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Training Log Archive: nmulder

In the 7 days ending Oct 2, 2011:

activity

time

miles

Mountain Biking

17:24:21

221.95

(12.8/h)

357.19

(20.5/h)

Road Running

2:06:40

15.13

(8:22)

24.35

(5:12)

Paddling

1:28:01

9.01

(9:46)

14.5

(6:04)

MTB - O

1:13:21

11.34

(9.3/h)

18.25

(14.9/h)

Total

22:12:23

257.43

(5:11)

414.29

(3:13)

5:30

0:00

» now

Sunday Oct 2, 2011 #

6 AM

Mountain Biking 1:52:05 [3] 38.71 km (20.7 kph)
shoes: Specialized Epic Expert 2010

Rode to the MTB-O event at Protea Ridge with Nathan. Rained overnight and still quite murky. Witkoppen all the way, then Potgieter and up Doreen Rd. Ouch.

Av 20.7, Mx 58.5

9 AM

MTB - O race (Protea Ridge) 1:13:21 [5] 18.25 km (14.9 kph)
shoes: Specialized Epic Expert 2010

Got an early start as the weather was miserable and I didn't want to get too cold. Started drizzling when I was in the start gate. Off to a poor start, no mistakes, but also no rhythm, proper map reading or intent for the first 3 controls. Took the glasses off and refocused; thereafter things got better.

Nice quick course with a map exchange. Heavy rain last night, so lots of mud puddles to avoid. Just managed to beat Nathan by 31 secs.

Av 15.4, Mx 36.4

11 AM

Mountain Biking 1:39:43 [3] 35.27 km (21.2 kph)
shoes: Specialized Epic Expert 2010

Rode home with Nathan. More direct this time on Doreen / Peter, then via Honeydew and Witkoppen. Strong headwind almost the whole way, but no more rain.

Av 21.2, Mx 72.5

6 PM

Note

Evening paddle cancelled due to thunderbolts and lightning; very, very frightening.

C • Galileo? 1

C • Figaro? 1

C • Right said Fred 1

C • ...die Mercury! 1

C • are you chaps bored? 1

Saturday Oct 1, 2011 #

6 AM

Mountain Biking long 5:30:43 [2] 113.39 km (20.6 kph)
shoes: Specialized Epic Expert 2010

Long team ride at a slow pace with Nathan and Jane. Kyalami, Riversands, Diepsloot, Blue Hills, Olievenhoutsbosch, Monavoni, Eldorainge, Irene, out along the railway tracks past Nestle Water and then towards Bapsfontein. Back via the other train tracks to Olifantsfontein, then Midrand and home.

Nathan waited to the last minute to pucture, 3km from home. Still took him over 10 mins to repair, despite encouragement from the peanut gallery.

Av 20.5, Mx 64.7

C • skills 1

Friday Sep 30, 2011 #

6 PM

Road Running 37:02 [3] 7.19 km (5:09 / km)
shoes: Asics Gel Nimbus 2007

Sunninghill area.

Thursday Sep 29, 2011 #

8 AM

Mountain Biking 2:18:15 [3] 46.47 km (20.2 kph)
shoes: Specialized Epic Expert 2010

Up the spruit, Bryanston, Jukskei Park, some new back roads and a river crossing, Broadacres, home. New PB down Witkoppen into the spruit.

Av 20.1 Mx 68.5

5 PM

Paddling warm up/down 30:00 [2] 4.5 km (6:40 / km)
shoes: K2 (Renegade)

6 PM

Paddling (Dabs TT) 58:01 [5] 10.0 km (5:48 / km)
shoes: K2 (Renegade)

With Nathan./ 6 minutes slower than my last TT, five months ago. Some urgent training needed.

Wednesday Sep 28, 2011 #

10 AM

Mountain Biking 1:35:42 [3] 31.88 km (20.0 kph)
shoes: Specialized Epic Expert 2010

Late morning training ride out to Kyalami, Beaulieu, Riversands. Interesting area.

Av 19.9 Mx 53.7

6 PM

Road Running 34:44 [3] 6.7 km (5:11 / km)
shoes: Asics Gel Nimbus 2007

Through Sunninghill, Edison Rd.

Tuesday Sep 27, 2011 #

7 AM

Mountain Biking 2:41:57 [3] 51.85 km (19.2 kph)
shoes: Specialized Epic Expert 2010

Woodmead, Sandton, Hyde Park, Greenside, the a loop of Emmies and down the spruit, including a detour into Delta Park.

Av 19.2 Mx 57.1

Monday Sep 26, 2011 #

8 AM

Mountain Biking 1:45:56 [2] 39.62 km (22.4 kph)
shoes: Specialized Epic Expert 2010

Out to Vorna Valley, Beaulieu, Summit College, back via Kyalami.

Av 22.4, Mx 57.1

6 PM

Road Running 54:54 [3] 10.46 km (5:15 / km)
shoes: Asics Gel Nimbus 2007

Evening run around Paulshof. Found a great new road for hill sprints.

C • Hill Sprints 3

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