Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Sep 26, 2011:

activity

time

miles

Mountain Biking

2:25:37

34.16

(14.1/h)

54.97

(22.6/h)

Orienteering

1:34:00

5.59

(16:49)

9.0

(10:27)

Road Running

1:11:21

8.99

(7:56)

14.46

(4:56)

Total

5:10:58

48.73

(6:23)

78.43

(3:58)

2:40

0:00

» now

Monday Sep 26, 2011 #

8 AM

Mountain Biking 1:45:56 [2] 39.62 km (22.4 kph)
shoes: Specialized Epic Expert 2010

Out to Vorna Valley, Beaulieu, Summit College, back via Kyalami.

Av 22.4, Mx 57.1

6 PM

Road Running 54:54 [3] 10.46 km (5:15 / km)
shoes: Asics Gel Nimbus 2007

Evening run around Paulshof. Found a great new road for hill sprints.

C • Hill Sprints 3

Sunday Sep 25, 2011 #

8 AM

Orienteering 42:00 [2] 4.0 km (10:30 / km)
shoes: Inov-8 Oroc 280 #2

Checking control hanging for SA Relay Champs. Lots of thick mist to make it interesting.

Friday Sep 23, 2011 #

Event: 2011 South African Orienteering Champs (WRE)

11 AM

Orienteering 52:00 [1] 5.0 km (10:24 / km)
shoes: Inov-8 Oroc 280 #2

Ran all the controls for the SA Champs Middle event, checking all the control sites just before the first start.

Thursday Sep 22, 2011 #

Note

4 hrs putting out controls for SA O' Champs.

Wednesday Sep 21, 2011 #

7 AM

Mountain Biking hills 39:41 [3] 15.35 km (23.2 kph)
shoes: Specialized Epic Expert 2010

Short on time, so I did some hill sessions. 3 x hard on Vd Bijl. Spin on the way back down. Managed to time the lights half way up so that I barely stopped. Back through the 'burbs.

Av 23.2, Mx 51.6

Tuesday Sep 20, 2011 #

6 PM

Road Running (Sunninghill TT) 16:27 [5] 4.0 km (4:07 / km)
shoes: Asics Gel Nimbus 2007

Back to the time trial. Tired legs to start, but I felt better afterwards. Had a few people to catch, which pulled me through and gave me a decent time. Legs definitely lacking in speed work.

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