Training Log Archive: nmulderIn the 31 days ending Jul 31, 2009:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||
| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||||||||||||||||||||
Friday Jul 31, 2009 #
Note
Have arrived in Switzerland. Swiss 6-Day starts on Sunday (Sprint), then follows normal, normal, rest day, long, middle and normal distance races.
There are some long walks to the start from the assembly areas. Day 3 is the best, 4.5km with 700m climb... and I am the first starter off! Oh, and there is also a long 60 min military van ride from the public car park to the assembly area. It's going to be a very long day.
There are some long walks to the start from the assembly areas. Day 3 is the best, 4.5km with 700m climb... and I am the first starter off! Oh, and there is also a long 60 min military van ride from the public car park to the assembly area. It's going to be a very long day.
C • Wow 1
Thursday Jul 30, 2009 #
Road Running 27:41 [2] 5.22 km (5:18 / km)
shoes: Asics Gel Nimbus 2007
0800 - Squeezed in a quick run around Northcliff this morning. Next one will be on some scenic peak in Switzerland!
Gym (Bio) 1:00:00 [3]
1200 - Bio. Lots of abdomen. The bio had it in for me I think.
Wednesday Jul 29, 2009 #
Road Running 35:14 [3] 7.33 km (4:48 / km)
shoes: Asics Gel Nimbus 2007
1715 - Run through Berario. Don't know if I'll get in a run tomorrow.
Tuesday Jul 28, 2009 #
Road Running warm up/down 11:31 [2] 2.2 km (5:14 / km)
shoes: Salomon 3D Pro green/black #11
0815 - Warm up and warm down jog to and from Arkansas park, including 1 loop on the grass.
Trail Running intervals 15:50 [5] 4.0 km (3:58 / km)
shoes: Salomon 3D Pro green/black #11
5 interval laps of Arkansas park, grass, own route through the trees.
800m laps with 60s rest.
Splits: 3:09, 3:09, 3:11, 3:15, 3:06
800m laps with 60s rest.
Splits: 3:09, 3:09, 3:11, 3:15, 3:06
Monday Jul 27, 2009 #
Road Running hills 51:27 [3] 9.6 km (5:22 / km) +266m 4:42 / km
shoes: Asics Gel Nimbus 2007
1000 - Loop over Northcliff Hill, including some footpaths.
Stretching (Bio) 40:00 [1]
1200 - Bio was a no show today (sick). Thus I resorted to 40 mins of stretching and a bit of proprioception work.
Sunday Jul 26, 2009 #
Adventure Racing race (Kinetic Urban Sprint) 1:41:16 [3] * 25.0 km (4:03 / km)
0730 - An early start for a winter urban race, but thankfully the weather's warmed up a bit in the last few days, it was only 0'C on the drive to the race!
Raced with Debbie Gerrand and Doug Stott as Team First Ascent - Cyanosis. The plan was to have a nice social race at a comfortable pace. The race was essentially divided into 5 legs, 2 on foot, 2 on mtb and an obstacle course. You could take the 4 main legs in any order, as long as you didn't do both legs of 1 discipline back-to-back. The obstacle course was last.
We opted to start on foot (warmer) and did a leg that took us into Sandton and through the Sandton City Mall. Great fun, we even managed to take a route choice that saw us running through the mall taking an elevator down 1 floor into a carpark! The next leg was a rally instruction bike leg that took us through the suburbs, including a stop off at the playground at George Lea Park. We had to follow the tape through and across various pieces of equipment. Some of those jungle-gyms are trecherous, and they're designed for kids!
Next leg was another run, this time through the Benmore Gardens Shopping Centre. The instructions had us running up and down stairs all over the place, through the car park levels and down the back passageways of the building. Wow! Fantastic stuff, very intense nav. Last big leg was a map-read mtb leg to various CPs to the east of Sandton, including Innesfree Park and the Fire Station where we even had to do the fireman thing down the pole. Finally, we got back for the last leg over the inflatable obstacle course. The biggest suprise was being told that we had finished 2nd! Not bad given that we'd started slowly and had originally planned to race socially (okay, we did pump the bike legs). First were Team Asics, Richard, Rika and Phillip.
Bike readings were Tm 55:44, Dst 19.33, Av 20.8, Mx 58.4
Raced with Debbie Gerrand and Doug Stott as Team First Ascent - Cyanosis. The plan was to have a nice social race at a comfortable pace. The race was essentially divided into 5 legs, 2 on foot, 2 on mtb and an obstacle course. You could take the 4 main legs in any order, as long as you didn't do both legs of 1 discipline back-to-back. The obstacle course was last.
