Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Jun 5, 2006:

activity

time

miles

Orienteering

2:01:37

10.29

(11:49)

16.56

(7:21)

465

42 /

46c

91%

Mountain Biking

1:25:00

16.78

(11.8/h)

27.0

(19.1/h)

Paddling

1:02:41

7.15

(8:46)

11.5

(5:27)

Trail Running

1:01:20

6.21

(9:52)

10.0

(6:08)

Total

5:30:38

40.43

(8:11)

65.06

(5:05)

465

42 /

46c

91%

averages - sleep:7.6 rhr:62 weight:78.7kg

2:27

0:00

» now

Monday Jun 5, 2006 #

Trail Running 1:01:20 [2] 10.0 km (6:08 / km)
slept:6.0 weight:79kg shoes: Salomon 3D Pro grey #4

0730 - Ran with Liz on forestry tracks behind Coetzenberg Stadium in Stellenbosch. Wonderful training area. Felt stiff after weekend.

Note

Flew back from Cape Town in evening.

Sunday Jun 4, 2006 #

Event: Western Cape Orienteering Champs

Orienteering race (Western Cape Championship) 1:23:15 [5] **** 11.46 km (7:16 / km) +330m 6:21 / km
spiked:27/29c slept:7.0 weight:79kg shoes: Salomon 3D Pro grey #4

1030 - Western Cape Championships, Lebanon North, 1:10'000. Some of the best planning from Cape Town in the last 10 years by Richard Lange. Superb courses. Technical and interesting the whole way. First ahead of Martin Kleynhans by 17ish minutes.

M21A - Splits

Saturday Jun 3, 2006 #

Event: Western Cape Champs Warmup Event

Orienteering race (Championship warmup) 38:22 [4] **** 5.1 km (7:31 / km) +135m 6:39 / km
spiked:15/17c slept:8.0 weight:79kg shoes: Salomon 3D Pro grey #4

1430 - Lebanon Forestry Station 1:10'000 Warm up event for Western Cape Championships. Felt pretty decent, just hard breathing following illness previous week.

Medium - Splits

Friday Jun 2, 2006 #

Note
(rest day)

Flew down to Cape Town from Lanseria Airport on Kulula in the morning. Much better than using Joburg International.

Thursday Jun 1, 2006 #

Mountain Biking 1:25:00 [2] 27.0 km (19.1 kph)
rhr:64 slept:9.0 weight:78kg shoes: Specialized Epic Comp 2006

0815 - Delta Park and Emmarentia Dam. Took new Specialized Epic for its 2nd ride. Still waiting for new Taho shoes and bike computer. Mileage is a rough guess.

Paddling warm up/down (Flat water K2) 10:00 [1] 1.5 km (6:40 / km)

1715 -

Paddling (Dabs TT) 52:41 [5] 10.0 km (5:16 / km)
weight:79kg shoes: K2 (Foxbat)

1730 - Dabulamanzi Time Trial - Emmarentia Dam
K2 Foxbat with Ryno Griesel
New PB by 14s

Wednesday May 31, 2006 #

Note
weight:79kg (sick)

Will take another day off. Having bad reaction to Anti-Tet injection. Swelling and pain.

Tuesday May 30, 2006 #

Note
rhr:60 slept:8.0 weight:78kg (sick) (rest day)

Recovering from illness. Have taken last two days off. Should be back to easy training tomorrow.

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