Training Log Archive: nmulder

In the 7 days ending Jul 31, 2011:

activity

time

miles

Orienteering

4:15:30

16.22

(15:45)

26.1

(9:47)

1065

66c

Total

4:15:30

16.22

(15:45)

26.1

(9:47)

1065

66c

averages - weight:16kg

1:42

0:00

12 PM

Orienteering race (La Mutta) 45:45 [4] *** 4.5 km (10:10 / km) +270m 7:49 / km
ahr:162 max:187 16c shoes: Inov-8 Oroc 280 #2

Swiss O-Week Day 1

1:10'000, Open Course 4

9th position. Results

Technical forest. Steep.

TE 3.6, Epoc 127, 373 kcal.

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

Event: Swiss O Week

Note

Chucked Sarah onto a plane back to SA.

Note

Drove back to Switzerland

10 AM

Orienteering race (Spletni vrh) 1:17:41 [5] *** 6.9 km (11:16 / km) +465m 8:25 / km
ahr:159 max:187 23c shoes: Inov-8 Oroc 280 #2

OOCup Day 5

1:10'000

33rd. Improving every day. Winner was 56:49.

TE 4.9, Epoc 247, 860 kcal.

Orienteering warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: Inov-8 Oroc 280 #2

1 PM

Orienteering race (Prezren) 1:07:04 [5] *** 6.7 km (10:01 / km) +330m 8:02 / km
ahr:164 max:190 27c weight:16kg shoes: Inov-8 Oroc 280 #2

OOCup Day 4

1:7'500

37th. Winner was 50:04.

TE 5.0, Epoc 238, 731 kcal.

Orienteering warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: Inov-8 Oroc 280 #2