Training Log Archive: nmulderIn the 31 days ending Aug 31, 2010:
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Monday Aug 30, 2010 #
2 PM
Gym (Bio) 1:00:00 [3]
Sunday Aug 29, 2010 #
Note
(rest day)
Soreness only hit me in the evening.
Saturday Aug 28, 2010 #
12 PM
Trail Running warm up/down 8:00 [1] 1.0 km (8:00 / km)
shoes: Salomon 3D Pro khaki #12
1 PM
Adventure Racing race (Kinetic Full Moon - Vaal ) 9:26:24 [3] 120.0 km (4:43 / km)
ahr:131 max:170
Team Cyanosis raced the Kinetic Full Moon Adventure at the Vaal Dam with myself, Ryno, Mac and Landie Visser. We had a fairly good race and came away with the win, 45 min ahead of Red Ants.
Leg 1 - 12 km kayak - 1h26 - ahr 128
Paddle on the Vaal Dam, with 1 cp. Lots of waves from the sides, causing my boats to loose direction. Hawkstone pair were very strong and first off the water. Cyanosis and Red Ants right behind them.
Leg 2 - 3 km run - 0h23 - ahr 144
Short run leg next to the dam with 3 cps. We left first and led the whole way ahead of the Ants, only to be slower then them in the next transition.
Leg 3 - 39.88 km cycle - 1h48 - ahr 145 - avs 22.1km/hr
Bike leg in windy conditions across some farm road. Lots of fences and gates, and then a long dirt road to the cancelled abseil off a grain silo and then onwards to a game farm. We caught Red Ants after about 3km and pulled away strongly.
Leg 4 - 10km hilly trek - 1h36 - ahr 143
Trekking leg through a game farm. 6 cps. Started out on the flats around the hills where we jogged at a strong pace. Then up the hills and along the ridges. We took paths wherever possible to avoid the bush. I got sick just before the end as a result of my energy juice (I think the petopro protein in it doesn't agree with me / or with AR). Recovered quickly after a quick throw up and importantly snuck back into transition before it got fully dark. No sign of Red Ants.
Leg 5 - 42.69 km cycle - 2h14 - ahr 124 - avs 19.0
Wind had died down, but now it was dark. This leg was much flatter and better surfaced then the first, so we should have been faster. However, I was flat after being sick and I wasn't able to eat or drink anything other than a few sips of water. This meant I could drive the team and we ended up going slower than usual. No problems with the 3 cps.
Leg 6 - 5 km paddle - 0h35 - ahr 115
Short quick paddle to RAU Island. Flat and calm. No problem going in a direct line either in the dark.
Leg 7 - 5km orienteering - 0h49 - ahr 121
4 cps to collect on the island in any order using Google earth satellite map. Quite fun. We kept up a good jog the whole way. Only lost 2 mins near 1 cp loosing a path. Area would be brilliant for orienteering and quite unique, but the logistics of getting there....
Leg 8 - 4 km paddle - 0h31 - ahr 103
Short paddle to the finish. Only mild confusion as to which set of lights indicated our harbour where we were aiming.
Overall a nice easy course that we made difficult by going out quite hard. Good organisation by Kinetic once again.
Total MTB: Dst 82.57 km
GPS only got the first 1/2 of the race.
TE 3.1, Epoc 89, 4776 kcal.
Leg 1 - 12 km kayak - 1h26 - ahr 128
Paddle on the Vaal Dam, with 1 cp. Lots of waves from the sides, causing my boats to loose direction. Hawkstone pair were very strong and first off the water. Cyanosis and Red Ants right behind them.
Leg 2 - 3 km run - 0h23 - ahr 144
Short run leg next to the dam with 3 cps. We left first and led the whole way ahead of the Ants, only to be slower then them in the next transition.
Leg 3 - 39.88 km cycle - 1h48 - ahr 145 - avs 22.1km/hr
Bike leg in windy conditions across some farm road. Lots of fences and gates, and then a long dirt road to the cancelled abseil off a grain silo and then onwards to a game farm. We caught Red Ants after about 3km and pulled away strongly.
Leg 4 - 10km hilly trek - 1h36 - ahr 143
Trekking leg through a game farm. 6 cps. Started out on the flats around the hills where we jogged at a strong pace. Then up the hills and along the ridges. We took paths wherever possible to avoid the bush. I got sick just before the end as a result of my energy juice (I think the petopro protein in it doesn't agree with me / or with AR). Recovered quickly after a quick throw up and importantly snuck back into transition before it got fully dark. No sign of Red Ants.
