:00 [1] *** 4.0 km (12:30 / km)
shoes: Salomon 3D Pro yellow #10
0800 - Putting out controls for the final JWOC training session. We did a corridor exercise, followed by a 1-man relay (3 legs) making use of a line course, contour-only map and a compass / pacing on a blank map.
Note
4 hours of mapping
Saturday Jun 13, 2009 #
Road Running 35:55 [3] 6.71 km (5:21 / km)
shoes: Asics Gel Nimbus 2007
0740 - Hilly run along Cedar. Can feel the altitude after more than 2 weeks away.
Note
1500 - 2.75 hours of mapping.
Friday Jun 12, 2009 #
Note
(rest day)
Spent the last 2 days travelling back home. Am rather tired after 2.5 weeks of O', but already itching to train again.
Pity I couldn't also get to Forssa and Jukola, but I had to go home at some stage.
Pity I couldn't also get to Forssa and Jukola, but I had to go home at some stage.
Wednesday Jun 10, 2009 #
Orienteering race (Salo) 18:02 [5] *** 3.15 km (5:43 / km) +70m 5:09 / km
spiked:17/19c
0936 - The Nordic Champs / World Cup Sprint Qualies. I had a fair run, making one route choice error from #1 to #2, (30 secs) and then a hesitation and double-back after leaving #15 (10 secs). Overall I felt good, going hard and reading the map the whole way with no real errors. However, I still ended up last in my heat by a far margin, more than 4 mins off the pace. It was just too damn fast for me. Looks like my predictions were pretty close, you needed to finish 27s - 40s within the winner on the heats to qualify for the final.
Orienteering warm up/down 20:00 [2] 2.5 km (8:00 / km)
Tuesday Jun 9, 2009 #
Orienteering race (Uurmaki) 50:52 [4] **** 6.05 km (8:24 / km) +260m 6:55 / km
spiked:18/21c shoes: V-J Integrator Black/Red
1202 - Today was the Middle distance in the World Cup. 121 men racing one course, a phenomenally high number. This meant we were set off at 1-min intervals, which led to some good following for the weaker runners, which wasn't great for me. There was also a butterfly, which helped a bit, but not enough to overcome the 1-min interval problems.
However, I had a fairly good run, with few mistakes (no big ones! Only 3 smaller ones) on very complex terrain. Lots of the top guys messed up again today. I was able to keep contact with the map for most of the course, and when not, I was still confident about my direction and distance. I finished 113th of the 121. Had a NZL, GER, EST, IRE, BLR, ITA and even a Swede behind me. I should maybe have been about 5 places and 3 minutes further up, but I am still satisfied (for now). Once again, I lost time by being slower in the terrain (although improved already from Long) and by not running in a straight enough line (too much pinball running).
The GPS tracking once again did a superb job of tracking me and the others. Definitely the best tracking of a race yet and an important step for O'. Results, splits and tracking are here.
Tomorrow morning is the Sprint Qualie. I have never been no certain that I will NOT make the final. There are 41 competitors in each of the 3 heats, with only 11 going through from each. I think you'll need to be within 35 - 45 secs of the winner in each heat to qualify.
However, I had a fairly good run, with few mistakes (no big ones! Only 3 smaller ones) on very complex terrain. Lots of the top guys messed up again today. I was able to keep contact with the map for most of the course, and when not, I was still confident about my direction and distance. I finished 113th of the 121. Had a NZL, GER, EST, IRE, BLR, ITA and even a Swede behind me. I should maybe have been about 5 places and 3 minutes further up, but I am still satisfied (for now). Once again, I lost time by being slower in the terrain (although improved already from Long) and by not running in a straight enough line (too much pinball running).
The GPS tracking once again did a superb job of tracking me and the others. Definitely the best tracking of a race yet and an important step for O'. Results, splits and tracking are here.
Tomorrow morning is the Sprint Qualie. I have never been no certain that I will NOT make the final. There are 41 competitors in each of the 3 heats, with only 11 going through from each. I think you'll need to be within 35 - 45 secs of the winner in each heat to qualify.
Orienteering warm up/down 20:00 [2] *** 2.0 km (10:00 / km)
shoes: V-J Integrator Black/Red
Good warm-up in the terrain.
Monday Jun 8, 2009 #
Orienteering (Kokkila) 44:03 [2] 4.1 km (10:45 / km) +112m 9:27 / km
shoes: V-J Integrator Black/Red
1100 - Took an easy jog across the model area for the Middle Distance. Didn't want to push it too hard, but it also meant my focus wasn't 100%. Do major blunders, but nice to have a good look at the mapping.
Frisbee intervals (Car park) 5:00 [0] 0.8 km (6:15 / km)
1345 - A few minutes of Frisbee with the Kiwis to kill time. Note: No hired cars were damaged during the performance. This was followed by a casual walk around the Sprint Model. The mapper has some weird ideas on what is 100% white.
