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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Sep 24, 2010:

activity # timemileskm+m
  Gym2 2:00:00
  Trail Running1 1:44:00 16.8(6:11) 27.04(3:51)
  Orienteering2 1:25:41 8.02(10:41) 12.9(6:39) 24534 /36c94%
  Paddling1 1:00:00 5.97(10:04) 9.6(6:15)
  Total6 6:09:41 30.78 49.54 24534 /36c94%

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Friday Sep 24, 2010 #

3 PM

Orienteering warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Inov-8 Oroc 280 #1

Orienteering (SA Champs Middle) 30:15 [4] 5.1 km (5:56 / km) +125m 5:17 / km
ahr:171 max:189 spiked:18/19c shoes: Inov-8 Oroc 280 #1

Warm up felt good, so it looked like I was almost over the flu. It didn't prove to be an inhibiting factor. Good start, going in the right direction to #1, but was a bit hesitant just before the control. Lost about 5-10s by going slower until I saw it, but the GPS shows that the site might have been a bit out. Then a good section hitting everything spot on, feeling strong even on the steeper slopes. No flag at #12, but didn't loose time. Control on wrong rootstock at #14, but also no time lost. #15 was a wally nomination, "significant plant", being a reedy bush about 50cm high.

Overall a very good run with almost zero errors with good compass work and good forward vision. Had a good win with Brad 2nd about 2 mins behind and then a larger group a further 3 behind.


TE 4.4, 205 Epoc, 508 kcal.

From Orienteering Maps

Wednesday Sep 22, 2010 #

12 PM

Gym (Bio) 1:00:00 [3]

5 PM

Paddling 1:00:00 [2] 9.6 km (6:15 / km)
shoes: K2 (Renegade)

8 long laps of Emmies with Landie. Nice to do some training without wheezing too much.

Tuesday Sep 21, 2010 #


Cough, cough (but getting better).

Monday Sep 20, 2010 #


Flu has improved a bit overnight. All I need now is proper rest, no high HRs for a few days.
10 AM

Gym (Bio) 1:00:00 [3]

Sunday Sep 19, 2010 #

10 AM

Orienteering warm up/down 5:00 [3] 0.7 km (7:09 / km)
shoes: Salomon 3D Pro green/black #11

Orienteering race (Hennops Pride) 40:26 [5] *** 5.6 km (7:13 / km) +120m 6:31 / km
ahr:173 max:187 spiked:16/17c shoes: Salomon 3D Pro green/black #11

I had a shocking race. Technically was fine, apart from leaving the path too late at #3. Physically, I was in very bad condition. I used my HRM to keep an eye on my heart rate and it didn't look good most of the way around, sitting way about 180 for a lot of the course. Really started struggling towards the end, which is where I gave up my slender leat to Dylan.

Overall, very annoying to have had this flu. Finished 2nd. Lost my colour-coded and champs winning streak which went bank to Gilbanken in mid-2007. :-(

TE 4.5, 219 Epoc, 396 kcal.

From Orienteering Maps

Saturday Sep 18, 2010 #

6 AM

Trail Running 1:44:00 [4] 16.8 mi (6:11 / mi)
ahr:151 max:187 shoes: Salomon 3D S-Lab Red #1

Ran the trail at Groenkloof this morning with the Cyanosis team and some old faces (Mac, Ryno, Landie, Arrie, Victoria). Held my lungs together and felt decent towards the end. Legs were a bit tired from the last 10 idle days, but could have been worse. HR data is quite high for the pace I went, so was good thing that I didn't push it.

TE 3.5, 123 Epoc, 855 kcal.

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