Training Log Archive: nmulderIn the 29 days ending Feb 29, 2008:
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Friday Feb 29, 2008 #
Note
(rest day)
Am feeling a bit tender.
Thursday Feb 28, 2008 #
Mountain Biking 54:34 [3] 20.42 km (22.5 kph)
shoes: Specialized Epic Comp 2006
0600 - Rode out to Wilge Spruit. Collided with a pedestrian who ran across the road in front of me. I tried to avoid but, he moved in the same direction. Have got some lovely rashes as a result. Av 22.4 Mx 59.4
Wednesday Feb 27, 2008 #
Mountain Biking 2:00:39 [3] 39.55 km (19.7 kph)
shoes: Specialized Epic Comp 2006
0600 - Longer ride than usual to Emmies, then down the Spruit, Delta loop and up to Alberts Farm before heading back. Av 19.6 Mx 50.5
Tuesday Feb 26, 2008 #
Road Running 18:44 [3] 3.32 km (5:39 / km) +38m 5:20 / km
shoes: Asics Gel Nimbus 2004
0645 - Short run to loosen some sore muscles as a result of gym. Northclifff and Fairland areas.
Paddling (Emmarentia) 58:00 [3] 9.6 km (6:02 / km)
shoes: K1 (CS Maxi)
1730 - K1 CX Maxi. 8 long laps of the dam. Lovely evening. Felt great. Have finally measured the lap on Google. It comes to 1.23km, so I'll use 1.2 to be safe.
Monday Feb 25, 2008 #
Gym 1:15:00 [3]
0715 - New equipment. Not necessarily a good thing. It's all machines and I prefer using weights with a lot of the exercises. e.g. they've gotten rid of the Roman Chairs... Took it easy. Standing leg curls gave a good tug on the stress fracture zone, so will go easy on that for a while.
Sunday Feb 24, 2008 #
Mountain Biking 1:37:10 [3] 33.79 km (20.9 kph)
shoes: Specialized Epic Comp 2006
0715 and 1100 - Rode to and from the spint orienteering, also dropping by the scouts orienteering on the way back. Road all the way. Was a bit knackered at the end. Thankfully mostly downhill on the way home. Av 20.8 Mx 49.6
Orienteering race 23:13 [4] 2.27 km (10:14 / km) +160m 7:34 / km
shoes: Salomon 3D Pro grey #8
0915 - The Wilds. 1:4'000 and 2m contours. My first O' in a while. I was slower in this technical sprint area than last year, but maybe that resulted in me making fewer mistakes. These were 1 route choice error to #3 (too conservative) and some slight indecision to #12. Was very happy to see that I finished 2nd. Everyone else seems to have made costly mistakes. Was 85s behind Dylan and 50s ahead of Alex. Lots of tracking across flower beds, don't know if the park supervisors would be too happy... planner should have tried to avoid this.
Saturday Feb 23, 2008 #
Mountain Biking race (Sabie Classic) 3:47:20 [5] 69.34 km (18.3 kph) +1609m
shoes: Specialized Epic Comp 2006
0800 - Hot day for a race. Started at a nice comfortable pace. New course due to forest fires last winter. Almost went hypo at about 40km, but reacted quickly and recovered. Held in okay to the finish. Nice ride, finished 56th, which I'm quite happy with given training. Tm 3.43.03 Av 18.4 Mx 57.2
Note
Looking back at last year's Sabie results, I actually managed a new best in the placings. Finishing 56th is up on last year's 61st. Have now moved up to Sub-Vet (at 29yo ???), so cannot compare my 22nd senior male from last year.
Friday Feb 22, 2008 #
Road Running 18:27 [3] 3.62 km (5:06 / km) +45m 4:48 / km
shoes: Asics Gel Nimbus 2004
0830 - Very short run through Fairland. Wow. It was horrible. Didn't feel the injury at all, but I am so far out on the running fitness it's scary. It's been 4 months, and I don't think I've been this unfit since I was about 12 years old. Given that I'm reasonably fit on the bike at the moment, this supports my belief that running is the king of all training. Anyway, I'll get back slowly into the running thing over the next month, short distances a few times a week till I know that the stress fracture isn't coming back.
Note
Cancelled the injury icon after 125+ days.
Thursday Feb 21, 2008 #
Mountain Biking 1:24:13 [3] 25.13 km (17.9 kph)
shoes: Specialized Epic Comp 2006
With Eugene. Weltevreden Park to the Wilge Spruit and back. Av 17.8 Mx 54.3
Note
Paddling didn't happen tonight due to a last minute emergency.
Wednesday Feb 20, 2008 #
Mountain Biking 1:36:28 [3] 30.89 km (19.2 kph)
shoes: Specialized Epic Comp 2006
0615 - Rode through Alberts Farm, Emmarentia and Delta Park. Av 19.2 Mx 54.3
Paddling 54:00 [3] 9.2 km (5:52 / km)
weight:78kg shoes: K2 (Renegade)
1700 - Emmarentia Dam with Eugene in the K2 Renegade. Did 8 long laps (1.15km each). He was a bit twitchy to start, but we settled down nicely, even doing 2 laps with short intervals on 3 sides of the dam. Need to do some metal work on the foot pedals to make them more comfy, otherwise this is going to be a lovely boat.
Note
I think the stress fracture may have recovered now. There are a few twinges, but I think this is more to do with hamstring weakness, as the muscle attaches to the fracture zone. It's been 123 days... according to the injury ticker on AP. I'll start slowly in the next week or so, maybe only 3 km per run to start with.
Tuesday Feb 19, 2008 #
Mountain Biking 1:32:23 [3] 32.78 km (21.3 kph)
shoes: Specialized Epic Comp 2006
0630 - Through Rand Park, Sundome, North Riding, Boundary, Honeydew and Weltevreden Park. Av 21.3 Mx 54.0
Monday Feb 18, 2008 #
Note
(rest day)
Dead legs...
