Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 31 days ending Aug 31, 2006:

activity # timemileskm+m
  Paddling5 6:04:44 38.15(9:34) 61.4(5:56)
  Trail Running4 5:19:53 37.34(8:34) 60.1(5:19)
  Mountain Biking3 5:09:32 61.52(11.9/h) 99.0(19.2/h)
  Gym4 4:40:00
  Orienteering3 2:57:36 14.12(12:34) 22.73(7:49) 94055 /63c87%
  Road Running1 2:44:00 17.4(9:26) 28.0(5:51) 393
  Adventure Racing1 2:41:41 25.48(6:21) 41.0(3:57) 1033
  Ice Skating1 1:45:00
  Total19 31:22:26 194.01 312.23 236655 /63c87%
averages - sleep:8 weight:77.1kg

«»
3:16
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday Aug 31, 2006 #

Paddling (Dabs TT) 53:56 [5] 10.0 km (5:24 / km)
weight:77kg shoes: K2 (Foxbat)

1730 - Paddled Foxbat with Ryno. Someone had 'borrowed' the boat, stuck a foam pad in the back seat which we duely removed. I felt good, but Ryno probably wasn't in the correct seat position. Held off a bunch of K2s at about 30m for the last 5 laps. Times are coming down at least.

Wednesday Aug 30, 2006 #

Note
(rest day)

1615- 45m around Emmies at fast walk with Sam.

Tuesday Aug 29, 2006 #

Note
(rest day)

Lots of rest days, trying to focus on my MSc.

Monday Aug 28, 2006 #

Ice Skating 1:45:00 [3]

Sunday Aug 27, 2006 #

Road Running long (RAC Long Run) 2:44:00 [3] * 28.0 km (5:51 / km) +393m 5:28 / km
slept:8.0 weight:79kg shoes: Asics Gel Nimbus 2004

0700 - Northcliff Route. Quite undulating. Ran with Ryno with backpacks. Very sore hamstrings after AR Sprint yesterday.

Saturday Aug 26, 2006 #

Adventure Racing race (UGE # 3 Braamfontein Spru) 2:41:41 [5] ** 41.0 km (3:57 / km) +1033m 3:30 / km
weight:79kg

0915 - Alberts Farm. Race comprised of 22km MTB rogaine, 1.5km Foot with swim, 5km MTB to Emmies, 8km trail running and climb in Melville Koppies, 4.5km MTB back to Alberts Farm. Led more or less from start to finish. 2nd were Red Ants (Bryan and Ryan), 3rd Mccains (Tweet and Andrew). Very though and hilly around Northcliff.

Friday Aug 25, 2006 #

Note
(rest day)

Big race tomorrow.

Thursday Aug 24, 2006 #

Gym 1:00:00 [3]

0645 - Prog 3b

Paddling warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: K2 (Foxbat)

0510 - Foxbat with Ryno

Paddling (Dabs TT) 54:27 [5] 10.0 km (5:27 / km)
shoes: K2 (Foxbat)

1730 - Foxbat with Ryno.

Wednesday Aug 23, 2006 #

Note
(rest day)

Tuesday Aug 22, 2006 #

Trail Running 45:06 [3] 7.0 km (6:27 / km)
shoes: Salomon 3D Pro grey #5

0836 - Walter Sisulu Botanical Gardens. Main loop plus trails.

Monday Aug 21, 2006 #

Note
(rest day)

Sunday Aug 20, 2006 #

Event: Woodacres Colour Coded
 

Orienteering race (Colour Coded) 1:04:36 [5] *** 9.73 km (6:38 / km) +200m 6:01 / km
spiked:27/29c weight:78kg shoes: Salomon 3D Pro grey #5

1003 - Woodacres, Walkerville. Brown course. Pos 1st, Jeremy 4.5mins behind. Very competitive race. I had to run down first Alex, then Martin. Intricate course, good planning and good use of Emit. Map shady in places, but we were prepared for that. Control #6 40m out of place, but saw it from a distance. Ran very hard straight from the start, probably one of my best runs in years in S.A. Noted from Dylan and Alex that their Garmin distances are 11.2 and 11.5

Brown - Splits

Saturday Aug 19, 2006 #

Trail Running race (Beefcor 24 Off Road Run) 1:56:01 [4] 24.0 km (4:50 / km)
shoes: Salomon 3D Pro grey #5

0700 - Bapsfontein. Ran with Mac, Sue and Ryno. Sue 2nd lady, Ryno pulled away halfway through the first lap. Felt comfortable.

Friday Aug 18, 2006 #

Mountain Biking 56:00 [3] 17.0 km (18.2 kph)
weight:67kg shoes: Specialized Epic Comp 2006

0800 - To Emmies and back.

Gym 1:15:00 [3]

1715 - Prog3b.

