Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending May 1, 2011:

activity	#	time	miles		km		+m
Orienteering	10	7:22:10	21.06	(20:59)	33.9	(13:03)	101
Gym	2	2:00:00
Mountain Biking	1	55:00	11.37	(12.4/h)	18.3	(20.0/h)	364
Road Running	1	29:12	3.21	(9:05)	5.17	(5:39)
Track / Speed Work	1	18:56	2.49	(7:37)	4.0	(4:44)
Total	15	11:05:18	38.13		61.37		465
[1-5]	14	10:05:18

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Sunday May 1, 2011 #

7 AM

Orienteering (Vlakplaats) 45:00 [2] 2.5 km (18:00 / km)
shoes: Salomon 3D Pro khaki #12

Set out controls for the 5th exercise.

10 AM

Orienteering (Vlakplaats) 40:00 [1] 3.5 km (11:26 / km)
shoes: Salomon 3D Pro khaki #12

5th and 6th exercises on the Vlakplaats map: a window course and a crossing point exercise.

From Orienteering Training

3 PM

Orienteering (Langkloof) 15:00 [1] 1.0 km (15:00 / km)
shoes: Salomon 3D Pro khaki #12

Set out a few controls and then watched a multi-O exercise featuring corridors, windows, contours and control picking.

From Orienteering Training

5 PM

Orienteering (Lakenvlei Lodge) 20:00 [2] 2.0 km (10:00 / km)
shoes: Salomon 3D Pro khaki #12

Set out a fun O' course around the lodge. Multiple choice O' related questions got you to the next control with a bit of map memory. Easter eggs as prizes at the finish. Quite a few people did it the hard way and expanded their general orienteering knowledge by means of elimination.

From Orienteering Training

Saturday Apr 30, 2011 #

7 AM

Orienteering 1:15:00 [2] 5.0 km (15:00 / km)
shoes: Salomon 3D Pro khaki #12

Set out controls for 3rd and 4th exercises.

10 AM

Orienteering (Middeldam) 45:00 [1] 3.5 km (12:51 / km)
shoes: Salomon 3D Pro khaki #12

The squads ran the first two exercises at Middeldam. An attack point training and interval training in groups. I did a bit of shadowing, cutting corners.

From Orienteering Training

3 PM

Orienteering (Langkloof) 1:00:00 [1] 5.0 km (12:00 / km)
shoes: Salomon 3D Pro khaki #12

Next 2 exercises for the squads. First a corridor course and then a control picking.

From Orienteering Training

Friday Apr 29, 2011 #

9 AM

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

2 PM

Orienteering 1:00:00 [2] 4.0 km (15:00 / km)
shoes: Salomon 3D Pro khaki #12

Set out controls for the first two exercises of the National training camp at Belfast.

Thursday Apr 28, 2011 #

8 AM

Mountain Biking 55:00 [2] 18.3 km (20.0 kph) +364m
shoes: Specialized Epic Expert 2010

Out to Buccleuch.

Mx 47.4.

Wednesday Apr 27, 2011 #

Event: Gauteng Sprint 6 - Esselen Park

10 AM

Orienteering race (Esselen Park) 22:10 [4] 4.4 km (5:02 / km) +101m 4:31 / km
ahr:166 max:185 shoes: Salomon 3D S-Lab Red/Yel #2

New map at Esselen Park. Lots of fast running, with a few tricky areas around the train tracks. Got off to a decent start, fair speed, but poor reading ahead on the map. Made 1 noticeable mistake on #21, of about 10 secs. Otherwise just slow through the short, tricky controls.

Nice course, but just a tad (1km) too long.

TE 3.7, Epoc 142, 339 kcal.

From Orienteering Maps

C • Climb 4

MEN - Splits

Tuesday Apr 26, 2011 #

9 AM

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

6 PM

Road Running 29:12 [1] 5.17 km (5:39 / km)
ahr:115 max:134 shoes: Asics Gel Nimbus 2007

Ran to Sunninghill TT, but gate locked and nobody there. Seems like everyone on holiday. Did a short loop of the course and back home anyway.

TE 1.4, Epoc 11, 129 kcal.

C • Where is it normally? 2

Monday Apr 25, 2011 #

9 AM

Orienteering (Cinderella Dam) 1:00:00 [0] 3.0 km (20:00 / km)
shoes: Salomon 3D Pro khaki #12

ROC training event. Followed a defence force member round the novice course. Very tough coaching, but he was getting the hang of it towards the end.

4 PM

Track / Speed Work (Wits Ed Campus) 11:56 [3] 3.0 km (3:59 / km)
ahr:153 max:181 shoes: Salomon 3D S-Lab Red/Yel #2

The second National Squad 3000m time trial.

Was quite disappointed with my time, thought I could be at least 30s faster. Pretty much equal lap times with the 1st time trial in Feb.

Kms - April / Feb
1) 3.48 / 3.47
2) 4.02 / 4.06
3) 4.06 / 4.04

Laps - April / Feb
1) 0.39 / 0.42
2) 1.32 / 1.30
3) 1.36 / 1.34
4) 1.34 / 1.39
5) 1.37 / -
6) 1.40 / 3.14
7) 1.39 / 1.39
8) 1.36 / 1.35

TE 2.7, Epoc 58, 152 kcal.

Track / Speed Work warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Salomon 3D S-Lab Red/Yel #2

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