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Training Log Archive: nmulder

In the 7 days ending Feb 5, 2012:

activity

time

miles

Mountain Biking

3:29:39

50.63

(14.5/h)

81.48

(23.3/h)

Paddling

1:13:00

7.52

(9:43)

12.1

(6:02)

Orienteering

1:00:01

5.78

(10:23)

9.3

(6:27)

Trail Running

48:01

6.21

(7:44)

10.0

(4:48)

Road Running

21:30

2.49

(8:39)

4.0

(5:23)

Total

6:52:11

72.63

(5:41)

116.88

(3:32)

[1-5]

6:27:11

2:20

0:00

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Sunday Feb 5, 2012 #

10 AM

Orienteering race (Pretoria Zoo) 19:19 [5] 4.3 km (4:30 / km)
shoes: Salomon 3D S-Lab Red/Yel #3

First race in the Sprint series. Had an early start for a change. Good thing, as the heavens opened later on and the maps weren't waterproofed.

Hardly any mistakes. Maybe 10s in total. Finished 3rd, about 90s down from Michael and 45s from Jeremy. Focused well, and enjoyed the course.

From Orienteering Maps

2 PM

Paddling (Emmarentia) 10:00 [1] 1.0 km (10:00 / km)
shoes: K2 (Renegade)

Spent about an hour falling out of the boats on purpose so that we could practise deep water re-entry techniques for Patagonia. Quite strict qualifications and testing needed for the race. Practised Cowboy, Paddle float and T rescues.

Saturday Feb 4, 2012 #

5 AM

Mountain Biking 2:20:00 [4] 55.91 km (24.0 kph)
shoes: Specialized Epic Expert 2010

With Ryno from Midsteam, Samrand, Rooihuiskraal, Eco Boulevard, Paardekloof, Irene and back. Some hard work, especially in the beginning.

Av 24.0 Mx 56.6

Thursday Feb 2, 2012 #

4 PM

Orienteering intervals (Emmarentia) 40:42 5.0 km (8:08 / km)
shoes: Salomon 3D S-Lab Red/Yel #3

Training at Emmarentia with the juniors. Did a line course as a warm-up on a Google map around the gardens, then 5 x 500m + 1 x 700m interval training on the standard map. Guys and girls in separate groups, with the arrival of the 2nd group starting the first group on the next interval.

Nice session, felt the body working.

Wednesday Feb 1, 2012 #

8 PM

Trail Running race (Randpark GC) 34:01 [5] 8.0 km (4:15 / km)
shoes: Salomon 3D S-Lab Red/Yel #3

Night trail race at Randpark golf course. Had a steady run all the way around. Went through 4km in 17:00, so even splits. A bit down on my 32:20 in October when I was sprinting fit after the European O' season, but still a better time than the previous 2 races here. Quite happy given that I've had no sprint training since November.

Results. Seems like a few people didn't make the finish results, as I'm sure I was about 14th.

Trail Running warm up/down 14:00 [2] 2.0 km (7:00 / km)
shoes: Salomon 3D S-Lab Red/Yel #3

Tuesday Jan 31, 2012 #

6 AM

Mountain Biking 1:09:39 [3] 25.57 km (22.0 kph)
shoes: Specialized Epic Expert 2010

Explored a bit around the southern side of Midstream, then out to Randjesfontein, Midrand, Rooihuiskraal and back on Old Joburg road.

Av 22.0 Mx 54.4

5 PM

Paddling (Rietvlei) 1:03:00 [3] 11.1 km (5:41 / km)

Borrowed a club boat, a Medusa, and did 3 laps of the dam. Very nice boat, just took a while to set it up for my leg length.

Monday Jan 30, 2012 #

6 PM

Road Running (Midstream Estate) 21:30 [3] 4.0 km (5:23 / km)
shoes: Asics Gel Nimbus 2007

Did a short easy jog around the new suburbs in Midstream. Stayed in the SW sector.

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