Training Log Archive: nmulderIn the 7 days ending Apr 29, 2012:
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Sunday Apr 29, 2012 #
10 AM
Orienteering race (Pretoria Show Grounds) 19:10 [4] 3.2 km (5:59 / km)
shoes: Salomon 3D S-Lab Red/Yel #3
New map, nice area with some decent complexity. I had a fair run with only a mistake leaving the last control, but times are a bit slow. Ended up about 7th, with Michael doing 16:10 or so, then Brad. Alex 6s ahead of me and Brian 5s...
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| From Orienteering Maps |
Saturday Apr 28, 2012 #
7 AM
Trail Running (Groenkloof) 2:07:01 [3] 22.2 km (5:43 / km)
shoes: Salomon Crossmax Red #1
Out at Groenkloof with Ryno and Cobus. First went through Fountains, then tried to find a way to Voortrekker Monument / Freedom Park, but Freedom is encircled by thick 2.5m high electrified palisade fencing. Back through a shortened Groenkloof route on the bike trails as Cobus needed to go put out controls.
GPS track starts late.
GPS track starts late.
Friday Apr 27, 2012 #
9 AM
Orienteering (Hennops Farm) 1:00:00 [3] 5.0 km (12:00 / km)
shoes: Salomon Crossmax Red #1
Had an open elite training session at Hennops Farm.
A combination window / brown map that focused on compass and contour reading, with in-the-circle reading also of importance. Good balanced exercise for those going to JWOC. Also attached a cheat-map at the bottom for those who needed it.
Hung the controls. 1-6, then back to start to brief everyone before doing 17-7.
A combination window / brown map that focused on compass and contour reading, with in-the-circle reading also of importance. Good balanced exercise for those going to JWOC. Also attached a cheat-map at the bottom for those who needed it.
Hung the controls. 1-6, then back to start to brief everyone before doing 17-7.
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| From Orienteering Training |
11 AM
Orienteering (Hennops Farm) 1:15:00 [1] 4.7 km (15:57 / km)
shoes: Salomon Crossmax Red #1
Collected the controls and swept the course at the same time. Didn't miss anybody :)
Thursday Apr 26, 2012 #
8 AM
Mountain Biking 1:32:02 [3] 32.21 km (21.0 kph)
shoes: Specialized Epic Expert 2010
Midstream and Rooihuiskraal.
Av21.0 Mx 47.6
Av21.0 Mx 47.6
7 PM
Volleyball 2:00:00 [3]
2 games of beach volleyball in a 6-a-side league, but we only had 4 players. Luckily, so did the first team and the second only had 3 turn up.
We won the first game 3-0, but lost the second 2-1 in the final set. Lots of fun, had worked up a good sweat after only 3 points in the first game and got quite tired towards the end of the second.
We won the first game 3-0, but lost the second 2-1 in the final set. Lots of fun, had worked up a good sweat after only 3 points in the first game and got quite tired towards the end of the second.
Wednesday Apr 25, 2012 #
5 PM
Road Running intervals (Midstream Estate) 41:23 [4] 8.11 km (5:06 / km)
shoes: Salomon 3D S-Lab Red/Yel #3
Went out to do track with Ryno at Midstream College, but the track was occupied by a school event. Detoured away instead and decided to do Farlek training. 4 lamp posts hard, 4 easy for about 22 mins.
Tuesday Apr 24, 2012 #
6 PM
Road Running (RAC TT) 27:57 [2] 5.0 km (5:35 / km)
shoes: Asics Gel Nimbus 2007
Easy jog.