Leg 5 - 42.69 km cycle - 2h14 - ahr 124 - avs 19.0
Wind had died down, but now it was dark. This leg was much flatter and better surfaced then the first, so we should have been faster. However, I was flat after being sick and I wasn't able to eat or drink anything other than a few sips of water. This meant I could drive the team and we ended up going slower than usual. No problems with the 3 cps.
Leg 6 - 5 km paddle - 0h35 - ahr 115
Short quick paddle to RAU Island. Flat and calm. No problem going in a direct line either in the dark.
Leg 7 - 5km orienteering - 0h49 - ahr 121
4 cps to collect on the island in any order using Google earth satellite map. Quite fun. We kept up a good jog the whole way. Only lost 2 mins near 1 cp loosing a path. Area would be brilliant for orienteering and quite unique, but the logistics of getting there....
Leg 8 - 4 km paddle - 0h31 - ahr 103
Short paddle to the finish. Only mild confusion as to which set of lights indicated our harbour where we were aiming.
Overall a nice easy course that we made difficult by going out quite hard. Good organisation by Kinetic once again.
Total MTB: Dst 82.57 km
GPS only got the first 1/2 of the race.
TE 3.1, Epoc 89, 4776 kcal.
Thursday Aug 26, 2010 #
7 AM
Road Running 31:26 [3] 5.51 km (5:42 / km)
ahr:145 shoes: Asics Gel Nimbus 2007
Steady run around Sunninghill.
Wednesday Aug 25, 2010 #
7 AM
Mountain Biking 1:00:10 [3] 20.8 km (20.7 kph)
shoes: Specialized Epic Expert 2010
New bike. Whopee. After 16'000km (excluding Adv races, so add in another 3000k or so) my old Specialized has retired to the Swiss mountains. Got it's replacement yesterday and had the first ride this morning. Technically the same frame, but there have been some small adjustments since 2006, which a slightly less prone posture whilst riding. Better shocks. Otherwise, everything worked nicely.
Went out east past World of Golf towards Buccleuch, then back via Woodmead.
HR data a bit unreliable to start with.
TE 2.0, 24 Epoc, 435 kcal.
Went out east past World of Golf towards Buccleuch, then back via Woodmead.
HR data a bit unreliable to start with.
TE 2.0, 24 Epoc, 435 kcal.
Tuesday Aug 24, 2010 #
6 PM
Road Running warm up/down 16:39 [3] 2.8 km (5:57 / km)
shoes: Asics Gel Nimbus 2007
Ran from home to Sunninghill TT and back (1.4km each way). 6pm start.
Road Running (Sunninghill TT) 16:22 [4] 4.0 km (4:06 / km)
ahr:144 max:184 shoes: Asics Gel Nimbus 2007
New PB, but then this was only the 2nd run of this course. Went out at nice steady speed, but Nathan and Co. decided to push hard up the hill from 2 to 3. That was when I decided to cut distance from 8 to 4km.
Total HR data for both warmup and TT:
TE 3.5, Epoc 127, 199 kcal.
Total HR data for both warmup and TT:
TE 3.5, Epoc 127, 199 kcal.
Sunday Aug 22, 2010 #
10 AM
Orienteering warm up/down 8:00 [2] 1.0 km (8:00 / km)
shoes: Salomon 3D S-Lab Red #1
Orienteering (Wits Camus) 33:58 [3] *** 5.4 km (6:17 / km) +165m 5:27 / km
ahr:151 max:187 spiked:18/21c shoes: Salomon 3D S-Lab Red #1
1:5'000 map, but for CC log.
Fast 'n furious race. Tried to focus on maintaining a good high speed throughout the course. Still found this a bit challenging and had to refocus a few times. Had to catch and pass Garry, which kept me pushing hard. Nav was mostly easy, but some good route choices, only taking 1 wrong route choice to #14 (N route was faster). Otherwise, lost small pieces of time at the control sites as I didn't see some controls right away. A few new areas of map and alterations since the last time I ran in the area.
Got Jeremy by 39s or so. Brad was 3rd before the old fogies.
TE 3.7, 145 epoc, 450 kcal.
