Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 31 days ending Jul 31, 2008:

activity

time

miles

Orienteering

14:49:38

59.43

(14:58)

95.65

(9:18)

1281

78 /

131c

59%

Mountain Biking

3:45:00

31.07

(8.3/h)

50.0

(13.3/h)

Road Running

43:26

6.21

(6:59)

10.0

(4:21)

Total

19:18:04

96.72

(11:58)

155.65

(7:26)

1281

78 /

131c

59%

3:45

0:00

» now

Wednesday Jul 30, 2008 #

Note

Not so much training lately. Catching up on work / admin and preparing for Bull next week.

Sunday Jul 27, 2008 #

Event: Gauteng Colour Coded - Doornpoort

Orienteering race (Doornpoort) 1:29:30 [4] *** 10.3 km (8:41 / km) +180m 7:59 / km
spiked:19/26c shoes: Salomon 3D Pro black #9

0930 - New area, lovely terrain north of Pretoria. A mixture of savannah grassland and thornveld. Flattish with a few rocky outcrops and 1 big hill. Low visibility. Thoroughly enjoyed my run, despite having about 5 - 8 minutes of mistakes. Got to be one of the best areas in the province. 1st place, with Paul about 13 minutes behind. Very technical terrain that cost most people lots of time.

Course 1 - Splits

Saturday Jul 26, 2008 #

Mountain Biking 3:45:00 [2] 50.0 km (13.3 kph)
shoes: Specialized Epic Comp 2006

0730 - Rode to Mac's house, from where we did a long, slow ride along the Ruimsig race route. One or two areas I've never been as yet. Nice ride.

Thursday Jul 24, 2008 #

Road Running (Randburg TT) 20:31 [5] 5.0 km (4:06 / km)
shoes: Asics Gel Nimbus 2007

1745 - Good test to see what my fitness is after WOC. Came very close to beating my PB (15 secs or so). Happy with this.

Sunday Jul 20, 2008 #

Orienteering race (Olsana) 1:10:37 [4] *** 8.4 km (8:24 / km) +350m 6:57 / km
spiked:25/27c shoes: V-J Integrator Black/Red

WOC Relay. 1:10'000. I ran the 3rd leg after Eugene and Paul. Uge had a bad run, cramping et al, and bringing the team home last, well off the pace. Paul had a good to fair run to balance things out, but we were still well behind the 2nd last team. Not much motivation for me then, but the lack of pressure did allow me to have a good clean run. I could probably have gone 5 mins faster with a bit of company. Nice area with a few challenging hills. No water left on the course for me though. Looks like a few people were down on my time.

Saturday Jul 19, 2008 #

Orienteering (Maly Hrad) 30:00 [2] 2.5 km (12:00 / km)
shoes: V-J Integrator Black/Red

1000 - Model area for the Relay. Took it very easy.

Friday Jul 18, 2008 #

Orienteering race (Rachavy) 40:11 [4] 5.3 km (7:35 / km)
shoes: V-J Integrator Black/Red

1028 - Participated in Day 5 of the Tour event on the longest Open course. I cut off a loop (thus technically DSQ) as I didn't want to do the full 6.1km distance. Looked a bit boring anyway.

Thursday Jul 17, 2008 #

Orienteering warm up/down (Na Piskach) 30:00 [3] 3.0 km (10:00 / km)
shoes: V-J Integrator Black/Red

Orienteering race (Cokoladka) 36:33 [5] *** 4.7 km (7:47 / km) +130m 6:50 / km
spiked:17/19c shoes: V-J Integrator Black/Red

1021 - Middle Distance Qualifier. Heat C. A much better run, with only 2 mistakes costing me about 5 mins. Unfortunately I was in an extremely competitive heat, so my placing wasn't as good as my time. Enjoyed the area thoroughly, so I'll put this in the positive column.

Wednesday Jul 16, 2008 #

Orienteering (Anenska Hut) 25:00 [3] 2.0 km (12:30 / km)
shoes: V-J Integrator Black/Red

Model area for Middle Distance Qualification, 1:10'000. I hit the controls fairly well, but only did a very short session. More promising than the Long model map.

Tuesday Jul 15, 2008 #

Orienteering warm up/down (Brezina) 20:00 [2] 2.0 km (10:00 / km)
shoes: V-J Integrator Black/Red

Orienteering race (Hadinec) 1:29:11 [5] *** 10.9 km (8:11 / km) +400m 6:55 / km
spiked:17/20c shoes: V-J Integrator Black/Red

1019 - WOC Long Distance Qualie. 1:15'000. Men C heat. Had a fair start in hilly terrain, but lost speed on the flatter second half. Just not enough speed this year. I also lost time at 1 particular control where I wasn't happy with the overmapping of a path. Disappointing results, with just a couple of people behind me.

