Training Log Archive: nmulderIn the 7 days ending Jun 24, 2007:
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Sunday Jun 24, 2007 #
Orienteering race (Gerotek) 1:21:47 [5] **** 10.54 km (7:46 / km) +280m 6:51 / km
spiked:24/27c slept:7.0 weight:81kg shoes: Salomon 3D Pro black #6
0920 - Gauteng Orienteering Champs Classic Distance at Gerotek. M21A course. Had another good run. Started off at a comfortable pace but realised that I was still pushing hardish about 1/3 of the way. Had only real problems at 4 & 5, the rest pretty much clean. One or two really nices pieces of terrain out there. Pushed very hard on the last, easy loop near the finish. 1st position, probably due to the clean run over the last 20 controls. Lange +5 minutes and Middleton / Green tied for 3rd at +11 min. Felt fairly good, but not the best. Tried to focus on running the hills well.
Saturday Jun 23, 2007 #
Event: Gauteng Orienteering Champs
Orienteering race (Moreleta Kloof) 31:45 [5] 3.79 km (8:23 / km) +130m 7:09 / km
slept:9.0 weight:81kg shoes: Salomon 3D Pro black #6
1430 - Gauteng Orienteering Champs Short Distance at Moreleta Kloof Nature Reserve. M21A course. Had a good run with only 1m50 of mistakes (mainly at 1 control). Pushed hard the whole was and I suffered. Legs a bit sore, with the 'Bloed en Omo' taste in my mouth the whole way... almost struggling to breathe. Saw Garry at 9 and suddenly caught him to 12. Would be interesting to see whether group running helped on the final few controls. Garry messed up penultimate... if he had stayed with me, he could probably have finished 2nd instead of 6th. I won, with Lange +3:55 and Middleton +4:06.
Friday Jun 22, 2007 #
Mountain Biking 1:11:12 [3] 23.8 km (20.1 kph)
shoes: Specialized Epic Comp 2006
0945 - Rode out to Emmarentia and Delta Park. Not too hard with the Champs this weekend. Av 20.0 Mx 51.7
Wednesday Jun 20, 2007 #
Gym (PF Roodepoort) 1:30:00 [3]
0720 - Felt good for a change. Did more upper body and core strength than usual.
Trail Running (Emmarentia Dam) 26:51 [2] 5.0 km (5:22 / km) +36m 5:11 / km
weight:79kg shoes: Asics Gel Nimbus 2004
1640 - Went for run at Emmarentia. Did 3 min run before doing some striding to loosen up properly. Then continued with remainder of run at fairly easy pace.
Tuesday Jun 19, 2007 #
Trail Running hills (Walter Sisulu BG) 48:08 [3] 7.0 km (6:53 / km) +263m 5:47 / km
shoes: Salomon 3D Pro black #6
0930 - Shorter trail run through the gardens, up the waterfall and along the ridge before returning. Felt strong on the steps.