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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 31 days ending Jul 31, 2011:

activity # timemileskm+m
  Orienteering20 22:46:22 94.04(14:32) 151.34(9:02) 4874373c
  Total20 22:46:22 94.04(14:32) 151.34(9:02) 4874373c
averages - weight:16kg

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Sunday Jul 31, 2011 #

12 PM

Orienteering race (La Mutta) 45:45 [4] *** 4.5 km (10:10 / km) +270m 7:49 / km
ahr:162 max:187 16c shoes: Inov-8 Oroc 280 #2

Swiss O-Week Day 1

1:10'000, Open Course 4

9th position. Results

Technical forest. Steep.

TE 3.6, Epoc 127, 373 kcal.

Orienteering warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov-8 Oroc 280 #2

Saturday Jul 30, 2011 #

Event: Swiss O Week
 

Thursday Jul 28, 2011 #

Note

Chucked Sarah onto a plane back to SA.

Wednesday Jul 27, 2011 #

Note

Drove back to Switzerland

Tuesday Jul 26, 2011 #

10 AM

Orienteering race (Spletni vrh) 1:17:41 [5] *** 6.9 km (11:16 / km) +465m 8:25 / km
ahr:159 max:187 23c shoes: Inov-8 Oroc 280 #2

OOCup Day 5

1:10'000

33rd. Improving every day. Winner was 56:49.

TE 4.9, Epoc 247, 860 kcal.

Orienteering warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: Inov-8 Oroc 280 #2

Monday Jul 25, 2011 #

1 PM

Orienteering race (Prezren) 1:07:04 [5] *** 6.7 km (10:01 / km) +330m 8:02 / km
ahr:164 max:190 27c weight:16kg shoes: Inov-8 Oroc 280 #2

OOCup Day 4

1:7'500

37th. Winner was 50:04.

TE 5.0, Epoc 238, 731 kcal.

Orienteering warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: Inov-8 Oroc 280 #2

Sunday Jul 24, 2011 #

12 PM

Orienteering race (Bisaga) 1:42:08 [5] *** 8.4 km (12:10 / km) +625m 8:52 / km
ahr:152 max:171 28c shoes: Inov-8 Oroc 280 #2

OOCup Day 3

1:7'500

41st. Winner was 75:37.

TE 3.8, Epoc 148, 1278 kcal.

Orienteering warm up/down 5:00 [2] 0.5 km (10:00 / km)
shoes: Inov-8 Oroc 280 #2

Saturday Jul 23, 2011 #

12 PM

Orienteering race (Paradana) 42:55 [5] *** 3.8 km (11:18 / km) +290m 8:10 / km
ahr:162 max:178 18c shoes: Inov-8 Oroc 280 #2

OOCup Day 2

1:7'500

44th. Winner was 32:09.

TE 4.4, Epoc 202, 549 kcal.

Orienteering warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov-8 Oroc 280 #2

Friday Jul 22, 2011 #

Event: OO.cup/2011
 
11 AM

Orienteering race (Ojstrovica) 1:01:41 [5] *** 6.0 km (10:17 / km) +275m 8:22 / km
ahr:164 max:177 22c shoes: Inov-8 Oroc 280 #2

OOCup Day 1

1:7'500

48th out of a field of about 70. Not so good. Winner was 44:56.

TE 4.8, Epoc 243, 927 kcal.

Orienteering warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: Inov-8 Oroc 280 #2

Thursday Jul 21, 2011 #

4 PM

Orienteering (Bisaga-jug) 33:11 [3] 3.34 km (9:56 / km) +293m 6:54 / km
shoes: Inov-8 Oroc 280 #2

Training map for the OO Cup in Slovenia.




Monday Jul 18, 2011 #

Note

Holiday on the Croatian coast.

Sunday Jul 17, 2011 #

12 PM

Orienteering race (Delnice 2) 1:20:37 [5] *** 8.7 km (9:16 / km) +250m 8:06 / km
ahr:151 max:187 20c shoes: Inov-8 Oroc 280 #2

Croatia Open Day 5

1:15'000

11th position. Results

Finished 12th overall in the 5-days. Overall Results

TE 3.9, Epoc 161, 497 kcal

Orienteering warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov-8 Oroc 280 #2

Saturday Jul 16, 2011 #

4 PM

Orienteering race (Delnice 1) 1:40:42 [5] *** 10.9 km (9:14 / km) +375m 7:53 / km
ahr:158 max:187 20c shoes: Inov-8 Oroc 280 #2

Croatia Open Day 4

1:15'000

15th position. Results

TE 4.7, Epoc 231, 608 kcal

Orienteering warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov-8 Oroc 280 #2

Friday Jul 15, 2011 #

5 PM

Orienteering race (Sungerski Lug 1) 47:30 [5] **** 6.1 km (7:47 / km) +20m 7:40 / km
27c shoes: Inov-8 Oroc 280 #2

Croatia Open Day 3

1:10'000 with map flip over. Very flat area, very technical and fun.

