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Training Log Archive: nmulder

In the 7 days ending May 6, 2012:

activity	#	time	miles		km		+m
Mountain Biking	4	5:33:45	74.75	(13.4/h)	120.3	(21.6/h)
Trail Running	1	1:43:47	10.5	(9:53)	16.9	(6:08)
Orienteering	1	1:13:11	4.97	(14:43)	8.0	(9:09)	385
Volleyball	1	1:00:00
Gym	1	1:00:00
Road Running	1	30:00	3.11	(9:39)	5.0	(6:00)
Track / Speed Work	2	29:14	4.04	(7:14)	6.5	(4:30)
Total	10	11:29:57	97.37		156.7		385

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Sunday May 6, 2012 #

Event: Gauteng Colour Coded Laurentia Farm

10 AM

Orienteering race (Laurentia Farm) 1:13:11 [5] 8.0 km (9:09 / km) +385m 7:22 / km
ahr:163 max:187 shoes: Salomon Crossmax Red #1

Laurentia Farm, 1:10'000. Brown Course.

Had a fair race with a few mistakes. First half didn't seem to go well, but I settled down in the second part.

Lost about 1 min at #3 (short, weird control description) and then again at #6 (looked the wrong way when passing it). At #8, I veered away from the straight line after doubts about the vegetation. Then the long trail run, the least enjoyable part. I had a much smoother control flow on the 2nd hill, loosing only 30s at 20 when I was on the lower cliffs.

Overall happy. Legs were a bit tired from all the recent training, so otherwise I'd have liked to be 3 mins faster due to mistakes and about another 3 minutes on speed.

TE 5.0, Epoc 366, 978 kcal.

From Orienteering Maps

BROWN - Splits

Saturday May 5, 2012 #

7 AM

Trail Running (Groenkloof) 1:43:47 [4] 16.9 km (6:08 / km)
ahr:154 max:187 shoes: Salomon Crossmax Red #1

Out at Groenkloof again on Ryno's usual hiking trail loop.

TE 5.0, Epoc 307, 511 kcal.

Friday May 4, 2012 #

7 AM

Mountain Biking 2:20:57 [3] 49.79 km (21.2 kph)
shoes: Specialized Epic Expert 2010

Dropped the car off for a service and cycled back. Bealieu, Inanda Base, Samrand, Rooihuiskraal.

Av 21.2, Mx 50.5

4 PM

Mountain Biking 41:56 [4] 14.58 km (20.9 kph)
shoes: Specialized Epic Expert 2010

Out to Midrand to collect my car.

Av 20.9 Mx 57.7

Thursday May 3, 2012 #

4 PM

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

7 PM

Volleyball 1:00:00 [3]

Beach Volleyball league. Beat 'Samantha's Team' 3-0.

C • Height advantage 2

Wednesday May 2, 2012 #

7 AM

Mountain Biking 1:33:29 [3] 33.79 km (21.7 kph)
shoes: Specialized Epic Expert 2010

Out to Glen Austin and back via Samrand.

Av 21.7, Mx 43.7

5 PM

Road Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Salomon 3D S-Lab Red/Yel #3

Ran to / from Midstream track.

Track / Speed Work intervals 6:10 [5] 2.0 km (3:05 / km)
shoes: Salomon 3D S-Lab Red/Yel #3

10 x 200m with 2 min walk recovery with Ryno (reverse direction from the 200m mark as they were watering the other side of the field). No maker for start point, with splits suggesting we ran a bit further than 200m.

37.1, 38.8, 38.1, 38.0, 37.0, ?, 38.6, 38.5, 38.4, 34.3

Track / Speed Work hills (Stairs) 3:00 [5] 0.3 km (10:00 / km)
shoes: Salomon 3D S-Lab Red/Yel #3

Stair runs on the grandstand (big steps).

2 sets of 10 stairs. Jog back down and about 5 mins between sets.

Tuesday May 1, 2012 #

11 AM

Mountain Biking 57:23 [3] 22.14 km (23.1 kph)
shoes: Specialized Epic Expert 2010

Short ride through Centurion. Av 23.1 Mx 48.6

5 PM

Track / Speed Work race (JCE) 12:04 [5] 3.0 km (4:01 / km)
shoes: Salomon 3D S-Lab Red/Yel #3

The 2nd squad time trial over 3000m. Surprised that I got near 12.00, but annoyed now that I didn't dip under.

Splits were 3.50, 4.08, 4.06

Track / Speed Work warm up/down 8:00 [1] 1.2 km (6:40 / km)
shoes: Salomon 3D S-Lab Red/Yel #3

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