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Training Log Archive: nmulder

In the 31 days ending May 31, 2004:

activity	#	time	miles		km		+m
Adventure Racing	2	137:50:57	351.07	(23:34)	565.0	(14:38)
Paddling	6	3:51:57	23.24	(9:59)	37.4	(6:12)
Mountain Biking	4	3:11:11	39.07	(12.3/h)	62.88	(19.7/h)
Orienteering	3	2:45:38	12.22	(13:34)	19.66	(8:25)	560	48c
Trail Running	2	1:14:57	8.2	(9:08)	13.2	(5:41)
Road Running	2	1:09:45	8.08	(8:38)	13.0	(5:22)	89
Track / Speed Work	2	25:00	1.18	(21:11)	1.9	(13:09)
Total	21	150:29:25	443.06	(20:23)	713.04	(12:40)	649	48c

131:55

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Sunday May 30, 2004 #

12 AM

Adventure Racing race (Aliwal North) 131:55:00 [4] 500.0 km (15:50 / km)

Senqu African Quest
Team Cyanosis with Mac, Simon and Erica
Started in Ugie and finished in Aliwal North

Finished as 1st SA team and 2nd overall to Team Salomon Canada.

MTB Stats:
Tm 21:16:21
Dst 236.63
Av 11.1
Mx 59.5

Wednesday May 26, 2004 #

7 AM

Mountain Biking (Delta Park) 1:00:40 [3] 19.77 km (19.6 kph)
shoes: Scott Expert Racing Comp 2004

To Delta Park and Linden.

Mx 53.5

Tuesday May 25, 2004 #

6 PM

Road Running (Old Parks) 25:41 [4] 5.0 km (5:08 / km) +67m 4:49 / km
shoes: Asics Gel Nimbus 2004

Monday May 24, 2004 #

7 AM

Trail Running (Coetzenburg) 40:31 [3] 7.2 km (5:38 / km)

Trail run again at Coetzenburg, still dark early in the morning.

Sunday May 23, 2004 #

11 AM

Orienteering race (Eikenhof) 1:23:40 [5] 11.6 km (7:13 / km) +320m 6:20 / km
26c

Western Cape Champs at Eikenhof Lapa / Dam, Grabouw
M21A
Finished 1st, about 18s ahead of Lange

Saturday May 22, 2004 #

4 PM

Orienteering race (Nieuweberg) 1:04:33 [3] 4.94 km (13:04 / km) +210m 10:47 / km
22c

Nieuweberg Forestry Station
Warm-up event
Finished 4th, but took it easy. Lots of climb.

Thursday May 20, 2004 #

5 PM

Trail Running (Coetzenburg) 34:26 [3] 6.0 km (5:44 / km)

Staying at Protea Stellenbosch, so afternoon trail run at Coetzenburg behind the sports fields.

Wednesday May 19, 2004 #

7 AM

Mountain Biking (Emmarentia) 1:01:30 [3] 20.4 km (19.9 kph)

Home to Emmarentia and around.

Mx 59.0

4 PM

Paddling (Emmarentia) 1:00:00 [3] 9.6 km (6:15 / km)
shoes: K2 (Foxbat)

Foxbat with Mac, 8 laps.

5 PM

Track / Speed Work (Wits) 13:00 [5] 1.0 km (13:00 / km)
shoes: Asics Gel Nimbus 2004

5 x 200m with diagonal recovery (2 min)

35.45, 35.48, 33.25, 35.73, 33.92

Tuesday May 18, 2004 #

6 PM

Road Running (Trezona Park) 44:04 [3] 8.0 km (5:31 / km) +22m 5:26 / km
shoes: Asics Gel Nimbus 2004

Monday May 17, 2004 #

5 PM

Track / Speed Work (Wits) 12:00 [5] 0.9 km (13:20 / km)
shoes: Asics Gel Nimbus 2004

6 x 150m with diagonal recovery

Best 22:45

Sunday May 16, 2004 #

11 AM

Orienteering race (Zoo Lake) 17:25 [5] 3.12 km (5:35 / km) +30m 5:20 / km

Park Series at Zoo Lake

2nd place, 13s behind Garry M.

1 PM

Paddling (Emmarentia) 28:00 [3] 4.8 km (5:50 / km)
shoes: K2 (Foxbat)

Foxbat with mom. 4 laps.

Saturday May 15, 2004 #

6 AM

Adventure Racing race (Parys) 5:55:57 [4] 65.0 km (5:29 / km)

Bolle 65km AR in Parys, Vioolsdrift Rd

Team Cyanosis with Peter, Simon, Mac and Ansie

Finished 2nd team and 4th overall (to Tweet and Stu) due to bike puncture problems.