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Training Log Archive: nmulder

In the 7 days ending Mar 28, 2011:

activity	#	time	miles		km		+m
Mountain Biking	3	4:01:08	45.22	(11.3/h)	72.77	(18.1/h)	1488
Paddling	2	3:06:28	20.88	(8:56)	33.6	(5:33)
Gym	2	2:00:00
Trail Running	1	1:26:00	8.7	(9:53)	14.0	(6:09)	301
Road Running	2	1:16:11	8.25	(9:14)	13.28	(5:44)	259
Orienteering	1	12:50	1.55	(8:16)	2.5	(5:08)	10	17 /	18c	94%
Total	11	12:02:37	84.6		136.15		2058	17 /	18c	94%

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Monday Mar 28, 2011 #

Note

Still finished 5th in the Sasol canoe X-Tri series, despite not attending the series final. Will have to give it a good bash next year and try and beat Gertjie.

C • Prize money? 2

7 AM

Road Running 35:11 [2] 6.0 km (5:52 / km) +88m 5:28 / km
ahr:123 max:142 shoes: Asics Gel Nimbus 2007

Easy run, Sunninghill.

TE 1.7, Epoc 17, 275 kcal.

9 AM

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

5 PM

Mountain Biking 1:02:01 [2] 22.52 km (21.8 kph) +328m
ahr:109 max:153 shoes: Specialized Epic Expert 2010

Waterfall and Vorna Valley.

Av 21.7, Mx 55.2

TE 1.5, Epoc 13, 456 kcal.

Sunday Mar 27, 2011 #

Event: Gauteng Relay Championships

9 AM

Orienteering race (Queens High) 12:50 [3] *** 2.5 km (5:08 / km) +10m 5:02 / km
ahr:154 max:181 spiked:17/18c shoes: Salomon 3D S-Lab Red/Yel #2

Ran first leg for ROC Senior Mens 1 team. Had a very good race, finishing only 3 secs behind Jeremy. We were together most of the way, me taking the lead for a control or two. Read the map well and no major mistakes except for 1 narrow passage where I didn't see a locked gate.

Stefan and Alex went on to give us a good victory after AR Club lost time picking up a wrong map.

TE 2.8, Epoc 65, 169 kcal.

From Orienteering Maps

3 PM

Paddling long (Emmarentia) 2:02:00 [3] 21.6 km (5:39 / km)
shoes: K2 (Renegade)

18 long laps with Nathan in the K2.

Saturday Mar 26, 2011 #

7 AM

Mountain Biking (Groenkloof) 1:57:04 [2] 28.53 km (14.6 kph) +363m
ahr:111 max:151 shoes: Specialized Epic Expert 2010

Cyanosis team training at Groenkloof with Nathan and Jane. A mix of good technical riding and more open tracks. Dawid's been cutting masses of new single track.

Av 14.6, Mx 35.4

TE 1.6, Epoc 15, 596 kcal.

C • Epic? 5

9 AM

Trail Running (Groenkloof) 1:26:00 [3] 14.0 km (6:09 / km) +301m 5:33 / km
ahr:143 max:175 shoes: Salomon 3D S-Lab Red/Yel #2

More training with Nathan and Jane. Ran the main hiking trail around Groenkloof. Felt very easy after Wartrail last weekend, but the legs were still a bit tired afterwards. Feeling stronger on the hills.

TE 3.4, Epoc 110, 780 kcal.

Friday Mar 25, 2011 #

9 AM

Road Running 41:00 [3] 7.28 km (5:38 / km) +171m 5:02 / km
ahr:136 max:156 shoes: Asics Gel Nimbus 2007

Sunninghill area. Hot.

TE 2.5, Epoc 48, 281 kcal.

Thursday Mar 24, 2011 #

12 PM

Mountain Biking 1:02:03 [2] 21.72 km (21.0 kph) +797m
ahr:113 max:157 shoes: Specialized Epic Expert 2010

Northern suburbs to get the legs going again.

Av 21.0, Mx 53.8

TE 1.8, Epoc 20, 453kcal.

6 PM

Paddling (Dabs TT) 52:28 [4] 10.0 km (5:15 / km)
shoes: K2 (Renegade)

Paddling with Brian. Good time trial. Put the motor in the back of the boat into top gear on the start line and found myself in 5th halfway down the first straight. My brain froze out of fear and applied the brakes.

Rest of TT was quite fun. Lots of boats around us. Did a lot of wave riding and managed to hop up from bunch to bunch until we caught the Evan's and Jane / Craig. A few K3s in the way to keep things interested, but Evan's didn't like the look of us and floored it.

Finished strong with a sprint against another boat. 2nd fastest time ever and the fastest with Brian who is in top form.

Paddling warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: K2 (Renegade)

Wednesday Mar 23, 2011 #

8 AM

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

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