Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Mar 4, 2007:

activity

time

miles

Mountain Biking

8:54:50

122.92

(13.8/h)

197.82

(22.2/h)

Gym

2:40:00

Paddling

2:17:27

17.4

(7:54)

28.0

(4:55)

Road Running

1:46:06

13.36

(7:57)

21.5

(4:56)

211

Total

15:38:23

153.68

247.32

211

averages - sleep:6.3 weight:76kg

4:52

0:00

» now

Sunday Mar 4, 2007 #

Paddling race (Trichardspruit Dam to Dam) 1:13:27 [5] 18.0 km (4:05 / km)
slept:7.0 weight:77kg shoes: K1 (Assegai Bigfoot)

0910 - Trichardt. Paddled the Trichardtspruit for the first time near Trichardt / Secunda. Small, but fun river. Lovely rapids, clean, fresh water. Had a fairly good race. Only 1 oops when I jumped into my boat too fast at the end of a portage. Finished 9th, 123% of the winner.

Mountain Biking 1:50:45 [3] 34.59 km (18.7 kph)
shoes: Specialized Epic Comp 2006

1630 - Easy ride to Emmies, then Zoo Lake, Parkhurst, Delta and home. Took a few new routes to liven things up. Av 18.7 and MXx 49.4

Saturday Mar 3, 2007 #

Mountain Biking 4:52:37 [4] 118.25 km (24.2 kph)
slept:5.5 weight:76kg shoes: Specialized Epic Comp 2006

0715 - Ride with Susan, Ryno, Mac and Freddy from Oberon shopping centre to top of Breedt's Nek via Hekpoort and back. Lot of flat and gentle slopes, so not too much climb. Pushed the speed in places, particularly on the way back. Av 24.2 and Mx 51.0

Friday Mar 2, 2007 #

Gym 1:00:00 [3]

0800 - Mixed session.

Road Running 33:41 [3] 6.5 km (5:11 / km) +83m 4:52 / km
shoes: Asics Gel Nimbus 2004

1815 - Waited for it to cool down before going for a run. Nice and easy though Berario and Fairland.

Thursday Mar 1, 2007 #

Mountain Biking 2:11:28 [3] 44.98 km (20.5 kph)
weight:75kg shoes: Specialized Epic Comp 2006

0730 - Rode down Potgieter to Krugersdorp cuttings. Up to Protea 4x4 area and then back via Ontdekkers and nearby roads. Hot once again. Av 20.5 and Mx 68.8

Paddling warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: K1 (Speed)

Paddling (Dabs TT) 52:00 [4] 8.0 km (6:30 / km)
shoes: K1 (Speed)

1745 - K1 Speed. Took a swim somewhere on lap 3 or 4. Didn't feel motivated for the final 2 laps, so stopped short. Still haven't finished a TT in the new boat. Need to paddle it more regularly.

Wednesday Feb 28, 2007 #

Road Running race (Alberton Night Race) 1:12:25 [4] 15.0 km (4:50 / km) +128m 4:38 / km
weight:76kg shoes: Asics Gel Nimbus 2004

1900 - Alberton Sports Grounds. Ran quite well. Slow start, due to a lot of niggles and strains from last weeks exertions. Made sure I was warmed up properly. Only started picking up the pace at about 6 and then again at about 10. Ran with 2 Harmony guys for a while and then the 3rd placed lady. Good acceleration at the end, with a better result than I was expecting.

Monday Feb 26, 2007 #

Gym 1:40:00 [3]

0730 - Heavy training session. No muscle groups spared.

« Earlier | Later »