Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Jul 5, 2009:

activity

time

miles

Orienteering

9:48:00

24.85

(23:39)

40.0

(14:42)

1762

142c

Road Running

26:26

3.23

(8:11)

5.2

(5:05)

210

Total

10:14:26

28.09

(21:53)

45.2

(13:36)

1972

142c

2:55

0:00

» now

Sunday Jul 5, 2009 #

Event: JWOC 2009

Note
(rest day)

Need a bit of a rest, next few days will be rather taxing. Still kept quite active, as the team moved residences down to Fiere di Primiero. As the team were catching busses, I got the priviledge of moving all 10 suitcases (incl. Stephanies!) out of the car into the new hotel. Then onto the Long distance model area at San Martino di Castrozza to watch the team go through their final prep.

C • tough job 2

Saturday Jul 4, 2009 #

Orienteering (Passo Rolle) 47:00 [3] *** 4.7 km (10:00 / km) +235m 8:00 / km
14c shoes: V-J Integrator Black/Red

1030 - We ran on a 1:15' map on top of the Passo Rolle. The area was adjacent to the one thats going to be used for the Long Distance. The area was generally very enjoyable, with just one "£&$! section with two steep ravines which we had to cross. Otherwise some nice stepped terrain with lots of contour detail and generally good runnability in the pine forest. I started last behind everyone and caught then one by one. All seemed to be going quite nicely, except Jess L who sprained her ankle just in front of me when looking at her map. Hopefully it recovers quickly. She's already hobbling around town. I still hate 1:15' maps (why, why, why!), but at least I managed to settle down with it by about the 4th control. This was our last proper training before JWOC. Tomorrow we'll make a celebrity appearence at the model for the Long, the its the sprint on Monday.

The start draw hasn't taken place as yet, but the juniors are grouped as follows:
Brad - middle
Jess L and Zoe early, Steph and Salome middle and Jess H and Sarah late.
They're all happy with that.

Orienteering 4:00 [3] 0.5 km (8:00 / km)
shoes: V-J Integrator Black/Red

Not much of a warm up. :-(

Road Running hills 26:26 5.2 km (5:05 / km) +210m 4:14 / km
shoes: Salomon 3D Pro green/black #11

1900 - Went out for some hill training from our chalet on Passo Ceredda. I ran the switchback road up to Malga Forsetta. 15 hairpin bends in 2.6 kms and 210m of climb. Then jogged back down.

Friday Jul 3, 2009 #

Orienteering (Val Canali) 45:00 [3] *** 4.4 km (10:14 / km) +250m 7:58 / km
17c shoes: V-J Integrator Black/Red

1040 - We got to run on part of the embargoes map for the relay today. Beautiful terrain, really enjoyed the area and course. I started off behind the juniors and passed all of them. They generally all were going well and had good runs. Lots of downhill on todays course as we had a good run up to the start beforehand. The last 9 controls were in technical, bouldery areas. Lots of fun. Relay should be great if the terrain is identical. All the juniors enjoyed it and handled the other 100 orienteers pretty well.

Orienteering warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: V-J Integrator Black/Red

Thursday Jul 2, 2009 #

Orienteering (Fierra di Primiero) 16:42 [4] *** 2.8 km (5:58 / km) +50m 5:29 / km
21c shoes: Salomon 3D Pro green/black #11

1010 - Set off the juniors on the Primiero sprint map, then started chasing them down. Only caught Jess H. Lots of pedestrian traffic which was a bit of a nightmare (the old fogies seem to find the footbridge over the river the best place to chat to their friends). The course was still enjoyable, a mix of old town and new town, with a few open parks as well.

Orienteering warm up/down 8:00 [2] 1.0 km (8:00 / km)
shoes: Salomon 3D Pro green/black #11

Orienteering (Caltena) 1:45:00 [1] ***** 2.5 km (42:00 / km)
shoes: V-J Integrator Black/Red

1230 - Put out controls and then collected them for the juniors on a special section of the Caltena map. This section was a rocky landslide area with house-sized boulders, crevices and boulder field all over the place. Similar to the area outside Goldau in SUI. Extremely technical, but the juniors must have simplified things down and handled it well as I never caught them. There were 2 parallel downhill courses through the area of about 1km each.

Wednesday Jul 1, 2009 #

Orienteering (Calaita) 1:12:40 [2] *** 6.2 km (11:43 / km) +270m 9:37 / km
19c shoes: V-J Integrator Black/Red

1050 - A highish altitude map, similar to the JWOC long distance, but given to us at 1:10?. First time we've been presented with some good long route choice legs. Interesting forest, Norweigian in steepness and runnability. Lots of brashings on the ground which still hinders speed. Had a fair run, stopping once or twice along the way to watch the juniors. Quick swim in the lake afterwards before the daily midday thunderstorm. Five flags missing at various CPs on this training.

Orienteering warm up/down 12:00 [2] 1.5 km (8:00 / km)
shoes: V-J Integrator Black/Red

Tuesday Jun 30, 2009 #

Orienteering (Siror / Tondadico) 14:38 [4] *** 2.5 km (5:51 / km) +42m 5:24 / km
14c shoes: Salomon 3D Pro green/black #11

1010 - Sprint training. I set off all the juniors at 90s intervals then left last to chase them down. Nice sprint map, with lots of small buildings in ancient villages. Lots of route choice and navigation makes it really enjoyable.

Orienteering warm up/down 8:00 [2] 0.5 km (16:00 / km)
shoes: Salomon 3D Pro green/black #11

Warmup before sprint.

Orienteering (Passo Cereda) 1:10:00 [1] *** 3.4 km (20:35 / km) +340m 13:44 / km
18c shoes: V-J Integrator Black/Red

1630 - Ran the Italian middle distance from 2006. Bit of a suprise to discover there were no stakes in the forest. The map is also badly outdated, with some problems already when it was new. Followed behind the last few girls, talking them through each leg, which seemed to help a lot due to the changes since 2006. Came across snow in one place, with lots of trees down over the whole area due to the snow last winter.

Monday Jun 29, 2009 #

Orienteering (Passo Cereda) 1:30:00 [2] *** 4.3 km (20:56 / km) +227m 16:34 / km
19c shoes: V-J Integrator Black/Red

1020 - Middle distance training just outside the chalet where we're staying. Quite a technical area, with lots of green on one half of the map and steep rocky ground on the other. Ran behind most of the girls at various stages and finished off chasing Bradley through the last 4 controls.

Orienteering (San Martino Sud) 1:25:00 [1] *** 4.7 km (18:05 / km) +348m 13:12 / km
20c shoes: V-J Integrator Black/Red

1450 - Middle training (stakes, no controls), adjacent to the JWOC map. Got the distinct impression that an ARacer designed this course. Incredible views and some rather trecharous and beautiful gorge crossings, whitewater cascades and all. Lots more rock, but the juniors seem to be getting the hang of it.

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