Monday Jul 14, 2008 #

Orienteering (Cerveny Kopec) 31:23 [3] 3.3 km (9:31 / km) +100m 8:16 / km
shoes: V-J Integrator Black/Red

0934 - 1:15'000 map. The model event for the Long Q, designed by Ian. Have recovered nicely after 2 easy days, but my technical running was bad... I think as a result of not enough recent experience in racing conditions. Messed up a few too many of the points, leaving me a bit despondent.

Sunday Jul 13, 2008 #

Orienteering (Olomoucke Predmesti) 10:00 [3] 1.2 km (8:20 / km)
shoes: Salomon 3D Pro black #9

0852 - Spent a few minutes hanging toilet paper for the guys as a warm up to the Sprint Q an hour or two later. Good to get them in touch with the adjacent map.

Note

Watched the Sprint Final in Olomouc in the afternoon.

Saturday Jul 12, 2008 #

Note
(rest day)

Walked around the Model area for the Sprint Q. Not the greatest map, with quite a few inconsistencies.

Friday Jul 11, 2008 #

Orienteering (Heilsova Skala) 1:20:00 [3] 6.75 km (11:51 / km)
shoes: V-J Integrator Black/Red

Training on the Heilsova Skala map west of Olomouc. I hung all controls for 4 x intervals of approx 1.5km each. I ran the last interval with the guys. Nice map, but undergrowth a bit grotty.

Thursday Jul 10, 2008 #

Event: WOC 2008

Orienteering (V. Jerabech) 1:24:03 [2] 9.0 km (9:20 / km)
shoes: V-J Integrator Black/Red

13h25 - V. Jerabech map 1:15'000 west of Olomouc. I hung controls for a shadowing exercise, then we did a 3-star interval session. Map was 5 years old and already worthless.

Wednesday Jul 9, 2008 #

Orienteering (Svata Marta) 1:25:20 [3] 6.8 km (12:33 / km)
shoes: V-J Integrator Black/Red

1224 - Training on Svata Marta map 1:10'000. 5 min warm-up followed by 1km interval (uphill) with 4 controls. Then another star relay (4 loops) on top of a hill, with 1 min rest. Finished off with a 1.5km downhill interval with about 6 controls. Quite rocky and broken ground due to karst on top of the hill.

Orienteering (Rusky Hrbitov) 40:36 [3] 4.5 km (9:01 / km)
shoes: V-J Integrator Black/Red

1635 - Afternoon training session on a 1:15'000 map. 5 min warm up followed by 3 sets of intervals, each about 1 to 1.5km long. Steepish area, so planned a few good contour legs and finished with a bit of low visibility terrain.

Tuesday Jul 8, 2008 #

Orienteering (Lazce) 19:05 [2] *** 3.4 km (5:37 / km)
18c shoes: V-J Integrator Black/Red

1032 - Lazce - 1:4'000 2m. We tagged along with the Chinese for a sprint training in the northern suburbs of Olomouc city. Nice and fast terrain between apartment blocks. Wasn't running too well for first 7 controls (not reading ahead, still too rusty), but then settled down. Glad I won't be running Sprint at WOC, although only 1 Chinese guy came past me. They've been training in Czech full-time for the last 2 months... mmm.

C • Races? 6

Orienteering (Ledkova Hut) 1:01:47 [3] 5.2 km (11:53 / km)
shoes: V-J Integrator Black/Red

1604 - Training on Ledkova Hut 1:10'000 5m contours with whole team and Chris and Emily (NZ). 8 min jog as warm up, then 4 x star relay loops with various rest period. Finished off with relocation exercise / control picking through a technical area.

Monday Jul 7, 2008 #

Note

Still no maps. Went sight seeing today and a long walk in some woods nearby a castle some kms NE of Olomouc.

Sunday Jul 6, 2008 #

Orienteering race (Central Moravian Champs) 46:22 [4] *** 6.4 km (7:15 / km) +121m 6:37 / km
21c shoes: V-J Integrator Black/Red

1027 - Posadka - 1:10'000 5m contours. We haven't got our training maps yet, so we were invited to join the 3rd day (middle) of a 3-day regional event. Nice terrain that is nearby the long / relay area for WOC. Had a reasonably clean run, although I was a bit rusty in places. Finished about 11 mins off the win, so not too bad as a %.

Saturday Jul 5, 2008 #

Note

Arrived in Czech Republic via Amsterdam. Will spend 1 week training in prep for WOC 2008. No training maps available at the moment so the next few days will be interesting.

Tuesday Jul 1, 2008 #

Road Running (RAC TT) 22:55 [4] 5.0 km (4:35 / km)
shoes: Asics Gel Nimbus 2007

1745 - Nice run at TT. Not too hard, as my calves are a bit sore, and I was trying new shoes. The calves might have been a bit sore as a results of the old ones being a bit too well used.

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