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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 31 days ending Jan 31, 2005:

activity # timemileskm+m
  Paddling15 28:52:42 168.64(10:16) 271.4(6:23)
  Mountain Biking5 12:56:00 143.38(11.1/h) 230.74(17.8/h)
  Road Running3 3:39:05 24.85(8:49) 40.0(5:29)
  Trail Running2 2:22:48 25.63(5:34) 41.25(3:28)
  Orienteering2 1:00:00 2.49(24:08) 4.0(15:00)
  Total27 48:50:35 364.99(8:02) 587.39(4:59)

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Monday Jan 31, 2005 #

10 AM

Mountain Biking (Northcliff) 57:06 [3] 19.14 km (20.1 kph)
shoes: Scott Expert Racing Comp 2004

Home ride with Mom around Northcliff Hill.

Mx 72.0
5 PM

Trail Running (Emmarentia) 29:40 [3] 5.5 km (5:24 / km)

Sunday Jan 30, 2005 #

8 AM

Road Running race (Lenasia) 55:58 [4] 10.0 km (5:36 / km)
shoes: Asics Gel Nimbus 2004

Gandhi Remembrance 10km Race from Tolstoy Farm, Lawley.

Course was probably 500m long.

1) 4:46
2) 5:02
3) 5:14
4-5) 10:41
6-7) 10:28
8) 5:42
9) 8:34
10) 5:29

Saturday Jan 29, 2005 #

7 AM

Mountain Biking race (Barberton) 4:24:49 [4] 75.48 km (17.1 kph)
shoes: Scott Expert Racing Comp 2004

Barbeton MTB Classic from the Golf Course

Bike stats:
Tm 4:21:33
Av 17.3
Mx 56.0

Thursday Jan 27, 2005 #

6 AM

Mountain Biking (Randpark Ridge) 1:00:27 [3] 19.92 km (19.8 kph)
shoes: Scott Expert Racing Comp 2004

Home ride to Randpark Ridge with Mom.

Mx 50.5
6 PM

Paddling (Emmarentia) 55:59 [5] 10.0 km (5:36 / km)
shoes: K2 (Foxbat)

Foxbat with Mac, new PB

Wednesday Jan 26, 2005 #

5 AM

Trail Running (Braamfontein Spruit) 1:53:08 [3] 35.75 km (3:10 / km)
shoes: Scott Expert Racing Comp 2004

Tweet ride down to Fratellis and Delta.

Mx 50.0
7 PM

Road Running race (Barnard Stadium) 1:22:10 [4] 15.0 km (5:29 / km)
shoes: Asics Gel Nimbus 2004

Kempton Park 15k Night Race from Barnard Stadium

1) 6:31
2) 5:18
3) 5:05
4) 4:39
5) 5:31
6) 4:39
7) 4:33
8) 5:31
9) 5:22
10) 4:46
11) 5:49
12) 5:45
13) 6:05
14) 5:54
15) 6:37

Saturday Jan 22, 2005 #

9 AM

Paddling race (Umgeni River) 3:31:54 [4] 36.0 km (5:53 / km)
shoes: K1 (Assegai Bigfoot)

Dusi Canoe Marathon - Day 3

Started in Batch K. Had dusi guts, so not the best. Swam at Little John.

Overall, 12:51:30
Finished 466th overall (304th K1), 1099 finishers in total.

Friday Jan 21, 2005 #

9 AM

Paddling race (Dusi River) 4:49:38 [4] 46.0 km (6:18 / km)
shoes: K1 (Assegai Bigfoot)

Dusi Canoe Marathon Day 2

Started Batch J, with swims on Slide, Willems, Hippo and 2 other small ones. Inanda Dam took 63:44. Finished the day on pos 478, with 318th K1.

Thursday Jan 20, 2005 #

7 AM

Paddling race (Dusi River) 4:29:57 [4] 42.0 km (6:26 / km)
shoes: K1 (Assegai Bigfoot)

Dusi Canoe Marathon Day 1

Started Batch H, had swims at Mussons and Taxi rapid.