We opted to start on foot (warmer) and did a leg that took us into Sandton and through the Sandton City Mall. Great fun, we even managed to take a route choice that saw us running through the mall taking an elevator down 1 floor into a carpark! The next leg was a rally instruction bike leg that took us through the suburbs, including a stop off at the playground at George Lea Park. We had to follow the tape through and across various pieces of equipment. Some of those jungle-gyms are trecherous, and they're designed for kids!
Next leg was another run, this time through the Benmore Gardens Shopping Centre. The instructions had us running up and down stairs all over the place, through the car park levels and down the back passageways of the building. Wow! Fantastic stuff, very intense nav. Last big leg was a map-read mtb leg to various CPs to the east of Sandton, including Innesfree Park and the Fire Station where we even had to do the fireman thing down the pole. Finally, we got back for the last leg over the inflatable obstacle course. The biggest suprise was being told that we had finished 2nd! Not bad given that we'd started slowly and had originally planned to race socially (okay, we did pump the bike legs). First were Team Asics, Richard, Rika and Phillip.
Bike readings were Tm 55:44, Dst 19.33, Av 20.8, Mx 58.4
Orienteering race (Lounge-O) 1:18 [5] * 0.05 km (26:00 / km)
1500 - Lounge-Orienteering. 1:100 scale map of the Hemer household. Lots of pressure due to the throngs of spectators. I finished 3rd, but Eugene broke the quarantine rule and Dylan broke the 1-year embargo one. I should have appealed and been awarded 1st but I think the jury might have ended up a bit biased. ;-)
Otherwise a great post-JWOC lunch / social for the team.
Otherwise a great post-JWOC lunch / social for the team.
Saturday Jul 25, 2009 #
Road Running 22:31 [3] 4.8 km (4:41 / km)
shoes: Asics Gel Nimbus 2007
1630 - Run around Berario.
Friday Jul 24, 2009 #
Road Running 44:07 [3] 9.2 km (4:48 / km)
shoes: Asics Gel Nimbus 2007
1200 - A nice comfortable run at midday around Fairland. Much more enjoyable than trying to run in the evening at this time of year. Run felt quite comfortable, a bit iffy feeling to start, but then felt like I was comfortably flying through the middle section. Still feel the altitude a wee bit. The last 2 months of constant training and racing has definitely had an impact on general fitness.
Thursday Jul 23, 2009 #
Road Running (Randburg TT) 20:53 [4] 5.0 km (4:11 / km)
shoes: Asics Gel Nimbus 2007
1745 - Nice quick TT in cold weather. Happy with the way I started, but faded badly towards the end (lack of O2). A bit too cold cold, so I'd better start training at midday.
Wednesday Jul 22, 2009 #
Gym (Bio) 1:00:00 [3]
1200 - Core and legs
Monday Jul 20, 2009 #
Note
Flew home from Taiwan
Sunday Jul 19, 2009 #
Road Running (Kaohsiung) 37:44 [3] 6.5 km (5:48 / km) +93m 5:25 / km
shoes: Salomon 3D S-Lab Red #1
0800 - Went for a run with Mike up Money Mountain (lots of steps to the Temple) and then around it to the University in a secluded bay with it's own beach. Tough student life there... :-) It turned out to be the venue for the Lifesaving and Beach Handball amongst others. We stopped to watch a ladies game of beach handball. Macedonia vs Ukraine. Very attractive sport :-)
Ran back through the famous tunnel under the mountain. Unfortunately didn't see any monkeys.
Ran back through the famous tunnel under the mountain. Unfortunately didn't see any monkeys.
Orienteering (Chengcing Lake) 26:13 [2] *** 2.8 km (9:22 / km)
12c shoes: Salomon 3D S-Lab Red #1
1600 - Ran the first half of the relay eventt at Chengcing Lake after the race had finished. Disappointing that most control sites were in areas that had already been used. I tried one or two of the straight route options (non-options) in a few places, generally to my detriment. Path running was almost always faster and there was quite a lot of it.
