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Training Log Archive: nmulder

In the 31 days ending Oct 31, 2005:

activity	#	time	miles		km		+m
Adventure Racing	1	28:10:00	124.27	(13:36)	200.0	(8:27)
Paddling	8	8:37:39	60.21	(8:36)	96.9	(5:21)
Mountain Biking	5	7:12:28	81.07	(11.2/h)	130.47	(18.1/h)
Orienteering	2	6:37:10	32.81	(12:06)	52.8	(7:31)
Gym	4	5:30:00
MTB - O	1	4:11:05	38.95	(9.3/h)	62.69	(15.0/h)
Trail Running	2	2:09:15	15.47	(8:21)	24.9	(5:11)
Road Running	2	1:45:16	12.43	(8:28)	20.0	(5:16)	67
Total	25	64:12:53	365.22		587.76		67

28:10

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Sunday Oct 30, 2005 #

8 AM

MTB - O race (Belfast) 4:11:05 [5] 62.69 km (15.0 kph)
shoes: Scott Expert Racing Pro 2005

Cape Storm Rogaine on bike with Arrie

Finished 1st

Bike stats:
Tm 3:55:03
Av 15.9
Mx 45.5

Saturday Oct 29, 2005 #

8 AM

Orienteering race (Belfast) 6:11:35 [4] 49.0 km (7:35 / km)

Capestorm Rogaine at Lakenvlei Forest Lodge - on foot with Arrie

Finished 1st

Thursday Oct 27, 2005 #

6 PM

Paddling (Emmarentia) 55:14 [5] 9.0 km (6:08 / km)
shoes: K2 (Foxbat)

Started the Dabs TT, but swam on lap 2 and only did 9.

Wednesday Oct 26, 2005 #

7 AM

Gym (PF Roodepoort) 1:15:00 [3]

Prog 3a

6 PM

Trail Running (Emmarentia) 21:22 [5] 4.9 km (4:22 / km)

AR TT - pos 1st

Tuesday Oct 25, 2005 #

8 AM

Mountain Biking (Braamfontein Spruit) 1:22:44 [3] 25.93 km (18.8 kph)
shoes: Scott Expert Racing Pro 2005

Emmarentia and Delta with Liz

Mx 53.5

Sunday Oct 23, 2005 #

10 AM

Orienteering race (Alberts Farm) 25:35 [5] 3.8 km (6:44 / km)

GOC Relay Champs at Alberts Farm

Team dsq'ed.

Saturday Oct 22, 2005 #

9 AM

Paddling race (Klip River) 43:57 [5] 9.0 km (4:53 / km)
shoes: K1 (Assegai Bigfoot)

VLC Klip Race - Sports Ground to Daves Farm

4th K1, 108.88%

Friday Oct 21, 2005 #

7 AM

Mountain Biking (Weltevreden Park) 50:37 [3] 14.87 km (17.6 kph)
shoes: Scott Expert Racing Pro 2005

Weltevreden Park with Liz

Mx 56

Thursday Oct 20, 2005 #

6 PM

Paddling (Emmarentia) 58:03 [5] 10.0 km (5:48 / km)
shoes: K1 (Assegai Bigfoot)

Tuesday Oct 18, 2005 #

5 PM

Paddling (Emmarentia) 1:00:00 [3] 7.0 km (8:34 / km)
shoes: K1 (Assegai Bigfoot)

6.5 x long laps

Friday Oct 14, 2005 #

10 AM

Adventure Racing race (Eden Challenge) 28:10:00 [4] 200.0 km (8:27 / km)

Eden Challange from Saasveld College (George) to the Karoo.

Team Cyanosis with Mac, Arrie and Erica. Finished 1st, beating Mazda team.

Bike stats:
Tm 11:59:00
Dst 142.94
Av 11.9
Mx 58.5

Wednesday Oct 12, 2005 #

8 AM

Mountain Biking (Emmarentia) 58:42 [3] 19.3 km (19.7 kph)
shoes: Scott Expert Racing Pro 2005

Emmarentia area.

Mx 47

Tuesday Oct 11, 2005 #

8 AM

Gym (PF Roodepoort) 1:30:00 [3]

Prog 3a

4 PM

Paddling (Emmarentia) 45:00 [3] 6.9 km (6:31 / km)
shoes: K1 (Assegai Bigfoot)

6 x long laps

6 PM

Road Running (Old Parks) 28:33 [3] 5.0 km (5:43 / km) +67m 5:21 / km
shoes: Asics Gel Nimbus 2004

Sunday Oct 9, 2005 #

9 AM

Paddling race (Klip River) 47:34 [5] 9.0 km (5:17 / km)
shoes: K1 (Assegai Bigfoot)

VLC Klip Race from Sports Ground to Dave's Farm

13th K1, 115%

1 PM

Gym (PF Roodepoort) 1:10:00 [3]

Prog3a

Saturday Oct 8, 2005 #

8 AM

Trail Running race (Venterskroon Dome) 1:47:53 [4] 20.0 km (5:24 / km)

Venterskroon Dome Trail Race from Thabela Thabeng.

Finished 19th

11 AM

Mountain Biking (Thabela Thabeng) 1:49:40 [3] 31.45 km (17.2 kph)
shoes: Scott Expert Racing Pro 2005

Dome ride with Arrie near Thabela Thabeng after the trail race.

Mx 55

Friday Oct 7, 2005 #

10 AM

Mountain Biking (Emmarentia) 2:10:45 [3] 38.92 km (17.9 kph)
shoes: Scott Expert Racing Pro 2005

First home ride on new bike after using it at Graskop Solo Challenge for first time.

Boskruin and Emmarentia areas.

Mx 60

Thursday Oct 6, 2005 #

9 AM

Gym (PF Roodepoort) 1:35:00 [3]

Prog3a

6 PM

Paddling (Emmarentia) 59:04 [5] 10.0 km (5:54 / km)
shoes: K1 (Assegai Bigfoot)

Wednesday Oct 5, 2005 #

7 PM

Road Running race (Southgate) 1:16:43 [4] 15.0 km (5:07 / km)
shoes: Asics Gel Nimbus 2004

Brotherhood 15km Race from Southgate Mall

Saturday Oct 1, 2005 #

9 AM

Paddling race (Fish River) 2:28:47 [4] 36.0 km (4:08 / km)
shoes: K2 (Foxbat)

Fish River Canoe Marathon Day 2

Foxbat with Mac. Finished 39th K2 in a K1 year. 150th overall.

Portaged Cradock weir as the queue was too long.

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