Training Log Archive: nmulder

In the 7 days ending May 23, 2004:

2:14

0:00

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

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.

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.

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

6 PM

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