Fast 'n furious race. Tried to focus on maintaining a good high speed throughout the course. Still found this a bit challenging and had to refocus a few times. Had to catch and pass Garry, which kept me pushing hard. Nav was mostly easy, but some good route choices, only taking 1 wrong route choice to #14 (N route was faster). Otherwise, lost small pieces of time at the control sites as I didn't see some controls right away. A few new areas of map and alterations since the last time I ran in the area.
Got Jeremy by 39s or so. Brad was 3rd before the old fogies.
TE 3.7, 145 epoc, 450 kcal.
 |
| From Orienteering Maps |
Saturday Aug 21, 2010 #
9 AM
Road Running 36:03 [3] 6.95 km (5:11 / km)
ahr:144 max:187 shoes: Asics Gel Nimbus 2007
Sunninghill.
TE 2.5, 49 epoc, 326 kcal.
TE 2.5, 49 epoc, 326 kcal.
Thursday Aug 19, 2010 #
Note
Am back home.
Wednesday Aug 18, 2010 #
11 AM
Roller Blading hills 27:37 [3] 2.75 km (10:03 / km) +281m 6:39 / km
ahr:155 max:167 shoes: Crazy Creek SP900
Uphill roller blading with the new ski poles from Rothenturm up the hill on the Alpthal side. Very sweaty work. Averaged 10 min/km which at least is a tad faster than walking. Gradient of just over 10%. Can't imagine that it will be this steep at ARWC.
TE 3.4, 110 epoc, 380 kcal.
TE 3.4, 110 epoc, 380 kcal.
7 PM
Orienteering (Rosberg) 25:22 [3] *** 3.5 km (7:15 / km) +206m 5:36 / km
ahr:158 max:174 shoes: V-J Integrator Silver/Lime
Evening training with Goldau club. 2 x intervals on a blown-up 1:5' map of the Rosberg area. Lots of wet meadows with deep holes, fence crossing, some steep ups. Unpleasant from a running point of view, but training nonetheless.
1) 10:37 - 6 controls
2) 14:45 - 8 controls
TE 3.4, 109 epoc, 365 kcal.
1) 10:37 - 6 controls
2) 14:45 - 8 controls
TE 3.4, 109 epoc, 365 kcal.
 |
| From Orienteering Maps |
Tuesday Aug 17, 2010 #
7 PM
Road Running race (Bauma Berglauf) 22:57 [4] 4.26 km (5:23 / km) +300m 3:59 / km
shoes: Salomon 3D S-Lab Red #1
Ran Day 2 of the 5-Day Berglauf series. Race started from the town of Bauma (ZH) up one of the nearby hills. Tar all the way. Very steep at the start. 2 flatter parts at 1km and 3.5km. Good time, almost felt ill afterwards, but my position is still shocking compared to the Swiss.
TE 3.8, 146 epoc, 380 kcal.
TE 3.8, 146 epoc, 380 kcal.
Road Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Salomon 3D S-Lab Red #1
Monday Aug 16, 2010 #
Note
Spent the morning recovering and the afternoon travelling.
Sunday Aug 15, 2010 #
8 AM
Trail Running 52:18 [3] 9.11 km (5:44 / km)
ahr:122 max:171 shoes: Salomon 3D S-Lab Red #1
Ran some of the trails, and some tar, to the east of the hotel.
HRM didn't work properly at start, so stats are low.
TE 3.0, 73 epoc, 257 kcal.
HRM didn't work properly at start, so stats are low.
TE 3.0, 73 epoc, 257 kcal.
Saturday Aug 14, 2010 #
11 AM
Orienteering race (Granasen-vest) 59:36 [5] *** 6.8 km (8:46 / km)
ahr:162 max:177 17c shoes: Inov-8 Oroc 280 #1
Day 5 of the WOC Tour, once again the A1 course.
Can't believe I got to such a high TE again. Once again, nice area for most of the course. Lot fewer people out there today, so I had a good race against 2 other people in my area, both of them with more speed.
Got off to a good start and once again aced the first route choice, to #4. First problem to #8, where I stopped early for another identical control. Didn't loose too much time as it was obvious where I was. Next mistake was when I was too low at #12, 20 secs. Biggest mistake was at #13, where I went walkabout for about 3 minutes. I was going straight in, but a huge bank was rather under-drawn on the map just before the control. Threw me off and I spent some time trying to relocate. Also took wrong route choice to #15.
Watched the Middle Final afterwards. They ran on an adjacent map that looked pretty shitty.
TE 4.5, 215 Epoc, 842 kcal.
