Training Log Archive: nmulderIn the 31 days ending Jul 31, 2018:
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Sunday Jul 29, 2018 #
Trail Running race (Rustig) 2:25:13 [4] 18.48 km (7:51 / km) +807m 6:27 / km
ahr:156 max:181 shoes: Salomon Sense Pro 3 Blue
Saturday Jul 28, 2018 #
Road Running (Voortrekker Monument) 24:18 [4] 5.0 km (4:52 / km) +122m 4:20 / km
ahr:175 shoes: Asics DynaFlyte Grey/Lime
67/49
Thursday Jul 26, 2018 #
Trail Running (Braamfontein Spruit) 1:00:35 [3] 11.03 km (5:30 / km) +157m 5:08 / km
ahr:148 max:186 shoes: Salomon Sense Pro 3 Blue
Wednesday Jul 25, 2018 #
Gym (Bio) 1:00:00 [3]
Road Running (Saints) 30:21 [3]
ahr:160 max:182 shoes: Asics DynaFlyte Grey/Lime
Sunday Jul 22, 2018 #
Orienteering race (Cradle) 1:36:55 [3] *** 10.1 km (9:36 / km) +660m 7:14 / km
ahr:156 max:171 spiked:19/21c shoes: Inov-8 X-Talon 212 Blue
Brown course - Mountain Marathon
Still feeling the lingerings of my cold / flu from the past week. Started off okay and was feeling very good on the flats and downs, but struggled the moment we got to the hills and ended up walking almost all the decent uphills with my HR going through the roof. Nav was okay most of the way. Good to start with and then big mistake at #6 where I was too low and lost 2 mins before coming up the slope. Another mistake from 17-18 where I lost direction a bit coming over a ridge (20s). Good from there.
So I was 3rd, just under 2 mins behind Eugene and then Cobus. Very frustrating for me. Seems I led for the first 12 controls and they weren't running too much faster than me, but I definitely lost time on all the hills, especially to #13, #14 and #20.
Friday Jul 20, 2018 #
Road Running (Aegerisee) 38:45 [3] 7.43 km (5:13 / km) +21m 5:09 / km
ahr:148 max:184 shoes: Salomon Sense Pro 3 Blue
Thursday Jul 19, 2018 #
Orienteering race (St Moritz) 58:07 [4] *** 5.8 km (10:01 / km) +210m 8:29 / km
ahr:156 max:176 spiked:8/13c (sick) shoes: Inov-8 Oroc 280 #3 (CH)
Drove out to St Moritz for an Engadiner-OL evening event. Small local event, but good turnout with some international competitors due to the nice area.
Self punching start. Okay to #1, but then slowed down as I haven't fully recovered from a cold / cough post-JWOC. Ended up walking almost all the hills from here to keep my HR down. Too low to #2 and overran it (30s). Could have been straighter going into #4 (15s). The also too far to the left into #6 (30s). Not the best rc to #8 (30s). Otherwise better from there. Lovely blue-berry white forests and good detail at altitude just outside St Moritz. Think I lost about 10 mins on speed and another 2 mins on mistakes. 20 mins behind winner.
Saturday Jul 14, 2018 #
Note
Orienteering race (Kecskemet) 33:00 [5] *** 5.5 km (6:00 / km)
ahr:173 max:181 spiked:14/15c shoes: Inov-8 Oroc 280 #4 (ZA)
JWOC VIP / Team Leaders Race
Mass start with about 50 competitors. Had to scramble for a map and lost some 10s or so. Long train to 1st control but hit my fork well. Then settled in and started moving up a few places by having better speed into controls. Got into my final position about 1/2 way. Got drenched at the spectator control, which was great given we were running in 30' heat with decent humidity. Only mistake of the day came on the 3rd last control in the last loop, about 30m to the one side of the control. Lost about 30s but no places. Got drenched again in the run-in. Was told I was about 10th by my support crew.
Friday Jul 13, 2018 #
Note
Thursday Jul 12, 2018 #
Note
Wednesday Jul 11, 2018 #
Orienteering race (JWOC Tour) 53:11 [5] *** 7.9 km (6:44 / km)
ahr:167 max:175 14c shoes: Inov-8 Oroc 280 #4 (ZA)
1:10'000 and 2m
Long course in M45. Late start and extremely warm and humid, so paced myself the whole way through the course.
Arrived late at my start, but only lost 30s or so on the official timing. Not too flustered, but little bit of a direction error out of the start flag (15s). Long leg to #1 and settled down after about 300m. All okay for the first few. Overran at #5 and circled back, lost contact with the map (30s). Picked up a junior here who ran with me most of the rest of the way. No other major problems. Got caught again by the course leader with 3 controls to go and once again no chance of staying with him. Slight error inside the circle at #13 (5s).
4th place. Overall better today as I was only 5 mins down today on the course leader instead of 6.
