Training Log Archive: nmulderIn the 7 days ending Mar 18, 2007:
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Sunday Mar 18, 2007 #
Event: The Wilds Short Course
Orienteering race (The Wilds) 23:02 [5] *** 2.39 km (9:38 / km) +160m 7:13 / km
shoes: Salomon 3D Pro green #7
0853 - Long sprint course at The Wilds. 1:4'000 and 2m contours. New map by Dave Peel. Had a good run, but made a few mistakes (wrong attack angle #1, wrong way out of #10, wrong route choice on #15 and #19) that probably add up to just over a minute. I was second, behind Dylan at 22:16. Jeremy 3rd and Alex 4th. Ran well, getting some speed back, but finally had to walk a bit on the last hill up the west koppie. Very technical map, but poor printing quality from printers made the brown paths indistinct and difficult to read.
Saturday Mar 17, 2007 #
Trail Running 1:00:00 [2] 5.5 km (10:55 / km)
shoes: Salomon 3D Pro green #7
0630 - Bunted the trail run route for the Uge Event at Protea 4x4 with Ryno and Philip Swanepoel. Lovely course.
Mountain Biking 1:12:37 [3] 16.57 km (13.7 kph)
shoes: Specialized Epic Comp 2006
0745 and 1700 - Hung up and collected the MTB controls for the Uge Event in the Protea 4x4 area. Avs 13.7 Mx 33.0
Note
Was course planner for the Uge Event Salomon Sprint Race. 79 teams entered, but a high attrition rate due to heat and length of course. Well received by all appearances. Race started at Paardeplaas 4x4 track at Protea ridge. 5.5km bunted trail run, then 36km mtb ride including a mix of nav and bunting. There was 1 unassisted transition for a kloofing leg in Blougat Nature Reserve behind Munsieville. Race went through Protea Ridge, Laurentia Farm, Blougat and finally Coronation Park.
Friday Mar 16, 2007 #
Gym (PF Roodepoort) 1:10:00 [3]
0700 - Mixed weights session. Still increasing weights. Focused on shoulders and legs.
Mountain Biking 2:50:54 [2] 34.61 km (12.2 kph)
shoes: Specialized Epic Comp 2006
1500 - Bunted and marked the route for the MTB legs of the Uge Events race with Mac. Stop and start evening. Only just under 3 hours of MTB, but we were out there till 1930. Av 12.1 Mx 55.1
Thursday Mar 15, 2007 #
Mountain Biking 1:57:09 [3] 38.49 km (19.7 kph)
shoes: Specialized Epic Comp 2006
0715 - To Bryanston via Jukskei Park and back via Linden. Av 19.7 and Mx 56.5
Track / Speed Work (Wits) 1:00:00 [4] 3.5 km (17:09 / km)
1630 - Wits Track
800m warm up and stretching
3 x strides
1 x 300m full recovery (50.1)
2000m jog bends, 75% straights
5 sets of stairs
400m warm down and stretching
800m warm up and stretching
3 x strides
1 x 300m full recovery (50.1)
2000m jog bends, 75% straights
5 sets of stairs
400m warm down and stretching
Note
1400 - Bunted the kloofing leg for the Uge Event in Krugersdorp with Liz.
Wednesday Mar 14, 2007 #
Gym 1:15:00 [3]
0700 - Mixed weights. Went up a level on a few machines. Surprisingly, I felt quite good after the weekend.
Tuesday Mar 13, 2007 #
Orienteering 30:05 [3] *** 4.0 km (7:31 / km)
shoes: Salomon 3D Pro black #6
1820 - Emmarentia. Lisa organised a short orienteering event. Quite nice planning, lovely evening for a slow run. Missed 1 far out control as it was getting dark.