Can't believe I got to such a high TE again. Once again, nice area for most of the course. Lot fewer people out there today, so I had a good race against 2 other people in my area, both of them with more speed.
Got off to a good start and once again aced the first route choice, to #4. First problem to #8, where I stopped early for another identical control. Didn't loose too much time as it was obvious where I was. Next mistake was when I was too low at #12, 20 secs. Biggest mistake was at #13, where I went walkabout for about 3 minutes. I was going straight in, but a huge bank was rather under-drawn on the map just before the control. Threw me off and I spent some time trying to relocate. Also took wrong route choice to #15.
Watched the Middle Final afterwards. They ran on an adjacent map that looked pretty shitty.
TE 4.5, 215 Epoc, 842 kcal.
 |
| From Orienteering Maps |
Orienteering warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Inov-8 Oroc 280 #1
Friday Aug 13, 2010 #
12 PM
Orienteering warm up/down 15:00 [3] 2.2 km (6:49 / km)
shoes: Inov-8 Oroc 280 #1
Orienteering race (Granasen-vest) 41:11 [4] *** 4.8 km (8:35 / km)
ahr:161 max:178 spiked:9/11c shoes: Inov-8 Oroc 280 #1
Ran the Open A1 course at the WOC tour, middle distance.
Big turnout, so people were starting on the course at about every 20th second. I had an okay run, getting very leg tired towards the end and started walking some hills. HR seems to indicate that it was beating a lot faster than I would have expected, so my body is pretty run down.
Messed up 3, too low and hit the road before bouncing back into the forest. Got into a big train of runners and I of course decided to stop looking at my map to #8, just when everyone else also forgot how to navigate. Oops. 2 mins of lost time. Had the best route choice to #9, but then the speed dropped off.
Nice area of forest.
TE 3.9, 155 Epoc, 505 kcal.
Big turnout, so people were starting on the course at about every 20th second. I had an okay run, getting very leg tired towards the end and started walking some hills. HR seems to indicate that it was beating a lot faster than I would have expected, so my body is pretty run down.
Messed up 3, too low and hit the road before bouncing back into the forest. Got into a big train of runners and I of course decided to stop looking at my map to #8, just when everyone else also forgot how to navigate. Oops. 2 mins of lost time. Had the best route choice to #9, but then the speed dropped off.
Nice area of forest.
TE 3.9, 155 Epoc, 505 kcal.
 |
| From Orienteering Maps |
Thursday Aug 12, 2010 #
Note
(rest day)
Team SA & their supporters took a rest day and went to Roros, a World Heritage Site about 100km S of Trondheim.
Wednesday Aug 11, 2010 #
1 PM
Orienteering warm up/down 5:00 [1] 0.6 km (8:20 / km)
shoes: Salomon 3D S-Lab Red #1
Orienteering race (Kristiansten festning) 15:18 [3] *** 2.6 km (5:53 / km)
ahr:158 max:173 spiked:18/19c shoes: Salomon 3D S-Lab Red #1
Ran the Open A course at WOC Tour today on the Kristiansten fortress in Tronheim town. Felt very sore going out to #1 and 2, but then warmed up. Only 1 stuff-up, at #4 where I got to the area not having read the map yet (had been behind a small girl on the previous footpath and spent too much time concentrating on not running her down).
Otherwise, a perfect run, albeit at a slower pace than normal. Definitely a lot to be said for regular orienteering improving your navigation. Nice, well planned course, but this stuff is too easy after all the forests!
44th place, +3:03 on the winner.
P.s. Too much time in the sun again today...
TE 2.8, Epoc 64, 184 kcal.
Otherwise, a perfect run, albeit at a slower pace than normal. Definitely a lot to be said for regular orienteering improving your navigation. Nice, well planned course, but this stuff is too easy after all the forests!
44th place, +3:03 on the winner.
P.s. Too much time in the sun again today...
TE 2.8, Epoc 64, 184 kcal.
 |
| From Orienteering Maps |
Tuesday Aug 10, 2010 #
11 AM
Trail Running 16:00 [1] 2.5 km (6:24 / km)
shoes: Salomon 3D S-Lab Red #1
Went for an easy morning jog on the walking paths to the east of the hotel to loosen up before this afternoon's race. Surprisingly, I felt pretty good given the last few days of tough racing. No overly sore body parts to complain about.
