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Training Log Archive: nmulder

In the 7 days ending May 10, 2009:

activity	#	time	miles		km		+m
Orienteering	2	3:07:44	11.86	(15:50)	19.08	(9:50)	218
Gym	2	2:00:00
Trail Running	3	1:13:11	7.52	(9:44)	12.1	(6:03)	66
Mountain Biking	1	56:27	13.1	(13.9/h)	21.09	(22.4/h)
Road Running	1	42:39	5.53	(7:43)	8.9	(4:48)
Track / Speed Work	1	20:00	1.24	(16:06)	2.0	(10:00)
Total	6	8:20:01	39.25		63.17		284

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Sunday May 10, 2009 #

Orienteering (Middeldam) 27:28 [2] *** 2.0 km (13:44 / km) +16m 13:12 / km
shoes: Salomon 3D Pro yellow #10

0920 - Put out 1/2 of the controls in reverse for an interval training session (with forking) on the Middeldam map.

Orienteering (Middeldam) 40:00 [1] *** 3.5 km (11:26 / km)
shoes: Salomon 3D Pro yellow #10

1000 - Shadowed the senior and junior squad over the interval training session. 4 intervals of 4/5 controls each, most with 1 or 2 forkings of 3 controls. Set them off in waves. Good fun. Knee niggle is still there. Going to go to physio so I get over it asap.

Note

1130 - 14 squad members teamed up into pairs for a star relay exercise with 7 control locations. Salome and Jess H dominated. Good speed work for the squad.

Note

1230 - Finally held the surprise event, which was a mini-map memory zig-zagging around the lodge reception. Map must be around 1:25 scale? 17 CPs. Most of the seniors messed up, loosing the sequence. Go juniors! Nice end to the Belfast training camp.

Saturday May 9, 2009 #

Trail Running warm up/down 15:00 [2] 1.8 km (8:20 / km)
shoes: Salomon 3D Pro yellow #10

After a theory session and briefing, warm up to the morning training session on the Ruins / Langkloof map. Time / distance also includes warm down back to the lodge.

Orienteering (Ruins) 35:00 [2] *** 3.0 km (11:40 / km)
shoes: Salomon 3D Pro yellow #10

1045 - Line course at the Ruins. Set off the squad at short intervals. Then went off last behind them. Took the first section at a decent speed, then started shadowing the juniors. Got back as the cold overcast day got worse when the heavens opened.

Orienteering (Langkloof Mid) 17:20 [3] *** 2.0 km (8:40 / km) +36m 7:57 / km
shoes: Salomon 3D Pro yellow #10

1125 - Compass exercise course in Langkloof near the trout dam. Superb area for compass work due to low visibility, indistinct clearings and not much else. Went off last again, trying to chase down the 6 - 10 minutes on the junior girls. Didn't suceed. Seems that they can run fast, as long as it's raining!

Orienteering (Langkloof Mid) 27:45 [2] *** 3.0 km (9:15 / km) +63m 8:22 / km
shoes: Salomon 3D Pro yellow #10

1430 - Put out controls in reverse on the Langkloof Mid map for the 2nd afternoon session (control picking), meeting the squad at the start of the 1st session. At least it had stopped raining. Map is now old, but still lots of potential for a good champs course.

Orienteering (Langkloof S) 15:09 [5] *** 2.78 km (5:27 / km) +55m 4:58 / km
shoes: Salomon 3D Pro yellow #10

1515 - Attack point exercise. Set off last, but raced this one, trying to catch Jeremy at +1 and Brad at +3. Very fast running. No problems with the nav. Almost got them at the last control.

Orienteering (Langkloof Mid) 25:02 [2] *** 2.8 km (8:56 / km) +48m 8:14 / km
shoes: Salomon 3D Pro yellow #10

1545 - Control Picking exercise (in usual order this time). Started near the back and shadowed some of the juniors the whole way.

Note

Also put out a 1.7km night-o course in the lodge forest. Walked this one just before dusk. Juniors handled it quite well.

Friday May 8, 2009 #

Mountain Biking 56:27 [4] 21.09 km (22.4 kph)
shoes: Specialized Epic Comp 2006

0830 - Needed a break from running, so got out the MTB again. Late start, but pushed it quite hard. Did the standard Emmarentia route. Av 22.4 Mx 55.9

Note

Off to Belfast for a Junior training camp this weekend.

Trail Running 34:06 [3] 5.8 km (5:53 / km) +66m 5:34 / km
shoes: Salomon 3D Pro yellow #10

1845 - Arrived at dusk at Lakenvlei and decided to run the Ruins trail run route from stage 1 of the AR Sprint a few weeks ago. Full moon, so could turn off the headlamp on a few parts. I was joined by Ropa and JP.

Thursday May 7, 2009 #

Road Running 21:44 [3] 3.9 km (5:34 / km)
shoes: Salomon 3D Pro yellow #10

0715 - Short jog around Fairland.

Gym (Bio) 1:00:00 [3]

1200 - 1 hr session.

Road Running (Randburg TT) 20:55 [3] 5.0 km (4:11 / km)
shoes: Salomon 3D Pro yellow #10

1745 - First time trial in a while again, but also the fastest in many, many months. Felt sluggish to start, which is probably a result of the recent increase in training. I'm happy with the end time though, with 3, 4 and 5 kms going well.

Wednesday May 6, 2009 #

Trail Running 24:05 [3] 4.5 km (5:21 / km)
shoes: Salomon 3D Pro yellow #10

0720 - Short run at Emmies to warm up before some speed work.

Track / Speed Work 20:00 [5] 2.0 km (10:00 / km)
shoes: Salomon 3D Pro yellow #10

Started with technique strides, about 5 x 50m at the top of the Vista. Then 2 x 300m X-C loops at 80-90%. Finished off with 5 x 110m short-hill runs up the Vista.

Tuesday May 5, 2009 #

Note

Had strong intentions to go for a run this evening. And then it got wet. And cold.

Monday May 4, 2009 #

Gym (Bio) 1:00:00 [3]

Bio session again. The knee niggle is still there. Need to keep an eye on it.

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