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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Jun 10, 2007:

activity # timemileskm+m
  Orienteering2 3:31:07 13.24(15:57) 21.31(9:54) 62543 /48c89%
  Track / Speed Work2 2:00:00 4.66(25:45) 7.5(16:00)
  Gym1 1:30:00
  Mountain Biking1 1:07:57 13.28(11.7/h) 21.38(18.9/h)
  Trail Running1 1:06:06 5.59(11:49) 9.0(7:21) 297
  Road Running1 38:27 4.97(7:44) 8.0(4:48) 117
  Total7 9:53:37 41.75 67.19 103943 /48c89%
averages - sleep:7.7 weight:79kg

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Sunday Jun 10, 2007 #

Orienteering race (Platberg) 1:20:01 [5] **** 8.3 km (9:38 / km) +225m 8:29 / km
spiked:17/18c shoes: Salomon 3D Pro black #6

0830 - Platberg (Harrismith) 1:15'000. Day 2 of the Harrismith O-ringen, so started 1st with a 1.05 lead over Garry. Copied the maps faster, and never saw him around the course. #2 was difficult, with me hitting it spot on with a bit of luck, and Garry not. Lovely planning from 2-3, best leg of the course. Had a series of controls later on in dense riverine bush, which wasn't so fun as we bashed across the river too many times. In the end came home with a big margin... very clean run, and only slightly tired from day 1.

Orienteering warm up/down 35:00 [2] 3.0 km (11:40 / km)
shoes: Salomon 3D Pro black #6

1300 - Did some control collecting.

Saturday Jun 9, 2007 #

Orienteering race (Eagle Mountain CC) 1:36:06 [5] **** 10.01 km (9:36 / km) +400m 8:00 / km
spiked:26/30c shoes: Salomon 3D Pro black #6

1300 - Eagle Mountain (Mount Everest) 1:10'000. Had a very strong run, no real mistakes and felt very strong on the uphills. I had problems with 2 controls that were out of place, loosing 3 mins and 11 mins. Managed to win in the end by 1 minute over Garry after Alex skipped a control. Very hard reading the control circles in the dense, middle section of the map.

Friday Jun 8, 2007 #

Mountain Biking 1:07:57 [3] 21.38 km (18.9 kph)
slept:8.5 shoes: Specialized Epic Comp 2006

0820 - Cycled to Emmarentia and back with Liz. Av 18.9 Mx 43.0

Thursday Jun 7, 2007 #

Trail Running (Walter Sisulu BG) 1:06:06 [3] 9.0 km (7:21 / km) +297m 6:18 / km
slept:6.5 shoes: Salomon 3D Pro black #6

0820 - Started with a loop through the botanical gardens before going up the ridge along the geological trail. On top I found the path that led me to the view point on Protea Ridge. Out and back the same way. Was quite cool this morning with a 'fresh' breeze on the ridge... lovely. Took me 20 mins or so to warm up properly though.

Wednesday Jun 6, 2007 #

Track / Speed Work (Sweethoogte) 1:00:00 [5] 3.3 km (18:11 / km)
slept:8.0 weight:79kg shoes: Asics Gel Nimbus 2004

1600 - Hill training at Sweethoogte, University of Joburg.
1250m warm up and stretching
5 x 115m track sprints with walk back
19.36, 18.98, 18.77, 17.55, 17.63
3 x 300m hill runs with walk back
1.21.62, 1.20.57, 1.15.10
600m warm down and stretching

Still the best venue for hill work.

Tuesday Jun 5, 2007 #

Gym (PF Roodepoort) 1:30:00 [3]

0600 - Worked quite hard this morning.

Road Running (RAC TT) 38:27 [4] 8.0 km (4:48 / km) +117m 4:29 / km
shoes: Asics Gel Nimbus 2004

1745 - Arrived with only seconds to spare before the time trial, so did not warm up or anything. Felt it bad over the first few kms therefore, and never really settled down. It felt like I was doing about 30s / km faster than my recorded time, so the training and gym really knocked it out of me today.

Note

Didn't ride with the AR Club Night Ride... wasn't looking forward to the cold and the start - stop scenario.

Monday Jun 4, 2007 #

Track / Speed Work (Wits) 1:00:00 [5] 4.2 km (14:17 / km)
shoes: Asics Gel Nimbus 2004

1630 - 800m warm up, stretches and striding.
5 x 600m with 1m45s rest.
2.18.32
2.22.44
2.24.14
2.20.90
2.14.76
400m warm down and stretching.

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