5 PM
Orienteering warm up/down 20:00 [2] *** 2.0 km (10:00 / km)
shoes: Inov-8 Oroc 280 #1
Orienteering race (Tulluan syd) 1:16:55 [5] *** 8.6 km (8:57 / km) +370m 7:22 / km
spiked:12/16c shoes: Inov-8 Oroc 280 #1
WOC Long DIstance Qualifier
I had a latish start time, which meant I would again be running the last part of the course without any other orienteers around.
Got off to a decentish start. First 3 controls were in the green, but I didn't make too many problems for myself, maybe being slightly hesitant once or twice. Can't work out if I had the better route choice to #3 or not, but it did give me a great exit to out of the control to start the long leg to #4 (very happy seeing this route choice).
Got passed by Kiril on this long leg, so also very happy that it took him so long to catch the 2 minutes he started behind me. Didn't take the optimal route out of #5, instead spent too much time trying to climb / contour to the central marsh. May have lost 30s to 45s. Much better for the rest of the leg though, with Smola passing me towards the end.
Hit 6 & 7 good. Slightly too right to #8, where I was still 24th position. Thereafter I started sliding down the field. Took the wrong route to #11 (should have gone north along the marshes - 2 min mistake). Then okay to the next long leg where I should have run around on the path (another 1 minute - didn't see the option). Final few controls were okay, but I was lacking the speed.
So, in total about 4 minutes of mistakes, 3 of them pure poor route choice planning. Finished 28th (would have been 27th without mistakes), which was disappointing placing wise. Time was surprisingly fast though and my world ranking points are the highest ever (by 1 point!). Still haven't broken that elusive 1000 point mark though.
That's the end of WOC now. Only a few spectator races to do.
No HRM data.
I had a latish start time, which meant I would again be running the last part of the course without any other orienteers around.
Got off to a decentish start. First 3 controls were in the green, but I didn't make too many problems for myself, maybe being slightly hesitant once or twice. Can't work out if I had the better route choice to #3 or not, but it did give me a great exit to out of the control to start the long leg to #4 (very happy seeing this route choice).
Got passed by Kiril on this long leg, so also very happy that it took him so long to catch the 2 minutes he started behind me. Didn't take the optimal route out of #5, instead spent too much time trying to climb / contour to the central marsh. May have lost 30s to 45s. Much better for the rest of the leg though, with Smola passing me towards the end.
Hit 6 & 7 good. Slightly too right to #8, where I was still 24th position. Thereafter I started sliding down the field. Took the wrong route to #11 (should have gone north along the marshes - 2 min mistake). Then okay to the next long leg where I should have run around on the path (another 1 minute - didn't see the option). Final few controls were okay, but I was lacking the speed.
So, in total about 4 minutes of mistakes, 3 of them pure poor route choice planning. Finished 28th (would have been 27th without mistakes), which was disappointing placing wise. Time was surprisingly fast though and my world ranking points are the highest ever (by 1 point!). Still haven't broken that elusive 1000 point mark though.
That's the end of WOC now. Only a few spectator races to do.
No HRM data.
 |
| From Orienteering Maps |
Monday Aug 9, 2010 #
3 PM
Orienteering warm up/down 15:00 [1] 1.5 km (10:00 / km)
shoes: Inov-8 Oroc 280 #1
Orienteering race (Jervskogen) 32:11 [5] **** 3.5 km (9:12 / km) +175m 7:21 / km
spiked:4/11c shoes: Inov-8 Oroc 280 #1
WOC Middle Distance Qualifier
On the finish line I was quite disappointed with my run. Nothing seemed to have clicked during the race. I felt like I was bouncing from tree to tree and out of contact with the map for the majority of the course, with only one clean control (#5) in the more complex terrain. I hadn't run with a watch again (the altimeter makes it illegal), so it was a surprise to finally see the results board and realise that I was actually quite high up. The one thing going for me is that I had not made any major mistakes, which seems to have been quite important today.
1 - Found the scrappiest vegetation to bundu bash through. Stopped short at a ladies control on a knoll (which looked like a N-S facing marsh - huh?). Should have been quite a few seconds faster with more confidence.
2 - Dropped down to the path, and took a good AP at the river crossing. Should have contoured around below the cliffs rather than climbing over. More secs lost doing so.
3 - Slow climb out to the left along the slope. As a result was too low down, which I realised immediately when I got to the lower extension of the re-entrant. Some more secs.
