Training Log Archive: nmulderIn the 7 days ending Oct 4, 2009:
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Sunday Oct 4, 2009 #
MTB - O warm up/down 10:00 [3] 2.0 km (12.0 kph)
shoes: Specialized Epic Comp 2006
Not much time for warming up. Late arriving and last start.
MTB - O race (Hennops Valley) 1:23:04 [5] *** 21.99 km (15.9 kph)
spiked:15/16c shoes: Specialized Epic Comp 2006
0900 - New map for Hennops Valley MTB-O. Great terrain for this. Good organisation as well. I was a bit hurried on the start line, so I didn't get a great getaway. Gate was also closed just after the start, so I had to open it. Then had a good ride for most of the way. No problems apart from a small route error attacking #12. Legs felt a bit off to start with, but I felt strong on the hills. Getting a bit tired towards the end as a result of the pace.
Stats were Dst 21.99 Ave 16.2 Mx 42.6 and Tm 1.21.24.
Poor turnout of only 28 cards. Finished 1st about 20m ahead of Alex.
Stats were Dst 21.99 Ave 16.2 Mx 42.6 and Tm 1.21.24.
Poor turnout of only 28 cards. Finished 1st about 20m ahead of Alex.
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| From Orienteering Maps |
Paddling 1:10:00 [3] 12.0 km (5:50 / km)
shoes: K2 (Renegade)
1500 - 10 long laps of Emmies with Mac.
Saturday Oct 3, 2009 #
Paddling 1:30:00 [3] 15.6 km (5:46 / km)
shoes: K2 (Renegade)
0900 - Emmies with Mac. A mix of 8 long and 6 short laps.
Friday Oct 2, 2009 #
Note
Left calf niggle has been problematic since SA Champs. Am busy resting it.
Wednesday Sep 30, 2009 #
Gym (Bio) 1:00:00 [3]
1200.