Wednesday Jan 19, 2005 #

5 PM

Paddling (Dusi River) 30:00 [3] 5.0 km (6:00 / km)
shoes: K1 (Assegai Bigfoot)

Tripping the Dusi River to test for the race with Tweet and Bubbles.

Sunday Jan 16, 2005 #

8 AM

Orienteering (Lakenvlei Lodge) 30:00 [2] 2.0 km (15:00 / km)

Junior Training Camp - coaching

Saturday Jan 15, 2005 #

8 AM

Orienteering (Lakenvlei Lodge) 30:00 [2] 2.0 km (15:00 / km)

Junior Training Camp - coaching

Wednesday Jan 12, 2005 #

5 AM

Mountain Biking (Braamfontein Spruit) 2:34:01 [3] 45.43 km (17.7 kph)
shoes: Scott Expert Racing Comp 2004

Tweet ride from home, Emmarentia, Riverclub and back.

Mx 48.0
11 AM

Paddling (Klip River) 1:30:00 [3] 13.0 km (6:55 / km)
shoes: K1 (Assegai Bigfoot)

Klip River trip from Henley Weir to Caravan Park. Me in bigfoot and Mac and Tim S. paddling together.
7 PM

Road Running race (Herman Immelman) 1:20:57 [4] 15.0 km (5:24 / km)
shoes: Asics Gel Nimbus 2004

Germiston Callies Nite Race from Herman Immelman Stadium

Ran with Deon and Lisa
1) 5:35
2) 5:04
3) 5:12
4) 5:21
5) 5:40
6) 5:21
7) 5:06
8) 5:34
9) 5:41
10) 5:36
11) 12) 10:51
13) 5:44
14) 5:41
15) 5:24

Sunday Jan 9, 2005 #

5 AM

Mountain Biking (Club 100 Ride) 3:59:37 [3] 70.77 km (17.7 kph)
shoes: Scott Expert Racing Comp 2004

Club 100 ride from The Campus, incl with Tweet.

Av 17.7
Mx 55
2 PM

Paddling (Highveld Croc) 2:15:00 [3] 25.0 km (5:24 / km)
shoes: K2 (Foxbat)

After seeing the high water on the morning MTB ride, Tweet and I decided to do the Croc River, him steering, from Lanseria to Camp Ground across from Paddle Power.

Saturday Jan 8, 2005 #

10 AM

Paddling (Klip River) 3:00:00 [3] 23.0 km (7:50 / km)
shoes: K1 (Assegai Bigfoot)

Klip River trip with Grant, Henley Weir down to Caravan, then portage back up to Sports Grounds and paddle back down to Caravan Park.

Friday Jan 7, 2005 #

6 PM

Paddling (Emmarentia) 45:00 [3] 7.7 km (5:51 / km)
shoes: K1 (Assegai Bigfoot)

7 laps

Thursday Jan 6, 2005 #

6 PM

Paddling (Emmarentia) 1:00:29 [5] 10.0 km (6:03 / km)
shoes: K1 (Assegai Bigfoot)

Wednesday Jan 5, 2005 #

6 PM

Paddling (Florida Lake) 57:30 [5] 10.0 km (5:45 / km)
shoes: K1 (Assegai Bigfoot)

6 laps for the TT, but it's a bit short of 10km.

Tuesday Jan 4, 2005 #

6 PM

Paddling (Wemmer Pan) 1:02:30 [5] 10.0 km (6:15 / km)
shoes: K1 (Assegai Bigfoot)

JCC Time Trial at Wemmer Pan, 5 laps

Monday Jan 3, 2005 #

5 PM

Paddling (Emmarentia) 45:00 [3] 7.7 km (5:51 / km)
shoes: K1 (Assegai Bigfoot)

7 laps

Sunday Jan 2, 2005 #

8 AM

Paddling (Emmarentia) 59:45 [5] 10.0 km (5:59 / km)
shoes: K1 (Assegai Bigfoot)

Sunday morning TT.

Saturday Jan 1, 2005 #

11 AM

Paddling (Klip River) 2:20:00 [3] 16.0 km (8:45 / km)
shoes: K1 (Assegai Bigfoot)

Klip River from Henley Bridge to Caravan Park with Pablo, Mich and Eugene and Deon.

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