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Training Log Archive: nmulder

In the 30 days ending Apr 30, 2006:

activity # timemileskm+m
  Adventure Racing2 35:23:48 111.85(18:59) 180.0(11:48)
  Mountain Biking8 14:11:05 179.53(12.7/h) 288.92(20.4/h)
  Rope Work2 8:30:00
  Gym4 6:15:00
  Road Running5 3:24:36 25.97(7:53) 41.8(4:54)
  Paddling2 1:51:12 12.43(8:57) 20.0(5:34)
  Swimming1 45:00 0.93(48:17) 1.5(30:00)
  Orienteering1 27:07 3.42(7:56) 5.5(4:56) 8021 /21c100%
  Total19 70:47:48 334.12 537.72 8021 /21c100%

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Friday Apr 28, 2006 #

Adventure Racing race (Swazi Xtreme) 33:39:41 [4] ** 160.0 km (12:37 / km)

0600 - Malkerns Country Club in Swaziland. Me, Mac, Arrie and Sue in Team Powerade Cyanosis. Led from the start, but dropped to 7th when we passed the river takeout as there was no marshal. Fought back and recaught Due South and Red Ants before dropping them on a route choice. Won by about 1.5 hours.

Tuesday Apr 25, 2006 #

Mountain Biking 1:40:33 [3] 34.13 km (20.4 kph)
shoes: Scott Expert Racing Pro 2005

1100 - Randpark and Honeydew areas.

Road Running (Florida TT) 36:55 [4] 8.0 km (4:37 / km)
shoes: Asics Gel Nimbus 2004

1800 - Trezona Park.

Monday Apr 24, 2006 #

Mountain Biking 20:45 [2] 6.55 km (18.9 kph)
shoes: Scott Expert Racing Pro 2005

0900 - Fairland area. Turned back early, mechanical problem.

Gym 1:40:00 [3]

1845 - Prog 3a.

Sunday Apr 23, 2006 #

Orienteering race (Park Series) 27:07 [5] *** 5.5 km (4:56 / km) +80m 4:36 / km
spiked:21/21c

0918 - Bezuidenhout Park. Park Series # 5. 1:7'500. Organisers got the scale wrong, we were supposed to run 3.7km. Finished in first place.

Saturday Apr 22, 2006 #

Mountain Biking (Team ride) 4:09:55 [3] 77.23 km (18.5 kph)
shoes: Scott Expert Racing Pro 2005

0615 - Team ride with Mac and Sue down Wilgespruit to Logwood Bike Haven, then back along Beyers Naude.

Friday Apr 21, 2006 #

Gym 1:35:00 [3]

0830 - Prog 3a.

Thursday Apr 20, 2006 #

Mountain Biking 57:53 [3] 20.6 km (21.4 kph)
shoes: Scott Expert Racing Pro 2005

1100 - Emmarentia.

Road Running (Randburg TT) 37:49 [4] 8.0 km (4:44 / km)
shoes: Asics Gel Nimbus 2004

1745 - Randburg Sports Complex.

Wednesday Apr 19, 2006 #

Road Running race (Florida Flat 'One') 46:52 [5] 10.0 km (4:41 / km)
shoes: Asics Gel Nimbus 2004

1900 - Florida Flat One from Clearwater Mall.

Thursday Apr 13, 2006 #

Gym 1:30:00 [3]

0800 - Prog 3a.

Paddling (Dabs TT) 58:17 [4] 10.0 km (5:50 / km)
shoes: K1 (Assegai Bigfoot)

1745 - K1 Bigfoot.

Wednesday Apr 12, 2006 #

Mountain Biking 1:15:23 [3] 27.35 km (21.8 kph)
shoes: Scott Expert Racing Pro 2005

0715 - Roodepoort area.

Road Running 43:34 [2] 7.8 km (5:35 / km)
shoes: Asics Gel Nimbus 2004

1615 - Around Berario with Liz.

Tuesday Apr 11, 2006 #

Mountain Biking 1:02:23 [3] 25.45 km (24.5 kph)
shoes: Scott Expert Racing Pro 2005

0800 - Along Hendrik Potgieter to Ruimsig and back.

Gym 1:30:00 [3]

1645 - Prog 3a.

Monday Apr 10, 2006 #

Swimming (Certificate accreditation) 45:00 [3] 1.5 km (30:00 / km)

1645 - Linden Pool. Swimming certification for Primal Quest. Invigilated by Lisa.

Sunday Apr 9, 2006 #

Rope Work (Rope certification) 5:00:00 [2]

1000 - Rope certification for Primal Quest. Most of the team attended at Waterval Boven. Day 2.

Saturday Apr 8, 2006 #

Rope Work (Rope certification) 3:30:00 [2]

1000 - Rope certification for Primal Quest. Most of the team attended at Waterval Boven. Day 1.

Friday Apr 7, 2006 #

Mountain Biking 1:52:03 [3] 34.27 km (18.4 kph)
shoes: Scott Expert Racing Pro 2005

0830 - Delta and Emmies.

Thursday Apr 6, 2006 #

Paddling (Dabs TT) 52:55 [5] 10.0 km (5:18 / km)
shoes: K2 (Foxbat)

1745 - K2 foxbat with Ryno. Equalled PB set by me and Mac just under a year ago. Now we have to beat it.

Tuesday Apr 4, 2006 #

Road Running (RAC TT) 39:26 [3] 8.0 km (4:56 / km)
shoes: Asics Gel Nimbus 2004

1745 - Old Parktonians. Ran with Martin K.

Sunday Apr 2, 2006 #

Mountain Biking race (Suikerbosrand Classic) 2:52:10 [5] 63.34 km (22.1 kph)
shoes: Scott Expert Racing Pro 2005

0630 - Suikerbosrand John Deere Marley Classic from Nigel athletics stadium. Finished 4th overall. Great race, pulling back from 8th just after the start. Resolved to take MTBing more seriously.

Saturday Apr 1, 2006 #

Adventure Racing race (Uge # 1 Hennops Valley) 1:44:07 [4] 20.0 km (5:12 / km)

0930 - Uge AR # 1 at Hennops Valley. Finished first overall with Sue, 30 secs ahead of Arrie and Carla.

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