Saturday Jul 18, 2009 #
Orienteering race (Chengcing Lake) 37:23 [5] *** 5.6 km (6:41 / km) +155m 5:52 / km
24c shoes: Salomon 3D S-Lab Red #1
1416 - 1:5'000, 2.5m contours. Another interesting area. A middle distance race, but on Sprint spec map. Thus we were allowed to cross impassable walls, cliffs, etc. I was off in 8th place again, with Mike next up 2 mins behind. Almost identical start order in my part of the field! I had a much improved run, with very few mistakes. Wrong route choice to #1, then settled down nicely, but felt very tired on the second half. The nearby Typhoon had brought slightly cooler and drier conditions and a good wind, but it was still hotter than Durbs in mid-summer. I suffered on the long leg to the N end of the map. I alsmost had a distaster when I found myself on top of an impassable cliff with a moat at the bottom. I jumped it and survived with little time loss. No major map reading mistakes or route choice errors, so I'm happy, even though my placing is still not great. At least 31st is decent given the elite level of competition here. 134% of the winner. Quite a few dsqs for missing controls and with 1 or 2 guys giving up after big mistakes.
Orienteering warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Salomon 3D S-Lab Red #1
Only warm up as no space to warm down, area is still embargoed for the Relay event which RSA isn't competing in... :-(
Friday Jul 17, 2009 #
Orienteering race (Museum of Fine Arts) 17:24 [5] *** 3.2 km (5:26 / km) +30m 5:12 / km
24c shoes: Salomon 3D S-Lab Red #1
1508 - 1:4'000. 2m contours. Sprint Race. Finally, the World Games. Started 8th in a field of 36 competitors, with Mike Smith of Canada 1 min behind me. The Museum of Fine Art is an urban park in Kaohsiung, Taiwan. However, it was a fraction more technical that I expected and was therefore great fun. I made a handful of mistakes. Firstly getting across hedges needed you to be alert, and I missed a few gaps on too many occassions. Then I wasn't always concentrating on my direction and went too left or right when aiming for paths on a few occassions. Also one big mistake where I didn't accurately read a control in a clearing between hedges. Altogether about 1m10s of mistakes. Mike caught me just after my last mistake and he took the lead. He got a small gap and then ran straight past the spectator control and dsq'ed. I beat him and a Tapei guy for 34th place. Not a great position, but I wasn't also happy with my run. I had a good time % though, at 131% of the winners time (Andrey Khramov).
Orienteering warm up/down 30:00 [2] 3.0 km (10:00 / km)
shoes: Salomon 3D S-Lab Red #1
Warm up and warm down in very hot and humid conditions. Had a good look round afterwards at some of my mistakes.
Thursday Jul 16, 2009 #
Orienteering (Central Park) 15:00 [2] *** 2.0 km (7:30 / km)
10c shoes: Salomon 3D S-Lab Red #1
1015 - The model event for the World Games took place in Central Park in the middle of Kaohsiung, Taiwan. Small area, but still enjoyable. Very, very warm and humid.
Wednesday Jul 15, 2009 #
Road Running (Kaohsiung) 16:43 [3] 3.0 km (5:34 / km)
shoes: Salomon 3D S-Lab Red #1
1715 - Went for an even quicker run just before the Team South Africa reception dinner. This time went west to the Shousan hills. Fascinating temples and stuff, area almost feels like some overgrown version of Ankor Wat or a Mayan temple.
Tuesday Jul 14, 2009 #
Road Running (Kaohsiung) 31:37 [3] 5.4 km (5:51 / km)
shoes: Salomon 3D S-Lab Red #1
1900 - Have arrived in Kaohsiung, Taiwan for the World Games. Went for a quick run with Tania and Ian from our hotel along the boardwalks of the Love River in the city. It is very hot and very humid.
Sunday Jul 12, 2009 #
Note
Back to travelling. Next stop: Taiwan, via Dubai (2hr stop), Johannesburg (1h55) and Hong Kong! (4 hrs or so). Depart Sunday 3pm, Arrive Tuesday 2pm. Not even the Kiwis can match that!
Saturday Jul 11, 2009 #
Note
We have been in Italy for 14 days or so. It has rained on us on 14 days.
*Sigh*
Anyway, some very promising runs today at the Relay for Team SA (raining only for Leg 1). Brad had a blinder, running 3rd leg with 2 of the German B team guys. The whole team had a great run, with the German A team only catching Brad with about 1km to go. His time of 58 min means he was faster than 3 Kiwis, 2 Aussies, 1 Italian, 1 Spaniard, 1 Belorus, 2 Lithuanians, 1 Portugal, 1 Slovenian, 1 Irish, 3 Hungarians, 3 Croats, 3 Belgians, 3 Canadians, 5 Americans, all the Japs, Turks and Hong Kongs. Big wow.
