Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 30 days ending Apr 30, 2011:

activity	#	time	miles		km		+m
Mountain Biking	8	15:59:22	208.53	(13.0/h)	335.59	(21.0/h)	3721
Orienteering	14	15:51:48	52.98	(17:58)	85.27	(11:10)	962	37 /	41c	90%
Gym	8	8:00:00
Paddling	4	4:22:24	30.08	(8:43)	48.41	(5:25)
Trail Running	3	3:00:45	19.82	(9:07)	31.89	(5:40)	417
Road Running	5	2:54:27	21.42	(8:09)	34.47	(5:04)	488
Adventure Racing	1	1:35:57	13.86	(6:55)	22.3	(4:18)	405
Track / Speed Work	1	18:56	2.49	(7:37)	4.0	(4:44)
Total	44	52:03:39	349.17		561.93		5993	37 /	41c	90%
[1-5]	43	51:03:39

5:46

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Saturday Apr 30, 2011 #

7 AM

Orienteering 1:15:00 [2] 5.0 km (15:00 / km)
shoes: Salomon 3D Pro khaki #12

Set out controls for 3rd and 4th exercises.

10 AM

Orienteering (Middeldam) 45:00 [1] 3.5 km (12:51 / km)
shoes: Salomon 3D Pro khaki #12

The squads ran the first two exercises at Middeldam. An attack point training and interval training in groups. I did a bit of shadowing, cutting corners.

From Orienteering Training

3 PM

Orienteering (Langkloof) 1:00:00 [1] 5.0 km (12:00 / km)
shoes: Salomon 3D Pro khaki #12

Next 2 exercises for the squads. First a corridor course and then a control picking.

From Orienteering Training

Friday Apr 29, 2011 #

9 AM

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

2 PM

Orienteering 1:00:00 [2] 4.0 km (15:00 / km)
shoes: Salomon 3D Pro khaki #12

Set out controls for the first two exercises of the National training camp at Belfast.

Thursday Apr 28, 2011 #

8 AM

Mountain Biking 55:00 [2] 18.3 km (20.0 kph) +364m
shoes: Specialized Epic Expert 2010

Out to Buccleuch.

Mx 47.4.

Wednesday Apr 27, 2011 #

Event: Gauteng Sprint 6 - Esselen Park

10 AM

Orienteering race (Esselen Park) 22:10 [4] 4.4 km (5:02 / km) +101m 4:31 / km
ahr:166 max:185 shoes: Salomon 3D S-Lab Red/Yel #2

New map at Esselen Park. Lots of fast running, with a few tricky areas around the train tracks. Got off to a decent start, fair speed, but poor reading ahead on the map. Made 1 noticeable mistake on #21, of about 10 secs. Otherwise just slow through the short, tricky controls.

Nice course, but just a tad (1km) too long.

TE 3.7, Epoc 142, 339 kcal.

From Orienteering Maps

C • Climb 4

MEN - Splits

Tuesday Apr 26, 2011 #

9 AM

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

6 PM

Road Running 29:12 [1] 5.17 km (5:39 / km)
ahr:115 max:134 shoes: Asics Gel Nimbus 2007

Ran to Sunninghill TT, but gate locked and nobody there. Seems like everyone on holiday. Did a short loop of the course and back home anyway.

TE 1.4, Epoc 11, 129 kcal.

C • Where is it normally? 2

Monday Apr 25, 2011 #

9 AM

Orienteering (Cinderella Dam) 1:00:00 [0] 3.0 km (20:00 / km)
shoes: Salomon 3D Pro khaki #12

ROC training event. Followed a defence force member round the novice course. Very tough coaching, but he was getting the hang of it towards the end.

4 PM

Track / Speed Work (Wits Ed Campus) 11:56 [3] 3.0 km (3:59 / km)
ahr:153 max:181 shoes: Salomon 3D S-Lab Red/Yel #2

The second National Squad 3000m time trial.

Was quite disappointed with my time, thought I could be at least 30s faster. Pretty much equal lap times with the 1st time trial in Feb.

Kms - April / Feb
1) 3.48 / 3.47
2) 4.02 / 4.06
3) 4.06 / 4.04

Laps - April / Feb
1) 0.39 / 0.42
2) 1.32 / 1.30
3) 1.36 / 1.34
4) 1.34 / 1.39
5) 1.37 / -
6) 1.40 / 3.14
7) 1.39 / 1.39
8) 1.36 / 1.35

TE 2.7, Epoc 58, 152 kcal.

