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Training Log Archive: nmulder

In the 31 days ending May 31, 2008:

	activity	#	time	miles		km		+m
	Adventure Racing	1	54:04:04	205.05	(15:49)	330.0	(9:50)	8508
	Mountain Biking	7	12:59:21	160.97	(12.4/h)	259.06	(19.9/h)	951
	Trail Running	5	5:25:50	25.77	(12:39)	41.47	(7:51)	694
	Road Running	5	3:21:19	23.15	(8:42)	37.26	(5:24)
	Paddling	3	3:15:40	20.26	(9:40)	32.6	(6:00)
	Orienteering	1	1:54:41	7.9	(14:31)	12.72	(9:01)	500	18 /	21c	85%
	Total	17	81:00:55	443.11	(10:58)	713.11	(6:49)	10653	18 /	21c	85%
averages - sleep:6 weight:79kg

54:04

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Thursday May 29, 2008 #

Note

Business conference in Nurenburg, Germany. The schedule is killing me (eat, meeting, eat + beer, meeting, eat + beer, beer + social, more beer, sleep <5 hrs, repeat). Training is going to have to take a back seat until things calm down.

Wednesday May 28, 2008 #

Trail Running 31:27 [3] 5.5 km (5:43 / km) +46m 5:29 / km
shoes: Salomon 3D Pro black #9

0641 - Short run on my own around the old city of Nurenburg. Stayed within the city wall and on the cobble stones in various places. Really nice, historical feel to the Bavarian / Frankonian city. Beautiful bridges over the river Pegnitz as well.

Tuesday May 27, 2008 #

Trail Running 1:31:50 [3] 11.0 km (8:21 / km) +648m 6:27 / km
shoes: Salomon 3D Pro black #9

0720 - Ran with Eugene on the hill / mountain behind Morgarten, Switzerland, a mixture of trail and quiet country tar roads. Lots of climb, very steep in places, that slowed our pace to well over 10 mins/km at stages.

Sunday May 25, 2008 #

Event: Groenkloof MTB-O

Saturday May 24, 2008 #

Mountain Biking race (Mabalingwe Lionman) 3:30:21 [5] 74.76 km (21.3 kph) +951m
shoes: Specialized Epic Comp 2006

0800 - Rode my 4th Lionman MTB Race.

Left home at 5am, getting to Mabalingwe just before 7am. Not as busy as last year as they thankfully limited numbers. On the start line I decided I'd try to aim for a top 15. Started well, further up the lead bunch than normal. Beautiful riding conditions in the high 10's and very little wind. I managed to watch my carb and water intake quite well for this race, but my legs were complaining when we passed half way. I slowed down for a while, saving myself for the last quarter. I still went through a bad patch at about 60, but recovered just in time for the technical down hills into the finish.

Managed to beat last years time by 1 min! Finish position 15th (14th man, 8th Sub Vet). Got caught by 1st lady, Ms Speed at the 60km mark, which is good as normally I don't see her after the start. She finished 1 place ahead of me. Only 10 / 8 mins down on Jock Green & Nick Bester.

Thursday May 22, 2008 #

Mountain Biking 1:04:00 [2] 20.44 km (19.2 kph)
shoes: Specialized Epic Comp 2006

0745 - Another quick ride to Emmarentia and back. Felt sluggish today, but that was probably the flattish back wheel.

Wednesday May 21, 2008 #

Trail Running 2:00:00 [1] 14.0 km (8:34 / km)
shoes: Salomon 3D Pro black #9

1200 - Spent the day at Groenkloof in preparation for Sunday's MTB-O. Spend about 6 hour checking and grading trail, running along them for approximately 2 of those hours at least.

Tuesday May 20, 2008 #

Road Running 25:49 [3] 4.87 km (5:18 / km)
shoes: Asics Gel Nimbus 2004

0745 - Run through Fairland and Berario. As advised by the nutritionist, ate a carb bar before hand. Big difference, felt real good.

Road Running (RAC TT) 21:40 [5] 5.0 km (4:20 / km)
shoes: Asics Gel Nimbus 2004

1745 - First RAC time trial in a long time. Was surprised that I got under 22 minutes, mostly due to fast kms for the last 2. Splits were approx 4.27 / 4.23 / 4.20 / 4.37 (up the big hill!) and 3.53 (one of my fastest ever).

Sunday May 18, 2008 #

Paddling warm up/down (Dabs TT) 18:00 [1] 3.0 km (6:00 / km)
shoes: K2 (Renegade)

Warm up before TT.

Paddling (Dabs TT) 57:03 [5] 10.0 km (5:42 / km)
shoes: K2 (Renegade)

0800 - Sunday morning time trial with Debbie in the Renegade. Lots of boats on the water, a bit of a surprise, but a beautiful morning with a lovely temperature. Am quite happy with the time as well.

Mountain Biking 2:45:00 [3] 46.57 km (16.9 kph)
shoes: Specialized Epic Comp 2006

1000 - Ride down the Wilgespruit with Debbie. Turned back just past the Ruimsig quarries.

