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Training Log Archive: nmulder

In the 7 days ending Sep 29, 2008:

activity # timemileskm+m
  Mountain Biking1 3:37:10 42.43(11.7/h) 68.29(18.9/h)
  Orienteering3 2:24:01 12.61(11:25) 20.3(7:06) 600
  Gym1 1:10:00
  Trail Running1 58:33 5.1(11:29) 8.2(7:08) 442
  Total6 8:09:44 60.14 96.79 1042

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Monday Sep 29, 2008 #

Trail Running (Helderberg Nature Reserve) 58:33 intensity: (21:33 @2) + (7:00 @3) + (30:00 @5) 8.2 km (7:08 / km) +442m 5:37 / km
shoes: Salomon 3D Pro black #9

0730 - Went for a run on the trails at Helderberg. The Cape weather was once again iffy. Slight drizzle at the start and finish, but otherwise a lovely temperature. 30m uphill. 7m across and the rest down. Nice paths, but slippery as snot.

Sunday Sep 28, 2008 #

Orienteering race (SA Champs Relay) 16:36 [3] 2.5 km (6:38 / km) +70m 5:49 / km
shoes: V-J Integrator Black/Red

1030 - Lebanon South 1:10'000. 5m. The ROC 1st team had a bad run. Ian led off and missed in the middle section, loosing contact with the 2nd bunch. He then led the 3rd bunch home before Liz went out. She also had a disaster. I think I set out in about 10-11th and brought the team back to 8th. I had a so-so run. Not fast at all and 1 mistake of about 25s. I still think the relays should be longer (3.3 - 4.0km) and use a forking system. Still, lovely to run in the W.Cape forests once again.

Orienteering warm up/down 20:00 [2] 2.5 km (8:00 / km) +70m 7:01 / km
shoes: V-J Integrator Black/Red

1100 - Did a warm down lap of another of the relay courses with Nico. Did a stream-of-consciousness exercise with him around the course, pointing out what we should be looking for / thinking about / etc. as we went along. We made 1 small mistake where we didn't aim left enough and were too late in reading the map. Otherwise amazing how a training run only took 20m whilst the race took 16m. It felt a lot tougher than just 20% difference.

Saturday Sep 27, 2008 #

Orienteering race (SA Champs Long) 1:13:46 [5] 10.2 km (7:14 / km) +330m 6:14 / km
shoes: V-J Integrator Black/Red

1000 - Lebanon South 1:10'000. 5m. A good day, but not as great as the middle distance. I had less contact with the map and lost concentration on some of the longer legs. Also found that I wasn't reading inside the circle as the previous day. Some problems with the map as well, especially in the NE corner. I had a fair start, and a good middle section. We had one rocky hillside region that my feet didn't enjoy, but otherwise not too many mistakes. Maybe 2 controls of 15 - 30s each. Finished 1st with Richard Lange at +4:37 and Alex +4:41.

Friday Sep 26, 2008 #

Orienteering race (SA Champs Middle) 33:39 [5] 5.1 km (6:36 / km) +130m 5:51 / km
shoes: V-J Integrator Black/Red

1500 - Lebanon South. 1:10'000 5m. One of my best runs ever. I went hard from the start, made a small 25s error on #1 as I adjusted to the overmapping of green vegetation, then had an almost flawless run at high speed to the finish. Only 1 other 15s loss when I was slightly off to the right on a control. Nice forest with good detail. Really enjoyed this. Finished 1st with Alex (M20) +2:34 behind. Next M21 was Garry Morrisson at +6:41.

Thursday Sep 25, 2008 #


Have finally updated my training diary from the Regional Selections round of Land Rover G4. Here.

Wednesday Sep 24, 2008 #

Mountain Biking (Braamfontein Spruit) 3:37:10 [3] 68.29 km (18.9 kph)
shoes: Specialized Epic Comp 2006

To Alberts Farm, Emmarentia, loop through Delta and then down the Braamfontein Spruit to the highway. Over the bridge into Paulshof and back up the spruit. The Spruit's in beautiful condition at the moment. First ride down there in almost 2 years, so great to see what the clubs have done with bridge building, etc. Av 18.8 Mx 44.7

Tuesday Sep 23, 2008 #

Gym (Virgin Active) 1:10:00 [3]

0650 - Back to gym.

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