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Training Log Archive: nmulder

In the 7 days ending Aug 27, 2006:

activity # timemileskm+m
  Road Running1 2:44:00 17.4(9:26) 28.0(5:51) 393
  Adventure Racing1 2:41:41 25.48(6:21) 41.0(3:57) 1033
  Paddling1 1:14:27 8.08(9:13) 13.0(5:44)
  Gym1 1:00:00
  Trail Running1 45:06 4.35(10:22) 7.0(6:27)
  Total4 8:25:14 55.3 89.0 1426
averages - sleep:8 weight:79kg

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MoTuWeThFrSaSu

Sunday Aug 27, 2006 #

Road Running long (RAC Long Run) 2:44:00 [3] * 28.0 km (5:51 / km) +393m 5:28 / km
slept:8.0 weight:79kg shoes: Asics Gel Nimbus 2004

0700 - Northcliff Route. Quite undulating. Ran with Ryno with backpacks. Very sore hamstrings after AR Sprint yesterday.

Saturday Aug 26, 2006 #

Adventure Racing race (UGE # 3 Braamfontein Spru) 2:41:41 [5] ** 41.0 km (3:57 / km) +1033m 3:30 / km
weight:79kg

0915 - Alberts Farm. Race comprised of 22km MTB rogaine, 1.5km Foot with swim, 5km MTB to Emmies, 8km trail running and climb in Melville Koppies, 4.5km MTB back to Alberts Farm. Led more or less from start to finish. 2nd were Red Ants (Bryan and Ryan), 3rd Mccains (Tweet and Andrew). Very though and hilly around Northcliff.

Friday Aug 25, 2006 #

Note
(rest day)

Big race tomorrow.

Thursday Aug 24, 2006 #

Gym 1:00:00 [3]

0645 - Prog 3b

Paddling warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: K2 (Foxbat)

0510 - Foxbat with Ryno

Paddling (Dabs TT) 54:27 [5] 10.0 km (5:27 / km)
shoes: K2 (Foxbat)

1730 - Foxbat with Ryno.

Wednesday Aug 23, 2006 #

Note
(rest day)

Tuesday Aug 22, 2006 #

Trail Running 45:06 [3] 7.0 km (6:27 / km)
shoes: Salomon 3D Pro grey #5

0836 - Walter Sisulu Botanical Gardens. Main loop plus trails.

Monday Aug 21, 2006 #

Note
(rest day)

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