For the girls, Salome had a great start. Zoe also had her best performance of the week with a solid result. Jess H almost caught Jess L in the forest, closing a 7 min gap, before she ran into trouble and lost time. Jess L managed to keep a cool head and get away. Sarah had another great performance with the fastest SA time of the day whilst Steph anchored the other team home in a good solid time as well. Unfortuantely Jess L seemed to have been too quick in punching 1 control, as the SI card did not register a punch. Thankfully, we still had the other team to register an official SA finish. The whole race saw the team racing hard against Aussies, Americans and the Japanese.
Overall great performances all round and a positive end to a very promising JWOC. Given how inexperienced everyone was going into the Champs, they've preformed remarkably and much better than I expected. The Italian terrain has been very technical and physically demanding, well above the usual JWOC standard. Next year in Denmark should be a walk on the beach by comparison. ;-)
*Sigh*
Anyway, some very promising runs today at the Relay for Team SA (raining only for Leg 1). Brad had a blinder, running 3rd leg with 2 of the German B team guys. The whole team had a great run, with the German A team only catching Brad with about 1km to go. His time of 58 min means he was faster than 3 Kiwis, 2 Aussies, 1 Italian, 1 Spaniard, 1 Belorus, 2 Lithuanians, 1 Portugal, 1 Slovenian, 1 Irish, 3 Hungarians, 3 Croats, 3 Belgians, 3 Canadians, 5 Americans, all the Japs, Turks and Hong Kongs. Big wow.
For the girls, Salome had a great start. Zoe also had her best performance of the week with a solid result. Jess H almost caught Jess L in the forest, closing a 7 min gap, before she ran into trouble and lost time. Jess L managed to keep a cool head and get away. Sarah had another great performance with the fastest SA time of the day whilst Steph anchored the other team home in a good solid time as well. Unfortuantely Jess L seemed to have been too quick in punching 1 control, as the SI card did not register a punch. Thankfully, we still had the other team to register an official SA finish. The whole race saw the team racing hard against Aussies, Americans and the Japanese.
Overall great performances all round and a positive end to a very promising JWOC. Given how inexperienced everyone was going into the Champs, they've preformed remarkably and much better than I expected. The Italian terrain has been very technical and physically demanding, well above the usual JWOC standard. Next year in Denmark should be a walk on the beach by comparison. ;-)
Orienteering race (Val Canali) 31:55 [5] *** 4.2 km (7:36 / km) +210m 6:05 / km
16c shoes: V-J Integrator Black/Red
1740 - We now get to the most important race of the week, the Team Leaders Race! We ran the 2nd part of the men's relay. I had a fair start, with one or two poor controls to start. Unforunately I had trouble keeping in contact with the map and was being pulled along with the field without much of a clue. Things settled down nicely after about 4 controls and I started reading much better. I made up a bit of time on the hills on some of the others and then settled down with an Estonian and Hungarian for the remainder of the race. They were faster than me, so I tried to get away on the more technical terrain. Very little forking in this part, so I was unsuccessful. They both got me as we emerged from the forest to the final control. Race was won by Jonne Lakinen. No surprise. Don't know where I finished, but there was also another Estonian and a Czech ahead. Great fun.
Friday Jul 10, 2009 #
Note
Yay! Much better results this morning. Much improved preformances all around today. Maybe the nerves have settled, but more likely they are now more adjusted to the map after yesterday and ran cleaner. Sarah and Salome the best runs of the day, beating many, many, with a good solid performance again from Jess L. Brad also had an awesome run in Men C, lots of scalps. Teams for the Relay tomorrow are Zoe-Jess H.-Steph and Salome-Jess. L-Sarah. Will be interesting too see how they go in their first big relay experience.
Orienteering warm up/down 30:00 [2] 2.5 km (12:00 / km)
shoes: V-J Integrator Black/Red
Much shorter warmup this afternoon to the start of Day 4.
Orienteering race (San Martino Centro) 36:12 [4] *** 4.3 km (8:25 / km) +165m 7:04 / km
17c shoes: V-J Integrator Black/Red
1545 - I had been very happy to break my goal of 10min/km yesterday, so to go significantly better on new terrain was very pleasing and the most important result for me today. I had a good run, but wasn't expecting to go so far under. This despite making a few small mistakes. I had a bit of difficulty reading the detail in some of the more complex circles, also went out of 1 or 2 controls at less than optimal angles. Got better towards the end when we entered very rocky terrain, where I kept to paths wherever possible. Made 1 route choice error early on, choosing a ride in rocky area that I should have known would be very unrunnable. Don't know my position yet, but was still in 1st with 1/3rd of the field in.
