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Training Log Archive: nmulder

In the 7 days ending Aug 23, 2010:

activity	#	time	miles		km		+m
Paddling	1	1:23:00	8.2	(10:07)	13.2	(6:17)
Road Running	2	1:09:00	7.9	(8:44)	12.71	(5:26)	300
Orienteering	2	1:07:20	6.15	(10:57)	9.9	(6:48)	371	18 /	21c	85%
Roller Blading	1	27:37	1.71	(16:10)	2.75	(10:03)	281
Total	6	4:06:57	23.96	(10:18)	38.56	(6:24)	952	18 /	21c	85%

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Sunday Aug 22, 2010 #

Event: Gauteng Colour Coded Wits University

10 AM

Orienteering warm up/down 8:00 [2] 1.0 km (8:00 / km)
shoes: Salomon 3D S-Lab Red #1

Orienteering (Wits Camus) 33:58 [3] *** 5.4 km (6:17 / km) +165m 5:27 / km
ahr:151 max:187 spiked:18/21c shoes: Salomon 3D S-Lab Red #1

1:5'000 map, but for CC log.

Fast 'n furious race. Tried to focus on maintaining a good high speed throughout the course. Still found this a bit challenging and had to refocus a few times. Had to catch and pass Garry, which kept me pushing hard. Nav was mostly easy, but some good route choices, only taking 1 wrong route choice to #14 (N route was faster). Otherwise, lost small pieces of time at the control sites as I didn't see some controls right away. A few new areas of map and alterations since the last time I ran in the area.

Got Jeremy by 39s or so. Brad was 3rd before the old fogies.

TE 3.7, 145 epoc, 450 kcal.

From Orienteering Maps

3 PM

Paddling 1:23:00 [2] 13.2 km (6:17 / km)
ahr:114 max:144 shoes: K1 (CS Maxi)

11 long laps of Emmies, sitting on Mac's first wave. Can't believe he's actually gone and got his own K1. Me arms were dead. I gave up after 11, Mac went for 12th.

TE1.5, Epoc 12, 649 kcal.

BROWN - Splits

Saturday Aug 21, 2010 #

9 AM

Road Running 36:03 [3] 6.95 km (5:11 / km)
ahr:144 max:187 shoes: Asics Gel Nimbus 2007

Sunninghill.

TE 2.5, 49 epoc, 326 kcal.

Thursday Aug 19, 2010 #

Note

Am back home.

Wednesday Aug 18, 2010 #

11 AM

Roller Blading hills 27:37 [3] 2.75 km (10:03 / km) +281m 6:39 / km
ahr:155 max:167 shoes: Crazy Creek SP900

Uphill roller blading with the new ski poles from Rothenturm up the hill on the Alpthal side. Very sweaty work. Averaged 10 min/km which at least is a tad faster than walking. Gradient of just over 10%. Can't imagine that it will be this steep at ARWC.

TE 3.4, 110 epoc, 380 kcal.

7 PM

Orienteering (Rosberg) 25:22 [3] *** 3.5 km (7:15 / km) +206m 5:36 / km
ahr:158 max:174 shoes: V-J Integrator Silver/Lime

Evening training with Goldau club. 2 x intervals on a blown-up 1:5' map of the Rosberg area. Lots of wet meadows with deep holes, fence crossing, some steep ups. Unpleasant from a running point of view, but training nonetheless.

1) 10:37 - 6 controls
2) 14:45 - 8 controls

TE 3.4, 109 epoc, 365 kcal.

From Orienteering Maps

Tuesday Aug 17, 2010 #

7 PM

Road Running race (Bauma Berglauf) 22:57 [4] 4.26 km (5:23 / km) +300m 3:59 / km
shoes: Salomon 3D S-Lab Red #1

Ran Day 2 of the 5-Day Berglauf series. Race started from the town of Bauma (ZH) up one of the nearby hills. Tar all the way. Very steep at the start. 2 flatter parts at 1km and 3.5km. Good time, almost felt ill afterwards, but my position is still shocking compared to the Swiss.

TE 3.8, 146 epoc, 380 kcal.

Road Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Salomon 3D S-Lab Red #1

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