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

Training Log Archive: nmulder

In the 30 days ending Sep 30, 2011:

activity # timemileskm+m
  Mountain Biking9 18:05:59 229.34(12.7/h) 369.08(20.4/h) 747
  Road Running7 3:52:37 27.57(8:26) 44.37(5:15)
  Orienteering3 2:51:55 12.86(13:22) 20.7(8:18) 40023 /25c92%
  Paddling3 2:28:01 14.98(9:53) 24.1(6:09)
  Adventure Racing1 1:39:31 15.53(6:24) 25.0(3:59)
  MTB - O1 1:20:54 18.22(13.5/h) 29.33(21.8/h) 94519 /20c95%
  Total24 30:18:57 318.5(5:43) 512.58(3:33) 209242 /45c93%
averages - sleep:7 weight:76.5kg

«»
5:32
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Friday Sep 30, 2011 #

6 PM

Road Running 37:02 [3] 7.19 km (5:09 / km)
shoes: Asics Gel Nimbus 2007

Sunninghill area.

Thursday Sep 29, 2011 #

8 AM

Mountain Biking 2:18:15 [3] 46.47 km (20.2 kph)
shoes: Specialized Epic Expert 2010

Up the spruit, Bryanston, Jukskei Park, some new back roads and a river crossing, Broadacres, home. New PB down Witkoppen into the spruit.

Av 20.1 Mx 68.5
5 PM

Paddling warm up/down 30:00 [2] 4.5 km (6:40 / km)
shoes: K2 (Renegade)

6 PM

Paddling (Dabs TT) 58:01 [5] 10.0 km (5:48 / km)
shoes: K2 (Renegade)

With Nathan./ 6 minutes slower than my last TT, five months ago. Some urgent training needed.

Wednesday Sep 28, 2011 #

10 AM

Mountain Biking 1:35:42 [3] 31.88 km (20.0 kph)
shoes: Specialized Epic Expert 2010

Late morning training ride out to Kyalami, Beaulieu, Riversands. Interesting area.

Av 19.9 Mx 53.7
6 PM

Road Running 34:44 [3] 6.7 km (5:11 / km)
shoes: Asics Gel Nimbus 2007

Through Sunninghill, Edison Rd.

Tuesday Sep 27, 2011 #

7 AM

Mountain Biking 2:41:57 [3] 51.85 km (19.2 kph)
shoes: Specialized Epic Expert 2010

Woodmead, Sandton, Hyde Park, Greenside, the a loop of Emmies and down the spruit, including a detour into Delta Park.

Av 19.2 Mx 57.1

Monday Sep 26, 2011 #

8 AM

Mountain Biking 1:45:56 [2] 39.62 km (22.4 kph)
shoes: Specialized Epic Expert 2010

Out to Vorna Valley, Beaulieu, Summit College, back via Kyalami.

Av 22.4, Mx 57.1
6 PM

Road Running 54:54 [3] 10.46 km (5:15 / km)
shoes: Asics Gel Nimbus 2007

Evening run around Paulshof. Found a great new road for hill sprints.
C • Hill Sprints 3

Sunday Sep 25, 2011 #

8 AM

Orienteering 42:00 [2] 4.0 km (10:30 / km)
shoes: Inov-8 Oroc 280 #2

Checking control hanging for SA Relay Champs. Lots of thick mist to make it interesting.

Friday Sep 23, 2011 #

Event: 2011 South African Orienteering Champs (WRE)
 
11 AM

Orienteering 52:00 [1] 5.0 km (10:24 / km)
shoes: Inov-8 Oroc 280 #2

Ran all the controls for the SA Champs Middle event, checking all the control sites just before the first start.

Thursday Sep 22, 2011 #

Note

4 hrs putting out controls for SA O' Champs.

Wednesday Sep 21, 2011 #

7 AM

Mountain Biking hills 39:41 [3] 15.35 km (23.2 kph)
shoes: Specialized Epic Expert 2010

Short on time, so I did some hill sessions. 3 x hard on Vd Bijl. Spin on the way back down. Managed to time the lights half way up so that I barely stopped. Back through the 'burbs.

Av 23.2, Mx 51.6

Tuesday Sep 20, 2011 #

6 PM

Road Running (Sunninghill TT) 16:27 [5] 4.0 km (4:07 / km)
shoes: Asics Gel Nimbus 2007

Back to the time trial. Tired legs to start, but I felt better afterwards. Had a few people to catch, which pulled me through and gave me a decent time. Legs definitely lacking in speed work.

Monday Sep 19, 2011 #

7 AM

Road Running 31:47 [3] 5.72 km (5:33 / km)
shoes: Asics Gel Nimbus 2007

Around Sunninghill. Tired legs.
5 PM

Paddling 1:00:00 [2] 9.6 km (6:15 / km)
shoes: K2 (Renegade)

8 long laps of Emmarentia Dam with Nathan. Despite the long-sleeve top, I got very cold. Frozen fingers at the end that didn't thaw too well in the shower afterwards either. Air temp in the car was still 19'C when I left the dam, so the wind and water temperature must have made a difference.

Sunday Sep 18, 2011 #

5 AM

Mountain Biking 2:03:17 [2] 44.52 km (21.7 kph)
shoes: Specialized Epic Expert 2010

Rode out with Nathan to the Makiti Adventure Sprint near Sterkfontein Caves. Cold.

Av 21.7, Mx 57.6
8 AM

Adventure Racing race (Makiti Kinetic Sprint) 1:39:31 [5] 25.0 km (3:59 / km)
shoes: Specialized Epic Expert 2010

Raced as Team First Ascent Cyanosis with Ryno and Nathan.

