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Training Log Archive: nmulder

In the 30 days ending Apr 30, 2008:

	activity	#	time	miles		km		+m
	Mountain Biking	12	39:23:21	475.24	(12.1/h)	764.83	(19.4/h)	10279
	Adventure Racing	2	18:35:00	139.81	(7:59)	225.0	(4:57)	2908
	Road Running	2	1:16:33	8.7	(8:48)	14.0	(5:28)	252
	Orienteering	1	52:10	3.39	(15:23)	5.46	(9:33)	220
	Total	16	60:07:04	627.14	(5:45)	1009.29	(3:34)	13659
averages - sleep:7 weight:78.5kg

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Wednesday Apr 30, 2008 #

Road Running 23:00 [2] 4.0 km (5:45 / km)
shoes: Asics Gel Nimbus 2004

0800 - Short, easy run through Northcliff and Fairland.

Monday Apr 28, 2008 #

Mountain Biking race (Vit-T Go Babbas MTB Race) 2:38:10 [5] 62.96 km (23.9 kph)
shoes: Specialized Epic Comp 2006

0800 - Babbas Lodge. Third race of the Series. Took 13 minutes off my time from the previous race here. Started off very well, but blew with about 15km to go. Lost 2 places from then to finish 9th. Mac finished 5th, with Eugene and Debbie Nth and 1st on the 35km race. Tm 2.37.54 Av 23.9 Mx 43.0

Sunday Apr 27, 2008 #

Mountain Biking 2:06:38 [3] 40.06 km (19.0 kph)
shoes: Specialized Epic Comp 2006

1100 - Long easy ride at around midday. Route took me through Alberts Farm, down to Emmarentia and the spruit, loop around Delta and all the way down to Republic. U-turn and back up the spruit to Tana Rd before heading home. Quite a few people on the spruit. Was also surprised how neat and tidy the Bordeaux section is at the moment. Av 19.0 Mx 47.5

Saturday Apr 26, 2008 #

Mountain Biking 1:26:35 [1] 17.05 km (11.8 kph)
shoes: Specialized Epic Comp 2006

1100 - Scouting for the Cullinan Sprint Adventure Race. Mx 30.6 Av 11.8

Thursday Apr 24, 2008 #

Mountain Biking 1:14:08 [3] 25.59 km (20.7 kph)
shoes: Specialized Epic Comp 2006

0800 - Along Soutpans, around the back of Northcliff Hill into Florida. Back down and through Weltevreden Park. Av 20.7 Mx 60.0

Wednesday Apr 23, 2008 #

Mountain Biking 1:18:15 [3] 26.45 km (20.3 kph)
shoes: Specialized Epic Comp 2006

0815 - Ride to Emmarentia and back of Delta, up through the lane of trees. Av 20.3 Mx 49.0. Nice and quiet.

Road Running (Noordheuwel 10) 53:33 [2] 10.0 km (5:21 / km) +252m 4:45 / km
shoes: Asics Gel Nimbus 2004

1900 - First road race in yonks, at least 6 months. Started at Noordheuwel High. Probably the hilliest race I've ever run, including Florida Flat One. No respite at all until the last 400m, you were either going steep up or steep down. Luckily no one hill was ever too long, but that just meant that there were 15 or so serious climbs during the race. I felt comfortable throughout, which made the course very enjoyable. Was never going to break 50 on a course like this, so didn't even try.

Tuesday Apr 22, 2008 #

Mountain Biking 52:56 [3] 18.29 km (20.7 kph)
shoes: Specialized Epic Comp 2006

0815 - Short easy ride through Weltevreden Park. Av 20.7 Mx 48.1

Sunday Apr 20, 2008 #

Adventure Racing 4:15:00 [2] 45.0 km (5:40 / km) +553m 5:20 / km

0715 - Day 2 of Team Cyanosis training camp in Harrismith area. Starting from T3 (Swinburne), we skipped the overnight trek and started the short course cycle to Platberg via Harrismith. Very enjoyable route in the cool of the morning. At T5 (Boshius) we did the long course trek / orienteering leg to finish off the training camp. Very useful training week, especially for getting to know Eugene and Debbie. Did a total of about 180km in 18.5 hours. Cycling stats over the 2 days are: Tm 6.58.26 Dst 117.10 Av 16.7 Mx 53.1

Saturday Apr 19, 2008 #

Adventure Racing 14:20:00 [2] ** 180.0 km (4:47 / km) +2355m 4:29 / km

0700 - Training camp with Team Cyanosis in Harrismith area, following most of the route of Feb's 'Uge 150/220 race. Starting from Qwantani (T1) we did 15km of paddling, about 30km of mountain trekking and 85km of MTB over the escarpment. Stopped at T3, Swinburne for pizza and a few hours sleep.