Track / Speed Work warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Salomon 3D S-Lab Red/Yel #2

Sunday Apr 24, 2011 #

8 AM

Mountain Biking race (Babbas Lodge) 2:21:51 [4] 60.81 km (25.7 kph) +460m
ahr:152 max:166 shoes: Specialized Epic Expert 2010

Went out to Babbas Lodge with Nathan. A bit of rain in the last few days, but not raining on the morning. Still lots of puddles and mud, but nowhere near as bad as the Jan race.

New start point, followed immediately by a river crossing, so a bit of fun. I got out clear, but then waited up for the lead bunch to form. Seven to start with, but I quickly dropped off the back, whilst Nathan stayed with them. Got caught by another guy and we sort of worked together, picking up the pieces as the lead bunch blew apart.

Caught Nathan on the hill on the first lap, with the 3 of us staying together most of the way from then on. Caught more riders so that we were racing for 4,5 and 6th. I was just able to stay with the group, but didn't contribute much, just focusing on not blowing. The two of them eventually pulled away and the 2nd lap hill, but I stayed in sight and finished less than a minute down.

There was 1 course change just before the end of lap 1, taking out the loop around the fence. So about 2.5km and 5 min shorter per lap. Went through half-way at 1:10:04, more or less identical to the fastest ever (accounting for the shorter course). However, didn't blow this time on the second lap and almost matched splits (1:11:46), so a big improvement overall. Would have been a PB by about 10 mins.

Finished 6th overall and 1st Sub-vet. Won a nice Ocean Basket gift voucher. Nathan got 1st looser place (4th).

Av 25.6, Mx 43.6

TE 4.0, Epoc 173, 1856 kcal.

Results

Mountain Biking warm up/down 28:00 [2] 7.0 km (15.0 kph)
shoes: Specialized Epic Expert 2010

C • Sub-vet 2

Saturday Apr 23, 2011 #

3 PM

Orienteering (Kloofendal) 1:30:00 [2] 4.5 km (20:00 / km)
shoes: Salomon 3D Pro khaki #12

Squad training at Kloofendal. Set out the controls and then collected them after the last runner. Late notice, so only 5 participants.

Did a 1-man relay / hill interval session first. 4 intervals of 700m - 800m, 3 controls, with about 25m of climb, generally all in 1 leg. About 2 min rest between intervals. Worked very well, gave the squad some good hill work.

2nd exercise after about 5 mins rest. 1.5km or so of Map Memory. 7 controls. A few tired minds out there.

Friday Apr 22, 2011 #

7 AM

Mountain Biking long 4:33:06 [2] 100.78 km (22.1 kph) +1100m
ahr:109 max:151 shoes: Specialized Epic Expert 2010

Long team ride with Mac and Nathan on a nice cool day. From Sunninghill out to Blue Hills, Rooihuiskraal and Irene. Got on the tracks next to the railway and then out to the R21 and the farms beyond it before getting to Arrie's General Dealer near Bapsfontein. Stopped at the R21 Wimpy before coming home via Olifantsfontein and Midrand. Nice fun ride.

Av 22.1, Mx 60.8

TE 1.9, Epoc 22, 1805 kcal.

Thursday Apr 21, 2011 #

8 AM

Road Running 26:18 [1] 4.7 km (5:36 / km) +57m 5:17 / km
ahr:138 max:167 shoes: Asics Gel Nimbus 2007

Mmm. Looks like this log got lost in the big crash...

Short easy run around Sunninghill to loosen up.

TE 1.0, Epoc 0, 53 kcal.

12 PM

Mountain Biking 1:07:09 [2] 22.53 km (20.1 kph) +338m
ahr:103 max:137 shoes: Specialized Epic Expert 2010

Ride around Sunninghill and Allandale.

Av 20.1, Mx 53.

TE 1.5, Epoc 12, 370 kcal.

6 PM

Paddling (Dabs TT) 51:39 [4] 10.0 km (5:10 / km)
shoes: K2 (Renegade)

Paddled with Nathan. New PB for the time trial, about 9 secs faster than my previous one with Mac. Had a fair start and found ourselves in bunch #2, with 5 other boats. All boats worked well together. Almost got dropped on lap 5, but got back on until the end sprint.

Paddling warm up/down 10 [3] 1.7 km (6 / km)
shoes: K2 (Renegade)

Wednesday Apr 20, 2011 #

8 AM

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

7 PM

Road Running race (Noordheuvel 10) 45:31 [4] 10.0 km (4:33 / km) +237m 4:04 / km
ahr:152 max:178 shoes: Asics Gel Nimbus 2007

A very tough course from Noordheuvel Hoerskool. Tougher than all the other 10s & 15s in the area, with giant rollercoaster stuff the full distance. Lots of local school kids, all incredibly fast. Passed about 10 junior girls in the last 4km, and still many more ahead.

