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Training Log Archive: nmulder

In the 7 days ending Sep 19, 2010:

activity # timemileskm+m
  Paddling2 2:00:55 12.12(9:59) 19.5(6:12)
  Trail Running1 1:44:00 16.8(6:11) 27.04(3:51)
  Gym1 1:00:00
  Orienteering1 45:26 3.91(11:36) 6.3(7:13) 12016 /17c94%
  Total5 5:30:21 32.83 52.84 12016 /17c94%

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Sunday Sep 19, 2010 #

10 AM

Orienteering warm up/down 5:00 [3] 0.7 km (7:09 / km)
shoes: Salomon 3D Pro green/black #11

Orienteering race (Hennops Pride) 40:26 [5] *** 5.6 km (7:13 / km) +120m 6:31 / km
ahr:173 max:187 spiked:16/17c shoes: Salomon 3D Pro green/black #11

I had a shocking race. Technically was fine, apart from leaving the path too late at #3. Physically, I was in very bad condition. I used my HRM to keep an eye on my heart rate and it didn't look good most of the way around, sitting way about 180 for a lot of the course. Really started struggling towards the end, which is where I gave up my slender leat to Dylan.

Overall, very annoying to have had this flu. Finished 2nd. Lost my colour-coded and champs winning streak which went bank to Gilbanken in mid-2007. :-(

TE 4.5, 219 Epoc, 396 kcal.

From Orienteering Maps

Saturday Sep 18, 2010 #

6 AM

Trail Running 1:44:00 [4] 16.8 mi (6:11 / mi)
ahr:151 max:187 shoes: Salomon 3D S-Lab Red #1

Ran the trail at Groenkloof this morning with the Cyanosis team and some old faces (Mac, Ryno, Landie, Arrie, Victoria). Held my lungs together and felt decent towards the end. Legs were a bit tired from the last 10 idle days, but could have been worse. HR data is quite high for the pace I went, so was good thing that I didn't push it.

TE 3.5, 123 Epoc, 855 kcal.

Friday Sep 17, 2010 #

2 PM

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

Horrible session. Felt really drained after this last week. Obviously not recovering as fast as I hoped.

Thursday Sep 16, 2010 #

5 PM

Paddling (Rietvlei TT) 1:00:00 [3] 10.0 km (6:00 / km)

Paddled the Rietvlei Dam time trial with Ryno in one of the Centurion club boats (a K2 Zeus). Haven't paddled there in about 7 years, and this was the first TT there. Really nice paddle and an great course. Got to do more of these since it's so close to work.

We did about 5 mins of warmup, then went off okay. Stopped after 2 of the 4 laps to reset my seat (too far back - causing L leg numbness). Ryno's leg also totally frot, and he was steering (attempting to). Lost about 4-5 mins on our group, so final 2 legs were solo.

Did a 28:20 for laps 3 & 4, so I think we were going for well under 56 mins. Officially, I think we're about 1:01:00.

Wednesday Sep 15, 2010 #

5 PM

Paddling 1:00:55 [1] 9.5 km (6:25 / km)
ahr:120 max:137 shoes: K2 (Renegade)

Still coughing my lungs out, but otherwise now stable enough to start some easy training. Hopefully the good breathing will clear the rest of it out.

Did 8 big laps of Emmies with Landie. Good, stable paddler. Pushed quite nicely on the 7th to stay on a wave, but otherwise a steady and easy pace for the other 7.

TE 1.2, 399 kcal.

Tuesday Sep 14, 2010 #


Fever over, but now a horrible cough.

Monday Sep 13, 2010 #


Annoying, should have been doing 18-20hrs last week and 16 or so this week as final prep for ARWC Spain.

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