Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 31 days ending Oct 31, 2009:

activity

time

miles

Mountain Biking

18:02:31

239.17

(13.3/h)

384.9

(21.3/h)

Gym

7:00:00

Paddling

5:51:11

36.59

(9:36)

58.89

(5:58)

Trail Running

4:46:03

19.09

(14:59)

30.72

(9:19)

Roller Blading

3:03:13

24.02

(7:38)

38.65

(4:44)

Orienteering

1:38:39

8.02

(12:18)

12.9

(7:39)

31 /

37c

83%

MTB - O

1:33:04

14.91

(9.6/h)

23.99

(15.5/h)

15 /

16c

93%

Road Running

1:12:51

8.36

(8:43)

13.46

(5:25)

Total

43:07:32

350.14

563.5

46 /

53c

86%

6:11

0:00

» now

Saturday Oct 31, 2009 #

Orienteering race (Suhrentaler OL) 1:17:34 [4] *** 9.4 km (8:15 / km)
spiked:20/24c shoes: Salomon 3D Pro khaki #12

1230 - 1:15'000 map. At the last minute decided to go to a nice O' event in Aargau. The area was rolling, but suprisingly not too steep. A bit of brambles, but all of it low. I messed up #1 - 2 mins. Then a mistake again at # 3 - 45s. Settled down then before struggling at #13 where there was a lot of recent tree fell - spent too much time looking on the wrong side of a fallen tree. Started feeling quite bad around here. Have lost a lot of speed, so I was struggling. As a result made poor route choices to #15 and lost contact with another runner to 17. Thankfully I recovered round about here and had a good run to the finish. Result was poor, only 16 of 20, 17 minutes down. I figure about 6 mins of mistakes though and 4 mins easily due to slow speed. That would have put me in a nice position. Not too unhappy though, as it's definitely an out-of-season race for me.

Beautiful colours in the forest. Autumn is in full swing.

Friday Oct 30, 2009 #

Roller Blading (Lauerz) 1:04:30 [3] 16.0 km (4:02 / km)
shoes: Crazy Creek SP900

1500 - 8km out and back around Lauerzsee from the restaurant, anti-clockwise past the icehall and turning at the far car park. Slow to start off, but picked up speed nicely. Did a 30:30 on the way back, with the 500m section from 2.0 to 2.5 in 1m36s.

Thursday Oct 29, 2009 #

Roller Blading (Lauerz) 48:00 [3] 11.0 km (4:22 / km)
shoes: Crazy Creek SP900

1630 - Roller blading along the Lauerzsee path. Did the 9.3km out and back section in 38 minutes and then did a bit extra around the carpark at the ice hockey hall. Felt really comfortable and enjoyed it thoroughly, probably about 3 minutes faster than when I did this route in August.

Wednesday Oct 28, 2009 #

Note
(rest day)

Finished packing. Off to Portugal tonight via Switzerland.

C • Good Luck! 2

Tuesday Oct 27, 2009 #

Mountain Biking 47:54 [3] 19.6 km (24.6 kph)
shoes: Specialized Epic Comp 2006

0830 - Short ride to Boskruin area.

Monday Oct 26, 2009 #

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

1300.

Sunday Oct 25, 2009 #

Orienteering (GOC Relay) 21:05 [4] *** 3.5 km (6:01 / km)
spiked:11/13c shoes: Salomon 3D Pro green/black #11

1030 - Ran 3rd leg for ROC at the Gauteng Relays at Saint Stithians. Good start by Sarah, followed by another nice consistent run from Nic C saw me head out in 3rd place, with Brad about a minute behind. Had a nice and consistent run with no major mistakes. It was too far to catch 2nd, and Brad never got within sight of me, so not much pressure. So a good solid performance by the ROC team saw us take another 3rd.

From Orienteering Maps

C • Map 2

Saturday Oct 24, 2009 #

Roller Blading 1:10:43 [3] 11.65 km (6:04 / km)
shoes: Crazy Creek SP900

0845 - Joined Mac and Debs for a bit of blading around Eagle Canyon.

Mountain Biking 41:06 [3] 14.35 km (20.9 kph)
shoes: Specialized Epic Comp 2006

1500 - Short ride around the suburbs to test the bike out after its service. Av 20.9 Mx 46.1

Thursday Oct 22, 2009 #

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

Wednesday Oct 21, 2009 #

Note
(rest day)

Another rest day. At least I got good mental training my finishing my tax returns.

Tuesday Oct 20, 2009 #

Road Running 20:13 [2] 3.4 km (5:57 / km)
shoes: Asics Gel Nimbus 2007

1730 - Ran to Blackheath to collect my car from the panelbeaters after they had said it was ready for collection. I had to point out to the twits the numerous small dents they had somehow failed to notice. The boss was at least nice enough to give me a ride back home in his Merc S-class. I would have been okay to run home again, but felt that he needed to feel my pain. After 15 days, they've now promised 2 more days.

