Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Mar 19, 2017:

activity

time

miles

Orienteering

2:34:43

11.68

(13:15)

18.8

(8:14)

Gym

1:00:00

Trail Running

40:41

4.97

(8:11)

8.0

(5:05)

Total

4:15:24

16.65

26.8

1:40

0:00

» now

Sunday Mar 19, 2017 #

9 AM

Orienteering (Nooitgedacht) 32:06 [4] 3.9 km (8:14 / km)
ahr:152 shoes: Inov-8 Oroc 280 #4 (ZA)

National Training Camp up in the Nooitgedacht W plantation. Cool weather today.

Contour / Brown map exercise, running against Brad.

3 stages, first a downhill contour, then a loop and then a final back uphill. Tied with Brad on first and last and beat him on the middle loop. Great training using just contours!

Overall a good training camp, but the long waits between exercises (junior and youth squad not as quickly done) was a bit much. Ideally senior camp should be separate, but that isn't going to happen for a few more years.

11 AM

Orienteering (Nooitgedacht) 30:00 [3] 3.0 km (10:00 / km)
shoes: Inov-8 Oroc 280 #4 (ZA)

Corridor exervise on the northern hilltop of Nooitegedacht W. Not effective as the corridor was too narrow and provided too little detail. Ran large sections without using any toolbox options.

2 PM

Orienteering (Nooitgedacht) 20:00 [4] 2.8 km (7:09 / km)
shoes: Inov-8 Oroc 280 #4 (ZA)

Long interval session against Brad. Ran it in 2 control legs, with a long control + short control combo. 3 x intervals.

Very effective on the west side of the Nooitgedacht W map. Some good hills to test the enduro. Brad won all 3 intervals, but we managed to split the route choices on the long legs nicely.

Saturday Mar 18, 2017 #

10 AM

Orienteering (Kaapsehoop) 26:00 [3] 3.2 km (8:07 / km)
ahr:138 shoes: Salomon Fellraiser yellow / bl

National Training Camp

Compass exercise on the Kaapsehoop Rockery. White outmap with a few windows and compass bearing across the main plain, broken down into 2 stages of 1.6k each.

Went pretty well, but I was using features in the distance more than continual compass. Would be more effective in forested terrain.

Orienteering warm up/down 4:00 [3] 0.8 km (5:00 / km)
shoes: Salomon Fellraiser yellow / bl

Up and down to the lookout tower.

11 AM

Orienteering (Kaapsehoop) 18:37 [4] 2.1 km (8:52 / km)
ahr:152 shoes: Salomon Fellraiser yellow / bl

Interval Training against Brad.

4 x intervals of 600, 600, 500, 400 with 6, 6, 6 and 4 controls.

Very technical and lots of fun. Beat Brad on 1 by a big margin, but he got the other 3. Superb exercise.

3 PM

Orienteering (Kaapsehoop) 24:00 [4] 3.0 km (8:00 / km)
ahr:146 shoes: Salomon Fellraiser yellow / bl

Star Relay (+map memory) training in the southern part of Battery Creek map.

Paired up with Andries Swart and managed to beat Brad / Christie by about a minute. 7 controls with Andries leading out the first and taking in the last, so 4 x separate sprints for me.

Map memory combo made it harder than usual, especially in the terraced / old sawmill forest area.

Wednesday Mar 15, 2017 #

1 PM

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

7 PM

Trail Running (Merrell Night Run) 40:41 [4] 8.0 km (5:05 / km)
ahr:161 shoes: Salomon Sense Mantra 4 blue/gr

Merrell Night Trail Run at Delta Cafe.

Took it easy for the first half till the highest part of the course then started speeding up on the down again. Finished somewhere around 10th place.

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