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Training Log Archive: nmulder

In the 7 days ending Mar 24, 2013:

activity	#	time	miles		km		+m
Mountain Biking	3	4:55:23	55.25	(11.2/h)	88.92	(18.1/h)
Paddling	4	2:13:30	13.05	(10:14)	21.0	(6:21)
Gym	2	2:00:00
Road Running	2	1:41:36	11.68	(8:42)	18.8	(5:24)
Trail Running	2	59:52	6.84	(8:46)	11.0	(5:27)
Orienteering	1	21:58	1.62	(13:36)	2.6	(8:27)	160	19 /	19c	100%
Total	14	12:12:19	88.43		142.32		160	19 /	19c	100%

3:27

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Sunday Mar 24, 2013 #

Note

Leaving for Portugal tonight for 7 day O' training camp.

9 AM

Orienteering (The Wilds) 21:58 [3] *** 2.6 km (8:27 / km) +160m 6:28 / km
spiked:19/19c shoes: Inov8 Mudclaw 272 Red #1

Men's course. 1:4'000.

No mistakes but still 55 sec behind Brad and another 30 behind Michael.

Very good planning by Nick.

Mens - Splits

Saturday Mar 23, 2013 #

7 AM

Mountain Biking (Spruit) 2:50:57 [3] 52.24 km (18.3 kph)
shoes: Specialized Epic Expert 2010

Down the Spruit to witkoppen and back up with Nathan and Alex W.

Av 18.3
Max 40.0

10 AM

Paddling (Emmarentia) 36:30 [3] 6.0 km (6:05 / km)
shoes: K2 (Renegade)

6 laps with Nathan.

Friday Mar 22, 2013 #

8 AM

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

5 PM

Trail Running (Emmarentia) 27:25 [3] 5.0 km (5:29 / km)
shoes: Asics Gel Nimbus 2007

Spent most of the time running all the single tracks up near Marks Park.

Thursday Mar 21, 2013 #

7 AM

Road Running (Westcliff) 1:23:11 [3] 14.8 km (5:37 / km)
shoes: Asics Gel Nimbus 2007

Training run with the Digs group. Our past Westcliff, the Zoo and Parkhurst.

8 AM

Paddling 27:00 [3] 4.0 km (6:45 / km)
shoes: K1 (CS Maxi)

4 laps after the run with Mac and Jane.

Wednesday Mar 20, 2013 #

7 AM

Mountain Biking 1:02:10 [3] 18.01 km (17.4 kph)
shoes: Specialized Epic Expert 2010

Melville koppies, Zoo Lake, Parkhurst, Spruit.

Av 17.3
Mx 41.0

5 PM

Paddling (Emmarentia) 36:00 [3] 6.0 km (6:00 / km)
shoes: K1 (CS Maxi)

5 big laps

Tuesday Mar 19, 2013 #

7 AM

Mountain Biking (Spruit) 1:02:16 [3] 18.67 km (18.0 kph)
shoes: Specialized Epic Expert 2010

Around Emmies and Delta.

Av 18.0
Mx 41.5

1 PM

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

6 PM

Road Running (Midrand TT) 18:25 [3] 4.0 km (4:36 / km)
shoes: Asics Gel Nimbus 2007

New time trial. More or less 2km of downhill followed by 2km up. Suffered.

Monday Mar 18, 2013 #

7 AM

Trail Running (Emmarentia) 32:27 [3] 6.0 km (5:25 / km)
shoes: Asics Gel Nimbus 2007

Around the park.

6 PM

Paddling (Emmarentia) 34:00 [3] 5.0 km (6:48 / km)
shoes: K1 (CS Maxi)

Got into my K1 for the first time in over a year. 5 easy laps of the dam to test out the various potential injuries. No problems of note.

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