Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 31 days ending May 31, 2011:

activity	#	time	miles		km		+m
Adventure Racing	1	57:51:48	288.94	(12:01)	465.0	(7:28)	9282
Mountain Biking	5	14:23:49	183.25	(12.7/h)	294.91	(20.5/h)	5307
Orienteering	9	9:20:20	26.1	(21:28)	42.0	(13:20)	1212	28 /	57c	49%
Gym	4	4:00:00
Road Running	1	24:04	2.75	(8:45)	4.43	(5:26)	144
Total	20	86:00:01	501.04		806.34		15945	28 /	57c	49%

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Tuesday May 31, 2011 #

3 PM

Orienteering (Le Prepoulain) 1:15:09 [2] **** 4.9 km (15:20 / km) +181m 12:57 / km
ahr:114 max:152 shoes: Inov-8 Oroc 280 #1

Did the shorter of 2 training courses, then cut some controls out as well. Started on track below #1, then 1-2-3-4-9-8-7-6-5-10-11 and back to lower car park. Took it easy and conferred a lot with Jeremy. Starting to get a hang of things... slowly. Very cold rain which left me without fingers...

TE 1.7, Epoc 19, 510 kcal.

From Orienteering Maps

Orienteering warm up/down 40:00 [3] 2.0 km (20:00 / km)
shoes: Inov-8 Oroc 280 #1

Horrible warm-up to the start point on the road below #1, all the way uphill from the lower carpark.

Monday May 30, 2011 #

3 PM

Orienteering (Le Revard II) 1:11:23 [2] **** 4.4 km (16:13 / km) +201m 13:12 / km
ahr:123 max:159 10c shoes: Inov-8 Oroc 280 #1

Slow training exercise. Most of the controls were same as yesterday (lazy organisers). Still got lost again. Struggled most on #5, which I almost aced yesterday.

TE 2.2, Epoc 36, 459 kcal.

From Orienteering Maps

Orienteering warm up/down 7:00 [3] 1.0 km (7:00 / km)
shoes: Inov-8 Oroc 280 #1

Sunday May 29, 2011 #

11 AM

Orienteering race (Le Revard II) 2:48:18 [5] ***** 13.1 km (12:51 / km) +620m 10:23 / km
ahr:157 max:184 spiked:17/31c shoes: Inov-8 Oroc 280 #1

French Long Distance Champs. 1:15'000

The most devastating event I've ever done. The most technical terrain ever, the most technical map ever, very hot weather, and a monster long course on a very hard to read map (1:15').

Had a midday run, so I got the worst of the heat. Only 1 water point, which took me 1h45 to get to. I missed #1, over-running it somehow (lots of felled terrain). Pulled to left on #3, got disillusioned to #5. Wasted lots of time going nowhere slowly. Lots of green and a very big learning experience. I essentially gave up racing on this leg and decided to keep pushing onto the finish. Tactics started focusing on using handrails and not cutting corners. Way too low on #9, short on #10, lost at #13, but lucked out. Took the long (safest and fastest) route to #14, but still got pulled at one stage. Horrible butterflies. Was very drained at this stage, so was barely running. The rest of the race was a slog. Most time wasted in wrong route choices and generally not running fast enough over terrain. Very much a case of navigating 'where I am / was', rather than 'where I'm going'.

Just finishing pushed you up the ranks. Finished 111th out of 127, but 42 runners didn't finish. Results Most of DNFs due to heat and lack of water on the course. Many more disillusioned and no-longer interested in WOC.

TE 4.5, 214 Epoc, 1464 kcal.

From Orienteering Maps

Orienteering warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Inov-8 Oroc 280 #1

Saturday May 28, 2011 #

5 PM

Orienteering race (Cret du Benevent) 43:30 [5] **** 4.1 km (10:37 / km) +210m 8:27 / km
ahr:174 max:186 spiked:11/16c shoes: Inov-8 Oroc 280 #1

Regional Middle Distance Champs 1:10'000, Semnoz mountains, just south of Annecy.

