Training Log Archive: nmulderIn the 7 days ending Jul 29, 2007:
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Sunday Jul 29, 2007 #
Orienteering race (Botshabelo Long-O) 1:52:10 [5] *** 16.55 km (6:47 / km) +290m 6:14 / km
spiked:32/32c shoes: Salomon 3D Pro black #6
0930 - Botshabelo. 1:10'000. New map for the Long-O, encompassing the whole Bostahbelo Nature Reserve. Started very well, catching Cobus quite quickly. We then ran together for about 75% of the course. This helped me to push the pace. Dropped him at #25 and then pushed harder, knowing it could be close in the end. Won by about 15 secs ahead of Garry M. Bit of a surprise, haven't won the Long-O in a while.
Saturday Jul 28, 2007 #
Orienteering race (Botshabelo) 20:44 [5] *** 3.24 km (6:24 / km) +80m 5:42 / km
spiked:19/19c shoes: Salomon 3D Pro black #6
1530 - Botshabelo. 1:4'000. Nice new map of the historical Botshabelo Mission Station. Finished 2nd, about 50 secs behind Jeremy and about 8 secs ahead of Garry.
Thursday Jul 26, 2007 #
Road Running 30:38 [3] 5.61 km (5:28 / km) +72m 5:08 / km
shoes: Asics Gel Nimbus 2004
0730 - Short run through Fairland, Northcliff and Berario.
Wednesday Jul 25, 2007 #
Gym (PF Roodepoort) 1:15:00 [3]
1900 - Enjoyed gym more than usual, probably because all the muscles had time to warm up through the day.
Tuesday Jul 24, 2007 #
Road Running (Pirates TT) 36:30 [3] 8.0 km (4:34 / km) +88m 4:19 / km
shoes: Asics Gel Nimbus 2004
1745 - It's been ages since I ran the Time Trial at Pirates, probably a few years. Still a lovely course, although the increased traffic is notable. Had a nice comfortable run, so was suprised with the 4:30 splits I was producing. Had physio this morning, which I could feel for the first couple of kms.