Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: nmulder

In the 7 days ending Jan 26, 2009:

activity

time

miles

Paddling

4:27:00

15.66

(17:03)

25.2

(10:36)

Gym

1:15:00

Mountain Biking

1:01:06

12.51

(12.3/h)

20.14

(19.8/h)

Hiking

1:00:00

3.73

(16:06)

6.0

(10:00)

Trail Running

40:00

1.86

(21:27)

3.0

(13:20)

Orienteering

33:23

2.86

(11:41)

4.6

(7:15)

14 /

17c

82%

Road Running

27:00

2.93

(9:14)

4.71

(5:44)

Track / Speed Work

3:48

0.62

(6:07)

1.0

(3:48)

Total

9:27:17

40.17

64.65

14 /

17c

82%

averages - sleep:7 weight:77kg

3:40

0:00

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Sunday Jan 25, 2009 #

Event: Gauteng Short Course - JHB Zoo

Orienteering race (Joburg Zoo) 23:23 [5] *** 3.6 km (6:30 / km)
spiked:14/17c slept:7.0 weight:77kg shoes: Salomon 3D Pro black #9

1030 - Joburg Zoo, 1:4'000. My first run on this map. Event attracted a massive turnout of 150 cards and 200 or so people. Probably the biggest O' event in Joburg since the mid-80's. I had a fair run, but messed up RCs to #s 2 and 12. Also overshot a turn to # 11. Finished 8th overall, behind a Brit (GG), a Swede (Emil) and 5 South Africans (Jeremy, Garry, Dylan, Alex, Nathan). Just beat Eugene by about 20s, otherwise it would have been a disastrous run. Was less than 2 mins behind everyone except GG who was 5 mins ahead. That gap doesn't bear thinking about.

C • whoo 2

Paddling (Emmarentia) 54:00 [3] 8.4 km (6:26 / km)
shoes: K1 (CS Maxi)

1600 - 7 big laps of the dam in the K1.

Paddling (Emmarentia) 33:00 [3] 4.8 km (6:52 / km)
shoes: K2 (Renegade)

1700 - 4 long laps of the dam with GG. Almost toppled a few times on lap 1, but he settled down very quickly. Quite comfortable by the 4th lap.

C • :) 1

Course 1 - Splits

Saturday Jan 24, 2009 #

Paddling (River) 3:00:00 [3] 12.0 km (15:00 / km)
shoes: K1 (CS Maxi)

0630 - Tripped the River Paddling Leg of the Uge Classic AR. Had to go on my own unfortunately, so was a bit wary of what was behind each corner. A few tree blocks on the upper river which will be cut out of the race, and then a few easy rock garden rapids lower down. Good thrill, although the river could have been a few cumecs higher. Took me 1h45 to paddle the section that will be used in the race. Was running at 3.4 cumecs.

C • Paddle Q: 2

Trail Running 40:00 [3] 3.0 km (13:20 / km)
shoes: Salomon 3D Pro black #9

1600 - Ran part of one of the trekking legs of the Uge Classic AR. Up and down the hill with a little loop around the top. Bit of a thunderstorm on top, but dry below.

Friday Jan 23, 2009 #

Hiking 1:00:00 [2] 6.0 km (10:00 / km)
shoes: Salomon 3D Pro black #9

1200 - Scouted parts of Leg 1 of the Uge Classic AR. Mix of running and speed walking.

Thursday Jan 22, 2009 #

Road Running warm up/down 14:00 [2] 2.61 km (5:22 / km)
shoes: Asics Gel Nimbus 2007

Road Running hills 13:00 [5] 2.1 km (6:11 / km)
shoes: Asics Gel Nimbus 2007

0830 - 3 sets of 350m hill runs up 8th from Willson to Kessel. 1.28, 1.31, 1.33.

Wednesday Jan 21, 2009 #

Mountain Biking 1:01:06 [3] 20.14 km (19.8 kph)
shoes: Specialized Epic Comp 2006

0730 - To Emmarentia and back. Av 19.8 Mx 42.6

Orienteering (Technical exercises) 10:00 [1] ** 1.0 km (10:00 / km)
shoes: Salomon 3D Pro black #9

1700 - My first appearance at the weekly O' training at Wits. Did a couple of warm-up laps of the track. Then some stair runs when it started raining. Map memory exercise next. The main section was a simple mini-course with various skills tested around the 200m course.

Track / Speed Work race (Wits Track) 3:48 [4] 1.0 km (3:48 / km)
shoes: Salomon 3D Pro black #9

My first 1000m on track. Haven't done any track in about a year, so totally mispaced myself. Set off on the first 600 far too slow. 500 split was 2:00, so the negetive split is a good indication of the mistiming. I feel I can easily do a 3:30, and that's without any specific training. Maybe I need to set myself a target of about 3:00.

Tuesday Jan 20, 2009 #

Gym (Virgin Active) 1:15:00 [3]

0700.

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