Thursday Aug 17, 2006 #

Paddling warm up/down 15:00 [2] 2.4 km (6:15 / km)
shoes: K2 (Foxbat)

1715 - K2 with Ryno on Emmies.

Paddling (Dabs TT) 54:20 [5] 10.0 km (5:26 / km)
shoes: K2 (Foxbat)

1730 - Foxbat with Ryno. Sat on waves for first 3 laps, then took over group and blew them apart on 4th. Brian and Ken Koertzen held on to our wave till the end. Nice TT, taking 3 mins off last week. Only lapped by 2 doubles.

Wednesday Aug 16, 2006 #

Note
(rest day)

Too cold.

Tuesday Aug 15, 2006 #

Trail Running 45:38 [3] 8.0 km (5:42 / km)
slept:7.5 weight:78kg shoes: Salomon 3D Pro grey #5

0800 - Walter Sisulu Botanical Gardens. 1 lap of mountain plus the trails in the gardens.

Monday Aug 14, 2006 #

Gym 1:15:00 [3]
slept:8.5 weight:80kg

0800 - Prog 3b

Sunday Aug 13, 2006 #

Paddling (Klip River) 1:35:00 [3] 14.0 km (6:47 / km)
weight:78kg shoes: K1 (Assegai Bigfoot)

0900 - Henley on Klip (Craig's House) to Caravan Park. Paddled K1 Bigfoot. Mac and Ryno paddled Mac's Mirage together. No swims, whilst they had two. Water seemed quite a bit up considering it is winter.

Saturday Aug 12, 2006 #

Mountain Biking race (Sun City MTB Classic) 3:16:32 [5] 65.0 km (19.8 kph)
shoes: Specialized Epic Comp 2006

0900 - Sun City sports fields. 57th overall. Rode hard from the start, but felt the loss of fitness immediately. Managed to get a decent position going through the single tracks early on in the mountains. Hit the grasslands well placed, riding with Des Searle in places. Blew at about 35ish though and it got worse. Strong headwind for the last 25km back to the finish. Lovely course, especially on the grasslands which I thoroughly enjoyed.

Friday Aug 11, 2006 #

Mountain Biking 57:00 [3] 17.0 km (17.9 kph)
weight:78kg shoes: Specialized Epic Comp 2006

0900 - to Emmarentia park and back. First ride since PQ. Made sure that everything still works for race tomorrow.

Thursday Aug 10, 2006 #

Gym 1:10:00 [3]

0800 - Prog 3b.

Paddling warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: K2 (Foxbat)

With Ryno in Foxbat.

Paddling (Dabs TT) 57:01 [4] 10.0 km (5:42 / km)
shoes: K2 (Foxbat)

1730 - Emmarentia Dam. Foxbat with Ryno. Easy pace, with a diamond of 4/5 boats most of the way. Selection trials on water as well, so we went wide a few times.

Wednesday Aug 9, 2006 #

Trail Running race (Botshebelo Half Marathon) 1:53:08 [3] 21.1 km (5:22 / km)
shoes: Salomon 3D Pro grey #5

0800 - Botshabelo Nature Reserve near Middelburg.

Tuesday Aug 8, 2006 #

Note
(rest day)

Monday Aug 7, 2006 #

Note

Arrived back home.

Sunday Aug 6, 2006 #

Event: Isidleke Gauteng Park Series #9
 

Note

Flew back home to SA.

Saturday Aug 5, 2006 #

Orienteering race (WOC Denmark) 1:11:27 [5] **** 8.0 km (8:56 / km) +470m 6:54 / km
spiked:17/22c shoes: V-J Integrator Black/Red

1512 - Himmelbjerget. 1:10'000. WOC Relay Leg 3. Had a poor start, loosing 5min at #1 and #2 to let Andrew Quinn catch me. Ran better thereafter, getting ahead of him twice before he ran away when I started getting tired. Beat CRO and HKG as well as POR who dsqed but got within sight of NED and just a few minutes begind CHN and IRE.

Friday Aug 4, 2006 #

Note
(rest day)

Went to watch the WOC Middle Final.

Thursday Aug 3, 2006 #

Orienteering race (WOC Tour) 41:33 [4] **** 5.0 km (8:19 / km) +270m 6:33 / km
spiked:11/12c shoes: V-J Integrator Black/Red

1015 - Londal Skov. 1:10'000. Open Course 2. Very clean run, only 1 small mistake inside the circle. Ahead of Martin by about a minute. 13th or so overall.

Wednesday Aug 2, 2006 #

Note
(rest day)

Went to Legoland in Billund. Great place.

Tuesday Aug 1, 2006 #

Note
(rest day)

Went to watch the WOC Sprint Qualifications and finals.

« Earlier | Later »