Training Log Archive: nmulderIn the 7 days ending Sep 23, 2007:
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Sunday Sep 23, 2007 #
Orienteering race (SA Champs Long) 1:04:10 [5] **** 8.45 km (7:36 / km) +305m 6:26 / km
spiked:23/26c weight:76kg shoes: Salomon 3D Pro grey #8
1030 - Voortrekker Monument. 1:10'000. 5m contours. Mapped by Dave Peel. Another very hot day. Once again and very good map and some nice course planning with good route choices. I started off very well, settling into a rythm quicky with good route choices and map reading. Caught Jeremy (+11 mins) at #15 and we then paced each other to the finish. No major nav incidents, just 1 case where a crag should have been marked as impassable. Felt very strong on the hills and long legs. Won by 10 mins over Jeremy, with Garry 3rd.
Saturday Sep 22, 2007 #
Orienteering race (SA Champs Middle) 39:23 [5] ***** 3.96 km (9:57 / km) +165m 8:14 / km
spiked:16/21c shoes: Salomon 3D Pro grey #8
1430 - Hedianga. 1:5'000. 5m contours. Mapped by Ulf Hedlund and Pieter Mulder. New map of S.A.'s most notoriously technical area. Conditions were also very hot. Started off by messing up #1, but then settled down for a while. I had a big parallel error at #10 (4 mins), but was still confident that I could do well, due to the extreme technicality of the area. From here on I had no more mistakes, which gave me a good lead in the end. Exciting area, good mapping and planning. Just a bit warm. Won by about 7 mins with Jeremy Green 2nd and Paul Wimberley 3rd.
Friday Sep 21, 2007 #
Note
(rest day)
SA Orienteering Champs this weekend. Am also looking after my sore legs, so a bit of rest is good.
Injury - the pain is best described as a type of shin splints, just on the fibia instead of the tibia. Am now trying to pull back on all running sports for a couple of weeks (except SA Champs) so as not to aggravate and end up with stress fractures.
Injury - the pain is best described as a type of shin splints, just on the fibia instead of the tibia. Am now trying to pull back on all running sports for a couple of weeks (except SA Champs) so as not to aggravate and end up with stress fractures.
Thursday Sep 20, 2007 #
Mountain Biking 1:15:20 [3] 23.24 km (18.5 kph)
shoes: Specialized Epic Comp 2006
0800 - Rode out towards Wilgespruit region. Got a slow puncture however and decided to return early, just in case. Av 18.5 Mx 52.0
Paddling (Emmarentia) 1:10:00 [3] 11.0 km (6:22 / km)
shoes: K1 (CS Maxi)
1645 - I finally put my new K1 (Maxi CS) in the water for the first time, having owned it now since early May! Lovely boat, good cornering and low drag without compromising on decent stability. Did 7.5 long laps followed by the first 2 laps of the Dabs Time Trial. Good stability in the waves.
Wednesday Sep 19, 2007 #
Gym 1:15:00 [3]
0715 - Slightly easier gym session than normal as I'm trying to limit any more injury damage to my legs.
Tuesday Sep 18, 2007 #
Trail Running (Walter Sisulu B.G.) 1:01:48 [3] 9.5 km (6:30 / km) +340m 5:31 / km
shoes: Salomon 3D Pro black #6
0800 - Ran from the botanical gardens up past the waterfall and along protea ridge. Dropped down into the 4x4 valley before heading or the viewpoint. Back along the ridge line. Legs weren't as sore as Saturday, but still not great.
Ice Skating (Northgate) 1:50:00 [3]
1930 - Roller blading training started in earnest with a trip to the ice rink. No falls, which is good news. Only 2.5 months of training time before Portugal XPD.
Monday Sep 17, 2007 #
Mountain Biking 1:33:00 [3] 30.19 km (19.5 kph)
shoes: Specialized Epic Comp 2006
0715 - Nice cool morning for a ride. Out to Emmarentia, then loop down to Conrad before back to Delta and home. Av 19.4 Mx 52.6