Training Log Archive: nmulderIn the 7 days ending Apr 5, 2009:
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Sunday Apr 5, 2009 #
Orienteering 29:34 [3] 4.1 km (7:13 / km)
(sick) shoes: Salomon 3D Pro black #9
1000 - The Sprint Series final was held at Tshwane U. of T. Beautiful area for sprint racing. I had 4 major mistakes, making this one of my worst performances is 5 - 10 years? Finished 10th overall, more than 5 minutes of the pace and more than 3 mins back from where I normally am. The 4 major mistakes were worth 3 mins on their own.
Saturday Apr 4, 2009 #
Mountain Biking 1:18:56 [2] 22.55 km (17.1 kph)
shoes: Specialized Epic Comp 2006
0715 - Slow ride with Liz through Alberts and then a bit of Emmies. First chilly morning of the year... here comes winter! Av 17.1 Mx 44.4
Orienteering 30:00 [1] 2.5 km (12:00 / km)
shoes: Salomon 3D Pro black #9
1500 - JWOC Squad training at Klipriviersberg. First exercise a line course, followed by a window / contour / compass exercise with most legs blanked out on the map (except contours).
Friday Apr 3, 2009 #
Mountain Biking 1:00:40 [3] 20.43 km (20.2 kph)
shoes: Specialized Epic Comp 2006
0720 - Easy ride to Roodepoort, behind Northcliff and back. Bike is shot. Will need service on shocks and a new crank by the sound of it.
Thursday Apr 2, 2009 #
Gym (Bio) 1:00:00 [3]
1200 - A bit more core work once again as well as hammie stuff.
Wednesday Apr 1, 2009 #
Note
(rest day)
Lazy bastard. But I like it.
Tuesday Mar 31, 2009 #
Road Running (Florida TT) 21:26 [2] 4.0 km (5:22 / km)
shoes: Asics Gel Nimbus 2007
1800 - An easy jog at TT with Liz. A few little niggles in the legs, so it was nice to be taking it easy.
Monday Mar 30, 2009 #
Gym (Bio) 1:00:00 [3]
1200 - Thankfully an easy session. Sonnet took pity on me.