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Training Log Archive: nmulder

In the 7 days ending Sep 22, 2007:

	activity	#	time	miles		km		+m
	Mountain Biking	2	2:48:20	33.2	(11.8/h)	53.43	(19.0/h)
	Ice Skating	1	1:50:00
	Orienteering	2	1:21:24	6.62	(12:17)	10.66	(7:38)	223	55 /	61c	90%
	Gym	1	1:15:00
	Paddling	1	1:10:00	6.84	(10:14)	11.0	(6:22)
	Trail Running	1	1:01:48	5.9	(10:28)	9.5	(6:30)	340
	Total	6	9:26:32	52.56		84.59		563	55 /	61c	90%
averages - weight:75kg

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Saturday Sep 22, 2007 #

Event: South African Orienteering Championships

Orienteering race (SA Champs Middle) 39:23 [5] ***** 3.96 km (9:57 / km) +165m 8:14 / km
spiked:16/21c shoes: Salomon 3D Pro grey #8

1430 - Hedianga. 1:5'000. 5m contours. Mapped by Ulf Hedlund and Pieter Mulder. New map of S.A.'s most notoriously technical area. Conditions were also very hot. Started off by messing up #1, but then settled down for a while. I had a big parallel error at #10 (4 mins), but was still confident that I could do well, due to the extreme technicality of the area. From here on I had no more mistakes, which gave me a good lead in the end. Exciting area, good mapping and planning. Just a bit warm. Won by about 7 mins with Jeremy Green 2nd and Paul Wimberley 3rd.

Short Course 1 M21A - Splits

Friday Sep 21, 2007 #

Note
(rest day)

SA Orienteering Champs this weekend. Am also looking after my sore legs, so a bit of rest is good.

Injury - the pain is best described as a type of shin splints, just on the fibia instead of the tibia. Am now trying to pull back on all running sports for a couple of weeks (except SA Champs) so as not to aggravate and end up with stress fractures.

Thursday Sep 20, 2007 #

Mountain Biking 1:15:20 [3] 23.24 km (18.5 kph)
shoes: Specialized Epic Comp 2006

0800 - Rode out towards Wilgespruit region. Got a slow puncture however and decided to return early, just in case. Av 18.5 Mx 52.0

C • Staunch 1

Paddling (Emmarentia) 1:10:00 [3] 11.0 km (6:22 / km)
shoes: K1 (CS Maxi)

1645 - I finally put my new K1 (Maxi CS) in the water for the first time, having owned it now since early May! Lovely boat, good cornering and low drag without compromising on decent stability. Did 7.5 long laps followed by the first 2 laps of the Dabs Time Trial. Good stability in the waves.

Wednesday Sep 19, 2007 #

Gym 1:15:00 [3]

0715 - Slightly easier gym session than normal as I'm trying to limit any more injury damage to my legs.

Tuesday Sep 18, 2007 #

Trail Running (Walter Sisulu B.G.) 1:01:48 [3] 9.5 km (6:30 / km) +340m 5:31 / km
shoes: Salomon 3D Pro black #6

0800 - Ran from the botanical gardens up past the waterfall and along protea ridge. Dropped down into the 4x4 valley before heading or the viewpoint. Back along the ridge line. Legs weren't as sore as Saturday, but still not great.

Ice Skating (Northgate) 1:50:00 [3]

1930 - Roller blading training started in earnest with a trip to the ice rink. No falls, which is good news. Only 2.5 months of training time before Portugal XPD.

C • skating 3

Monday Sep 17, 2007 #

Mountain Biking 1:33:00 [3] 30.19 km (19.5 kph)
shoes: Specialized Epic Comp 2006

0715 - Nice cool morning for a ride. Out to Emmarentia, then loop down to Conrad before back to Delta and home. Av 19.4 Mx 52.6

Sunday Sep 16, 2007 #

Event: Gauteng Relay Champs

Orienteering race (GOC Relays) 24:16 [4] *** 3.84 km (6:19 / km)
spiked:20/21c weight:75kg shoes: Salomon 3D Pro grey #8

0915 - Wits Campus, 1:4'000, new sprint specification map of western area and Sturrock Park. Ran Leg 1 (Long) for ROC Senior Men's team. However, also ran Leg 3, as we don't have enough senior men in the club! We were thus unofficial, but I took it as a good training exercise anyway.

Orienteering (GOC Relays) 17:45 [4] *** 2.86 km (6:12 / km) +58m 5:38 / km
spiked:19/19c shoes: Salomon 3D Pro grey #8

1015 - Wits Campus, 1:4'000. Ran Leg 3 (short). Not too many similar controls to Leg 1, so quite nice. Team finished 2nd overall behind AR, but wasn't official anyway.

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