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Training Log Archive: nmulder

In the 7 days ending Feb 22, 2009:

	activity	#	time	miles		km		+m
	Mountain Biking	3	7:35:48	86.3	(11.4/h)	138.89	(18.3/h)	2157
	Gym	3	3:20:00
	Orienteering	2	1:43:38	9.83	(10:33)	15.82	(6:33)	221	14 /	14c	100%
	Road Running	2	44:49	6.21	(7:13)	10.0	(4:29)
	Track / Speed Work	1	7:30	0.75	(10:04)	1.2	(6:15)
	Total	7	13:31:45	103.09		165.91		2378	14 /	14c	100%
averages - sleep:9 weight:77kg

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Sunday Feb 22, 2009 #

Event: Gauteng Short Course - Delta

Orienteering race (Delta Park) 31:44 [3] * 5.5 km (5:46 / km) +76m 5:24 / km
spiked:14/14c slept:9.0 weight:77kg shoes: Salomon 3D Pro black #9

0810 - Sprint Series. Early morning start. Very tired and leg sore (and neck and back) from the MTB yesterday. Technically easy route, with lots of handrails. Course proved to be too long, 5.5km (straight line) instead of the 3.9km promised. Alex noted 5.9 with GPS. Didn't have any speed. Managed a 3rd by default as many people seemed to be away ill / injured / organising.

C • Intensity!? 3

Orienteering (Score) 50:21 [3] 6.42 km (7:51 / km) +72m 7:26 / km
shoes: Salomon 3D Pro black #9

0920 - After the sprint race, there was a 2hr-score. Didn't feel like it, but started anyway. Decided to make it 1hr after collecting all in the park and the northern leg of the spruit. 2 controls stolen and 2 in very wrong places, or maybe all 4?

1 - Splits

Saturday Feb 21, 2009 #

Mountain Biking warm up/down 30:00 [2] 8.0 km (16.0 kph)
shoes: Specialized Epic Comp 2006

Was given a place in the seeded bunch. Much less stress as I could now warm up properly and enter the start chute late.

Mountain Biking race (Sabie Classic) 5:34:29 [4] 100.42 km (18.0 kph) +2157m
shoes: Specialized Epic Comp 2006

0745 - My 7th Sabie Classic. They've finally introduced a 100km race. It was however, the hottest one yet, with temps at 31' and high humidity. I started steady, intending to speed up, but I wasn't strong enough at the end. Position ? (guess just outside Top 30). Slightly disappointing, but am happy with my average speed. Legs were okay throughout the race, despite the heavy training recently, but maybe they could have been fresher? Av 18.2 Mx 53.7

C • Hot 2

Note

My final Sabie position was 36th overall & 13th in Sub-Vet. This is the first time I've cracked the Top 50 in the main Sabie race.

Friday Feb 20, 2009 #

Mountain Biking 30:07 [1] 8.83 km (17.6 kph)
shoes: Specialized Epic Comp 2006

0715 - Slow easy ride before Sabie Classic tomorrow to loosen the legs. Av 17.6 Mx 32.2

Thursday Feb 19, 2009 #

Road Running (Randburg TT) 22:08 [4] 5.0 km (4:26 / km)
shoes: Asics Gel Nimbus 2007

1745 - Had a very fast 1st km (4:01), but then dropped down to 4:30s. Legs were too dead and iffy to push harder.

Wednesday Feb 18, 2009 #

Mountain Biking 1:01:12 [3] 21.64 km (21.2 kph)
shoes: Specialized Epic Comp 2006

0615 - Tar route down Moncor, Silverpine, then back via Robindale and a loop below Northcliff hill. Av 21.2 Mx 45.3

Gym (Bio) 1:00:00 [4]

1000 - Things got serious today. Much tougher than week 1. Lots of quad squats, bridges and push-ups on a small medicine ball. Am going to be sore tomorrow.

C • quad squats 2

Orienteering intervals 21:33 [4] 3.9 km (5:32 / km) +73m 5:03 / km
shoes: Salomon 3D Pro black #9

1715 - Interval training at Wits. 6 sets of approx 500 - 600m each, with 4 controls. Some very nice technical planning with some good route choices in spots. Lots of spectators to avoid and stairs to be climbed. I collected controls on leg 4, hence slower time. Intervals were: 2.41, 2.19, 2.51, 5.42, 3.46, 4.11.

Track / Speed Work warm up/down 7:30 [1] 1.2 km (6:15 / km)
shoes: Salomon 3D Pro black #9

Tuesday Feb 17, 2009 #

Gym (Virgin Active) 1:20:00 [3]

0650 - Big focus on legs and core.

Road Running (RAC TT) 22:41 [3] 5.0 km (4:32 / km)
shoes: Asics Gel Nimbus 2007

1745 - Humid conditions. Pushed quite hard from 1 to 3, but then the legs had had enough for the day.

Monday Feb 16, 2009 #

Note

Morning training also cancelled. Sore legs, so I decided to sleep in. Until 6.15am at least, when a courier company phoned to ask if I'd be at home for a delivery today. #&$#$*(!!!

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

1200 - I hr session with the Bio. Focused on shoulders and core. Big improvement already in shoulder strength.

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