Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Jun 21, 2008:

activity

time

miles

Mountain Biking

4:48:11

62.0

(12.9/h)

99.78

(20.8/h)

Paddling

2:58:30

12.3

(14:31)

19.8

(9:01)

Road Running

1:20:24

10.29

(7:49)

16.56

(4:51)

Orienteering

29:01

2.75

(10:32)

4.43

(6:33)

130

16 /

17c

94%

Total

9:36:06

87.35

(6:36)

140.57

(4:06)

130

16 /

17c

94%

2:43

0:00

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Saturday Jun 21, 2008 #

Event: Gauteng Orienteering Championships

Orienteering race (Gauteng O' Champs) 29:01 [5] *** 4.43 km (6:33 / km) +130m 5:43 / km
spiked:16/17c shoes: Salomon 3D Pro black #9

1042 - Hennops River Valley. 1:7'500. 5m contours. Short Distance Champs M21A Course. 4.7 km on GE. New map drawn by Graham Gristwood and Scott Fraser. (Superb map, thanks guys!). Also great planning by Michele. I had quite a good run, with almost no mistakes, just 1 poor route choice as a result of exiting a control in the wrong direction. The legs felt a bit tired though, probably as a result of the week's training. Finished first, with Eugene 2nd in 31m, Paul 34m and Garry a further 10 secs behind.

C • glad you like it :) 1

Note

Just found out that the course distances were out. We ran 4.43 km (straight line) instead of the advertised 3.3 km. 4.7 km real line on Google Earth (Planner's fault :-D ). It also looks like the magnetic lines were out as well, by 14'. They appear to be almost TN instead of MN (Mapper's fault :-D )!!!

Short 1 - Splits

Friday Jun 20, 2008 #

Paddling 53:30 [3] 8.4 km (6:22 / km)
shoes: K1 (CS Maxi)

1400 - 7 long laps on Emmarentia. No-one else on the water, but Schools training was getting under way as I left. Mild NE still blowing, making for some fun side waves at the bottom buoy.

Thursday Jun 19, 2008 #

Mountain Biking 2:05:00 [3] 37.08 km (17.8 kph)
shoes: Specialized Epic Comp 2006

0730 - To Northcliff Corner, Alberts Farm, Emmarentia, then down the Spruit to Conrad and back via Delta. Nice overcast morning which kept temperatures up. Also no frost!

Road Running (Randburg TT) 21:59 [4] 5.0 km (4:24 / km)
shoes: Asics Gel Nimbus 2004

1745 - Intended to do the 8km, but changed my mind when I realised I my legs felt dead. With GOC Champs this weekend, probably the right decision.

Wednesday Jun 18, 2008 #

Road Running 36:49 [3] 6.56 km (5:37 / km)
shoes: Asics Gel Nimbus 2004

0800 - Short easy run through Berario and Fairland.

Paddling 1:07:00 [3] 1.4 km (47:51 / km)
shoes: K1 (CS Maxi)

1630 - 8.5 big laps of the dam. Paddled wih Bubbles and then later with Jose and Cheryl.

C • Emmarentia? 2

Tuesday Jun 17, 2008 #

Road Running (RAC TT) 21:36 [5] 5.0 km (4:19 / km)
shoes: Asics Gel Nimbus 2004

1745 - Small time trial following the Comrades. Was lying about 10th at the split, but no idea where I finished as there was no official time keeper. Went quite hard and had a surprisingly good time considering the lack of speed training. Getting pretty close the the 20:53 PB mark.

Monday Jun 16, 2008 #

Mountain Biking race (Vit-T Go Babbas MTB Race) 2:43:11 [4] 62.7 km (23.1 kph)
shoes: Specialized Epic Comp 2006

0800 - The third time I've raced in this series this year. Started off slower, aiming to pace myself better. I went through halfway in 1h17, 2 min down on the last race, but feeling much better and more confident. Was hoping to do a negetive split but blew big time at the 3/4 mark. Lost about 9 places from there in to finish in 19th (worst yet) and about 5 mins slower than race 2. Field was stronger however.

Sunday Jun 15, 2008 #

Paddling (Dabs TT) 58:00 [4] 10.0 km (5:48 / km)
shoes: K2 (Renegade)

0800 - Sunday morning time trial with Eugene in the Renegade. He's improving, we were faster than I expected and there were no serious wobbles after the first 2 laps.

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