Training Log Archive: nmulderIn the 7 days ending Oct 7, 2007:
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Sunday Oct 7, 2007 #
Event: Derdepoort Sprint Race
Orienteering race (Derdepoort) 16:42 [5] **** 3.3 km (5:04 / km) +75m 4:33 / km
shoes: Salomon 3D Pro grey #8
0945 - Derdepoort Sprint Race. 1:7'500. 5m contours. Had to do extremely well to prevent Dylan from winning the short course series. He did well, winning by 33 secs, so it was not to be. I had a good race, with not even 1 second of mistakes. I lost too much time on Alex and Dylan on the open flats however, generally 2-3s per control. Enjoyed the small technical area on the hill, which I don't remember too well, despite mapping it about 4 years ago. Had to do proper map reading, with no real memory of any detail, as it's been years since I was in the terrain.
Saturday Oct 6, 2007 #
Note
Acted as race photographer at the Uge Sprint Race at Hennops Valley. Still felt like I'd done some tough exercise however, when I got into bed. Poor weather, with showers hitting the event at intervals. It made it tough but interesting racing. Good tubing section with the river up.
Friday Oct 5, 2007 #
Mountain Biking 1:19:54 [3] 26.77 km (20.1 kph)
shoes: Specialized Epic Comp 2006
0700 - Ride to Emmarentia and Delta. Av 20.1 Mx 56.8
Note
1300 - Spent about 5 hours tagging the route for tomorrow's Uge Sprint Adventure Race. Only got about 15 min of exercise in though. Weather turned bad and the last 2.5 hours was spent walking around in the rain.
Thursday Oct 4, 2007 #
Orienteering intervals (Emmarentia) 28:43 [4] 5.86 km (4:54 / km)
shoes: Salomon 3D Pro grey #8
0815 - Did interval training on the Emmarentia map. 6 sets of 700-800m with 4 controls on each.
7 min warm-up and stretching -1.28km
4.05 - 920m
3.02 - 590m
3.50 - 790m
3.32 - 780m
3.29 - 760m
3.45 - 740m
7 min warm-up and stretching -1.28km
4.05 - 920m
3.02 - 590m
3.50 - 790m
3.32 - 780m
3.29 - 760m
3.45 - 740m
Paddling warm up/down (Dabs TT) 20:00 [2] 3.0 km (6:40 / km)
shoes: K1 (CS Maxi)
Paddling (Dabs TT) 59:11 [5] 10.0 km (5:55 / km)
shoes: K1 (CS Maxi)
1745 - First time trial in the CS Maxi. Went okay for 8 laps, a few wobbles on the last 2 as I got tired. Arms were dead afterwards... more training needed.
Wednesday Oct 3, 2007 #
Gym (PF Roodepoort) 1:20:00 [3]
0730 - Usual training set.
Road Running race (Brotherhood 10) 46:07 [4] 10.0 km (4:37 / km) +67m 4:28 / km
shoes: Asics Gel Nimbus 2004
1900 - Ran the Brotherhood 10km race from Southgate Mall. Flat route, a shortened version of the usual 15km race. Didn't feel great though, the legs obviously suffering from gym this morning. Intended to go under 45, and would have done so easily (maybe even 43ish?), but struggled with speed after 3km mark. No problems with breathing, just heavy legs.
Tuesday Oct 2, 2007 #
Road Running (Florida TT) 16:59 [4] 4.0 km (4:15 / km) +9m 4:12 / km
shoes: Asics Gel Nimbus 2004
1800 - First time I've run Florida Time Trial in a while. Quite a cold, crisp evening. Wanted to do better (near 16m), but not too bad either given the lack of running training in last 3 weeks.