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Training Log Archive: nmulder

In the 7 days ending Jun 23, 2008:

activity

time

miles

Paddling

3:36:00

15.78

(13:41)

25.4

(8:30)

Mountain Biking

3:23:00

36.09

(10.7/h)

58.08

(17.2/h)

Orienteering

1:44:37

8.72

(12:00)

14.03

(7:27)

487

37 /

40c

92%

Road Running

1:20:24

10.29

(7:49)

16.56

(4:51)

Total

10:04:01

70.88

(8:31)

114.07

(5:18)

487

37 /

40c

92%

2:33

0:00

» now

Monday Jun 23, 2008 #

Paddling 1:35:30 [4] 15.6 km (6:07 / km)
shoes: K1 (CS Maxi)

1600 - 13 long laps on Emmies, 6 of them in a fast diamond. Eventually had to fall off the bunch.

Sunday Jun 22, 2008 #

Orienteering race (Gauteng O' Champs) 1:15:36 [4] *** 9.6 km (7:52 / km) +357m 6:38 / km
spiked:21/23c shoes: Salomon 3D Pro black #9

1020 - Voortrekker Hoogte. 1:10'000. 5m contours. M21A Course. 11.42 km read distance on GE. Mapped by Dave Peel. Started off badly, missing # 1 (out by 20m?), then running poorly to #2 and #3. Settled down nicely thereafter, catching Nick Cooper at #9. On quite a few route choices, I took the longer, more contoured options, which on one occasion wasn't the quickest. We had 1 final hill towards the end which I paced myself for and then which I ran fairly well. Pushed hard at the end, which was enough for 1st, some 90s ahead of Jeremy in 2nd. Eugene 3rd in 1h23, Garry 4th and Paul 5th. Overall pretty good, but felt slower than last year on the same map. Speed just isn't there.

C • Well done 2

Mountain Biking 1:18:00 [3] 21.0 km (16.2 kph)
shoes: Specialized Epic Comp 2006

1400 - Did a quick ride around Groenkloof with Eugene after the O', following the single track system. Originally planned to do the MTB-O course, but decided to take an easier route instead (tired legs for some reason). Will do that course in a few months time when it's not so fresh in the memory (sorry Alex!).

Classic 1 - Splits

Saturday Jun 21, 2008 #

Event: Gauteng Orienteering Championships

Orienteering race (Gauteng O' Champs) 29:01 [5] *** 4.43 km (6:33 / km) +130m 5:43 / km
spiked:16/17c shoes: Salomon 3D Pro black #9

1042 - Hennops River Valley. 1:7'500. 5m contours. Short Distance Champs M21A Course. 4.7 km on GE. New map drawn by Graham Gristwood and Scott Fraser. (Superb map, thanks guys!). Also great planning by Michele. I had quite a good run, with almost no mistakes, just 1 poor route choice as a result of exiting a control in the wrong direction. The legs felt a bit tired though, probably as a result of the week's training. Finished first, with Eugene 2nd in 31m, Paul 34m and Garry a further 10 secs behind.

C • glad you like it :) 1

Note

Just found out that the course distances were out. We ran 4.43 km (straight line) instead of the advertised 3.3 km. 4.7 km real line on Google Earth (Planner's fault :-D ). It also looks like the magnetic lines were out as well, by 14'. They appear to be almost TN instead of MN (Mapper's fault :-D )!!!

Short 1 - Splits

Friday Jun 20, 2008 #

Paddling 53:30 [3] 8.4 km (6:22 / km)
shoes: K1 (CS Maxi)

1400 - 7 long laps on Emmarentia. No-one else on the water, but Schools training was getting under way as I left. Mild NE still blowing, making for some fun side waves at the bottom buoy.

Thursday Jun 19, 2008 #

Mountain Biking 2:05:00 [3] 37.08 km (17.8 kph)
shoes: Specialized Epic Comp 2006

0730 - To Northcliff Corner, Alberts Farm, Emmarentia, then down the Spruit to Conrad and back via Delta. Nice overcast morning which kept temperatures up. Also no frost!

Road Running (Randburg TT) 21:59 [4] 5.0 km (4:24 / km)
shoes: Asics Gel Nimbus 2004

1745 - Intended to do the 8km, but changed my mind when I realised I my legs felt dead. With GOC Champs this weekend, probably the right decision.

Wednesday Jun 18, 2008 #

Road Running 36:49 [3] 6.56 km (5:37 / km)
shoes: Asics Gel Nimbus 2004

0800 - Short easy run through Berario and Fairland.

Paddling 1:07:00 [3] 1.4 km (47:51 / km)
shoes: K1 (CS Maxi)

1630 - 8.5 big laps of the dam. Paddled wih Bubbles and then later with Jose and Cheryl.

C • Emmarentia? 2

Tuesday Jun 17, 2008 #

Road Running (RAC TT) 21:36 [5] 5.0 km (4:19 / km)
shoes: Asics Gel Nimbus 2004

1745 - Small time trial following the Comrades. Was lying about 10th at the split, but no idea where I finished as there was no official time keeper. Went quite hard and had a surprisingly good time considering the lack of speed training. Getting pretty close the the 20:53 PB mark.

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