4 - Got taken by surprise. Hadn't read ahead, and didn't know how to start the long leg. Was going north to the path before I decided on the western route choice, so I should have climbed immediately instead. The rest of the route choice was perfect, but my running was kak.
5 - Spiked it! Finally. Got 15th split for my efforts.
6 - Crossed the marsh and found myself going further west than expected according to the power line pylon. This gave me a good contouring option on runnable ground. However, lost contact with map (concentration!). Kept running and relocated on big open marsh, but then was playing catch-up. Thus slightly overran on the high side. My catch feature was the big hill ahead of me.
7 - Contoured and straight down the cliffs. Straight in, but not really very fast. Semi-spike. Found Novikov and Pavel halfway along (they passed me to #6) after Novikov went through his ankle. Pavel stayed with him.
8 - Contoured, but this time got caught out on cliffs. Immediately found a nice niche to descend ot the marshes below, but it wasn't the most direct.
9 - Down the main spur, but kept being pulled left onto the cliffs. Anoying. More seconds.
10 - Aced, but it was so easy.
11 - 'Aced', but once again, stupidly easy. Lost lots of time on the last two in running speed.
12 - Surprisingly 'decent' finish. The steep eroded downhill to start helped.
Ended up 26th out of 34. Beat USA, CAN, ESP, BRA, ISR, JPN, NED, CHN. So a good result, helped by the technicality and slow running speed in the terrain. The big problem was my lack of confidence in the terrain and in my running over it. Some proper racing here before WOC would have helped for this.
Splits
Long Q tomorrow. Hopefully lessons learned today will be utilised.
No HRM data once again.
GPS said I ran 4.3km.
On the finish line I was quite disappointed with my run. Nothing seemed to have clicked during the race. I felt like I was bouncing from tree to tree and out of contact with the map for the majority of the course, with only one clean control (#5) in the more complex terrain. I hadn't run with a watch again (the altimeter makes it illegal), so it was a surprise to finally see the results board and realise that I was actually quite high up. The one thing going for me is that I had not made any major mistakes, which seems to have been quite important today.
1 - Found the scrappiest vegetation to bundu bash through. Stopped short at a ladies control on a knoll (which looked like a N-S facing marsh - huh?). Should have been quite a few seconds faster with more confidence.
2 - Dropped down to the path, and took a good AP at the river crossing. Should have contoured around below the cliffs rather than climbing over. More secs lost doing so.
3 - Slow climb out to the left along the slope. As a result was too low down, which I realised immediately when I got to the lower extension of the re-entrant. Some more secs.
4 - Got taken by surprise. Hadn't read ahead, and didn't know how to start the long leg. Was going north to the path before I decided on the western route choice, so I should have climbed immediately instead. The rest of the route choice was perfect, but my running was kak.
5 - Spiked it! Finally. Got 15th split for my efforts.
6 - Crossed the marsh and found myself going further west than expected according to the power line pylon. This gave me a good contouring option on runnable ground. However, lost contact with map (concentration!). Kept running and relocated on big open marsh, but then was playing catch-up. Thus slightly overran on the high side. My catch feature was the big hill ahead of me.
7 - Contoured and straight down the cliffs. Straight in, but not really very fast. Semi-spike. Found Novikov and Pavel halfway along (they passed me to #6) after Novikov went through his ankle. Pavel stayed with him.
8 - Contoured, but this time got caught out on cliffs. Immediately found a nice niche to descend ot the marshes below, but it wasn't the most direct.
9 - Down the main spur, but kept being pulled left onto the cliffs. Anoying. More seconds.
10 - Aced, but it was so easy.
11 - 'Aced', but once again, stupidly easy. Lost lots of time on the last two in running speed.
12 - Surprisingly 'decent' finish. The steep eroded downhill to start helped.
Ended up 26th out of 34. Beat USA, CAN, ESP, BRA, ISR, JPN, NED, CHN. So a good result, helped by the technicality and slow running speed in the terrain. The big problem was my lack of confidence in the terrain and in my running over it. Some proper racing here before WOC would have helped for this.
Splits
Long Q tomorrow. Hopefully lessons learned today will be utilised.
No HRM data once again.
