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Training Log Archive: nmulder

In the 7 days ending Sep 16, 2007:

	activity	#	time	miles		km		+m
	Trail Running	3	4:02:15	26.1	(9:17)	42.0	(5:46)	708
	Orienteering	2	1:22:01	9.44	(8:41)	15.2	(5:24)	58	39 /	40c	97%
	Gym	1	1:20:00
	Road Running	2	1:11:35	9.32	(7:41)	15.0	(4:46)	213
	Mountain Biking	1	1:01:09	11.69	(11.5/h)	18.82	(18.5/h)
	Total	6	8:57:00	56.56		91.02		979	39 /	40c	97%
averages - sleep:8 weight:75.5kg

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Sunday Sep 16, 2007 #

Event: Gauteng Relay Champs

Orienteering race (GOC Relays) 24:16 [4] *** 3.84 km (6:19 / km)
spiked:20/21c weight:75kg shoes: Salomon 3D Pro grey #8

0915 - Wits Campus, 1:4'000, new sprint specification map of western area and Sturrock Park. Ran Leg 1 (Long) for ROC Senior Men's team. However, also ran Leg 3, as we don't have enough senior men in the club! We were thus unofficial, but I took it as a good training exercise anyway.

Orienteering (GOC Relays) 17:45 [4] *** 2.86 km (6:12 / km) +58m 5:38 / km
spiked:19/19c shoes: Salomon 3D Pro grey #8

1015 - Wits Campus, 1:4'000. Ran Leg 3 (short). Not too many similar controls to Leg 1, so quite nice. Team finished 2nd overall behind AR, but wasn't official anyway.

Saturday Sep 15, 2007 #

Trail Running 2:40:09 [3] 30.0 km (5:20 / km) +308m 5:05 / km
shoes: Salomon 3D Pro grey #8

0800 - Ran with Ryno and Arrie (or rather, ran about 20 - 50m behind them) from Centurion along all the trails to Irene. Susan was on her bike, so she kept me company at least. We went along the trail next to the train tracks before a loop through Smuts House and Koppie. Then onto the adjacent open area before coming back along the tracks. Ryno is very fit, I'm going to suffer when we get to Cape Odyssey. Was wearing light backpack with about 3kgs.

Friday Sep 14, 2007 #

Note
(rest day)

My legs hurt too much to train... Left leg particularly has lots of niggles, a mix of ITB tightness and sciatica.

Thursday Sep 13, 2007 #

Mountain Biking 1:01:09 [3] 18.82 km (18.5 kph)
shoes: Specialized Epic Comp 2006

0700 - Out along Soutpans and around Northcliff Hill. Went through Alberts Farm. Av 18.4 Mx 50.8

Road Running (Randburg TT) 23:32 [3] 5.0 km (4:42 / km)
shoes: Asics Gel Nimbus 2004

1745 - Did not feel at all decent on the TT. Sore legs. Think I'd better take a rest day tomorrow. Did lots of stretching after the run.

Wednesday Sep 12, 2007 #

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

0700 - Nice session. Added in a few exercises I haven't done in yonks, but also did go flat out with the night race tonight.

Road Running race (Helderkruin 10) 48:03 [3] 10.0 km (4:48 / km) +213m 4:21 / km
shoes: Asics Gel Nimbus 2004

1900 - The Helderkruin 10km road race, double lapper in Roodepoort. Started off easy, feeling tired, probably from gym. The race was a real mountain monster, with a really steep hill in 3 parts on the first 1/3 of the 5km lap. Went through 5km at 25:45 and then started speeding up a bit. Enjoyed the 2nd lap much more than the first as the field was more spread out, managed to run the the hills whilst everyone was already walking. Last km was short by about 250m, but I don't know if the rest of the course was long?

Tuesday Sep 11, 2007 #

Trail Running warm up/down (Emmarentia) 20:00 [2] 2.0 km (10:00 / km)
shoes: Salomon 3D Pro grey #8

1730 - warm up / down from Dabs to Huguenot Memorial in Emmarentia park.

Orienteering intervals (Emmarentia) 40:00 [4] ** 8.5 km (4:42 / km)
slept:8.0 weight:76kg shoes: Salomon 3D Pro grey #8

1745 - Interval training in the park with Jeremy and Alex before the AR Club social. 5 sets of intervals with +/- 2 mins rest (walk to next start) in between. Each interval 4 - 5 controls. Distances according to Alex's GPS.

1) 1177m - 4:32
2) 751m - 3:23
3) 1209m - 4:58
4) 1223m - 5:07
5) 916m - 4:14

Monday Sep 10, 2007 #

Trail Running (Walter Sisulu Gardens) 1:02:06 [3] 10.0 km (6:13 / km) +400m 5:11 / km
shoes: Salomon 3D Pro grey #8

1630 - Ran from the Gardens up onto Protea Ridge and along it to the lookout point, before dropping down into the Old Road valley. Then back along the ridge and down past the waterfall. Lovely afternoon for running. Beautiful scenery. Felt very comfortable on all the climbs.

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