4.14
4.54
4.13
4.26
5.00 - 22.50
4.21
4.39
3.54
9.44 - 22.41

Nice negative splits. Paced myself well on 1st half. Ran this race 3 year ago, 53:33, so took 8 mins off... 8-)

TE 3.9, Epoc 156, 446 kcal.

Road Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Asics Gel Nimbus 2007

Tuesday Apr 19, 2011 #

9 AM

Mountain Biking 1:47:45 [2] 35.92 km (20.0 kph)
ahr:107 max:149 shoes: Specialized Epic Expert 2010

Lot of exploring out beyond Beaulieu.

Av 20.0 Mx 62.7
TE 2.0, Epoc 25, 711 kcal.

6 PM

Road Running (Sunninghill TT) 15:54 [3] 4.0 km (3:59 / km) +58m 3:42 / km
ahr:162 max:187 shoes: Asics Gel Nimbus 2007

Good bunch at the front this evening, including Nathan. I managed to keep in contact with him and drop the rest on the hill so that we finished 1 & 2. Nicely paced for the first few kms, then speeded up. Only 7 secs off my PB.

1 - 4.15
2 - 3.45
3 - 4.14
4 - 3.40

TE 3.0, Epoc 75, 132 kcal.

Very sad, a sub-16 only gets me to TE 3 :-(

Looks like my HRmax has also decided that I'm another year older.

C • Hill split 5

Road Running warm up/down 17:24 [2] 2.8 km (6:13 / km)
shoes: Asics Gel Nimbus 2007

Monday Apr 18, 2011 #

Event: SA National Squad 3000m Time Trial 2

9 AM

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

6 PM

Paddling (Emmarentia) 1:03:00 [2] 11.0 km (5:44 / km)
shoes: K2 (Renegade)

Paddling in the cold with Jane. Nice decent pace. Laps seem to go faster at night.

The 3000m squad time trial was postponed - waterlogged pitch. Moved to next week.

Sunday Apr 17, 2011 #

Event: Gauteng Sprint 5 - UJ Campus

8 AM

Adventure Racing race (Kinetic Amazingwe) 1:35:57 [3] 22.3 km (4:18 / km) +405m 3:57 / km
ahr:145 max:171 shoes: Specialized Epic Expert 2010

Raced as Team First Ascent Cyanosis with Nathan and Jane. Lots of heavy rain yesterday, so extremely muddy! Still nice, cool and overcast though.

Race started with a 1km urban sprint-o around the Amazingwe resort. Lots of fun, and it gave us a clean gap going onto the first MTB leg down to Harties. By chance, we ended up riding the exact same tracks as we ran in our team training two weeks ago. Slippery mud, overgrown grass, but fun. Did a quick paddle on the dam and saw that we had about a 4 min lead on a chasing pack of about 5 teams. Route back to Amazingwe was also fun with lots of sticky mud in places. Had to pick up the bike (+2kg of mud) and run for about 50m at one place. Final leg was a short 3km trail run on the hiking trail, with a long 100m+ flying fox over a valley.

Came home with about a 7 min lead over PJ and Johan. Good race, good teamwork. Looking forward to Expedition Africa.

Bike Stats: Tm 0:58:34, Dst 18.11, Av 18.5, Mx 46.5

Brand new S-works MTB shoes (in white!) are no longer brand new.

TE 3.3, Epoc 108. 1081 kcal.

Friday Apr 15, 2011 #

Note
(rest day)

First one since Wartrail.

Thursday Apr 14, 2011 #

5 PM

Trail Running (Emmarentia) 26:30 [2] 4.8 km (5:31 / km) +34m 5:20 / km
ahr:117 max:135 shoes: Salomon 3D S-Lab Red/Yel #2

Short easy loop around Emmies.

TE 1.5, Epoc 13, 190 kcal.

6 PM

Paddling (Dabs TT) 52:30 [4] 10.0 km (5:15 / km)
shoes: K2 (Renegade)

Paddled K2 with Jane. Just a fraction slower than the last few weeks with Nathan (8 secs) and Brian (2 secs). That's now 3 time trials in a row within 8 secs and the 4th fastest ever.

