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Training Log Archive: nmulder

In the 31 days ending Dec 31, 2011:

activity	#	time	miles		km		+m
Mountain Biking	5	12:07:36	140.56	(11.6/h)	226.21	(18.7/h)
Trail Running	3	10:09:25	37.95	(16:04)	61.07	(9:59)	1619
Hiking	1	3:00:00	8.7	(20:41)	14.0	(12:51)
Paddling	3	2:34:30	16.16	(9:34)	26.0	(5:57)
Road Running	2	1:34:31	11.04	(8:34)	17.77	(5:19)
Orienteering	1	53:32	5.75	(9:19)	9.25	(5:47)	196	35 /	36c	97%
Swimming	1	5:00
Total	16	30:24:34	220.15		354.3		1815	35 /	36c	97%

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Saturday Dec 31, 2011 #

7 AM

Trail Running long 2:20:23 [3] 20.57 km (6:49 / km)
shoes: Salomon Crossmax Red #1

Long training run with Brian, Mac, Alex, Neil from The Coves. Went out over the Skurweberg on the Pofadder trail, down the stream to just short of Van Gaalens, then back along the old railway line. Finished with a loop inside the Coves.

10 AM

Mountain Biking 2:16:04 [3] 41.73 km (18.4 kph)
shoes: Specialized Epic Expert 2010

On the Van Gaalens trails with Mac, Alex and Brian.

Out on the railway track, then following the bottom of the Skurweberg. Got as far as the Vulture restaurant before coming back down the Magalies River to Van Gaalens. Back along the railway. Didn't feel good to start, but warmed up after an hour. I took it upon myself to regulate the speed of the group for their own interests by holding off the back... ;-)

Av 18.4 Mx 37.1

Friday Dec 30, 2011 #

7 AM

Road Running 42:46 [3] 8.0 km (5:21 / km)
shoes: Asics Gel Nimbus 2007

Around Eagle Canyon with Mac.

Thursday Dec 29, 2011 #

7 AM

Road Running 51:45 [3] 9.77 km (5:18 / km)
shoes: Asics Gel Nimbus 2007

Around Sunninghill.

Wednesday Dec 28, 2011 #

7 AM

Mountain Biking 3:16:02 [3] 78.85 km (24.1 kph)
shoes: Specialized Epic Expert 2010

Long ride with Mac out to the Cradle. Stayed on the road after yesterdays deluge. Av 24.1 Mx 70.5

Tuesday Dec 27, 2011 #

Note

5 minutes of water skiing and your body complains for the next 48 hours.... ouch.

Otherwise too wet today to consider doing any training.

Monday Dec 26, 2011 #

12 PM

Mountain Biking 1:13:42 [3] 25.87 km (21.1 kph)
shoes: Specialized Epic Expert 2010

Out towards Midrand.

Av 21.0
Mx 66.2

Sunday Dec 25, 2011 #

3 PM

Swimming 5:00 [3]

Out on jet ski's at the Vaal River for most of the day, but managed to get in a short water ski towards the end. Only one stint, which I ended on my own terms.

C • cross training 1

Friday Dec 16, 2011 #

5 AM

Hiking (Kaapschehoop) 3:00:00 [1] 14.0 km (12:51 / km)
shoes: Specialized Epic Expert 2010

Next morning went out for 2 more CPs. Didn't even bother trying to run, just added a bit more time on our feet. Both CPs weren't there any longer. Bummer.

Fair training camp, next one in January we'll go faster.

Thursday Dec 15, 2011 #

10 AM

Trail Running (Kaapschehoop) 7:08:44 [2] 33.0 km (13:00 / km) +1619m 10:26 / km
shoes: Salomon Crossmax Red #1

Training weekend with Cyanosis team in preparation for 2012 Patagonia race.

We did a lot of gear testing and general distance, rather than focusing on pace / speed. Got to try out our new Salomon backpacks and shoes as well as some trekking poles. All worked well, the expedition backpacks especially.