Thursday Jul 9, 2009 #
Orienteering race (San Martino Sud) 37:15 [4] *** 3.8 km (9:48 / km) +220m 7:36 / km
16c shoes: V-J Integrator Black/Red
1430 - Ran the Open Long course at the Dolomites 5-Day (3rd day). Had a decent run, with few mistakes. It definitely helped that we used this map for training last week. Although I had not seen any of the control sites and a lot of the legs were in new terrain, I was fully prepared for the area and mapping style. This helped with map reading and route choice decisions. I had 2 small problems, one where I contoured too low for a control and one where I can out of green into semi open in the wrong place. A few other small hesitations. Didn't loose more than 2 mins though over the whole course. Finished 1st but this was against mediocre competition. Was glad to beat the Norwegian who got me by 7 mins on the first day, this time he finished 3rd, 2 mins down on me.
Orienteering warm up/down 40:00 [3] 5.0 km (8:00 / km)
shoes: V-J Integrator Black/Red
Another tough warm-up. 3.5km to the start and 1.5km back from the remote finish to the main arena. Bit of a suprise that we weren't running on the JWOC map and instead were run to this one.
Note
We had the JWOC Middle Q's this morning. Generally poor results for Team SA, although Salome was the exception with a great run to bring her home in about 37 mins. I had a tough time running up and down between drop-off and pre-start locations. Should probably log it. Hopefully better results tomorrow.
Wednesday Jul 8, 2009 #
Note
(rest day)
Another rest day. The team went out for a trip up a cable car. Lots of fun in the snow. I'd intended to run the JWOC sprint this afternoon, but sleep got in the way. Haven't had enough in the last few nights. Will try fit the sprint in before the relay event on Saturday.
Tuesday Jul 7, 2009 #
Note
A tough day out in the terrain. It was the JWOC classic, so I took start position whilst Richard handled the Coaching Zone and Finish. With 6-hours of starts from first to last, this was always going to be a long day. We had a big thunderstorm break at 12h20 (10 mins early today), just as Jess H., Sarah and Brad were starting. It was horrible, freezing cold. After setting them off I rushed off to the coaching zone at the spectator (Steph, Jess L and Zoe already finished and sprinting for the buses). Bit of a wait in which the rain stopped, but saw them go through (all ignoring the water point for some reason), then a short wait for them to finish. Good solid results from Jess L and Sarah as well a good showing from Brad. Had to dispute Salome's dsq when she had to manually punch a control when her SI didn't work. We won. Rest day tomorrow. It only involved a short hike and cable car ride up the Pale di San Martino mountains! Must remember the sunscreen, I still got burnt today.
Monday Jul 6, 2009 #
Orienteering race (Caltena) 55:51 [4] *** 5.2 km (10:44 / km) +200m 9:00 / km
21c shoes: V-J Integrator Black/Red
1030 - I participated in Day 1 of the Dolomites 5-day in the morning prior to the JWOC Sprint. The area made use of a nearby forest. I was a late entry, so I had 2 options, Open or Open L. Open L ended up being a bit of a mish-mash course, with some legs that looked like they were intended for M10 and others tha sent us straight up and down green slopes. Weird, but generally poor planning. i.e. A 'forgotten' course. There were some legs that were quite nice, and they did cause me to make a couple of mistakes (1 control also in wrong place / or wrong on map).
The highlight probably had to be the 4km, 400m climb to the start. You know it's bad when your ears pop on the way to the start.
I finished 2nd on the course, but then the competition was mainly novices, with a few decent Norwegians who finished around me. I was a bit disappointed. Had about 7 mins of mistakes, including about 3.5 at the misplaced / weird map control.
The highlight probably had to be the 4km, 400m climb to the start. You know it's bad when your ears pop on the way to the start.
I finished 2nd on the course, but then the competition was mainly novices, with a few decent Norwegians who finished around me. I was a bit disappointed. Had about 7 mins of mistakes, including about 3.5 at the misplaced / weird map control.
Orienteering warm up/down 45:00 [2] 5.5 km (8:11 / km) +400m 6:00 / km
shoes: V-J Integrator Black/Red
30 mins warmup up hill to the start (3.5kms) and 15 min warmdown back down the hill (2kms).
Sunday Jul 5, 2009 #
Event: JWOC 2009
Note
(rest day)
Need a bit of a rest, next few days will be rather taxing. Still kept quite active, as the team moved residences down to Fiere di Primiero. As the team were catching busses, I got the priviledge of moving all 10 suitcases (incl. Stephanies!) out of the car into the new hotel. Then onto the Long distance model area at San Martino di Castrozza to watch the team go through their final prep.
