Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Jun 18, 2006:

activity

time

miles

Orienteering

4:05:07

18.24

(13:26)

29.36

(8:21)

460

54 /

63c

85%

Gym

3:05:00

Mountain Biking

1:26:30

14.91

(10.3/h)

24.0

(16.6/h)

Paddling

1:14:00

6.68

(11:05)

10.75

(6:53)

Trail Running

42:36

5.22

(8:10)

8.4

(5:04)

Total

10:33:13

45.06

72.51

460

54 /

63c

85%

averages - sleep:7.3 rhr:52 weight:78.4kg

2:12

0:00

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Sunday Jun 18, 2006 #

Orienteering (Score) 39:27 [4] **** 6.27 km (6:18 / km) +80m 5:55 / km
spiked:11/12c slept:8.5

1020 - The Score, 1:15'000. Last day of National Training Camp. Score event held on Vlakplaats map, mass start. I had to do all controls. Have never seen the puffballs and blackjacks this bad in Belfast.

Orienteering (Star Relay) 6:30 [5] **** 1.25 km (5:12 / km) +30m 4:39 / km
spiked:4/5c

1145 - Langkloof, 1:10'000. Star Relay with Jessica Lund and Nico Van Hoepen in my team. We won by about 10s. End of national training camp.

Saturday Jun 17, 2006 #

Orienteering (Strategy) 46:15 [4] **** 5.0 km (9:15 / km)
spiked:9/9c slept:8.0

1000 - Vlakplaats NW, 1:10'000. Day 2 of National Training Camp. Strategy session. The weeds were quite bad.

Orienteering (Compass) 13:46 [5] **** 1.87 km (7:22 / km) +20m 6:59 / km
spiked:2/7c

1100 - Compass, 1:10'000. Compass exercise held on Langkloof map. Only hit 2 controls spot on.

Orienteering (Relocation) 51:14 [4] **** 4.77 km (10:44 / km) +85m 9:52 / km
spiked:4/5c

1500 - The Ruins, 1:10'000. Relocation exervise in pairs with Garry Morrison. First person runs 60% of leg with map, then hands over to team mate who locates control and starts next leg.

Friday Jun 16, 2006 #

Orienteering (Line course) 19:44 [2] **** 1.6 km (12:20 / km) +50m 10:40 / km
spiked:0/0c slept:6.5 weight:79kg

1130 - The Coal Mine, 1:10'000. Start of National Training Camp in Belfast. Line course set by Dave and Jenny Peel through the coal mine.

Orienteering (Control Picking) 19:00 [3] **** 2.51 km (7:34 / km) +45m 6:57 / km
spiked:14/15c

1200 - The Coal Mine, 1:10'000. National Training camp. Control picking exercise in forest adjacent to coal mine.

Orienteering (Attack points) 49:11 [4] **** 6.09 km (8:05 / km) +150m 7:11 / km
spiked:10/10c

1520 - "1927 map", 1:15'000, part of Vlakplaats / Langkloof areas. Attack point exercise.

Thursday Jun 15, 2006 #

Gym 1:35:00 [3]
rhr:52 slept:8.0 weight:79kg

0900 - Prog 3b. Felt good for a change.

Paddling 32:00 [3] 5.0 km (6:24 / km)

1745 - Paddled with Ryno in Necky Amaruk sit-in sea kayak in preperation for PQ. 5 laps opposite direction to Dabs TT.

Wednesday Jun 14, 2006 #

Note
rhr:52 slept:6.0 weight:79kg (rest day)

And very well needed too.

Tuesday Jun 13, 2006 #

Gym 1:30:00 [3]
slept:6.0 weight:77.5kg

0730 - Prog 3b

Trail Running 42:36 [3] 8.4 km (5:04 / km)
shoes: Asics Gel Nimbus 2004

1650 - Ran the AR TT route.

Monday Jun 12, 2006 #

Mountain Biking 1:26:30 [2] 24.0 km (16.6 kph)
slept:8.0 weight:77.5kg shoes: Specialized Epic Comp 2006

0830 - Wilgespruit area. Found a few new tracks.

Paddling 42:00 [3] 5.75 km (7:18 / km)
shoes: K1 (Assegai Bigfoot)

1630 - 5 x large laps of Emmarentia Dam in K1 Bigfoot.

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