Note

At least I got to try out the Salomon Wings Backpack. Very comfortable fitting, nice narrow profile. Didn't have much to put in it however, so will need to give it a proper workout at a later date.

Monday Oct 19, 2009 #

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

1200

Sunday Oct 18, 2009 #

Trail Running race (Trail Series) 1:07:18 [4] 7.82 km (8:37 / km)
shoes: Salomon 3D S-Lab Red #1

0700 - Ran the first race in the Summer Trail Series, at a farm at the base of the Magaliesberg near Hekpoort. Only realised on the way there that this meant we'd be going up it. Mountain Run would be more appropriate than Trail Run.

Course was very tough, with most of the distance weaving our way up the slope on rocky scree slopes. Breathtaking views on top of the Magaliesberg before plunging back down to the finish. Finished 17th. Was quite happy as I managed to run at about 80%, despite feeling yesterday's exertions. Debbie was 3rd lady.

Mountain Biking (Breedt's Nek) 1:39:45 [3] 25.54 km (15.4 kph)
shoes: Specialized Epic Comp 2006

1040 - After the trail run Debbie and I drove to Maanhaarrand Cafe and did an over and back of Breedt's Nek. Very hot and felt awful to start with, but got into a rhythm quickly. Paced ourselves nicely, getting to the Breedts Nek Cafe on the other side in 45 min.

Quite a number of other people on the pass, some of them totally under-prepared for it, which proved quite entertaining. Got back down from the top of the pass back to the car in 11 minutes. Av 15.3 and Mx 50.7

Once again, no rollerblading, as I was too exhausted after this. Bike goes in for final service this week, so now's the time to start tapering for Portugal XPD.

Saturday Oct 17, 2009 #

Mountain Biking (Suikerbosrand) 2:41:09 [3] 52.78 km (19.7 kph)
shoes: Specialized Epic Comp 2006

0800 - Did 1 lap of the tar circuit at Suikerbosrand this morning with Ryno, Susan and Debbie. Beautiful morning, very quiet, with not even 1 car on the main circuit. Not much in the way of wildlife, just a few roadies that we overtook every so often. Large drops of rain in the last 2 minutes before we got back into the main parking area. We then spent the next 30 minutes under a carport avoiding a massive thunderstorm. Av 19.6 Mx 66.5

Trail Running (Suikerbosrand) 3:30:45 [2] 21.9 km (9:37 / km)
shoes: Salomon 3D Pro green/black #11

1215 - Rollerblading was cancelled due to the wet roads; too close to Portugal now to do something stupid on them. Mac unfortunately didn't make it through in time (he did his own thing on a short loop), so Debbie, Ryno and I headed off on the standard east loop of the overnight trails (Duiker hut, etc.). One hour in and the next lighter thunderstorm hit, but from then on we had consistent rain. The last hour was the worst, heavy winds, intermittent heavy rains. Very colds hands, but at least the speed picked up so that we stayed warm. We cut short the loop down to Springbok hut. Some of the trails have started to overgrow and are in serious need of maintenance.

Friday Oct 16, 2009 #

Note
(rest day)

No training today... not that I didn't want to... it just didn't happen.

Will make up for it over the weekend!

Thursday Oct 15, 2009 #

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

1200.

Wednesday Oct 14, 2009 #

Paddling long 3:11:11 [3] 31.29 km (6:07 / km)
shoes: K2 (Renegade)

1945 - Long distance team paddle at night on Emmarentia. I paddled the Renegade with Ryno. 30 laps, broken into 10, 10, 5 and 5, changing direction after each set and about a 2 minute drink break for the 2 main stops. Paddling at night is definitely more enjoyable then the day. Felt suprisingly good the whole way. I was able to keep my technique going the full distance, something I could never do a few years ago.

C • Long paddle 3

Tuesday Oct 13, 2009 #

Note
(rest day)

Hip is improving quickly. Probably back to training tomorrow.

Monday Oct 12, 2009 #

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

1200 - Still managed to get in a good bio session today by focusing on shoulder and leg exercises. Hip injury has started recovering already.

Sunday Oct 11, 2009 #

Trail Running 8:00 [1] 1.0 km (8:00 / km)
shoes: Salomon 3D S-Lab Red/Yel #2

0700 - Photo shoot for Team Cyanosis. A wee bit of running and cycling over the koppies at Protea Ridge for the photographer.

