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Training Log Archive: nmulder

In the 7 days ending Jan 7, 2007:

	activity	#	time	miles		km		+m
	Mountain Biking	2	5:16:50	58.36	(11.1/h)	93.92	(17.8/h)
	Paddling	4	5:14:00	29.17	(10:46)	46.94	(6:41)
	Gym	2	2:27:00
	Road Running	2	1:27:44	10.38	(8:27)	16.7	(5:15)	81
	Orienteering	1	22:51	2.92	(7:49)	4.7	(4:52)
	Total	7	14:48:25	100.82		162.26		81
averages - sleep:5.9 weight:77kg

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Sunday Jan 7, 2007 #

Mountain Biking 4:03:37 [3] 71.13 km (17.5 kph)
slept:7.0 weight:77.5kg shoes: Specialized Epic Comp 2006

0715 - Rode with Ryno and Susan from home. Tracks to Wilgespruit, then down to Muldersdrift. Up Krugersdorp Cutting and into Protea 4x4 for 1.5 hours. Back home along Voortrekker and parallel to Ontdekkers, down Golf Club Terrace. Av 17.5. Mx 78.3 Hot.

Saturday Jan 6, 2007 #

Note

Adventure Racing Canoe Club hosted its first ever canoe race on the Klip from Scout Hall to Dave's Farm. Good water (18 cumecs) and a good turnout (39 K2 and 49 K1s). No major problems, with everything running according to plan.

Paddling 48:00 [3] 8.44 km (5:41 / km)
shoes: K1 (Speed)

1740 - K1 Speed. 7 large laps of Emmies. Sat on a fast wave for about 4 laps.

Friday Jan 5, 2007 #

Road Running 38:44 [3] 6.7 km (5:47 / km) +81m 5:27 / km
slept:5.5 shoes: Asics Gel Nimbus 2004

0615 - Run through Berario and Fairland with Liz.

Gym 1:07:00 [3]

1700 - Mixed, but with more upper body than usual. Starting to feel like I'm getting somewhere.

Thursday Jan 4, 2007 #

Mountain Biking 1:13:13 [3] 22.79 km (18.7 kph)
slept:8.0 weight:77.5kg shoes: Specialized Epic Comp 2006

0830 - Easy ride to Alberts Farm and Emmarentia. Quite hot already, but at least the terrain is now drier than last weekend. Av 18.6 and Mx 43.4.

Paddling warm up/down 11:00 [2] 1.5 km (7:20 / km)
shoes: K1 (Speed)

Paddling (Dabs TT) 56:00 [3] 9.0 km (6:13 / km)
shoes: K1 (Speed)

1745 - K1 Speed at Emmarentia. Fell out putting my splashie on at the grass bank, then again on lap 2 opposite the wooden deck. Only completed 9 laps in total. Quite unstable in the choppy conditions, but once I get it right, I should immediately have a PB.

Wednesday Jan 3, 2007 #

Gym 1:20:00 [3]

0800.

Paddling intervals 1:04:00 [4] 10.0 km (6:24 / km)
shoes: K1 (Speed)

1730 - K1 Speed at Florida Lake. No time trial, so I joined John and Carol for interval training... 2 x 15, 2 x 30, 2 x 45, 2 x 60, 1 x 70 pyramid. 1 lap warm up, 3 pyramid, 1 warm down and 1 tempo at the end (9:22).

Tuesday Jan 2, 2007 #

Paddling (Klip River) 2:15:00 [2] 18.0 km (7:30 / km)
slept:5.0 weight:77kg shoes: K2 (Foxbat)

0900 - K2 Foxbat with Ryno. Scouted down the Klip in preparation for AR Club's canoe race this Saturday. We were on the water for 3.5 hours, but only 2.15 of those were paddling. Quite a few tree blocks after the Christmas Day floods, but luckily localized in 1 area. Will only be 2 portages during the race. I've got nice rosy arms after forgetting sun cream for them. 27ish cumecs, really nice, especially down Double Drop and Little Klip. Almost swam at Caravan Park, but pulled a superb Eskimo stunt.

Orienteering (RAC O' TT) 22:51 [3] * 4.7 km (4:52 / km)
shoes: Asics Gel Nimbus 2004

1745 - Old Parks. Ran the RACO O' time trail for the first time. Organised by Pat. Quite fun, with black and white map of Bordeaux with circles on and a list of ordered control sites we had to visit along the trails. Pulled away from Glynn at the death for the win. Wrong shoes though, quite muddy.

Monday Jan 1, 2007 #

Road Running race (New Year 10) 49:00 [4] 10.0 km (4:54 / km)
slept:4.0 weight:76kg shoes: Asics Gel Nimbus 2004

0700 - Road race at Pretoria Botanical Gardens. Little sleep and a cold start didn't help, but I did get under 50. Usual hilly course, including 2 laps of gardens at the end. Sam and Sue also ran, with Sue finishing 2nd lady.

Note

Was meant to go paddling late in the evening, but plans changed at the last moment. Went instead to Krugersdorp Cuttings to go paragliding with James. Was all strapped up and ready, but wind kept getting stronger instead of dying. Next time.

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