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Training Log Archive: nmulder

In the 7 days ending Sep 25, 2009:

activity	#	time	miles		km		+m
Orienteering	2	2:43:45	12.38	(13:13)	19.93	(8:13)	510	32 /	40c	80%
Mountain Biking	2	2:26:21	26.72	(11.0/h)	43.0	(17.6/h)
Gym	2	2:00:00
Trail Running	1	1:37:31	9.32	(10:28)	15.0	(6:30)
Adventure Racing	1	1:32:21	16.16	(5:43)	26.0	(3:33)
Road Running	1	22:52	3.11	(7:22)	5.0	(4:34)
Total	7	10:42:50	67.69		108.93		510	32 /	40c	80%

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Friday Sep 25, 2009 #

Orienteering warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: V-J Integrator Silver/Lime

Orienteering race (SA Champs Sabie) 1:25:01 [5] *** 11.17 km (7:37 / km) +420m 6:24 / km
spiked:19/25c shoes: V-J Integrator Silver/Lime

1100 - Long Distance champs on Sabie Klipkraal map. I got off to a good start. Funny map at #1, but then had a great sequence from 2 to 7. Caught Brad at 3m, but dropped him almost straight away at 7. Map was once again open to interpretation, but I handled it better than the Middle distance. There were places I should probably have run straight instead of going around 'green' forest. Got messed up at #16 with a new path not on the map. Lost 2 mins. Then another minute at #20 with a ditch not marked. I felt like I was running very fast, so I was pushing to get near 80 minutes. The mistakes and a route choice error to #24 made it impossible. Finished feeling very good, with about 4 mins ahead of #2 (Garry Morrison). Even managed to get 4th fastest split in the finish.

From Orienteering Maps

Classic course 1 - Splits

Thursday Sep 24, 2009 #

Event: South African Championships

Orienteering warm up/down (SA Champs Sabie) 15:00 [1] 1.0 km (15:00 / km)
shoes: V-J Integrator Silver/Lime

1130 - A short warm up on the southern Klipkraal - Sabie map. Map showed that runnability level was open to interpretation. Too much green mapped.

Orienteering warm up/down (SA Champs Sabie) 15:00 [2] 1.5 km (10:00 / km)
shoes: V-J Integrator Silver/Lime

Jog to start and warm down.

Orienteering race (SA Champs Sabie) 33:44 [5] *** 4.76 km (7:05 / km) +90m 6:28 / km
spiked:13/15c shoes: V-J Integrator Silver/Lime

1300 - Middle Distance race on Sabie Klipkraal map. I got off to a poor start, missing #1 (not alert enough in sketchy terrain). Things settled down then and no more mistakes till a minor error at #13. Felt like I was running well. Finished first by about 50s over Richard Lange.

From Orienteering Maps

1 - Splits

Wednesday Sep 23, 2009 #

Gym (Bio) 1:00:00 [3]

Tuesday Sep 22, 2009 #

Mountain Biking 1:02:51 [2] 20.83 km (19.9 kph)
shoes: Specialized Epic Comp 2006

0630 - Short ride to Emmies and back. Av 19.8 Mx 45.4

Road Running (RAC TT) 22:52 [3] 5.0 km (4:34 / km)
shoes: Asics Gel Nimbus 2007

1745 - Felt very off and sore when I did a short warmup, so I decided to go easy on this TT. I started slow and pushed some of the downhills before cruising the last km again. Need to do some more stretching before Champs on Thursday.

Monday Sep 21, 2009 #

Gym (Bio) 1:00:00 [3]

Sunday Sep 20, 2009 #

Adventure Racing race (Kinetic Urban) 1:32:21 [5] 26.0 km (3:33 / km)

0730 - The 4th Kinetic Urban race, with Team First Ascent Cyanosis (with Ryno and Mac) competing in the Men's Open category.

5 legs once again :
- MTB with rally instructions around the dirt roads of Chartwell North.
- Indoor Triathlon Relay at the Virgin Active Gym. I did the 1km stationary bike (57s), Mac did the 1km row and Ryno the 1km run on the treadmill.
- MTB orienteering with a street map. Approx 15km, with lots of hills.
- Orienteering / Run around the Broadacres shopping centre using the centre's horrific sketch map.
- Obstacle course on the inflatables.

We had a great race with no real mistakes or problems. 1st place, with NumaOptics about 5 mins behind.

Bike stats: Tm 1:01:17 Dst 23.64 Av 23.1 Mx 66.7

C • that's fast! 1

Saturday Sep 19, 2009 #

Trail Running (Groenkloof) 1:37:31 [3] 15.0 km (6:30 / km)
shoes: Salomon Wings Red

0800 - Long trail run with Ryno in Groenkloof along most of the hiking trails. Saw giraffe, impala, wildebeest, kudu and ostrich. Beautiful area on a nice day.

Mountain Biking (Groenkloof) 1:23:30 [3] 22.17 km (15.9 kph)
shoes: Specialized Epic Comp 2006

1000 - Ride with Ryno and Susan on the mtb tracks. Lots of technical track and climbing. Great fun. More game, zebra, etc. Av 15.9 Mx 35.5

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