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Training Log Archive: nmulder

In the 7 days ending Jun 19, 2011:

activity	#	time	miles		km		+m
Orienteering	2	2:29:22	11.0	(13:35)	17.7	(8:26)	502	52c
Trail Running	1	1:39:44	7.77	(12:50)	12.5	(7:59)	1242
Road Running	2	1:22:59	9.32	(8:54)	15.0	(5:32)	124
Mountain Biking	1	1:10:13	9.32	(8.0/h)	15.0	(12.8/h)	640
Total	6	6:42:18	37.41	(10:45)	60.2	(6:41)	2508	52c

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Sunday Jun 19, 2011 #

10 AM

Trail Running race (Bannalp Berglauf) 1:29:44 [5] 11.0 km (8:09 / km) +1242m 5:13 / km
ahr:157 max:175 shoes: Salomon 3D S-Lab Red/Yel #2

Bannalp Berglauf

Nice route up the mountain and past the Bannalp see just before the finish.

Good, enjoyable race, but 14th out of 22 in category. Disgusting how good the Swiss are.

Results

TE 4.8, Epoc 244, 1263 kcal

Trail Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Salomon 3D S-Lab Red/Yel #2

Saturday Jun 18, 2011 #

Event: Gauteng Orienteering Championships

6 PM

Road Running (Satel) 22:59 [3] 4.0 km (5:45 / km) +124m 4:58 / km
ahr:129 max:157 shoes: Salomon 3D S-Lab Red/Yel #2

Short Run Sattel village

TE2.1, Epoc 30, 125 kcal

Friday Jun 17, 2011 #

12 PM

Road Running (Aegerisee) 1:00:00 [3] 11.0 km (5:27 / km)
shoes: Salomon 3D S-Lab Red/Yel #2

Long Run down past the back of Aegerisee with Liz after waiting for a break in the weather. Pieter picked us up at the usual car park at the end of the lake. Watch severely malfunctioning, so no real data.

Wednesday Jun 15, 2011 #

11 AM

Mountain Biking (Mostelberg) 1:10:13 [3] 15.0 km (12.8 kph) +640m
shoes: Specialized Epic Comp 2006

Up to Mostelberg and around.

7 PM

Orienteering race (Affoltern am Albis) 38:31 [5] *** 5.3 km (7:16 / km) +111m 6:35 / km
ahr:173 max:187 28c shoes: Salomon 3D S-Lab Red/Yel #2

Milchsuppen

1:5'000.

Nice town sprint race.

7th on the A course, only 3.5 mins behind. Results

TE 4.5, Epoc 219, 532 kcal

Orienteering warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Inov-8 Oroc 280 #1

Monday Jun 13, 2011 #

11 AM

Orienteering race (Belmont) 1:28:51 [5] *** 9.4 km (9:27 / km) +391m 7:49 / km
ahr:162 max:179 24c shoes: Inov-8 Oroc 280 #1

Orienteering near Fribourg

1:10'000. 3rd place of 5. Results

TE 4.7, Epoc 239, 1260 kcal

Orienteering warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov-8 Oroc 280 #1

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