Wednesday Apr 13, 2011 #

8 AM

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

Tuesday Apr 12, 2011 #

7 PM

Orienteering race (Metrogaine) 1:34:12 [2] 16.4 km (5:45 / km) +236m 5:22 / km
ahr:127 max:157 shoes: Salomon Crossmax Red #1

AR.co.za's 10th birthday was celebrated with a Rogaine around the streets of Rivonia. Multiple choice questions at about 30 different check points.

Jane and I teamed up and got to about 2/3rd of them. Nathan got almost everything. 2nd and 1st places for the team! Lots of fun. Found a few new routes to ride now.

TE 2.2, Epoc 37, 484 kcal.

From Orienteering Maps

Monday Apr 11, 2011 #

9 AM

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

Sunday Apr 10, 2011 #

Event: Western Cape Championships - Long

11 AM

Orienteering race (Grabouw Klipdrif) 1:18:29 [5] 11.5 km (6:49 / km) +265m 6:07 / km
ahr:159 max:187 shoes: Inov-8 Oroc 280 #1

W Cape Long distance Champs.

Starts delayed by 50 mins, so I went out pretty close to midday. Thankfully, not as hot as previous day.

Lost about 10s at #2 (too far right) and 1 min to #24 (was heading for #26!). All other time differences down to micro route-choices.

Went out at a steady pace from the start, wanting to save myself for the second half. Felt decent and accelerated a bit to #8. Caught Jeremy (9 mins) at #11 and we ran together for a long stretch thereafter. This was good for the speed, especially on the downs where he pushed the pace.

We had a weird butterfly loop, for which everyone did the same order (?). Messed up here. Duh. Got away from Jeremy on the final hill. Finished strong.

First place. Mike and Brad next in about 6 mins behind.

TE 4.7, Epoc 238, 584 kcal.

From Orienteering Maps

Orienteering warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Inov-8 Oroc 280 #1

Course 1 - Splits

Saturday Apr 9, 2011 #

Event: SA Sprint Championships

Event: Western Cape Championships - Middle

8 AM

Orienteering (V&A Waterfront) 1:00:00 [1] 5.0 km (12:00 / km)

Was the controller for SA Sprint Champs at the V&A Waterfront. Probably ended up visiting each control 2 or 3 times during the morning. No major hitches apart from one gate that was unexpectedly locked.

From Orienteering Maps

3 PM

Orienteering race (Grabouw Klipdrif) 34:10 [4] *** 5.1 km (6:42 / km) +180m 5:42 / km
ahr:167 max:179 spiked:16/19c shoes: Inov-8 Oroc 280 #1

W. Cape O' Champs. Middle.

Legs were sore and tight after this weeks training and the training camp. Didn't feel so great after the morning's controlling as well, and the temp was well into the 30's. Then I also got to the start late...

Amazingly, didn't seem to affect the run though. Felt good after a short warm-up and got immediately into the map. Lost 5s on #2 (ran past), 5s on #6 (too low) and 20s on #17 (tried to go straight originally).

No other problems. Finished 1st, with Jeremy 2nd about 6 mins behind.

TE 4.2, Epoc 186, 437 kcal.

From Orienteering Maps

C • record points 3

Orienteering warm up/down 15:00 [2] 0.8 km (18:45 / km)
shoes: Inov-8 Oroc 280 #1

Course 1 - Splits

Friday Apr 8, 2011 #

11 AM

Orienteering (Lebanon) 30:00 [1] 2.0 km (15:00 / km)
shoes: Inov-8 Oroc 280 #1

Ex 4. Traffic light course. 1km. Put out controls, then collected.

Orienteering (Lebanon) 1:20:00 [1] 4.0 km (20:00 / km)
shoes: Inov-8 Oroc 280 #1

Ex 5. Multi-O. A bit of everything from the weekend rolled into 1. Set out the course, then went backwards around it to observe. Missed seeing a few people, so spent more time out there than I should have.

From Orienteering Training

Thursday Apr 7, 2011 #

11 AM

Orienteering (Lebanon) 30:00 [1] 1.6 km (18:45 / km)
shoes: Inov-8 Oroc 280 #1

National Squad training camp down in Cape Town.

First exercise a short line or corridor course. Shadowed some of the juniors.

Orienteering (Lebanon) 45:00 [1] 2.0 km (22:30 / km)
shoes: Inov-8 Oroc 280 #1

Second exercise: Contour map, 1.3km. Set up controls, then went back around the course to watch and collect.

Orienteering (Lebanon) 45:00 [1] 4.0 km (11:15 / km)
shoes: Inov-8 Oroc 280 #1

Ex 3. Control picking, with a bit of a corridor effect. Set up controls and then collected.