A very large international turnout for a regional champs. Me and Jeremy had late starts, which was quite nice. After only 1.5 hrs sleep last night on the plane, I had a surprisingly decent run. Terrain was challenging, yet map still quite readable due to presence larger topographic features. Made a good parallel error mistake at #4, got a bit lost at #7, wrong route to #8, poor planning and route to #11, same again to #12.

Finished 106th, which was still quite respectable as there were 242 starters. Quite a few mp's and dsq's. Results

TE 5.0, Epoc 294, 722 kcal.

From Orienteering Maps

Orienteering warm up/down 15:00 [1] 1.5 km (10:00 / km)
shoes: Inov-8 Oroc 280 #1

Friday May 27, 2011 #

Note

Flew out to Europe. France first for WOC training, Switzerland, Ireland, Poland, Croatia, Slovenia, and back to Switzerland & France.

Thursday May 26, 2011 #

4 PM

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

C • What 3

Wednesday May 25, 2011 #

9 AM

Road Running 24:04 [2] 4.43 km (5:26 / km) +144m 4:40 / km
ahr:123 max:159 shoes: Asics Gel Nimbus 2007

Short run around Sunninghill to get the legs working again.

TE 2.1, Epoc 33, 137 kcal.

Monday May 23, 2011 #

9 AM

Gym 1:00:00 [3]

Sunday May 22, 2011 #

7 AM

Mountain Biking 1:52:00 [1] 32.86 km (17.6 kph)
ahr:98 max:135 shoes: Specialized Epic Expert 2010

Short ride with Mac and Nathan from Eagle Canyon. Good warm-down ride after Sani2C. Out to Muldersdrift and back via Ruimsig.

Av 18.2, Mx 55.0
TE 1.3, Epoc 8, 504 kcal.

C • Impressive! 1

Saturday May 21, 2011 #

7 AM

Mountain Biking race (Sani2C) 3:01:38 [3] 74.58 km (24.6 kph) +1082m
ahr:140 max:173 shoes: Specialized Epic Expert 2010

Day 3. Best Sani2C ever.

Had a very good start once again, with Jane giving it a full go through the cane fields. We were in a very good position (5th) when we missed a turn that was poorly marked on a downhill. Lots of other bike tracks going straight on as well, so it took about 4 mins to find the correct turn. Found ourselves in the middle of nowhere, seeing only 1 other team over the next 30km or so. Started recatching a few teams who had passed us at about 60km on Heartbreak Hill. Jane went flat out up this and we left them for dead. Strong finish as well.

Overall we finished 119th and 6th mixed team. Only 3.5 mins off 5th, so that missed turn cost us. Brilliant result though, beating a few pro & semi-pro teams, particularly on Day 3.

Results

Av 24.4, Mx 59.4, Tm 3:03:09
TE 3.1, Epoc 90, 2014 kcal.

Friday May 20, 2011 #

7 AM

Mountain Biking race (Sani2C) 5:22:21 [3] 99.11 km (18.4 kph) +2574m
ahr:135 max:173 shoes: Specialized Epic Expert 2010

Day 2 - the long day. Nice start with C batch and a beautiful ride into the Umko valley. New route took us down a long way and across a floating bridge to the junction of the Ixopo. From here (40km), I don't think we were passed by a single team. Jane worked hard on the ups and we started catching a few of the better mixed teams. Hard riding from the 2nd water point over the flatter stuff till the third. Tough little route change into the finish.

Great result for the day. Now lying 117th and 6th mixed after 2 days.

Av 18.7, Mx 60.5, Tm 5:17:00
TE 2.9, Epoc 68, 3226 kcal.

Thursday May 19, 2011 #

7 AM

Mountain Biking race (Sani2C) 3:45:18 [4] 81.29 km (21.6 kph) +1651m
ahr:145 max:173 shoes: Specialized Epic Expert 2010

Sani2C MTB race with Jane, racing in the mixed category.

