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Training Log Archive: nmulder

In the 7 days ending May 17, 2010:

	activity	#	time	miles		km		+m
	Orienteering	3	3:34:09	13.55		21.8		520	51 /	61c	83%
	Gym	2	2:00:00
	Road Running	2	40:05	4.7	(8:31)	7.57	(5:18)
	Total	7	6:14:14	18.25		29.37		520	51 /	61c	83%
averages - sleep:8 rhr:48

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Sunday May 16, 2010 #

10 AM

Orienteering warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: Salomon 3D Pro green/black #11

Orienteering race (Hennops Farm) 1:13:59 [5] *** 10.0 km (7:24 / km) +315m 6:23 / km
ahr:165 max:180 spiked:15/20c shoes: Salomon 3D Pro green/black #11

Gauteng Long Distance Champs

Had a good warm up to make sure I was ready to go out hard from the start. We had a horrible 1st leg (12 min split) which forced me to run hard to avoid loosing too much time (still lost 1 min to Ake). As it was path running, I was also able to read ahead the full map, and have a good look at # 16 and 17 enroute. Went well through the first 4 controls, passing Dylan (8 mins) without seeing him. Got sight of Garry (4 mins) at #5 as both he and I missed in the tall grass. Something not 100% right here, but I only lost about 30s, Garry getting out ahead. On route to #6, I went right around the hill and Garry left. Never saw him again. Aced 6, but then slightly too far left on #7 (15s). Too low at #9 (15s) and then fractionally too far left at #14 (5s). I chose the path option to #15 to save energy, but splits show that straight was faster. Stupid error at #16 (15s). Then chose the path route again to #18. Splits showed that Ake was only 50s behind at the start of this leg and probably took the lead somewhere along it. However, he messed up the approach and finished 7 mins down. Was tired up the hill, but I hit the remaining controls smoothly. Took the left option to the finish. First, with Ake second and Alex 3rd.

TE 4.7, EPOC 260, 1066 kcal.

From Orienteering Maps

1 - Splits

Saturday May 15, 2010 #

Event: SA Sprint Champs

Event: Gauteng Orienteering Championships

9 AM

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

Long warm down and stretching for the afternoon race.

2 PM

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.