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Training Log Archive: nmulder

In the 7 days ending Apr 3, 2011:

activity	#	time	miles		km		+m
Mountain Biking	4	6:31:19	79.49	(12.2/h)	127.92	(19.6/h)	2347
Paddling	2	2:42:27	17.53	(9:16)	28.21	(5:46)
Road Running	3	2:02:45	14.79	(8:18)	23.8	(5:09)	306
Gym	2	2:00:00
Trail Running	1	1:57:42	11.86	(9:55)	19.09	(6:10)	230
Orienteering	1	22:47	1.66	(13:44)	2.67	(8:32)	180	21 /	22c	95%
Total	13	15:37:00	125.32		201.69		3063	21 /	22c	95%

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Sunday Apr 3, 2011 #

Event: Gauteng Sprint 4 - Wilds

10 AM

Orienteering race (The Wilds) 22:47 [4] *** 2.67 km (8:32 / km) +180m 6:23 / km
ahr:165 max:181 spiked:21/22c shoes: Salomon 3D S-Lab Red/Yel #2

Sprint race. 1:4'000. Had a good run, making only 1 mistake, attacking the 5th control. Hit the wrong feature, but failed to use it effectively as an attack point for the correct one. Lost about a minute or so. Otherwise a good run, just a few occassions where I was a few metres off and not looking effectively when in the area. Got most of the route choices right, maybe should have stayed path from 11 to 12 as well.

Finished 2nd behind Alex, about 13 secs off. Dissapointed about my mistake as a result, but otherwise a fair run. Seems like all the others made big mistakes. Final running distance was 3.29km

TE3.6, 128 Epoc, 348 kcal.

From Orienteering Maps

C • splits 1

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Saturday Apr 2, 2011 #

7 AM

Trail Running (Hartebeespoort) 1:57:42 [2] 19.09 km (6:10 / km) +230m 5:49 / km
ahr:128 max:187 shoes: Salomon Crossmax Red #1

Team training with Mac, Jane and Nathan. Ran from Big John's, around Oberon hill and then back on the Redstone tracks.

TE 2.1, Epoc 29, 771 kcal.

9 AM

Paddling (Hartebeespoort) 1:35:05 [1] 15.71 km (6:03 / km)
ahr:105 max:128 shoes: K2 (Renegade)

Team training, with Nathan in my boat. From Club Nautique, out to the road bridge, then towards Cosmos. Didn't quite get to the dam wall before turning for Pecanwood Estate and then back to Club Nautique. Didn't push it hard, yet we covered a lot of ground.

TE 1.3, Epoc 9, 597 kcal.

11 AM

Mountain Biking (Hartebeespoort) 2:13:25 [2] 40.14 km (18.1 kph) +817m
ahr:117 max:157 shoes: Specialized Epic Expert 2010

Me and Nathan left alone for Stage 3. Rode out to the Van Gaalens tracks. Out on the railway tracks and back along the Magalies river. They've built some incredible new tracks once again. From the cheese farm, back on tar roads to make sure Nathan got to the church on time.

Av 18.0, Mx 43.1 (I think this max is coming back on tar, the flat section outside Pecanwood).

TE 2.3, Epoc 39, 1031 kcal.

Friday Apr 1, 2011 #

8 AM

Mountain Biking 1:21:15 [2] 25.38 km (18.7 kph) +642m
ahr:110 max:149 shoes: Specialized Epic Expert 2010

Rode with Lizelle from Chilli Lane out to Kyalami and back on Main.

Av 18.7, Mx 65.0

TE 2.1, 30 Epoc, 422 kcal.

C • Moonlighting 3

Thursday Mar 31, 2011 #

6 PM

Paddling (Dabs TT) 52:22 [3] 10.0 km (5:14 / km)
shoes: K2 (Renegade)

Fast one with Nathan. Took a few secs off last weeks time. We also took more of the pull this week, at least 5 or 6 laps worth. New 2nd fastest time ever I think. A good bunch who work hard and I think we'll beat my time with Mac.

Paddling warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: K2 (Renegade)

Wednesday Mar 30, 2011 #

8 AM

Gym (Bio) 1:00:00 [3]

6 PM

Road Running warm up/down 7:30 [1] 1.0 km (7:30 / km)
shoes: Asics Gel Nimbus 2007

Road Running (Exxaro 10) 45:41 [3] 10.0 km (4:34 / km) +159m 4:14 / km
ahr:158 max:177 shoes: Asics Gel Nimbus 2007

HR is definitely not as high as it was a month ago.

1) 4.24
2) 4.28
3 & 4) 9.44
5) 4.12 - 22.49
6 & 7) 8.57
8) 4.43
9) 4.45
10) 4.26

TE 3.5, Epoc 122, 353 kcal.

Tuesday Mar 29, 2011 #

8 AM

Mountain Biking 1:54:38 [2] 39.88 km (20.9 kph) +560m
ahr:111 max:153 shoes: Specialized Epic Expert 2010

Out through Rivonia to Rosebank and back via Waverley. Overcast and some spitting. Nice riding conditions.

Av 20.8 Mx 53.0

TE 2.1, Epoc 30, 823 kcal.

6 PM

Road Running (Sunninghill TT) 17:08 [3] 4.0 km (4:17 / km) +59m 3:59 / km
ahr:162 max:180 shoes: Asics Gel Nimbus 2007

Started off intending to do 8km, but the legs just felt too heavy. Decided to do a fast last km for the 4 instead. Had a good sprint off with Jacques. Can't seem to get the max HR too high at the moment. Too much enduro.

TE 3.1, 89 Epoc, 215 kcal.

Road Running warm up/down 17:15 [2] 2.8 km (6:10 / km)
shoes: Asics Gel Nimbus 2007

To and from TT. Interesting in that the warm-up got me to TE 1.6 in 8 mins. It took me 1hr to do that on the bike yesterday.

Monday Mar 28, 2011 #

Note

Still finished 5th in the Sasol canoe X-Tri series, despite not attending the series final. Will have to give it a good bash next year and try and beat Gertjie.

C • Prize money? 2

7 AM

Road Running 35:11 [2] 6.0 km (5:52 / km) +88m 5:28 / km
ahr:123 max:142 shoes: Asics Gel Nimbus 2007

Easy run, Sunninghill.

TE 1.7, Epoc 17, 275 kcal.

9 AM

Gym (Bio) 1:00:00 [3]

5 PM

Mountain Biking 1:02:01 [2] 22.52 km (21.8 kph) +328m
ahr:109 max:153 shoes: Specialized Epic Expert 2010

Waterfall and Vorna Valley.

Av 21.7, Mx 55.2

TE 1.5, Epoc 13, 456 kcal.

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