Training Log Archive: nmulder

Orienteering warm up/down 15:00 [2] 1.0 km (15:00 / km)
shoes: Salomon 3D S-Lab Red #1

Orienteering race (Pretoria Boys High) 19:33 [4] ***
ahr:174 max:187 spiked:20/22c shoes: Salomon 3D S-Lab Red #1

SA Sprint Champs

Nice venue for a sprint race and well organised. Got off to a fair start, but as usual struggled to get into the map until #5. By then I had made mistakes of about 20-25s each at #4 and #5. After that, much smoother. Split times showed that suprisingly I was doing quite well on the fast legs across the fields. Dylan got off to a stormer and had a 20s lead by #10 however, that we were never going to close. Finished 2nd, just a few secs ahead of Alex.

TE 3.6, Epoc 146, 359 Kcal.

From Orienteering Maps

Orienteering warm up/down 30:00 [1] 2.0 km (15:00 / km)
shoes: Salomon 3D S-Lab Red #1

Orienteering warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Salomon 3D Pro green/black #11

Orienteering race (Hennops Farm) 40:37 [5] *** 4.8 km (8:28 / km) +205m 6:58 / km
ahr:174 max:187 spiked:16/19c shoes: Salomon 3D Pro green/black #11

Gauteng Middle Distance Champs

The terrain was very uneven and hard to run. Felt tired after the morning sprint, but still managed to go 100%. Got off to a good start, hitting #1 (no-one appears to have taken the left route choice). Then settled down despite tough terrain (5s loss on #3). Messed up #5 (30s), where I feel the map should show a stronger reentrant at the control. Got in sight of Dylan going to 11, finally catching him at 14. Led the bunch then, but fluffed #18 (20s) by going direct and missing rather than safe along the left path. Also lost out by over 30s on the 'sprint' finish, but I'd done enough work by then. Finished 1st by 3 min ahead of Alex.

TE 4.8, Epoc 272, 717 kcal.

From Orienteering Maps

Orienteering warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: Salomon 3D Pro green/black #11

Road Running 17:03 [2] 3.23 km (5:17 / km)
ahr:130 max:149 rhr:48 slept:8.0 shoes: Asics Gel Nimbus 2007

Road Running 23:02 [3] 4.34 km (5:18 / km)
ahr:130 max:160 shoes: Asics Gel Nimbus 2007

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

Note

Orienteering 5:00 [1] 0.5 km (10:00 / km)
shoes: V-J Integrator Silver/Lime

2 morning sessions (had a talk last night by Garry on Thierry's 'Visionary Head-Start' approach):

- Map memory in pairs, with each alternating running on memory and the other following on map per leg.
- Star relay intervals, 7 teams of 2. Nico and Jess won, with Jess sucessfully defending her title.

Map of Map Memory in Pairs exercise:

From Orienteering Training

Map of Star Relay for Pairs exercise:

From Orienteering Training