GPS said I ran 4.3km.
 |
| From Orienteering Maps |
Sunday Aug 8, 2010 #
10 AM
Orienteering warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov-8 Oroc 280 #1
Orienteering race (Sverresborg) 19:23 [5] *** 2.9 km (6:41 / km) +110m 5:37 / km
spiked:18/22c shoes: Inov-8 Oroc 280 #1
WOC Sprint Qualification
I had a fair run, but am ruing the missed chances (2 big mistakes). After the warmup and very long progression from pre-start to start, I was quite focused and nailed #1, despite it being a short leg. We surprisingly went around the old farm museum area first and I managed to find good rhythm on all the controls and made no mistakes.
My first one was on the leg into the forest, where I didn't read the impassable fence bordering the museum and came to a dead standstill on the field. I hesitated as to which gap to take, and chose wrong. 20 seconds.
Thereafter settled down and ran nicely in the forest, playing safe and clean. One little wobble to #14 where I lost the main path. Split to #15 was also too slow running speed. Next big mistake was to #16, where I again didn't read the impassable fence well and didn't see the gaps in it. Stupid, another 20 seconds. Thereafter it went clean again.
So a total of 45s or so lost. What annoys me the most is that the impassable fence situation also cost me at last year's sprint Q. It's now an official trend. I finished 32nd (out of 34), +4:26 on Mattias Mueller. Without the mistakes it would have been 28th, equalling my best Sprint result (Sweden 2004).
No HRM data, as my watch is banned in IOF events (the altimeter). I reckon I probably only got to TE 3.7 or so.
No GPS either, as I accidentally turned it off at the start. Duh. Best I could do was draw my route on my map...
Splits Heat 1
I had a fair run, but am ruing the missed chances (2 big mistakes). After the warmup and very long progression from pre-start to start, I was quite focused and nailed #1, despite it being a short leg. We surprisingly went around the old farm museum area first and I managed to find good rhythm on all the controls and made no mistakes.
My first one was on the leg into the forest, where I didn't read the impassable fence bordering the museum and came to a dead standstill on the field. I hesitated as to which gap to take, and chose wrong. 20 seconds.
Thereafter settled down and ran nicely in the forest, playing safe and clean. One little wobble to #14 where I lost the main path. Split to #15 was also too slow running speed. Next big mistake was to #16, where I again didn't read the impassable fence well and didn't see the gaps in it. Stupid, another 20 seconds. Thereafter it went clean again.
So a total of 45s or so lost. What annoys me the most is that the impassable fence situation also cost me at last year's sprint Q. It's now an official trend. I finished 32nd (out of 34), +4:26 on Mattias Mueller. Without the mistakes it would have been 28th, equalling my best Sprint result (Sweden 2004).
No HRM data, as my watch is banned in IOF events (the altimeter). I reckon I probably only got to TE 3.7 or so.
No GPS either, as I accidentally turned it off at the start. Duh. Best I could do was draw my route on my map...
Splits Heat 1
 |
| From Orienteering Maps |
Saturday Aug 7, 2010 #
Event: Gauteng Colour Coded Sabie 1
11 AM
Orienteering (Ovre Jervan) 26:11 [3] *** 2.6 km (10:04 / km)
ahr:139 max:160 12c shoes: Inov-8 Oroc 280 #1
Ran the Model event for the Forest qualification areas. Decided to run on the 1:10' version however to get a proper feel for the terrain. It's a bit more stoney under the moss than I expected and a bit tougher going in general, but no big shocks. Nice complicated terrain without being hideously difficult.
Jeremy and I ran through 12 controls, meeting up and discussing after every 2 or 3. Body still a bit tired, as I've had a very slight cold / fever, but it seems to be over already. Looks all good for Sprint Q race tomorrow.
TE 2.6, Epoc 52, 378 kcal.
Jeremy and I ran through 12 controls, meeting up and discussing after every 2 or 3. Body still a bit tired, as I've had a very slight cold / fever, but it seems to be over already. Looks all good for Sprint Q race tomorrow.
TE 2.6, Epoc 52, 378 kcal.
Friday Aug 6, 2010 #
Note
(rest day)
Need a rest day, body feels tired and sore.
Thursday Aug 5, 2010 #
11 AM
Orienteering (Rotvoll) 18:24 [2] *** 2.5 km (7:22 / km)
ahr:126 max:149 spiked:19/19c shoes: Inov-8 Oroc 280 #1
Ran a 1:4' sprint map on the shoreline to the E of Trondheim. Didn't push it hard at all, so succeded in getting an error-free run. Used it instead as a decent warm up jog for the 2nd session in the forest.
TE 1.8, Epoc 20, 148 kcal.
