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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 31 days ending Aug 31, 2011:

activity # timemileskm+m
  Orienteering17 14:26:58 50.89(17:02) 81.9(10:35) 2482176c
  Mountain Biking2 2:05:00 22.37(10.7/h) 36.0(17.3/h)
  Road Running2 1:15:00 9.07(8:16) 14.6(5:08)
  Total21 17:46:58 82.33(12:58) 132.5(8:03) 2482176c

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Wednesday Aug 31, 2011 #

Note

7.5 hrs mapping

Sunday Aug 28, 2011 #

Note
(sick)

Too ill to make it to the MM O' Champs, so couldn't defend my favourite title for a 7th year in a row.

:-(

It's turning into a very bad year for titles. Lack of MM and Log titles hurt the most though.
C • What you really need...... 2

Saturday Aug 27, 2011 #

Note
(sick)

8 hrs of mapping. Left a bit early as it was getting cold and my flu isn't good.

Warning to SA Champs competitors... I've had to resort to GPS use to map 1 forest. You've been warned!

Friday Aug 26, 2011 #

Note
(sick)

9.5 hrs mapping.

Thursday Aug 25, 2011 #

Note
(sick)

8 hr mapping in Lydenburg.

Wednesday Aug 24, 2011 #

5 PM

Road Running (Barbecue Downs) 33:53 [2] 6.6 km (5:08 / km)
shoes: Asics Gel Nimbus 2007

Out along the Barbecue Downs road / trail loop. Nice easy jog and a fair time. Good stress relief.
C • It's been a while 2

Tuesday Aug 23, 2011 #

6 PM

Road Running (Sunninghill TT) 17:54 [3] 4.0 km (4:29 / km)
shoes: Asics Gel Nimbus 2007

Back home in SA. Felt the high altitude within the first 100m and slowed down accordingly. Took it nice and casually.

HR belt not working properly.

Road Running warm up/down (Sunninghill TT) 23:13 [1] 4.0 km (5:48 / km)
shoes: Asics Gel Nimbus 2007

Warm down lap with Nathan.

Monday Aug 22, 2011 #

Note

Haven't found time yet to log my European exploits. Will hopefully get to this after the coming weekend.

Sunday Aug 21, 2011 #

Note

Flew home after 3 months.

Saturday Aug 20, 2011 #

5 PM

Orienteering (Le Creux Froid) 56:20 [3] *** 5.4 km (10:26 / km) +240m 8:32 / km
17c shoes: Inov-8 Oroc 280 #2

WOC Relay

Ran leg 2 behind Michael.

Mike had a horrible lead out, getting badly lost together with GBR. Recovered over the latter half and ran really well together with the guys who were lapping him.

With no pressure, I had a very good run, although maybe a fraction slow due to lack of runners doing my pace nearby me. One middlish mistake on the last loop when I got carried away with things again.

Leg placing is 27th out of 40, some 19 mins off the pace. Leg 2 Results

Took the team from 38th to 33rd. Jeremy took over and got 1 more place for the team. Nice to have a SA Relay team again.

Relay Results

Friday Aug 19, 2011 #

10 AM

Orienteering race (Creux de la Cavale) 36:44 [3] *** 3.8 km (9:40 / km) +85m 8:42 / km
ahr:138 max:163 12c shoes: Inov-8 Oroc 280 #2

WOC O-festival Stage 5

Open OF Sportif category - 1:10'000

8th position out of very many. Had a brilliant nav run. Didn't push too hard physically, which probably allowed me a good, near-clean run.

Results

TE 3.0, Epoc 75, 261 kcal.

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

Thursday Aug 18, 2011 #

11 AM

Orienteering (Les quatres chemins) 10:00 [1] 1.5 km (6:40 / km)

WOC Relay Model event

Easy walk around the area

Wednesday Aug 17, 2011 #

11 AM

Orienteering race (Le Pleurachat) 59:12 [4] *** 4.2 km (14:06 / km) +185m 11:33 / km
ahr:151 max:173 12c shoes: Inov-8 Oroc 280 #2

WOC O-festival Stage 3

H21E - 1:10'000

Tough area, lots of green. Got quite lost near the end.

99th position out of about 185. Almost a mini-world champs.

Results

TE 4.0, Epoc 163, 757 kcal.

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

Tuesday Aug 16, 2011 #

10 AM

Orienteering race (Aix-les-Bains) 19:32 [5] *** 2.9 km (6:44 / km) +105m 5:42 / km
12c shoes: Salomon 3D S-Lab Red/Yel #2

WOC Sprint Distance Qualification

Men B heat

Good clean run, with almost no mistakes due to the legal scouting rule. Still not fast enough though.

Pos 30 out of 44. Some 4.5 mins off Mueller. Big who-wha over dsq's. Very poorly mapped area and ethically unsound courses. Once again, could have done with a bit of luck and been put in an easier heat.

Results

Orienteering warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Salomon 3D S-Lab Red/Yel #2

Monday Aug 15, 2011 #

10 AM

Orienteering (La Calamine) 20:00 [3] ** 2.5 km (8:00 / km)
shoes: Salomon 3D S-Lab Red/Yel #2

WOC Sprint Model Event

1:4'000

Easy jog around the area.

