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Training Log Archive: nmulder

In the 7 days ending Aug 20, 2006:

activity # timemileskm+m
  Trail Running2 2:41:39 19.88(8:08) 32.0(5:03)
  Gym2 2:30:00
  Paddling1 1:09:20 7.71(9:00) 12.4(5:35)
  Orienteering1 1:04:36 6.05(10:41) 9.73(6:38) 20027 /29c93%
  Mountain Biking1 56:00 10.56(11.3/h) 17.0(18.2/h)
  Total6 8:21:35 44.2 71.13 20027 /29c93%
averages - sleep:8 weight:75.8kg

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MoTuWeThFrSaSu

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

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