Orienteering warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: Inov-8 Oroc 280 #4 (ZA)
Tuesday Jul 10, 2018 #
Note
Orienteering race (JWOC Tour) 40:49 [5] *** 6.2 km (6:35 / km) +72m 6:13 / km
ahr:168 max:176 spiked:11/15c shoes: Inov-8 Oroc 280 #4 (ZA)
1:10'000 and 2m
The open event during JWOC. Ran the M45 course on the map used for JWOC long. Poor mistake to #1 leaving start flag the wrong way and doing a very big banana (90s). Hesitant into #3 (15s) and the another small mistake approaching the circle to #5 (30s). I'd picked up a tail by this time and was determined to drop him, so picked up the speed and things also settled down. Got the fastest split to #6 by taking the safest route choice around some green. Went straight line to #9, but that involved a bit of light green that I should have avoided (20s). Got caught at #13 by the eventual winner, a Swede, who was absolutely flying. Couldn't hold on beyond #14 and felt dead going into the finish. Ave HR pretty close to max HR.
5th place. +6 down with about 3 mins of time loss.
Monday Jul 9, 2018 #
Note
Sunday Jul 8, 2018 #
Orienteering (Kecskemet) 9:38 [3] *** 1.75 km (5:30 / km)
ahr:131 max:140 9c shoes: Salomon Sense Pro 3 Blue
1:4000 and 2m
Sprint model event in the city centre.
Saturday Jul 7, 2018 #
Orienteering (Kecskemet) 43:22 [3] *** 6.06 km (7:09 / km) +45m 6:54 / km
ahr:136 max:153 11c shoes: Inov-8 Oroc 280 #4 (ZA)
1:15'000 and 2m
Long distance model event in a bit of mixed terrain.
Friday Jul 6, 2018 #
Orienteering (Kecskemet) 46:12 [3] *** 5.9 km (7:50 / km) +84m 7:19 / km
ahr:122 max:149 17c shoes: Inov-8 Oroc 280 #4 (ZA)
1:10 and 1:15 with 2m
Only a single session again today, but broken down into two parts, first at 1:10 with middle flavour and then 1:15 for last 5 controls with longer legs. So good contour training to start with, but another chance to adapt to 1:15 scale later as the first event in JWOC will be the Long. Between now and that race we will only use a 1:4 sprint and then the 1:15 long model.
Thursday Jul 5, 2018 #
Orienteering (Kecskemet) 48:29 [3] *** 5.91 km (8:12 / km) +94m 7:36 / km
ahr:127 max:151 8c shoes: Inov-8 Oroc 280 #4 (ZA)
1:15 and 2m
The taper has started, only 1 training today. Focus again on long legs for the Long distance and getting a feel of the 1:15 scale and readability. Mixed open woodland with some small open and sandy open areas.
Wednesday Jul 4, 2018 #
Orienteering (Kecskemet) 1:00:30 [3] *** 5.34 km (11:20 / km) +55m 10:46 / km
ahr:108 max:135 8c shoes: Inov-8 Oroc 280 #4 (ZA)
1:15'000 and 2m
2nd long training on open and mixed forest. Long legs, lots of contour detail.
Orienteering (Kecskemet) 35:40 [3] *** 4.94 km (7:13 / km) +41m 6:56 / km
ahr:135 max:158 13c shoes: Inov-8 Oroc 280 #4 (ZA)
1:10 and 2m
Middle training with lots of green juniper again. Broke it down into 3 sections with regrouping so that I could keep tabs on everyone. Thus worked better and no-one got left behind.
Tuesday Jul 3, 2018 #
Orienteering (Szeged) 17:12 [3] *** 2.87 km (6:00 / km)
ahr:133 max:164 18c shoes: Salomon Sense Pro 3 Blue
1:4'000 and 2m
Fast and flat urban city centre sprint training. Used a few artificial barriers to make it interesting, but otherwise nothing special on the map.
Orienteering (Kecskemet) 30:54 [3] *** 5.51 km (5:36 / km) +55m 5:20 / km
ahr:122 max:140 21c shoes: Inov-8 Oroc 280 #4 (ZA)
1:10'000 and 2m
Control picking intervals in open and white contour terrain. 3 sets of 7/8/6 controls. Session worked well.
Monday Jul 2, 2018 #
Orienteering (Kecskemet) 48:46 [3] *** 4.82 km (10:07 / km) +85m 9:18 / km
ahr:108 max:139 7c shoes: Inov-8 Oroc 280 #4 (ZA)
1:15'000 and 2m
Our first Long training. Only 7 controls, all long legs on mixed open / white / light green runnable in 1 direction. Quite fast terrain.
Orienteering (Kecskemet) 32:36 [3] *** 2.63 km (12:24 / km) +54m 11:14 / km
ahr:115 max:149 8c shoes: Inov-8 Oroc 280 #4 (ZA)
1:10'000 and 2m
Middle training again at Bocsa, but more focused on W side of map. Lots of juniper again. First training session that Andries is with us. Full team is now here.
Sunday Jul 1, 2018 #
Orienteering (Kecskemet) 30:11 [3] *** 3.69 km (8:11 / km) +34m 7:49 / km
ahr:128 max:157 11c shoes: Inov-8 Oroc 280 #4 (ZA)
1:10'000 and 2m
Christie has arrived and joined the team. Another middle training with lots of contour detail, but generally open or white forest.
Orienteering (Kecskemet) 1:09:01 [3] *** 5.06 km (13:38 / km) +53m 12:58 / km
ahr:106 max:140 12c shoes: Inov-8 Oroc 280 #4 (ZA)
1:10'000 and 2m
Middle training with lots of dense juniper. Very technical mazes.