Good day 1. Started B batch. Beautiful course, much improved with a new section around water point 1. Saw a spectacular crash into a river in front of me when someone rode off a wooden bridge into the water. Also nice having 10 mins between batches instead of the usual 5, really open the course a lot. Also nice having the race closer to winter, less mud!

Placed quite nicely, 137th overall and 8th in the mixed. Had an end sprint with the 7th mixed team.

Av 21.9, Mx 67.1, Tm 3:42:41
TE 3.5, Epoc 118, 2595 kcal.

Tuesday May 17, 2011 #

5 PM

Mountain Biking 22:32 [1] 7.07 km (18.8 kph)
shoes: Specialized Epic Expert 2010

Quick ride around Sunninghill to test if the bike is still okay before Sani2C this week.

Av 18.8, Mx 47.0

Monday May 16, 2011 #

9 AM

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

Monday May 9, 2011 #

7 AM

Adventure Racing race (Trekking) 2:03:00 [4] 13.0 km (9:28 / km) +693m 7:28 / km
shoes: Salomon Crossmax Red #1

Expedition Africa - 500km Adventure Race - Hermanus, South Africa

Team Cyanosis, with Nathan, Mac, Jane. Finished 2nd behind Merrell and ahead of Accelerate (UK).

Stats:

Race Time 63h 38m 55s

Race Distance 473 km

Altitude gain 10'335m

Bike Stats:
Dst 323.27
Av 16.2
Mx 61.4

First leg started at dawn in the old Hermanus harbour (sea paddle cancelled due to strong winds) with a 13km running leg through town and a bit into the mountain. Got off to a good lead. Got chased down by Merrell and overtaken, but regained it just before the end of the leg. First into T1 by a few secs.

Adventure Racing race (Paddling) 2:52:00 [3] 15.0 km (11:28 / km)

Paddle from hell. Into a gale force headwind across the Kleinrivier vlei. Big waves of up to 1m. Stuck with Merrell most of the way, but they pulled away on the river.

Adventure Racing race (Coasteering) 5:08:00 [3] 32.0 km (9:38 / km) +617m 8:47 / km
shoes: Salomon Crossmax Red #1

Short section through Stanford, then a long run to the beach. We were walking already with Mac's ITB injury. Good nav saw us still only 4 mins behind Merell, who had run most of the way. Then a long walk down the beach in Walker Bay NR. Passed by Accelerate just before Gansbaai transition, but still only 15 min behind Merrell.

Adventure Racing race (Mountain Bike) 9:35:34 [3] 132.0 km (4:22 / km) +1741m 4:05 / km
shoes: Specialized Epic Expert 2010

Fast riding for most of the leg. Caught Accelerate after about 30km. We stayed together to chase Merrell down. They made a wrong turn though, putting us in the lead after 60km. In Quoin Point NR (80km) we took the outright lead in the dunes when Accelerate hesitated. Put in a good final section to extend our lead to 40 min on Accelerate and 1 hr on Merrell.

Bike stat: Dst 137.81, Av 14.4, Mx 61.5

Adventure Racing race (Trekking) 12:19:00 [3] 51.0 km (14:29 / km) +2264m 11:51 / km
shoes: Salomon 3D Pro khaki #12

Started the long hike at about 3am. First checkpoint saw us on a good route up the mountains. However, we 'misinterpreted' race director help on the next leg, finding ourselves following a fence line through dense fynbos down and up a huge ravine when we had expected a path (20km in). Quite a few other good nav teams also had the same predicament. This gave Merrell the lead. We thought Accelerate had also gone ahead, but had instead done the same route choice as us. Merrell then proceeded to outrun us over the rest of the course whilst we walked. 2 team members now injured.

Ended with a 5 hour compulsory stop at transition. Surprised to find ourselves in 2nd and only 1 hr behind.

C • That path 2

Adventure Racing race (Mountain Bike) 7:40:00 [3] 96.0 km (4:48 / km) +1443m 4:27 / km
shoes: Specialized Epic Expert 2010

Left transition in the dark again (Tuesday night). More fast dirt roads through the Overberg. Slept for 30 mins in the doorstep of the Genadendal church near the church square. Looked almost exactly like a setting in Portugal and Spain. Got into transition to find Merell had taken another 1 hour out of us. Now 2 hrs behind.