Sunday Jun 7, 2009 #
Orienteering (Koivisto) 41:26 [3] **** 4.91 km (8:26 / km) +128m 7:28 / km
spiked:12/14c shoes: V-J Integrator Black/Red
1215 - I ran the Open 5 course at the public event today (It was the NOC Relay - no RSA team :-( to chase Germany 2 and Ireland). The Open course used the same part of the areas as the latter half of yesterday's long. It was nice to get back into the area. I ran much better, with speed comfortably down to 8 min/km. No major mistakes, and few minor ones as well. Nice to be running once again at 1:10'000.
And it is a nice sunny day. I can finally wear a pair of shorts.
Rest day tomorrow (I'll go to the model area) then Middle WC on Tuesday and Sprint WC on Wednesday.
And it is a nice sunny day. I can finally wear a pair of shorts.
Rest day tomorrow (I'll go to the model area) then Middle WC on Tuesday and Sprint WC on Wednesday.
Saturday Jun 6, 2009 #
Orienteering race (Toppjoki) 2:24:56 [4] **** 15.32 km (9:28 / km) +520m 8:05 / km
spiked:18/29c shoes: V-J Integrator Black/Red
1044 - Nordic Champs Long Distance, Salo Finland. I had a fair run, with a few big mistakes and lots of small ones. I finished 63rd of 73 starters, beating Neil of Ireland by 38s! Yay! (I see revenge on the horizon however). If I take away the 2 big mistakes, I only move up 2 positions however, as there was a major gap between 2h00 and 2h20. From there, I'd need to improve my micro-o in the circle (was standing less than 20m away from control on many ocassions), but would still be 10 minutes off the middle of the field.
I had a fair start, one or two wobbles on the way to 1st control (long leg). Settled down, but few more wobbles at 3, 4, 6 before my first big one at 7 (compass!!! - also got distracted, 5 min mistake). I beat Mats Troeng to 8 (highlight of the day). Next big wobble was going into 11, the common control, which cost me a full 10 minutes. I couldn't read anything to start with, and even then, I still found the control a bit by luck. Once again, I had beeen less than 30m away from it right at the beginning. Things settled down nicely after then, with no further major or middle-type wobbles, just a few seconds here and there.
Felt strong on the last loop after the spectator, which means my stamina is at least there. The only problem is speed on the terrain, which was poor. I don't have enough confidence in my ankles and general stability over the rocks and moss.
Results, splits and GPS tracking are available here. Great use of online GPS tracking. Also rather embarrassing for me.
Oh, and it rained on me again. But only for a few minutes this time.
I had a fair start, one or two wobbles on the way to 1st control (long leg). Settled down, but few more wobbles at 3, 4, 6 before my first big one at 7 (compass!!! - also got distracted, 5 min mistake). I beat Mats Troeng to 8 (highlight of the day). Next big wobble was going into 11, the common control, which cost me a full 10 minutes. I couldn't read anything to start with, and even then, I still found the control a bit by luck. Once again, I had beeen less than 30m away from it right at the beginning. Things settled down nicely after then, with no further major or middle-type wobbles, just a few seconds here and there.
Felt strong on the last loop after the spectator, which means my stamina is at least there. The only problem is speed on the terrain, which was poor. I don't have enough confidence in my ankles and general stability over the rocks and moss.
Results, splits and GPS tracking are available here. Great use of online GPS tracking. Also rather embarrassing for me.
Oh, and it rained on me again. But only for a few minutes this time.
Orienteering warm up/down 15:00 [2] *** 1.5 km (10:00 / km)
shoes: V-J Integrator Black/Red
Warm up.
Friday Jun 5, 2009 #
Orienteering (Angelniemen Ankkuri) 49:35 [3] *** 4.69 km (10:34 / km) +170m 8:57 / km
shoes: V-J Integrator Black/Red
1500 - Model event for the NOC Long tomorrow morning (I really don't enjoy 1:15'000 scale maps!). Went okay, nice area with some sheets of bare rock in the forest. Quite runnable apart from the odd cliff at the edge. No major problems today, but I was going reasonable slow. Oh, and surprise surprise, it was raining.
I'm going to get flattened by the rest of the field at NOC tomorrow. The only country present whereI stand even a vague hope of beating their runners tomorrow is Ireland (i.e. some of them will need to make big mistakes). I've also got a fairly late start, just ahead of the Red Group, so I definitely will be finishing after the race winner is in and when they've started packing up.
I'm going to get flattened by the rest of the field at NOC tomorrow. The only country present whereI stand even a vague hope of beating their runners tomorrow is Ireland (i.e. some of them will need to make big mistakes). I've also got a fairly late start, just ahead of the Red Group, so I definitely will be finishing after the race winner is in and when they've started packing up.
