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Training Log Archive: nmulder

In the 31 days ending Mar 31, 2005:

activity	#	time	miles		km		+m
Multisport	3	21:28:12	155.55	(8:17)	250.34	(5:09)
Mountain Biking	8	15:50:58	178.07	(11.2/h)	286.57	(18.1/h)
Gym	12	13:30:00
Paddling	7	8:00:26	52.75	(9:06)	84.9	(5:40)
Adventure Racing	1	6:05:00	32.31	(11:18)	52.0	(7:01)
Trail Running	6	5:47:02	30.98	(11:12)	49.85	(6:58)
Road Running	2	4:00:10	23.61	(10:10)	38.0	(6:19)
Swimming	6	3:45:00	3.54	(1:03:32)	5.7	(39:28)
Orienteering	1	1:46:17	6.71	(15:50)	10.8	(9:50)	420	19c
Total	45	80:13:05	483.53		778.16		420	19c

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Thursday Mar 31, 2005 #

10 AM

Mountain Biking (Knysna) 1:50:11 [3] 15.8 km (8.6 kph)
shoes: Scott Expert Racing Comp 2004

Warm up ride with Mac before the Cape Epic around the Knysna area.

Mx 29.16

Tuesday Mar 29, 2005 #

8 AM

Mountain Biking (Weltevreden Park) 36:44 [3] 13.25 km (21.6 kph)
shoes: Scott Expert Racing Comp 2004

Weltevreden Park

Mx 50.5

5 PM

Paddling (Emmarentia) 1:00:00 [3] 10.0 km (6:00 / km)

Paddled with Sam in her Mirage.

Monday Mar 28, 2005 #

8 AM

Road Running (Randburg) 2:12:00 [3] 20.0 km (6:36 / km)
shoes: Asics Gel Nimbus 2004

Long run, Silverpine and back.

1 PM

Gym (PF Roodepoort) 1:20:00 [3]

Prog1

2 PM

Swimming (PF Roodepoort) 30:00 [3] 0.6 km (50:00 / km)

Sunday Mar 27, 2005 #

1 PM

Mountain Biking (Krugersdorp) 1:51:08 [3] 42.88 km (23.2 kph)
shoes: Scott Expert Racing Comp 2004

Rode Krugersdorp Hill, KHOSA.

Av 23.1
Mx 79

4 PM

Gym (PF Roodepoort) 1:20:00 [3]

Prog1

6 PM

Swimming (PF Roodepoort) 30:00 [3] 0.8 km (37:30 / km)

Saturday Mar 26, 2005 #

6 AM

Trail Running (Walter Sisulu BG) 45:00 [2] 5.15 km (8:44 / km)

Set out tagging tape for Autumn Trail Run (AR Club) at Walter Sisulu BG.

8 AM

Trail Running race (Walter Sisulu BG) 1:08:10 [4] 8.3 km (8:13 / km)

Autumn Trail Run hosted by AR Club. Raced, but fell and injured knee.

Friday Mar 25, 2005 #

9 AM

Paddling (Klip River) 1:20:00 [3] 18.0 km (4:27 / km)
shoes: K2 (Foxbat)

Team Training on Easter weekend.

Paddled Library to Rothdene Campgrounds with Mac in Foxbat. Took 1h05 for Henley Weir to Campground.

10 AM

Gym (Rothdene Campground) 30:00 [3]

Team plyometric session.

11 AM

Mountain Biking (Midvaal) 3:19:20 [3] 67.48 km (20.3 kph)
shoes: Scott Expert Racing Comp 2004

Team ride (with Arrie and Mac) back from Klip / Rothdene back to Macs place in Bassonia.

Av 20.3
Mx 65

Thursday Mar 24, 2005 #

10 AM

Trail Running (Walter Sisulu BG) 56:35 [3] 8.0 km (7:04 / km)

6 PM

Paddling (Emmarentia) 57:28 [3] 10.0 km (5:45 / km)
shoes: K1 (Assegai Bigfoot)

New PB

Paddling warm up/down (Emmarentia) 10:00 [3] 2.0 km (5:00 / km)
shoes: K1 (Assegai Bigfoot)

Wednesday Mar 23, 2005 #

5 PM

Gym (PF Roodepoort) 1:15:00 [3]

Prog1

Monday Mar 21, 2005 #

6 AM

Multisport race (Wartrail Paddle) 4:56:31 [4] 60.0 km (4:57 / km)
shoes: K1 (Assegai Bigfoot)

Wartrail Paddle from Ndlokovana to Aliwal North

River at 149 cumecs. Finished 5th on stage and 1st overall on Wartrail.

