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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 30 days ending Sep 30, 2016:

activity # timemileskm+m
  Orienteering3 6:07:45 31.14(11:49) 50.12(7:20) 37059c
  Road Running5 2:49:42 20.21(8:24) 32.53(5:13) 70
  Trail Running1 34:47 4.14(8:24) 6.66(5:13)
  Total9 9:32:14 55.49(10:19) 89.31(6:24) 44059c

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Friday Sep 30, 2016 #

6 PM

Road Running (Craigavon) 30:07 [3] 5.69 km (5:18 / km)
ahr:147 shoes: Asics DynaFlyte Grey/Lime

Short run around Craigavon.

Thursday Sep 29, 2016 #

6 PM

Road Running (Randburg Sports Complex) 37:31 [3] 8.0 km (4:41 / km) +70m 4:30 / km
ahr:160 shoes: Asics DynaFlyte Grey/Lime

Good run on the Randburg TT route. Being a few years since I last did this.

Wednesday Sep 28, 2016 #

9 AM

Road Running (Fourways Gardens) 30:28 [3] 5.73 km (5:19 / km)
ahr:159 shoes: Asics DynaFlyte Grey/Lime

Short run on the Fourways Gardens loop.

Sunday Sep 25, 2016 #

Note

SA Long Champs at B'sorah Farm.

Again no problems.

Saturday Sep 24, 2016 #

Note

SA Champs Relay at Le Godimo.

No problems.

Friday Sep 23, 2016 #

10 AM

Orienteering (B'sorah Farm) 30:12 [3] 3.8 km (7:57 / km)
ahr:150 shoes: Salomon Fellcross 2 Black

Putting out controls at a jogging pace for the SA Champs Middles at B'sorah.

Event went well.

Thursday Sep 22, 2016 #

Note

1.5 h of mapping at Le Godimo. 14h in total for the map.
8 AM

Road Running (Craigavon) 41:30 [3] 7.66 km (5:25 / km)
ahr:156 shoes: Asics DynaFlyte Grey/Lime

Slightly longer run through Craigavon, going all the way down to the end of the road (can now get through) to look for the purported Fourways Memorial Park.

Wednesday Sep 21, 2016 #

8 AM

Road Running (Craigavon) 30:06 [3] 5.45 km (5:31 / km)
ahr:158 shoes: Asics DynaFlyte Grey/Lime

Short run through Craigavon.

Sunday Sep 18, 2016 #

Note

Checking with Cooper for SA Middles at B'sorah.

Friday Sep 16, 2016 #

Note

11h of mapping at B'sorah. Finished (for now). In total so far 150h and 22 days in the area.

Thursday Sep 15, 2016 #

Note

10.5 h of mapping at B'sorah

Wednesday Sep 14, 2016 #

Note

10h of mapping at B'sorah

Tuesday Sep 13, 2016 #

Note

10.5h of mapping at B'sorah.

Monday Sep 12, 2016 #

Note

3h of mapping at B'sorah.

Sunday Sep 11, 2016 #

9 AM

Orienteering race (Braamfontein Spruit) 1:57:56 [5] *** 22.3 km (5:17 / km) +370m 4:53 / km
ahr:162 23c shoes: Salomon Sense Mantra 4 blue/gr

Long O Champs
Braamfontein Spruit 1:15'000

A long course, mainly along the street. Not too much in the parks, the Blue course probably having a bit more here and thus slightly more technical.

From Emmies Scout Hall down the spruit to Conrad, then up to Standard and back via Delta, Linden, Darrenwood, Alberts Farm and Montgomery Spruit.

Finished 2nd about 2.5 mins behind Alex, so I'm happy with the result. Brad still MIA.

Saturday Sep 10, 2016 #

Note

Checking with Eugene and Paul at B'sorah for SA Long Distance.

Thursday Sep 8, 2016 #

Note

Checking with Ian for SA Relays at Le Godimo.

Wednesday Sep 7, 2016 #

Note

3.5h of mapping at Le Godimo. Almost complete.

Sunday Sep 4, 2016 #

Note

9h of mapping at Le Godimo

Saturday Sep 3, 2016 #

10 AM

Orienteering race (Parys Rogaine) 3:39:37 [4] *** 24.02 km (9:09 / km)
ahr:142 36c shoes: Salomon Fellcross 2 Black

After much scrambling to find a team mate, got a hold of Piers and convinced him to race with me.

New area near Parys (Buffelskloof). Very nice for rogaining and even orienteering. 1:15'000 google map with superimposed N lines, 5m contours, tracks and fences. First drawn by Lisa and completed by Ian and Glen.

We went anti-clockwise around the area, completing clusters of controls at a time as the main area was bisected by a valley. So cleared up the north plateau first, then then SW, then the SE. The nav was actually quite detailed and the google map worked very well. A lot of newcomers also seemed to adapt better to the google image rather than a full O' map.

Cleared the course well under the 6-hour limit. No major competition meant we came 1st, with no-one else cleaning up.

Thursday Sep 1, 2016 #

8 AM

Trail Running (Sattel) 34:47 [3] 6.66 km (5:13 / km)
ahr:149 shoes: Salomon Sense Mantra 4 blue/gr

A short run from Sattel up towards Rothenturm and the ranch farm.

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