Sunday Aug 14, 2011 #

4 PM

Orienteering race (Foyer de St-Francois-de-S) 41:26 [5] ***** 3.6 km (11:31 / km) +195m 9:03 / km
12c shoes: Inov-8 Oroc 280 #2

WOC Middle Distance Qualification
Men A heat

Very stupid mistake towards the end. Lost my head and followed someone out in the wrong direction. Then made things worse. Poor results as a consequence. Should have been 2 mins faster.

31st out of 44. Some 16 mins behind Novikov.

Results

Orienteering warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Inov-8 Oroc 280 #2

Extremely long jog to the start.

Saturday Aug 13, 2011 #

Event: WOC 2011 + O'Festival Savoie Grand Revard
 
2 PM

Orienteering race (Les Creusates) 1:36:58 [5] ***** 9.0 km (10:46 / km) +415m 8:45 / km
18c shoes: Inov-8 Oroc 280 #2

WOC Long Distance Qualification
1:15'000 - Men B heat

Fair race, with a couple of mistakes in the latter half.

28th out of 40, some 33 mins behind Thierry. Seem to have drawn a tough heat. No mistakes and 4 mins faster would have put me into a more decent position.

Results

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

Including a decent jog to the start.

Friday Aug 12, 2011 #

11 AM

Orienteering (Chalets de Crolles) 35:23 [1] 3.0 km (11:48 / km) +209m 8:45 / km
ahr:108 max:140 shoes: Inov-8 Oroc 280 #2

WOC Long Model Event

Easy jog around the area.

TE 1.4, Epoc 10, 182 kcal.

Thursday Aug 11, 2011 #

2 PM

Orienteering (Montmelian) 21:41 [1] *** 2.5 km (8:40 / km) +182m 6:22 / km
ahr:90 max:169 16c shoes: Salomon 3D S-Lab Red/Yel #2

1:3'500 sprint map training.

TE 1.2, Epoc 4, 85 kcal.
5 PM

Orienteering (Lachat Nord) 46:29 [3] *** 3.0 km (15:30 / km) +135m 12:39 / km
ahr:148 max:166 shoes: Inov-8 Oroc 280 #2

WOC Middle Model Event

Gentle run around the area.

TE 2.5, Epoc 48, 415 kcal.

Wednesday Aug 10, 2011 #

6 PM

Orienteering (Le Revard II) 56:05 [3] *** 4.0 km (14:01 / km)
ahr:117 max:157 12c shoes: Inov-8 Oroc 280 #2

Training on the east side of the map.

TE 2.1, Epoc 41, 408 kcal.

Tuesday Aug 9, 2011 #

11 AM

Orienteering (Vieil Annecy) 27:14 [3] *** 3.5 km (7:47 / km) +78m 7:00 / km
ahr:142 max:172 22c shoes: Salomon 3D S-Lab Red/Yel #2

4 x sprint intervals on 1:4'000 map

TE 2.8, Epoc 61, 261 kcal.

Monday Aug 8, 2011 #

4 PM

Orienteering (Le Creux Qui Sonne) 42:24 [2] **** 3.5 km (12:07 / km) +143m 10:04 / km
ahr:119 max:161 11c shoes: Inov-8 Oroc 280 #2

TE 2.0, Epoc 24, 299 kcal.

Sunday Aug 7, 2011 #

5 PM

Orienteering (Le Revard II) 1:41:49 [2] *** 4.0 km (25:27 / km)
ahr:110 max:151 12c shoes: Inov-8 Oroc 280 #2

Easy training on the west side of the map.

TE 2.1, Epoc 30, 499 kcal.

Saturday Aug 6, 2011 #

Note

Picked up the car in Geneva and drove to Aix-les-Bains.

Thursday Aug 4, 2011 #

11 AM

Mountain Biking 1:15:00 [2] 20.0 km (16.0 kph)
shoes: Specialized Epic Comp 2006

MTB with Liz. From Sattel, out past Naas and the Aegerisee and then into the mountains behind Wildspitz.

Wednesday Aug 3, 2011 #

10 AM

Mountain Biking 50:00 [2] 16.0 km (19.2 kph)
shoes: Specialized Epic Comp 2006

MTB with Liz. From Sattel, out through the saddle and up towards St Jost. Got caught in a thunderstorm, so turned back via Rothenthurm early.

Tuesday Aug 2, 2011 #

12 PM

Orienteering race (Vorab) 35:40 [4] *** 4.6 km (7:45 / km) +260m 6:03 / km
ahr:149 max:180 12c shoes: Inov-8 Oroc 280 #2

Swiss O-Week Day 3

1:10'000, Open Course 4

6th position. Results

Running at the foot of a glacier. Lots of bare rock. Great run and a brilliant result.

TE3.7, Epoc 132, 282 kcal.

Orienteering warm up/down 8:00 [1] 1.0 km (8:00 / km)
shoes: Inov-8 Oroc 280 #2

Monday Aug 1, 2011 #

12 PM

Orienteering race (Crap Sogn Gion) 59:01 [4] *** 6.4 km (9:13 / km) +250m 7:43 / km
ahr:163 max:181 8c shoes: Inov-8 Oroc 280 #2

Swiss O-Week Day 2

1:10'000, Open Course 4

9th position. Results

Open meadows.

TE 4.4, Epoc 200, 540 kcal.

Orienteering warm up/down 8:00 [2] 1.0 km (8:00 / km)
shoes: Inov-8 Oroc 280 #2

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