TE 1.8, Epoc 20, 148 kcal.
12 PM
Orienteering (Bratsberg Ost) 1:07:45 [3] *** 5.7 km (11:53 / km)
ahr:135 max:161 spiked:28/34c shoes: Inov-8 Oroc 280 #1
Ran a 1:10' control picking exercise. Nice area, map not too old, but slightly overmapped on the green. Once again, steady pace meant I hit most controls okay, only making mistakes later on. Some big climbs.
TE 2.6, Epoc 56, 551 kcal.
TE 2.6, Epoc 56, 551 kcal.
Wednesday Aug 4, 2010 #
10 AM
Note
Went to Kalvskinnet sprint map, west side of Town (1:4'). I didn't run, but just walked around with map in hand. Terrain is only really relevant for Sprint F. Will go for a proper run later today.
5 PM
Orienteering (Iladalen) 1:08:32 [2] *** 6.3 km (10:53 / km)
ahr:129 max:159 spiked:7/10c shoes: Inov-8 Oroc 280 #1
Ran a shortened 1:15' training on a map on the NE side of the Grakollen region to the west of town, from the same parking lot as my first training run. Some long legs to test route choices, particularly though the long marsh strips. Only 3 hiccups, always in areas where the map was vague or outdated. Jeremy ran the 1:10' course that I did on that first session.
I saw 2 other orienteers, one of whom I ended up running into in the middle of nowhere.
TE 2.2, Epoc 38, 607 kcal.
I saw 2 other orienteers, one of whom I ended up running into in the middle of nowhere.
TE 2.2, Epoc 38, 607 kcal.
Tuesday Aug 3, 2010 #
11 AM
Orienteering (Mostadmarka Sor) 36:52 [2] **** 3.6 km (10:14 / km)
ahr:132 max:161 spiked:7/9c shoes: Inov-8 Oroc 280 #1
Drove out to near the Middle and Long Q areas to run on an adjoining map at 1:15'. The area was wetter than the previous one (by Trondheim standards). Took it at a slow comfortable pace, but still tough going amongst the blue berries.
Wasn't too tough adjusting to 1:15'. The maps quite readable in this type of terrain. Cut off my planned route a bit short because needed to pick up Jeremy from the airport.
Wasn't too tough adjusting to 1:15'. The maps quite readable in this type of terrain. Cut off my planned route a bit short because needed to pick up Jeremy from the airport.
3 PM
Orienteering (Saupstad Malestokk) 25:15 [2] *** 3.0 km (8:25 / km)
ahr:134 max:165 spiked:12/14c shoes: Inov-8 Oroc 280 #1
Jeremy and I headed off to an easy Sprint training to the south of town, one that had as little marsh as possible as J's bags didn't arrive. Nice terrain, but only partly relevant for Sprint Q. I took it fairly easy once again, just getting a hang of the terrain. 1 compass angle error and 1 overshoot.
TE 2.6, Epoc 54, 259 kcal.
TE 2.6, Epoc 54, 259 kcal.
Monday Aug 2, 2010 #
5 PM
Orienteering (Solemsasen) 58:09 [3] **** 5.6 km (10:23 / km)
ahr:142 max:166 spiked:8/16c shoes: Inov-8 Oroc 280 #1
Have arrived in Trondheim. Checked into the Youth Hostel and got hold of the training maps before heading up to Grakallen to run on the Solemsasen map on its footslopes (1:10'000).
Once again, really beautiful terrain. No major problems apart from 1 poor route choice. Quite a few small misses inside the circle. Visibility quite low on these occassions, so will need to focus on this issue over the next few days.
TE 3.1, Epoc 88, 640 kcal.
Once again, really beautiful terrain. No major problems apart from 1 poor route choice. Quite a few small misses inside the circle. Visibility quite low on these occassions, so will need to focus on this issue over the next few days.
TE 3.1, Epoc 88, 640 kcal.
Sunday Aug 1, 2010 #
9 AM
Road Running intervals 20:35 [2] 3.5 km (5:53 / km)
ahr:129 max:161 shoes: Salomon 3D S-Lab Red #1
4 x +/- 260m sprints across a field near Sattel
warm up 11:20
43.6
47.8
47.3
47.0
warm down 6:09
TE 2.0, Epoc 27, 98 kcal.
warm up 11:20
43.6
47.8
47.3
47.0
warm down 6:09
TE 2.0, Epoc 27, 98 kcal.