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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Apr 24, 2005:

activity # timemileskm+m
  Paddling5 4:15:00 25.6(9:58) 41.2(6:11)
  Gym2 3:05:00
  Road Running3 2:42:49 18.33(8:53) 29.5(5:31)
  Adventure Racing1 1:44:11 15.53(6:42) 25.0(4:10)
  Swimming2 1:20:00 0.5 0.8
  Mountain Biking1 1:04:35 17.09(15.9/h) 27.51(25.6/h)
  Stretching2 1:00:00
  Orienteering1 24:36 2.67(9:12) 4.3(5:43)
  Total17 15:36:11 79.73 128.31

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MoTuWeThFrSaSu

Sunday Apr 24, 2005 #

9 AM

Orienteering race (Vaal Campus) 24:36 [5] 4.3 km (5:43 / km)

Park Series # 4 at Vaal Campus. Finished 1st.
10 AM

Paddling (Vaal River) 42:00 [3] 6.0 km (7:00 / km)
shoes: K2 (Foxbat)

From Vaal Campus down to Taaibos river confluence and back with Sam in Foxbat.
3 PM

Swimming (Centurion) 30:00 [1]

Jump training at Centurion Dive Pool with Team. 5, 7.5 and 10m platforms. Not my favourite activity.

Saturday Apr 23, 2005 #

8 AM

Adventure Racing race (SCAR # 1) 1:44:11 [5] 25.0 km (4:10 / km)

SCAR # 1 from Compass Sport in Emmarentia.

Team Cyanosis pair with Mac. Finished 1st overall.

Bike stats:
Tm 0:52:14
Dst 16.51
Av 18.9
Mx 59.5
10 AM

Paddling (Emmarentia) 35:00 [3] 5.5 km (6:22 / km)
shoes: K2 (Foxbat)

Foxbat with Mac.

Friday Apr 22, 2005 #

11 AM

Road Running (Northcliff) 38:46 [3] 6.5 km (5:58 / km)
shoes: Asics Gel Nimbus 2004

Ran from Albertskroon to home.
12 PM

Stretching (Home) 30:00 [3]

2 PM

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

Prog2

Thursday Apr 21, 2005 #

7 AM

Mountain Biking (Peter Rd loop) 1:04:35 [3] 27.51 km (25.6 kph)
shoes: Scott Expert Racing Comp 2004

Peter Road loop.

Mx 56.5
5 PM

Paddling (Emmarentia) 32:00 [3] 5.5 km (5:49 / km)
shoes: K2 (Foxbat)

5 x mid laps with Mac.
6 PM

Paddling (Emmarentia) 57:00 [5] 10.0 km (5:42 / km)
shoes: K2 (Foxbat)

Foxbat with Sam.

Paddling warm up/down (Emmarentia) 6:00 [3] 1.0 km (6:00 / km)
shoes: K2 (Foxbat)

Wednesday Apr 20, 2005 #

9 AM

Swimming (PF Roodepoort) 50:00 [3] 0.8 km (1:02:30 / km)

12 PM

Stretching (Home) 30:00 [3]

7 PM

Road Running race (Florida Flat One) 46:42 [5] 10.0 km (4:40 / km)
shoes: Asics Gel Nimbus 2004

Florida Flat One from Clearwater Mall. New route, undulating (so didn't go up Golf Club Terrace).

Tuesday Apr 19, 2005 #

8 AM

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

Prog2
5 PM

Paddling (Emmarentia) 1:23:00 [3] 13.2 km (6:17 / km)
shoes: K2 (Foxbat)

11 x mid laps with Sam.

Monday Apr 18, 2005 #

5 PM

Road Running (Weltevreden Park) 1:17:21 [3] 13.0 km (5:57 / km)
shoes: Asics Gel Nimbus 2004

Weltevreden Park.

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