Sunday Feb 17, 2008 #
Mountain Biking warm up/down 21:00 [2] 7.0 km (20.0 kph)
shoes: Specialized Epic Comp 2006
Warm up prior to MTB race
Mountain Biking race (Vit-T Go Babbas MTB Race) 2:53:55 [5] 62.97 km (21.7 kph) +523m
shoes: Specialized Epic Comp 2006
0800 - Mac and me drove the 1hr to Babbas Lodge for this race, which I last did 2 years ago (wet). I had a steady start and moved up the field through the first lap, probably as high as 7th. I died on the 2nd lap though and was forced to reduce speed to a more manageable click. Lost a few places to finish 13th in a field of somewhere over a hundred. Once again a lovely route, with good sandy roads, some technical rocky stuff and a #$^&!@&! marsh that hasn't dried up since that ride 2 years ago. I've lost a bit of technical ability, but the 2nd lap was already better. Otherwise, fitness is a bit down, despite the recent spate of MTBing that I've done. Av 21.7 Mx 46.2
Saturday Feb 16, 2008 #
Mountain Biking 3:25:25 [3] 63.62 km (18.6 kph)
shoes: Specialized Epic Comp 2006
0630 - Training ride with Mac. Rode to Eagle Canyon, then onto the Logwood route. Long grass at this time of year, which is always interesting with bar ends. Need to start getting used to the heat again. Thankfully, not too hot today. Av 18.5 Mx 55.8. Have got my 1st MTB race in months tomorrow, so didn't push too hard. Looking forward to it.
Friday Feb 15, 2008 #
Mountain Biking 1:09:54 [3] 21.99 km (18.9 kph)
shoes: Specialized Epic Comp 2006
0745 - Nice casual ride with Liz through Windsor, Delta and Montgomery Spruit. Av 18.8 Mx 45.1
Thursday Feb 14, 2008 #
Mountain Biking 1:17:54 [3] 23.29 km (17.9 kph)
shoes: Specialized Epic Comp 2006
0820 - Short ride with Eugene over Northcliff Hill, to Alberts Farm and then onto Emmarentia and back. Av 17.9 Mx 47.5
Paddling (Dabs TT) 53:00 [3] 8.8 km (6:01 / km)
shoes: K1 (CS Maxi)
1745 - Did 8 laps of the Dabs Time Trial. Again, no paddling in the last 3 weeks, so I think I'm as unfit as when I first started paddling 3 or 4 years ago. I threw in the towel at 8 laps, 2 short of the full time trial. It was becoming a bit embarrassing being lapped by some people I used to paddle with a year ago. A bit of training in the next few weeks will help.
Wednesday Feb 13, 2008 #
Note
Flew back home.
Monday Feb 11, 2008 #
Mountain Biking 1:20:00 [3]
1500 - cycle down to Lauerzer See through Steinen to Goldau, then back alongside the See. Flatter than normal, but still a good few hills.
Note
I've got sore legs from the weekend. I feel tempted to log the skiing as training hours... being this sore isn't right.
Sunday Feb 10, 2008 #
Note
Another 8 hours of skiing in perfect sunny weather.
Saturday Feb 9, 2008 #
Note
7 hours of alpine skiing at Hoch-Ybrig. Fun fun fun. Only came down once, intentionally, as I hadn't remembered how to brake with skis as yet. No witnesses either.
Friday Feb 8, 2008 #
Mountain Biking (Switzerland) 2:35:00 [3]
1440 - Managed to sneak another ride in in pretty good weather. Best one so far with amazing views and tough climbs. From Schwyz, went up to Sattel, then tried going up a steep pass around the back of Chaiserstock, but the road was snowed/iced out. Back down the hill and went for Gottschalkenberg instead, where we had WOC'03 training. Lovely mountain roads with good views, not too badly iced either. Then went down to Rothenthurm and back via Sattel again.
Thursday Feb 7, 2008 #
Mountain Biking 2:10:00 [4]
1500 - Went for another MTB ride. No snow this time, but still plenty of hills. From the apartment, went first for Sattel, then Morgarten. Tried to cycle around the Aererisee, but the footpath was closed for some reason. Changed routes, headed back through Sattel and did a good hill climb up to Mostelberg, a quaint little ski resort (779m to 1191m climb). U-turn back down the mountain... pretty slow to ensure I didn't hit any ice patches, then back to the apartment via another small climb or 2. The variety of tracks out here in Schwyz is incredible. Am a bit limited by the snow on the dirt tracks, but summer here would be superb. Will try to get another ride or 2 before I leave, but this weekend will be dedicated to skiing.
Tuesday Feb 5, 2008 #
Note
It's stopped snowing. Most of its melted. Now it's raining. Don't have the courage to go ride in the rain at these temperatures. Looking forward to a bit of skiing this weekend.
Monday Feb 4, 2008 #
Mountain Biking 1:30:00 [3]
1500 - The snow melted sufficiently to get a cycle in. From Sonnenburg (650m), just outside Schwyz, went up the 'hill' to Engelstockweid (1150m). Would have gone higher, but the track became impassable. Had already been riding in the snow for 2 switchbacks. Did a u-turn and had some fun on the return downhill. Almost lost it on one bend as the tyres gave out. I got both feet on the ground and stopped a few cms from an embankment with a very good view. Got down to the main road and then rode to Sattel and back towards Schwyz. The downhills were horrible, with temp at 2'C, I had frozen hands when I got back. Don't enjoy this borrowed bike either.
Friday Feb 1, 2008 #
Note
Flew to Switzerland on business. Snowed on 1st night. Not getting as much MTB in as I was hoping.