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Training Log Archive: nmulder

In the 7 days ending Jan 14, 2007:

activity

time

miles

Paddling

3:24:08

21.87

(9:20)

35.2

(5:48)

Road Running

1:30:22

10.94

(8:16)

17.6

(5:08)

185

Orienteering

1:20:05

6.34

(12:37)

10.21

(7:51)

290

Total

6:14:35

39.15

(9:34)

63.01

(5:57)

475

averages - sleep:7.3 weight:77.3kg

1:35

0:00

» now

Sunday Jan 14, 2007 #

Event: Groenkloof Colour-Coded

Orienteering race (Groenkloof CC) 1:20:05 [4] 10.21 km (7:51 / km) +290m 6:52 / km
shoes: Salomon 3D Pro grey #5

0845 - Groenkloof Nature Reserve. 1:10'000. Colour-coded event, with strong international presence. Was 5th, 1st South African. Mats Haldin won in 66:23 just ahead of Pasi Ikonen. Oystein Kristiansen 3rd (73:25) and Pekka Itavuo 4th (76:21). It was a runners course, with very little true nav. Thus was surprised that I got so close to these guys, and even more surprised that I was ahead of Jeremey, Dylan et al. Next behind me was Cobus with a brilliant run, 13 min, with Riina Kuuselo just behind him. I had 1 control out of place that was corrected later, but only lost less than 30s because of it. Map needs re-surveying. Otherwise, a scorching hot day in the mid-30s. Started as early as possible and helped at the finish.

C • Way to go 1

Brown - Splits

Saturday Jan 13, 2007 #

Road Running race (ACE Derdepoort 10km) 46:58 [3] 10.0 km (4:42 / km) +102m 4:28 / km
slept:5.0 weight:77kg shoes: Asics Gel Nimbus 2004

0600 - 10km road race starting from the Derdepoort Recreation Reserve. Loop around the grounds, then an out and back with a tail loop into Eersterust. A small section of track and a bridge each way. Quite muddy and very, very hot for a 6am run. Must have been 22 to 24 degs at the start. Happy with my run, would have been 45 without the mud and hills. Looking forward to racing a 10k hard sometime.

Thursday Jan 11, 2007 #

Road Running 43:24 [2] 7.6 km (5:43 / km) +83m 5:25 / km
slept:8.0 weight:77.5kg shoes: Asics Gel Nimbus 2004

0730 - Slow steady run with Liz around Fairland and Berario.

Paddling (Dabs TT) 42:17 [4] 8.0 km (5:17 / km)
shoes: K2 (Foxbat)

1745 - K2 foxbat with Ryno. We had a good start, but poor first corner. Worked up the field quite nicely before settling into a 4 with Geachy and two others. Some good diamond work before a storm stopped the TT on lap 8. We'd been going strong when pulling and were quite easy on the waves, so 53 was on the cards. Quite happy with this, as the only faster TTs we've done were when we rode waves the whole way.

Paddling warm up/down 7:00 [3] 1.2 km (5:50 / km)

Wednesday Jan 10, 2007 #

Note

First rest day since Dec 26, which wasn't exactly a rest day.

Tuesday Jan 9, 2007 #

Paddling race (FHM VLC Nite Race) 1:25:51 [5] 15.0 km (5:43 / km)
shoes: K1 (Assegai Bigfoot)

1830 - Victoria Lake, Germiston. K1 Assegaai Big Foot. First time back in the boat for a while, feels like a tub compared to the Speed. Had a good race, working well with a JCC guy to loose a bunch on the first portage, and then reel in the bunch ahead by the fourth. Dropped off the bunch though with half a lap to go. 5 laps in total with a short 70m portage between each of them. Only 2.5min slower than last years race with Mac. 125.61% of the winner, Rubenstein.

Paddling warm up/down 10:00 [1] 1.0 km (10:00 / km)

Monday Jan 8, 2007 #

Paddling 59:00 [3] 10.0 km (5:54 / km)
slept:9.0 weight:77.5kg shoes: K1 (Speed)

1800 - K1 Speed. 8 laps of 1.25km

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