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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Sep 10, 2006:

activity # timemileskm+m
  Mountain Biking2 3:09:00 34.18(10.8/h) 55.0(17.5/h)
  Gym2 3:05:00
  Orienteering2 2:10:00 7.83(16:36) 12.6(10:19)
  Paddling1 1:00:00 5.1(11:47) 8.2(7:19)
  Road Running2 55:46 6.52(8:33) 10.5(5:19) 121
  Total6 10:19:46 53.62 86.3 121
averages - sleep:10 weight:77.5kg

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MoTuWeThFrSaSu

Sunday Sep 10, 2006 #

Orienteering (ROC Training Camp) 40:00 [3] *** 3.6 km (11:07 / km)
shoes: Salomon Speed Cross

ROC Training Camp day 2. More hanging of controls on Middeldam (handicap score). Didn't need to do anything for the team star relay.

Mountain Biking 1:38:00 [3] 29.0 km (17.8 kph)
weight:78kg shoes: Specialized Epic Comp 2006

1700 - Slow ride to Emmies, Delta and back to Roosevelt mashie. Last section back home in the dark. Very sore after the weekend and particularly the hard gym session on Friday.

Saturday Sep 9, 2006 #

Orienteering (ROC Training Camp) 1:30:00 [3] *** 9.0 km (10:00 / km)
shoes: Salomon Speed Cross

ROC Training Camp day 1. Hung controls (5 different exercises) and shadowed people as well. Collected controls. Used the Ruins (line course, compass exercise), Langkloof (attackpoints) and Lodge (night event) maps. Time is an estimate of total time spent running.

Friday Sep 8, 2006 #

Gym 1:35:00 [3]

1000 - Prog 3c

Thursday Sep 7, 2006 #

Mountain Biking 1:31:00 [3] 26.0 km (17.1 kph)
slept:10.0 weight:77kg shoes: Specialized Epic Comp 2006

0810 - Emmarentia and Delta Parks

Road Running 29:46 [3] 5.5 km (5:25 / km) +64m 5:07 / km
shoes: Asics Gel Nimbus 2004

1630 - Berario and Fairland.

Wednesday Sep 6, 2006 #

Road Running 26:00 [3] 5.0 km (5:12 / km) +57m 4:55 / km
shoes: Asics Gel Nimbus 2004

1720 - From home through Berario and Fairland.

Tuesday Sep 5, 2006 #

Gym 1:30:00 [3]

Prog 3c

Paddling 1:00:00 [2] 8.2 km (7:19 / km)
shoes: K1 (Assegai Bigfoot)

1630 - K1 Asegaai bigfoot. Slow social paddle of 7 x large laps.

Monday Sep 4, 2006 #

Note
(rest day)

Tired.

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