From Orienteering Training

Wednesday Apr 6, 2011 #

8 AM

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

7 PM

Trail Running race (Kinetic Night Trail) 36:33 [4] 8.0 km (4:34 / km) +153m 4:10 / km
ahr:159 max:187 shoes: Salomon 3D S-Lab Red/Yel #2

Back at Jackal Creek Golf Estate.

Off to a poor start in the mid-20s. Sore legs and stiff from last nights run. Didn't get a chance for a warm-up. Worked my way up the field slowly and felt stronger on the 2nd half, finishing approx. 8th or 9th.

The biggest surprise is that I was 17s faster than the last race here. (!).

Good results for ROC. Alex 3rd, Greg 5th (1st junior), Me, Stefan a couple places further back as 1st master.

TE 4.2, Epoc 189, 411 kcal.

Tuesday Apr 5, 2011 #

8 AM

Mountain Biking 1:11:51 [2] 24.73 km (20.7 kph)
ahr:111 max:144 shoes: Specialized Epic Expert 2010

Short ride around Bryanston

Av 20.6, Mx 60.2

TE 1.6, Epoc 16, 502 kcal.

6 PM

Road Running (Sunninghill TT) 16:08 [3] 4.0 km (4:02 / km) +56m 3:46 / km
ahr:167 max:182 shoes: Asics Gel Nimbus 2007

Fast start. Ran with Nathan to 2km, but then got dropped up the hill. Took strain here before recovering. HR is still low.

TE 3.2, Epoc 95, 245 kcal.

Road Running warm up/down 17:00 [2] 2.8 km (6:04 / km) +80m 5:19 / km
shoes: Asics Gel Nimbus 2007

Monday Apr 4, 2011 #

9 AM

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

Sunday Apr 3, 2011 #

Event: Gauteng Sprint 4 - Wilds

10 AM

Orienteering race (The Wilds) 22:47 [4] *** 2.67 km (8:32 / km) +180m 6:23 / km
ahr:165 max:181 spiked:21/22c shoes: Salomon 3D S-Lab Red/Yel #2

Sprint race. 1:4'000. Had a good run, making only 1 mistake, attacking the 5th control. Hit the wrong feature, but failed to use it effectively as an attack point for the correct one. Lost about a minute or so. Otherwise a good run, just a few occassions where I was a few metres off and not looking effectively when in the area. Got most of the route choices right, maybe should have stayed path from 11 to 12 as well.

Finished 2nd behind Alex, about 13 secs off. Dissapointed about my mistake as a result, but otherwise a fair run. Seems like all the others made big mistakes. Final running distance was 3.29km

TE3.6, 128 Epoc, 348 kcal.

From Orienteering Maps

C • splits 1

MEN - Splits

Saturday Apr 2, 2011 #

7 AM

Trail Running (Hartebeespoort) 1:57:42 [2] 19.09 km (6:10 / km) +230m 5:49 / km
ahr:128 max:187 shoes: Salomon Crossmax Red #1

Team training with Mac, Jane and Nathan. Ran from Big John's, around Oberon hill and then back on the Redstone tracks.

TE 2.1, Epoc 29, 771 kcal.

9 AM

Paddling (Hartebeespoort) 1:35:05 [1] 15.71 km (6:03 / km)
ahr:105 max:128 shoes: K2 (Renegade)

Team training, with Nathan in my boat. From Club Nautique, out to the road bridge, then towards Cosmos. Didn't quite get to the dam wall before turning for Pecanwood Estate and then back to Club Nautique. Didn't push it hard, yet we covered a lot of ground.

TE 1.3, Epoc 9, 597 kcal.

11 AM

Mountain Biking (Hartebeespoort) 2:13:25 [2] 40.14 km (18.1 kph) +817m
ahr:117 max:157 shoes: Specialized Epic Expert 2010

Me and Nathan left alone for Stage 3. Rode out to the Van Gaalens tracks. Out on the railway tracks and back along the Magalies river. They've built some incredible new tracks once again. From the cheese farm, back on tar roads to make sure Nathan got to the church on time.

Av 18.0, Mx 43.1 (I think this max is coming back on tar, the flat section outside Pecanwood).

TE 2.3, Epoc 39, 1031 kcal.

Friday Apr 1, 2011 #

8 AM

Mountain Biking 1:21:15 [2] 25.38 km (18.7 kph) +642m
ahr:110 max:149 shoes: Specialized Epic Expert 2010

Rode with Lizelle from Chilli Lane out to Kyalami and back on Main.

Av 18.7, Mx 65.0

TE 2.1, 30 Epoc, 422 kcal.

C • Moonlighting 3

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