Saturday Jul 4, 2009 #
Orienteering (Passo Rolle) 47:00 [3] *** 4.7 km (10:00 / km) +235m 8:00 / km
14c shoes: V-J Integrator Black/Red
1030 - We ran on a 1:15' map on top of the Passo Rolle. The area was adjacent to the one thats going to be used for the Long Distance. The area was generally very enjoyable, with just one "£&$! section with two steep ravines which we had to cross. Otherwise some nice stepped terrain with lots of contour detail and generally good runnability in the pine forest. I started last behind everyone and caught then one by one. All seemed to be going quite nicely, except Jess L who sprained her ankle just in front of me when looking at her map. Hopefully it recovers quickly. She's already hobbling around town. I still hate 1:15' maps (why, why, why!), but at least I managed to settle down with it by about the 4th control. This was our last proper training before JWOC. Tomorrow we'll make a celebrity appearence at the model for the Long, the its the sprint on Monday.
The start draw hasn't taken place as yet, but the juniors are grouped as follows:
Brad - middle
Jess L and Zoe early, Steph and Salome middle and Jess H and Sarah late.
They're all happy with that.
The start draw hasn't taken place as yet, but the juniors are grouped as follows:
Brad - middle
Jess L and Zoe early, Steph and Salome middle and Jess H and Sarah late.
They're all happy with that.
Orienteering 4:00 [3] 0.5 km (8:00 / km)
shoes: V-J Integrator Black/Red
Not much of a warm up. :-(
Road Running hills 26:26 5.2 km (5:05 / km) +210m 4:14 / km
shoes: Salomon 3D Pro green/black #11
1900 - Went out for some hill training from our chalet on Passo Ceredda. I ran the switchback road up to Malga Forsetta. 15 hairpin bends in 2.6 kms and 210m of climb. Then jogged back down.
Friday Jul 3, 2009 #
Orienteering (Val Canali) 45:00 [3] *** 4.4 km (10:14 / km) +250m 7:58 / km
17c shoes: V-J Integrator Black/Red
1040 - We got to run on part of the embargoes map for the relay today. Beautiful terrain, really enjoyed the area and course. I started off behind the juniors and passed all of them. They generally all were going well and had good runs. Lots of downhill on todays course as we had a good run up to the start beforehand. The last 9 controls were in technical, bouldery areas. Lots of fun. Relay should be great if the terrain is identical. All the juniors enjoyed it and handled the other 100 orienteers pretty well.
Orienteering warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: V-J Integrator Black/Red
Thursday Jul 2, 2009 #
Orienteering (Fierra di Primiero) 16:42 [4] *** 2.8 km (5:58 / km) +50m 5:29 / km
21c shoes: Salomon 3D Pro green/black #11
1010 - Set off the juniors on the Primiero sprint map, then started chasing them down. Only caught Jess H. Lots of pedestrian traffic which was a bit of a nightmare (the old fogies seem to find the footbridge over the river the best place to chat to their friends). The course was still enjoyable, a mix of old town and new town, with a few open parks as well.
Orienteering warm up/down 8:00 [2] 1.0 km (8:00 / km)
shoes: Salomon 3D Pro green/black #11
Orienteering (Caltena) 1:45:00 [1] ***** 2.5 km (42:00 / km)
shoes: V-J Integrator Black/Red
1230 - Put out controls and then collected them for the juniors on a special section of the Caltena map. This section was a rocky landslide area with house-sized boulders, crevices and boulder field all over the place. Similar to the area outside Goldau in SUI. Extremely technical, but the juniors must have simplified things down and handled it well as I never caught them. There were 2 parallel downhill courses through the area of about 1km each.
Wednesday Jul 1, 2009 #
Orienteering (Calaita) 1:12:40 [2] *** 6.2 km (11:43 / km) +270m 9:37 / km
19c shoes: V-J Integrator Black/Red
1050 - A highish altitude map, similar to the JWOC long distance, but given to us at 1:10?. First time we've been presented with some good long route choice legs. Interesting forest, Norweigian in steepness and runnability. Lots of brashings on the ground which still hinders speed. Had a fair run, stopping once or twice along the way to watch the juniors. Quick swim in the lake afterwards before the daily midday thunderstorm. Five flags missing at various CPs on this training.
Orienteering warm up/down 12:00 [2] 1.5 km (8:00 / km)
shoes: V-J Integrator Black/Red