Bike Stats: Dst 95.98, Av 11.4, Mx 56.0

Adventure Racing race (Trekking) 7:45:00 [3] 24.0 km (19:23 / km) +1335m 15:10 / km
shoes: Salomon 3D Pro khaki #12

An up-and-over trek over the Riviersonderendberge. Up was easy. Down was more technical, but we got this at first light. Got to abseil and canyoneering at the bottom (now only 1 hr behind Merrell again) before the walk to Teewaterskloof Dam (2 hrs behind again).

Adventure Racing (Paddling) 3:30:00 [3] 23.0 km (9:08 / km)

Paddle round the dam to 2 CPs. Surprisingly went quite quickly. No wind which was a blessing and did it at mid afternoon, so reasonably un-cold.

Adventure Racing race (Mountain Bike) 4:39:26 [3] 64.0 km (4:22 / km) +912m 4:05 / km
shoes: Specialized Epic Expert 2010

Still 2 hrs behind Merell, and 2 hrs ahead of Accelerate. The section was mostly downhill on the Van Der Stel pass through Botrivier. Easy roads once again. Ended at Hamilton Russell vineyard.

Adventure Racing race (Orienteering) 2:00:00 [3] 8.0 km (15:00 / km) +277m 12:47 / km
shoes: Salomon Crossmax Red #1

Google map orienteering around the vineyard. 6 CPs, no problem. Easy pace. 5 mins slower than Merrell, but in the dark instead of their light. Opened another 1hr on Accelerate here.

Adventure Racing race (Mountain Bike) 19:48 [3] 7.0 km (2:50 / km)
shoes: Specialized Epic Expert 2010

Final 7km downhill cycle into the finish at Onrus.

Overall 2nd. Disappointing that we could challenge hard for the win.

Picked up a mild strain on the lateral side of my foot on the last downhill mountain section. However it's healed quickly and should be okay.

Saturday May 7, 2011 #

Event: Expedition Africa

Wednesday May 4, 2011 #

8 AM

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

Big cardio day. The Bio is going through a plyo phase.

Tuesday May 3, 2011 #

Note
(rest day)

Expedition Africa starts Monday...

Monday May 2, 2011 #

9 AM

Orienteering (Langkloof) 10:00 [1] 1.0 km (10:00 / km)
shoes: Salomon 3D Pro khaki #12

The 9th and 10th exercises were more fun once again. Thankfully nothing to put out or collect! Firstly set the squads off on a short 1.5km map memory course (with double memory controls). Then we had the traditional team star relay. Jess lost for the first time ever, with Ake and Cian taking a convincing victory.

From Orienteering Training

C • Thanks Coach 4

Sunday May 1, 2011 #

7 AM

Orienteering (Vlakplaats) 45:00 [2] 2.5 km (18:00 / km)
shoes: Salomon 3D Pro khaki #12

Set out controls for the 5th exercise.

10 AM

Orienteering (Vlakplaats) 40:00 [1] 3.5 km (11:26 / km)
shoes: Salomon 3D Pro khaki #12

5th and 6th exercises on the Vlakplaats map: a window course and a crossing point exercise.

From Orienteering Training

3 PM

Orienteering (Langkloof) 15:00 [1] 1.0 km (15:00 / km)
shoes: Salomon 3D Pro khaki #12

Set out a few controls and then watched a multi-O exercise featuring corridors, windows, contours and control picking.

From Orienteering Training

5 PM

Orienteering (Lakenvlei Lodge) 20:00 [2] 2.0 km (10:00 / km)
shoes: Salomon 3D Pro khaki #12

Set out a fun O' course around the lodge. Multiple choice O' related questions got you to the next control with a bit of map memory. Easter eggs as prizes at the finish. Quite a few people did it the hard way and expanded their general orienteering knowledge by means of elimination.

From Orienteering Training

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