We did the southern half of the main Kaapsehoop hiking trail loops. Some stunning places that I've never been to before, with some narrow chasms between cliffs in dense forest. Got caught by two thunderstorms, so got to use our wet weather gear.

From 2011 Kaapsehoop training

6 PM

Mountain Biking (Kaapschehoop) 2:24:54 [1] 26.78 km (11.1 kph)
shoes: Specialized Epic Expert 2010

We intended to go for a long ride through the night, but mechanicals put pay to that. We headed out planning to collect the 22 CPs that are still out there following the October rogaine. Did the ugliest (grassiest) section first. Never got to do the MTB Rogaine, but am now pleased that I missed it (or at least this section of the map). Got 5 CPs, but then 3 bike issues within about 2km left us crawling for home, uphill the whole way. Ryno's bike (20km on the Odometer) had terminal crank problems.

Got back to our house in Kaapsehoop just before a 3rd thunderstorm, the biggest yet, which was more than enough excuse to try out our sleeping and camping gear.

Av 11.0 (wow!) Mx 50.0

Tuesday Dec 13, 2011 #

Note

8 hours of mapping. All done now. Mostly.

Sunday Dec 11, 2011 #

Note

Organised the 14th Annual Sprint Cup. Fair turnout of orienteers and everything went smoothly. Wins for Finland in both men and womens categories.

Saturday Dec 10, 2011 #

Note

6 hours of control site tagging in Belfast, followed by 1.5 hours of control placing at the Walter Sisulu BG.

Thursday Dec 8, 2011 #

6 PM

Paddling (Dabs TT) 27:50 [5] 5.0 km (5:34 / km)
shoes: K1 (CS Maxi)

Time trial got shortened to 5 laps when the lightning started getting a bit close. Pushed hard and had a warm up as well, so still a good work out. Feeling stronger.

C • ??? 3

Paddling warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: K1 (CS Maxi)

Wednesday Dec 7, 2011 #

Note

11.5 hours of mapping

Tuesday Dec 6, 2011 #

Note

11.5 hours of mapping. New record for 1 day...

C • WRC 2012 entry reminder 3

Monday Dec 5, 2011 #

Note

Have finally written my race report for XPD which has been posted into my AP training...

ARWC Race Report

Note

9 hours of mapping.

Sunday Dec 4, 2011 #

8 AM

Paddling (Dabs TT) 48:20 [3] 8.0 km (6:03 / km)
shoes: K1 (CS Maxi)

8 laps of the time trial, the first five at race speed and then taking the last 3 easy.

9 AM

Orienteering race (Xmas Event) 53:32 [3] *** 9.25 km (5:47 / km) +196m 5:14 / km
spiked:35/36c shoes: Salomon Crossmax Red #1

The annual Xmas event, this year at Emmarentia. Well organised and lots of fun, with a score event / question and answer format.

I managed to get to all the controls, but got 1answer wrong (ran out of fingers to count). Still managed to win though as the intense psychological pressure of the Xmas Event got to Michael, and he messed up 2 or 3.

C • Intense psychological pressure? 2

Saturday Dec 3, 2011 #

7 AM

Mountain Biking 2:56:54 [3] 52.98 km (18.0 kph)
shoes: Specialized Epic Expert 2010

Up the spruit with Nathan all the way to Alberts Farm. Back via Emmies and Vida Cafe for some refreshments.

Av 17.9 Mx 48.2

Thursday Dec 1, 2011 #

4 PM

Trail Running 40:18 [3] 7.5 km (5:22 / km)
shoes: Salomon Crossmax Red #1

With Mac in Emmarentia gardens before time trial.

6 PM

Paddling (Dabs TT) 58:20 [5] 10.0 km (5:50 / km)
shoes: K1 (CS Maxi)

Faster than last week, but that's because I rode waves for the full 10 laps. Didn't die on the 2nd half either. Got onto a nice diamond for 2 of the last laps. Alex just needs to come in a bit more on the side so that I get a better, more balanced wave.

C • I wasn't too worried about you 1

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