First leg was a 9 OP nav around Makiti. Got back 3rd, less than a minute behind the other Cyanosis team and Kolbe's pair. No real mistakes, maybe just a bit slow coming down one cliff.

Next bike leg saw us make a few mistakes. Missed a CP at a map-pickup and spent about 2 mins going back for it. Then turned late for a road split and then later miscommunication as to whether we'd found a CP on a koppie or not. We constantly changed positions with Kolbe as a result, whilst the other Cyanosis team stayed ahead.

I had a solo 1km orienteering section in the middle with no problems. Then back to the bikes for a flying downhill back to the finish. No chance of catching. We though we were well ahead of Kolbe, but they did phenomenal stuff to catch us. They then drilled us on the paddle whilst our boat attempted to sink. Finished off with an obstacle course for 3rd overall, 1st male team.

Bike 1:02:30
Dst 22.8
Av 22.0
Mx 52.4
1 PM

Mountain Biking 1:50:02 [2] 44.52 km (24.3 kph)
shoes: Specialized Epic Expert 2010

Cycled back home with Nathan. Tail wind helped us get back 12 minutes faster than on the way out. Very hot in the air pockets up the hills.

Av 24.0
Mx 61.4

Saturday Sep 17, 2011 #

7 AM

Mountain Biking 3:48:45 [3] 66.69 km (17.5 kph)
ahr:131 max:175 slept:7.0 weight:77kg shoes: Specialized Epic Expert 2010

Team ride from Big John's place. A few new single tracks once we climbed over the Skurweberg, with some technical sections. Then down across the Magalies and up the hill twice, including the church. Back along the river.

Av 17.4, Mx 46.9
TE 3.1, Epoc 90, 2172 kcal.
5 PM

Road Running (Barbecue Downs) 36:43 [2] 6.6 km (5:34 / km)
shoes: Asics Gel Nimbus 2007

Slow run with Nathan out on the Barbecue Downs loop.

Thursday Sep 15, 2011 #

7 AM

Road Running 21:00 [2] 3.7 km (5:41 / km)
shoes: Asics Gel Nimbus 2007

Shortened run through Sunninghill. Felt a hamstring niggle, so some stretching afterwards.

Monday Sep 12, 2011 #

8 AM

Mountain Biking 1:22:24 [3] 28.18 km (20.5 kph) +747m
shoes: Specialized Epic Expert 2010

Went for a bike ride this morning. This is more or less the official start of my ARWC training. 6 weeks to go! Feeling very inspired - strong team composition with good hopes.

Av 20.5, Mx 65.1
C • Hooray 1

Sunday Sep 11, 2011 #

Event: Long O
 
9 AM

Orienteering race (Protea Ridge Long-O) 1:17:55 [5] *** 11.7 km (6:40 / km) +400m 5:41 / km
ahr:159 max:186 spiked:23/25c slept:7.0 weight:76kg shoes: Salomon 3D Pro khaki #12

The Long-O Champs at Protea Ridge.

Had a good race. Got an earlier start than normal, but it wasn't too hot anyway. Very fast runnable terrain due to burnt veld. Had a big fall on the way to #5 and tripped over an old fence going to #19 as well. Otherwise, no nav problems, although maybe 1 or 2 route choices that I should have run straighter. Controls were out slightly on 2 occassions, but I didn't loose any time. Fitness has dropped in the last 3 weeks though; being a 24-hour mapper doesn't help. Long-O's seem to get shorter every year.

Finished 2nd, only 1:20 behind Alex, who's finally beaten me! WD. Jeremy 3rd, Garry 4th and Eugene 5th all very close behind as well.

TE 5.0, Epoc 407, 979 kcal.

From Orienteering Maps

BROWN - Splits

Saturday Sep 10, 2011 #

Note

More tagging, this for the Long distance map. 127 control sites for the 3 events.

Friday Sep 9, 2011 #

Note

Spent the day tagging with Ian for the Middle and Relay SA Champs.

Thursday Sep 8, 2011 #

Note

9 hours of mapping. Maps are almost complete, with an estimated 2 days of easy mapping left.

Wednesday Sep 7, 2011 #

Note

9.5 hours of mapping

Tuesday Sep 6, 2011 #

Note

10 hours of mapping

Monday Sep 5, 2011 #

Note

7.5 hours of mapping

Sunday Sep 4, 2011 #

10 AM

MTB - O (Northern Farm) 1:20:54 [4] *** 29.33 km (21.8 kph) +945m
ahr:151 max:169 spiked:19/20c shoes: Specialized Epic Expert 2010

First event of the MTB-O season on a new map. Nice area well suited to LD bike-o.

Had a good start and felt fine for the most part of the course, despite not having ridden the bike in over 3 months. Started to die in the last 20 mins though.

1 mistake at #12, cutting in too early on a path that wasn't the path. No other problems apart from lack of endurance. Finished 1st with Tony Abbott the big surprise, only 4 mins down. Someone's been training. Splits showed that I got 15-30 secs on most splits on him, but towards the end he was faster. He also killed me on the technical single tracks, where I thought I was already going fast. Splits also showed that the best route choice 17-18 was on the contour path, not up and over as I thought. Greg A got 3rd, just behind Tony.

Av 21.8, Mx 46.8

TE 3.6, Epoc 128, 983 kcal.

Saturday Sep 3, 2011 #

Note

9.5 hrs mapping

Friday Sep 2, 2011 #

Note

9.5 hrs mapping

Thursday Sep 1, 2011 #

Note

10 hrs mapping

« Earlier | Later »