Thursday Apr 17, 2008 #

Mountain Biking 1:12:43 [2] 25.43 km (21.0 kph)
slept:7.0 weight:78kg shoes: Specialized Epic Comp 2006

0730 - First ride on the bike aftter Epic. First got ill, then bike went into service. Was still a bit tired in the legs, but it eased off after 45 min. Took it easy in any case. Av 20.9 Mx 45.4

C • I forgot to congratulate yo... 1

Sunday Apr 13, 2008 #

Event: Gauteng Colour Coded 1 - Moreleta Kloof

Orienteering race (Moreleta Kloof) 52:10 [5] **** 5.46 km (9:33 / km) +220m 7:57 / km
weight:79kg shoes: Salomon 3D Pro black #9

1000 - Moreleta Kloof. 1:7'500 with 5m contours. Middle Distance Race, Brown course. My first run since pre-Epic. Came down with a nasty virus after Epic, so this was my first run back as well. Started off well, going fast, but leaving something in reserve. Terrain and course was overgrown and technical, with lots of controls, so it suited me. Made a few mistakes here and there, but no big blunders, with about 2 mins of mistakes in total. Finished 1st by about 3 mins due to other guys making bigger mistakes. Will probably find that I've only won 1 or 2 splits. Found I was still lacking in general fitness and speed. Otherwise a nice day.

Brown - Splits

Sunday Apr 6, 2008 #

Note
(sick)

Low immune system has resulted in a throat infection. What a surprise.

Saturday Apr 5, 2008 #

Mountain Biking race (Cape Epic) 3:31:15 [5] 62.0 km (17.6 kph) +1760m
shoes: Specialized Epic Comp 2006

0830 - Grabouw to Lourensford (Stellenbosch). Stage 8, final day. Had another brilliant day, racing against a good group of riders. Stage 48th and 62nd, Overall now 64th and 90th. Tm 3.29.27 Dst 62.0 Av 17.7 Mx 56.1

A fair result for Cape Epic. Realised early on that I wasn't as fit as I was hoping due to my 4-month injury at the end of last year. Our initial goal of a Top 50 was unrealistic due tot he increased competition, but a final position of 65th of so may not have been. Something to train for for next year. Note to self: will need new bike and new shoes. Found out when disassembling my bike that I had damaged my rear rim, probably around Day 4... oops.

C • New bike! 2

C • Congratulations 3

Friday Apr 4, 2008 #

Mountain Biking race (Cape Epic) 5:04:31 [5] 91.0 km (17.9 kph) +1985m
shoes: Specialized Epic Comp 2006

0700 - Hermanus to Grabouw (Oak Valley). The first proper 'short' stage at only 91km and 5 hours! We had a superb day. Started well and held onto our position. Stage 50th and 64th. Overall now 67th and 94th. Big jump up the board as we're finishing very strong. Tm ? Dst 89.21 Av 17.9 Mx 65.0

Thursday Apr 3, 2008 #

Mountain Biking race (Cape Epic) 6:23:05 [5] 129.0 km (20.2 kph) +2095m
shoes: Specialized Epic Comp 2006

0700 - Bredasdorp to Hermanus. Stage 6. Another good day for us. We paced it well was strong on the climbs. We lost a few places after the final climb, but that was to be expected. Horrible dirt road at the end. Stage 58th and 80th. Overall 75th and 103rd. Tm 6.14.19 Dst 125.36 Av 20.0 Mx 60.1

Wednesday Apr 2, 2008 #

Mountain Biking race (Cape Epic) 7:12:31 [5] 146.0 km (20.3 kph) +1819m
shoes: Specialized Epic Comp 2006

0700 - Swellendam to Bredasdorp. The longest stage in the history of the Cape Epic, but at least it started out as a snorter. First 48km were done in just over 1.5 hours on good district roads. Then onto the sand dunes. Still a tough day, but we're now feeling much stronger. Horrible headwind at the end. Stage 76th and 105th. Overall 84th and 114th. Tm 7.05.43 Dst 144.36 Av 20.3 Mx 61.5

Tuesday Apr 1, 2008 #

Mountain Biking race (Cape Epic) 6:22:34 [5] 121.0 km (19.0 kph) +2620m
shoes: Specialized Epic Comp 2006

0700 - Riversdale to Swellendam. A so called easy day. Have now rider sections of this route up to 4 times, but still fun. Monster downhill at 42km where we got to 77km/hr (Mac got 85km/hr). Felt strong most of the way and our result improved. A few nasty 'epic' surprises at the end saw our average speed drop significantly over the last 20km. Tm 6.14.28 Dst 119.16 Av 19.0 Mx 77.3

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