21st position, Results

Orienteering warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov-8 Oroc 280 #2

Thursday Jul 14, 2011 #

5 PM

Orienteering race (Krk) 17:20 [3] *** 2.5 km (6:56 / km) +50m 6:18 / km
ahr:167 max:187 20c shoes: Salomon 3D S-Lab Red/Yel #2

Croatia Open Day 2

Sprint race on the island of Krk. 1:4'000

21st position. Results

TE 3.0, Epoc 76, 217 kcal

Orienteering warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Salomon 3D S-Lab Red/Yel #2

Very hot.

Wednesday Jul 13, 2011 #

Event: Croatia Open
 
5 PM

Orienteering race (Vrsicak) 44:10 [4] *** 3.8 km (11:37 / km) +175m 9:27 / km
ahr:160 max:187 19c shoes: Inov-8 Oroc 280 #2

Croatia Open Day 1

17th out of 36. Results

TE 4.2, 191 Epoc, 581 kcal

Orienteering warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: Inov-8 Oroc 280 #2

Tuesday Jul 12, 2011 #

6 AM

Orienteering (Venezia) 42:38 [3] *** 7.0 km (6:05 / km) +20m 6:00 / km
ahr:137 max:160 12c shoes: Salomon 3D S-Lab Red/Yel #2

Venice O' training

TE 2.9, Epoc 70, 405 kcal

Orienteering warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Salomon 3D S-Lab Red/Yel #2

6 PM

Orienteering (Crni Lug I) 56:00 [3] *** 4.0 km (14:00 / km) +50m 13:11 / km
19c shoes: Inov-8 Oroc 280 #2

Training map for the Croatian 5-Day

Monday Jul 11, 2011 #

Note

Drove to Venice, onward to Croatia

Sunday Jul 10, 2011 #

1 PM

Orienteering race (Gsang-Furtbuel) 58:47 [5] *** 7.6 km (7:44 / km) +344m 6:18 / km
ahr:162 max:186 22c shoes: Inov-8 Oroc 280 #2

1:10'000

13th / 20 people

Results

TE 5.0, Epoc 265, 733 kcal

Orienteering warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Inov-8 Oroc 280 #2

Saturday Jul 9, 2011 #

Note

Flew back to Switzerland

Friday Jul 8, 2011 #

2 PM

Orienteering race (Gniewowo) 53:56 [5] *** 7.8 km (6:55 / km) +215m 6:05 / km
ahr:172 max:187 22c shoes: Inov-8 Oroc 280 #2

JWOC Relay & Team Officials Race

1:10'000

Nice race. Lost it at the penultimate control when leading a bunch of guys.

TE 5.0, Epoc 346, 554 kcal

Thursday Jul 7, 2011 #

Note

JWOC Middle Finals

Wednesday Jul 6, 2011 #

3 PM

Orienteering race (Wejherowo Park) 34:53 [4] *** 5.0 km (6:59 / km) +215m 5:45 / km
ahr:166 max:186 16c shoes: Inov-8 Oroc 280 #2

JWOC Middle Q's, with Stage 3 of the Cup events afterwards

1:10'000 Middle distance event.

Much better run than yesterday, with a much higher forest speed. Got under 7 min/km compared to 8.5 yesterday.

TE 4.2 Epoc 192, 462 kcal.

Orienteering warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov-8 Oroc 280 #2

Tuesday Jul 5, 2011 #

12 PM

Orienteering race (Wejherowo Park) 1:25:03 [5] *** 9.8 km (8:41 / km) +490m 6:57 / km
23c shoes: Inov-8 Oroc 280 #2

1:10'000 Long Distance event.

Took the JWOC rest day to do Stage 2 of the spectator races. Legs didn't like the course. Read the map quite well, which was quite surprising, but I was way off the winning pace of 60 mins. Lost a lot of time on due to slow speed. Finished 16th out of 24.

Orienteering warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov-8 Oroc 280 #2

Monday Jul 4, 2011 #

Note

JWOC Long

Sunday Jul 3, 2011 #

Note

JWOC Sprint

Saturday Jul 2, 2011 #

9 AM

Orienteering (Piekielko) 45:00 [3] *** 4.5 km (10:00 / km)
11c shoes: Inov-8 Oroc 280 #2

1:10'000

Extra last minute training in hillslope terrain. Put out controls and collected a few.
2 PM

Note

Lembork

Walk around the Sprint model map

Friday Jul 1, 2011 #

Event: JWOC 2011 RUMIA-WEJHEROWO - POLAND
 
4 PM

Orienteering (Wejherowo) 19:21 [3] *** 1.5 km (12:54 / km) +122m 9:10 / km
8c shoes: Inov-8 Oroc 280 #2

1:10'000 & 1:15'000

Model map for JWOC forest terrain. Nice loop of lovely forest. Used a bit of both scales.

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