Training Log Archive: nmulderIn the 7 days ending Jun 10, 2006:
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Saturday Jun 10, 2006 #
Event: Gauteng Orienteering Champs
Orienteering race (Gauteng Championship) 34:36 [4] **** 4.07 km (8:30 / km) +110m 7:29 / km
spiked:15/16c rhr:52 slept:9.5 weight:79kg shoes: Salomon 3D Pro grey #4
1410 - Pelindaba. 1:10'000. Gauteng Short Champs, M21A. Finished 1st, about 3.5 minutes ahead of Richard Lange and another 3 minutes ahead of Dave Peel. Quite technical area, slow running and tricky. Went for safety for first few controls, but still took a long time to settle down. Only one route choice error and one small nav error within a circle.
Friday Jun 9, 2006 #
Mountain Biking 1:04:00 [2] 18.0 km (16.9 kph)
weight:78.5kg shoes: Specialized Epic Comp 2006
0900 - Rode to Emmarentia Dam and back.
Thursday Jun 8, 2006 #
Gym 1:15:00 [3]
rhr:54 slept:8.5 weight:78kg
0800 - Prog 3b
Road Running 28:20 [3] 5.4 km (5:15 / km)
shoes: Asics Gel Nimbus 2004
1630 - Short run through Fairland and Berario.
Wednesday Jun 7, 2006 #
Note
(rest day)
Took the day off.
Tuesday Jun 6, 2006 #
Gym 1:00:00 [3]
slept:8.0 weight:79kg
0800 - Still sore legs after weekend.
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 #
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.