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Training Log Archive: nmulder

In the 7 days ending Sep 5, 2010:

activity	#	time	miles		km		+m
Mountain Biking	3	5:29:17	65.47	(11.9/h)	105.37	(19.2/h)	2043
Hiking	1	2:20:00	5.59	(25:02)	9.0	(15:33)
Gym	2	2:00:00
Orienteering	1	1:39:54	6.65	(15:02)	10.7	(9:20)	780	21 /	24c	87%
Paddling	1	1:16:20	8.08	(9:27)	13.0	(5:52)
Trail Running	1	1:10:14	8.0	(8:47)	12.88	(5:27)	153
Road Running	1	44:41	4.95	(9:02)	7.96	(5:37)	237
Roller Blading	1	43:27	4.81	(9:02)	7.74	(5:37)	293
Total	11	15:23:53	103.55		166.65		3506	21 /	24c	87%

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Sunday Sep 5, 2010 #

Event: Gauteng Mountain Marathon Grootkloof

9 AM

Orienteering (Kumbagana) 1:39:54 [5] *** 10.7 km (9:20 / km) +780m 6:51 / km
ahr:160 max:180 spiked:21/24c shoes: Salomon 3D Pro green/black #11

Mountain Marathon Champs at Kambagana, using a fraction of the old Grootkloof area and new areas to the east. Beautiful terrain, with lovely rock and contour detail that isn't showing on the map (20m contour interval!) Terrain was a lot more runnable than I expected.

Only 3 problems, 1.15 at #5 (lack of map concentration), 2.00 at #10 (map contact) and then 3.00 at #17 (control in wrong place).

Won the course and got the trophy back for 6th year in a row, 9 in total now. Will need to try for a 10th. Dylan 2nd and Nico / Cobus either 3rd or 4th. No--one else present to really challenge for the title.

TE 4.6, Epoc 221, 1288 kcal.

From Orienteering Maps

1 PM

Hiking 2:20:00 [1] 9.0 km (15:33 / km)
shoes: Salomon 3D Pro green/black #11

Control collecting. Brought all of them in from #10 to #19. Very hot, was 34'C as I was leaving.

C • Thank you for collecting - ... 2

BROWN - Splits

Saturday Sep 4, 2010 #

7 AM

Road Running 44:41 [2] 7.96 km (5:37 / km) +237m 4:53 / km
ahr:130 max:166 shoes: Asics Gel Nimbus 2007

A Cyanosis training day (Mac, Ryno, me).

First off, run around Eagle Canyon. I felt good, but not 'fresh' due to the 3h of training yesterday.

TE 2.1, 30 Epoc, 340 kcal.

8 AM

Roller Blading 43:27 [3] 7.74 km (5:37 / km) +293m 4:43 / km
ahr:130 max:166 shoes: Crazy Creek SP900

Next up, Roller blading with the ski poles.

Wore my stopper down by another 2cm, mostly on the downhill at 2km. Otherwise quite decent, good use of the poles on the ups. Mac and Ryno chuffed with their new blades, but have decided to now attach the brake block after all! I had a good view of Ryno going airborne at 40km/hr on the speedbump at the bottom of 2km downhill.

TE 2.5, 52 epoc, 410 kcal.

9 AM

Mountain Biking 2:33:45 [3] 47.18 km (18.4 kph) +1740m
ahr:130 shoes: Specialized Epic Expert 2010

Transition to MTB. Went out from Eagle Canyon to Protea Ridge, via Wilgespruit, the Stadium, Muldersdrift, Krugersdorp Cuttings. Back down Doreen rd and used the dirt strips along Potgieter to get home.

Av 18.5, Mx 77.6 (down Doreen)

TE 3.0, 80 epoc, 1392 kcal.

Friday Sep 3, 2010 #

7 AM

Trail Running 1:10:14 [4] 12.88 km (5:27 / km) +153m 5:09 / km
ahr:138 max:167 shoes: Asics Gel Nimbus 2007

Ran the Braamfontein Spruit as far as Bryanston bridge.

TE 3.6, Epoc 135, 745 kcal.

C • trail? 2

4 PM

Mountain Biking 1:44:18 [2] 34.21 km (19.7 kph) +303m
ahr:125 max:161 shoes: Specialized Epic Expert 2010

Rode up the Spruit from Witkoppen to Delta. Looped around the bird sanctuary (53:44 at turning) and back down.

Av 19.7 Mx 37.6

TE 2.4, 43 Epoc, 880 kcal.

Thursday Sep 2, 2010 #

7 AM

Mountain Biking 1:11:14 [2] 23.98 km (20.2 kph)
ahr:125 max:157 shoes: Specialized Epic Expert 2010

Cycled out via Barbecue Downs, Kyalami AH, then over to Helderfontein before coming back via Main and Witkoppen on the tracks.

Av 20.1 Max 59.6

TE 2.4, Epoc 44, 624 kcal.

5 PM

Paddling (Emmarentia) 1:16:20 [3] 13.0 km (5:52 / km)
shoes: K1 (CS Maxi)

Paddled 9 short laps of the dam at a steady pace then did the first 3 laps of the Dabs TT at speed. Lots of AR folk at the water, seems that the paddling distances in Abu Dhabi have got the fear going.

9 laps - 1:00:00
3 laps - 16:20

C • Emmies TT 2

Wednesday Sep 1, 2010 #

3 PM

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

Monday Aug 30, 2010 #

2 PM

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

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