Thursday Jun 4, 2009 #
Note
(rest day)
Off to Finland now for NOC / World Cup. I've got 7 WOCs under my belt, but somehow this is only my 1st WC as a competitor.
Have added results and splits to last weeks races.
Have added results and splits to last weeks races.
Wednesday Jun 3, 2009 #
Orienteering long (Brazda (Slovakia)) 1:53:42 [3] ***** 8.0 km (14:13 / km) +417m 11:16 / km
spiked:5/12c weight:79kg shoes: V-J Integrator Black/Red
1230 - My first O' run in Slovakia, I can tic another country off the list! This was the selection race for the Czech national team for Long Distance. Course was 16.3km, 3 maps and 31 controls. I only got as far as #12 before I headed back for the finish. Lets just say that I had a very, very bad day at the office. The terrain was typical of the long distance, lots of sink holes. There was also a fun section of semi-open / scattered green bush that is very hit or miss as to whether you pass through it or not. This might end up being a twist in the tale when we get to the WOC Long Final, as you can easily loose 30 - 60s by being unlucky with the vegetation.
In the end a beautiful area, but I was too mentally frustrated to appreciate it for it's orienteering potential.
In the end a beautiful area, but I was too mentally frustrated to appreciate it for it's orienteering potential.
Tuesday Jun 2, 2009 #
Note
My knee niggle seems to have worked itself out nicely, as I haven't felt is once since arriving in Hungary. That's now been made up for by nettle itch. My knees haven't stopped itching, although ultra-hot showers seem to help. Is it just my route choices or does everyone suffer this bad?
Skipped the morning training session. Needed some rest for my itchy knees.
Skipped the morning training session. Needed some rest for my itchy knees.
Orienteering (Olasz-kapu - Tar-ko) 1:18:49 [2] *** 7.0 km (11:16 / km) +364m 8:56 / km
spiked:29/38c shoes: V-J Integrator Black/Red
1530 - Control picking. The training course was actually much longer (7.9k) and more controls (45). I wasn't up for it however, so I cut off one or two short loops and went at a nice steady pace, focusing on the nav instead. Map (which borders on Middle F and Relay as well) is a bit oldish, with many veg changes. Mapping of rock features was a bit strange (or absent) in places. Nice area if the map were more updated and if I was there outside the nettle season. One wet branch sent me face first into a clump.
C • 63km 2
Monday Jun 1, 2009 #
Orienteering race (Herman Relay) 55:28 [5] *** 6.8 km (8:09 / km) +300m 6:41 / km
spiked:11/16c shoes: V-J Integrator Black/Red
1056 - Ran the Herman O' Relay in the Bukk Moutains in Hungary (Tekenos map), next door to the Relay area for WOC. Teamed up with a Polish guy and Kiril. After 1st leg we were about 8 - 10th out of about 20 teams. Kiril then took over and had a snorter catching 4 minutes on the leaders to bring us home 50s behind the Austrian leaders. PRESSURE!!!!! Well, not really, as I didn't stand a chance. Kovac caught me by the start control, but we had different gaffles through the first few controls. I dropped a few more places despite running well until # 6 where I had my first mistake (20s). On the way back I was a bit slower in speed, then made a big mistake at # 9 (2 min). I was clean from there in. Don't know what our final position was. 7th? 8th?
Overall though a good run, with only 3 - 4 mins lost overall. I was running well, can feel that my speed is already better than normal. Now to find the next gear.
We finished 6th! Looks like I didnt loose any further places after 1/2 way Results and Splits.
Overall though a good run, with only 3 - 4 mins lost overall. I was running well, can feel that my speed is already better than normal. Now to find the next gear.
We finished 6th! Looks like I didnt loose any further places after 1/2 way Results and Splits.
Orienteering warm up/down 8:00 [2]
shoes: V-J Integrator Black/Red
Warmup before the relay. Still very wet weather, which didn't help... and Kiril caught me a bit off guard with his fast run.
Orienteering intervals (Hollosteto) 52:19 [5] *** 7.5 km (6:59 / km) +130m 6:25 / km
spiked:21/26c shoes: V-J Integrator Black/Red
1636 - Interval training on the Hollosteto map, near the Middle & Long Qs. Four sets of intervals of 1.5 to 2.3km, with most of the legs slightly downhill. Walk 300-400m to next start. Great training. I had a good run, although the last interval was very scrappy. The intervals were quite long as well. 6 min/km for the first two, before I started slowing down. :-(
A - 1.5 - 8.49
B - 2.3 - 14.04
C - 2.1 - 14:48
D - 1.6 - 14.28
A - 1.5 - 8.49
B - 2.3 - 14.04
C - 2.1 - 14:48
D - 1.6 - 14.28
Orienteering 15:00 [2] 1.5 km (10:00 / km)
shoes: V-J Integrator Black/Red
To the start and a long one back from the finish.