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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Jan 9, 2010:

activity # timemileskm+m
  Mountain Biking1 3:23:13 34.64(10.2/h) 55.74(16.5/h)
  Gym2 2:00:00
  Orienteering1 1:33:57 6.52(14:24) 10.5(8:57) 36027c
  Road Running2 43:06 6.21(6:56) 10.0(4:19)
  Track / Speed Work1 30:00
  Total6 8:10:16 47.37 76.24 36027c

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Saturday Jan 9, 2010 #

12 PM

Orienteering race (Sabie International) 1:33:57 [4] *** 10.5 km (8:57 / km) +360m 7:38 / km
27c shoes: V-J Integrator Silver/Lime

Race on the Klipkraal map against the Finnish and Swiss (et al) touring teams. Had a fair run, but didn't feel as strong as last September. This was about 1km shorter and 10 min longer, despite the fair running terrain. Fabian H finished first, just ahead of Mats H and Pekka I. I was a suprising 4th, less than 8 mins behind Fabian. Knowledge of the map and my general fitness must have helped.

From Orienteering Maps

Friday Jan 8, 2010 #

(rest day)

Completed the Coaching Level 1 course. Sunburnt and tired after yesterday. With the 2 international O' events this weekend, time for a rest.

Thursday Jan 7, 2010 #

Track / Speed Work (Germiston) 30:00 [2]

1000 - Have spent the whole week so far doing an ASA / IAAF Level 1 coaching course. Today was prac work. Lots of warming-up, stretching, javelin, discus, race walking, etc. Spent about 4hrs in the sun, but will only log 30 mins.

Road Running (Randburg TT) 20:36 [4] 5.0 km (4:07 / km)
shoes: Asics Gel Nimbus 2007

1800 - There was a 2nd delayed TT for those of us who wanted to watch the final 3 overs of the cricket test in the pub - only 1 wicket needed. In the end it wasn't worth waiting for. Looked a bit silly however with 1/2 the field starting the time trial and the other half still watching in the pub.

Had a good race for 1st spot as a result of the reduced field. 4 of us in contention, with the final acceleration and break-up happening just after 4km. Managed to kick up the hill, but 1 other guy was stronger, so 2nd.

PB for the year... ;-)

Also one of the faster TTs in many months, so looking (surprisingly) good.

Wednesday Jan 6, 2010 #

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

1700 - Bio session.

Tuesday Jan 5, 2010 #

Road Running (RAC TT) 22:30 [3] 5.0 km (4:30 / km)
shoes: Asics Gel Nimbus 2007

1745 - Nice cool evening for a run. Started off very stiff. Was wary about accidentally pulling something. Settled down however and managed to run consistent 4:30s, even with the hills.

Monday Jan 4, 2010 #

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

1400 - Biokinetics.

Sunday Jan 3, 2010 #

Mountain Biking 3:23:13 [3] 55.74 km (16.5 kph)
shoes: Specialized Epic Comp 2006

0800 - Joined Alex and Sarah for a ride from their Buffelspoort farm. Up to Breedt's Nek and down the far side to the first junction. Then back again, exploring some of the tracks on top. Also did a nice loop down near the bassets and Sparkling Waters before heading back. Nice cool and overcast weather. Av 16.4 Mx 52.0

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