Sunday Mar 20, 2005 #

6 AM

Multisport race (Wartrail MTB) 6:33:42 [4] 133.0 km (2:58 / km)
shoes: Scott Expert Racing Comp 2004

Wartrail MTB leg from Balloch to Ndlokovana.

Finished 1st, about 5 mins ahead of Due South group.

Bike stats:
Tm 6:19:57
Dst 132.2
Av 20.9
Mx 53.5

Saturday Mar 19, 2005 #

4 AM

Multisport race (Wartrail Trek) 9:57:59 [4] 57.34 km (10:26 / km)

Wartrail Trek - from Lady Grey to Balloch

Finished first, 15 mins ahead of Kobus
Ab 5.6
Mx 11.6

Friday Mar 18, 2005 #

6 AM

Gym (PF Lonehill) 1:00:00 [3]

Prog1

Thursday Mar 17, 2005 #

7 AM

Swimming (Home) 5:00 [3] 0.1 km (50:00 / km)

Still felt the quad strain.

6 PM

Paddling (Emmarentia) 59:25 [5] 10.0 km (5:57 / km)
shoes: K1 (Assegai Bigfoot)

New PB

Wednesday Mar 16, 2005 #

12 PM

Mountain Biking (Fairlands) 29:49 [3] 10.43 km (21.0 kph)
shoes: Scott Expert Racing Comp 2004

From home around Fairlands. Got a quad strain.

Av 21
mx 46

6 PM

Gym (PF Roodepoort) 1:00:00 [3]

Prog1

Tuesday Mar 15, 2005 #

6 PM

Gym (PF Roodepoort) 1:10:00 [3]

Prog1

Swimming (PF Roodepoort) 1:00:00 [3] 1.5 km (40:00 / km)

Sunday Mar 13, 2005 #

6 AM

Mountain Biking (Midrand) 3:39:58 [3] 65.69 km (17.9 kph)
shoes: Scott Expert Racing Comp 2004

Club 100 ride from The Campus out to Dirtwheels.

Av 18
Mx 57

2 PM

Paddling (Emmarentia) 1:35:00 [3] 15.0 km (6:20 / km)

Paddle Open Day - tried various boats with Mac

Saturday Mar 12, 2005 #

7 AM

Swimming (PF Roodepoort) 55:00 [3] 1.4 km (39:17 / km)

Friday Mar 11, 2005 #

8 AM

Gym (PF Roodepoort) 1:10:00 [3]

Prog1

6 PM

Trail Running (Emmarentia) 55:31 [3] 10.4 km (5:20 / km)

With Mac

7 PM

Paddling (Emmarentia) 59:00 [3] 9.9 km (5:58 / km)
shoes: K2 (Foxbat)

With Mac, keeping Christo and Robbie company on their 6 hour.

Thursday Mar 10, 2005 #

9 AM

Trail Running (Walter Sisulu BG) 1:11:46 [3] 10.0 km (7:11 / km)

Trail run in Walter Sisulu gardens

6 PM

Paddling (Emmarentia) 59:33 [5] 10.0 km (5:57 / km)
shoes: K1 (Assegai Bigfoot)

New PB

Wednesday Mar 9, 2005 #

5 AM

Mountain Biking (Braamfontein Spruit) 2:03:22 [3] 35.26 km (17.1 kph)
shoes: Scott Expert Racing Comp 2004

Tweet ride around Delta.

Av 17.1
Mx 54.5

8 PM

Gym (PF Roodepoort) 1:10:00 [3]

Prog1

9 PM

Swimming (PF Roodepoort) 45:00 [3] 1.3 km (34:37 / km)

Tuesday Mar 8, 2005 #

5 PM

Road Running (Northcliff) 1:48:10 [3] 18.0 km (6:01 / km)
shoes: Asics Gel Nimbus 2004

Soutpans, Northcliff hill, Alberts to Emmies

Monday Mar 7, 2005 #

6 PM

Gym (PF Roodepoort) 1:20:00 [3]

Prog1

Sunday Mar 6, 2005 #

10 AM

Orienteering race (Mohales Gate) 1:46:17 [4] *** 10.8 km (9:50 / km) +420m 8:14 / km
19c

Mountain Marathon Champs at Mohales Gate NW
Brown course
Finished 1st

Saturday Mar 5, 2005 #

8 PM

Adventure Racing race (DarkZone Pelindaba) 6:05:00 [5] 52.0 km (7:01 / km)

Dark Zone Race at Pelindaba, Oberon and on the Crocodile river.

Team Cyanosis with Mac, Arrie and Erica.

Finished 1st

Bike stats:
Tm 1:41:20
Dst 26.06
Av 15.3
Mx 61