Mountain Biking 10:00 [1] 2.0 km (12.0 kph)
shoes: Specialized Epic Comp 2006

Mountain Biking 1:45:00 [3] 38.3 km (21.9 kph)
shoes: Specialized Epic Comp 2006

1015 - We were supposed to do a team paddle down the klip, but my right hip is too bad to paddle. We thus converted the team session into a social ride to Fourways and back for breakfast.

Saturday Oct 10, 2009 #

Mountain Biking warm up/down 32:00 [2] 10.0 km (18.8 kph)
shoes: Specialized Epic Comp 2006

Mountain Biking race (Crater Cruise) 4:23:17 [5] 103.25 km (23.5 kph)
(injured) shoes: Specialized Epic Comp 2006

0730 - Did my 2nd Crater Cruise in Parys. My diary from last year noted it was not too enjoyable and I rediscovered why. I got seeded in the top bunch, but it proved to be pointless as the lead-out car drove through Parys at a mere 20km/hr. By the time we got to the bridge and the flag dropped, we had a huge number of people at the front who shouldn't have been there. I had two guys lock their back wheels on the next downhill for no real reason at 50km/hr! Never been so scared on a bike in my life.

The big problem today was a strong NW wind. This made the first half and sections of the remainder extremely tough as we battled to get good speed on sections that are normally very fast. Other than that, I clipped a tree with my right hip at 58km mark on a single track by the Vaal River (very ouch! - I was actually wondering if I'd crack my hip bone for the next few kms). The good news is that I paced myself better than last year and finished very strongly. I also hydrated and electrolyted very well. Quite warm weather, although it was hard to notice with the strong wind.

The course was changed over the last 8km, making it 2km longer than last year. Together with the slow lead-out and the strong head winds, this put paid to my goal of beating last years time (10 min slower). At least I beat Carla R this year. I'm still happy though - I figure I'd have been about 2 mins faster than last years time if the conditions had been identical.

Tm 4.21.31 Av 23.6 Mx 57.6

Official position is 41st, a good 10+ places up from last year!

Friday Oct 9, 2009 #

Note
(rest day)

Rest day for Crater Cruise tomorrow. Have also finally uploaded my SA Champs maps from 2 weeks ago.

Thursday Oct 8, 2009 #

Mountain Biking 54:01 [3] 19.05 km (21.2 kph)
shoes: Specialized Epic Comp 2006

0800 - Short ride out to Constantia Kloof area. Av 21.1 Mx 58.5

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

1200.

Road Running 33:46 [3] 6.6 km (5:07 / km)
shoes: Asics Gel Nimbus 2007

1800 - Shortish run through Fairland and Berario.

Tuesday Oct 6, 2009 #

Mountain Biking long 4:28:19 [3] 100.03 km (22.4 kph)
shoes: Specialized Epic Comp 2006

0900 - Mac chickened out of this long ride, so I was on my own. Out to Swarkops, then Sterkfontein loop before loop behind Rhino and Lion park. Then the Logwood dirt roads and home. Av 22.3 Mx 60.4

Monday Oct 5, 2009 #

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

1200.

Road Running 18:52 [3] 3.46 km (5:27 / km)
shoes: Asics Gel Nimbus 2007

1700 - Dropped the car off at the panel beaters in Blackheath and then went for a short run home. Calf felt okay.

Sunday Oct 4, 2009 #

MTB - O warm up/down 10:00 [3] 2.0 km (12.0 kph)
shoes: Specialized Epic Comp 2006

Not much time for warming up. Late arriving and last start.

MTB - O race (Hennops Valley) 1:23:04 [5] *** 21.99 km (15.9 kph)
spiked:15/16c shoes: Specialized Epic Comp 2006

0900 - New map for Hennops Valley MTB-O. Great terrain for this. Good organisation as well. I was a bit hurried on the start line, so I didn't get a great getaway. Gate was also closed just after the start, so I had to open it. Then had a good ride for most of the way. No problems apart from a small route error attacking #12. Legs felt a bit off to start with, but I felt strong on the hills. Getting a bit tired towards the end as a result of the pace.

Stats were Dst 21.99 Ave 16.2 Mx 42.6 and Tm 1.21.24.

Poor turnout of only 28 cards. Finished 1st about 20m ahead of Alex.

From Orienteering Maps

Paddling 1:10:00 [3] 12.0 km (5:50 / km)
shoes: K2 (Renegade)

1500 - 10 long laps of Emmies with Mac.

Saturday Oct 3, 2009 #

Paddling 1:30:00 [3] 15.6 km (5:46 / km)
shoes: K2 (Renegade)

0900 - Emmies with Mac. A mix of 8 long and 6 short laps.

Friday Oct 2, 2009 #

Note

Left calf niggle has been problematic since SA Champs. Am busy resting it.

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