Saturday May 17, 2008 #

Note

Organised the Uge Events Sprint AR at Konka Kamp just beyond Magaliesburg.

Friday May 16, 2008 #

Mountain Biking 1:01:00 [3] 20.44 km (20.1 kph)
shoes: Specialized Epic Comp 2006

0730 - Quick ride to Emmarentia and back.

Thursday May 15, 2008 #

Road Running 28:15 [3] 4.87 km (5:48 / km)
shoes: Asics Gel Nimbus 2004

0800 - Short, hilly run on Acacia on the bottom of Northcliff Hill. Tired and sore legs after last night's run... no speed.

Paddling (Dabs TT) 59:37 [3] 10.0 km (5:58 / km)
shoes: K1 (CS Maxi)

1730 - Started well but blew at lap 7. Got beaten by Sam by 1 min, with Bubbles / Ryan and Gerrard / Pablo just behind me.

Wednesday May 14, 2008 #

Mountain Biking 1:38:00 [3] 32.24 km (19.7 kph)
shoes: Specialized Epic Comp 2006

0700 - Hilly ride up to Florida and Roodepoort. Out via Weltevreden Park, Constantia, parallel to Ontdekkers, Doreen and back via Potgieter. Hellish traffic on Doreen due to power failures.

Road Running 59:57 [3] 10.73 km (5:35 / km)
shoes: Asics Gel Nimbus 2004

1745 - Run in the dark through Berario, Northcliff (Acacia), Cresta, Berario and Fairland, back along Cornelis.

Tuesday May 13, 2008 #

Mountain Biking 1:31:00 [3] 31.2 km (20.6 kph)
shoes: Specialized Epic Comp 2006

0710 - Ride down Moncor, Silverpine, to Delta, then up to Emmarentia loop and back home.

Trail Running 32:33 [3] 6.07 km (5:22 / km)
shoes: Salomon 3D Pro black #9

1730 - Loop around Emmarentia park, including two hill runs at speed up the main avenue.

Monday May 12, 2008 #

Mountain Biking 1:30:00 [3] 33.41 km (22.3 kph)
shoes: Specialized Epic Comp 2006

0700 - Ride out through Albertskroon, then Main road to Florida and Roodepoort. Back down Golf Club Terrace. Lost my bike computer at Swazi, so no speed info.

Paddling 1:01:00 [3] 9.6 km (6:21 / km)
shoes: K1 (CS Maxi)

1645 - 8 long laps of Emmarentia Dam. Was joined by Bubbles for 3 of them. Not too cold on the water as yet.

Sunday May 11, 2008 #

Event: Gauteng Mountain Marathon Championships

Orienteering race (Mountain Marathon) 1:54:41 [5] *** 12.72 km (9:01 / km) +500m 7:32 / km
spiked:18/21c slept:6.0 weight:79kg shoes: Salomon 3D Pro black #9

0830 - Mohales Gate. 1:15'000. I had a good start on the M21A course, almost catching Alex (9 mins ahead) at #3 where the control was suspect. Then ran well with only 1 route choice error before messing up #7. Found myself in a loose bunch with Hardy, Alex and Garry, with myself and Garry pulling away in the middle part of the course. Started feeling very tired after #14 and lost considerable speed, Garry moving off onto the horizon. We overused 1 area, which saw me getting a bit bored, but otherwise okay course. Managed to win (4th year in a row) by 10 minutes of Jeremy, Alex 3rd, Paul 4th and Garry 5th. Made about 4 minutes of mistakes, but lost at least 5 mins due to tiredness in the 2nd half of the course.

Course 1 - Splits

Saturday May 10, 2008 #

Trail Running (Derdepoort) 50:00 [1] 4.9 km (10:12 / km)
shoes: Salomon 3D Pro black #9

0700 - Ran the route for the Salomon Trail Run, checking bunting and putting up a few extra arrows.

Friday May 9, 2008 #

Road Running 42:43 [3] 7.91 km (5:24 / km)
shoes: Asics Gel Nimbus 2004

0815 - Run through Berario and Fairland. Feeling better now. Should be okay for the MM on Sunday.

C • Add the Bull 1

Tuesday May 6, 2008 #

Road Running 22:55 [2] 3.88 km (5:54 / km)
shoes: Asics Gel Nimbus 2004

0815 - Short run around Berario to loosen up the legs and get the blood flowing.

Friday May 2, 2008 #

Adventure Racing race (Swazi Xtreme) 54:04:04 [4] 330.0 km (9:50 / km) +8508m 8:42 / km

0500 - Raced the Swazi Xtreme with Team uge.cyanosis (Clinton, Eugene and Debbie). Beautiful course this year with lots of off-road biking and trekking. A nice rafting session as well, but there was a safety incident on the jump. The race changed to a points format, so the first 48 hours were a bit more leisurely as we paced ourselves against the clock, not against the other teams. No sleep on night 1 and only 40 minutes on night 2. Our big break came on the 2nd afternoon when we decided to take a risk and go for 2 mtb points on top of a mountain. None of the other teams had done so and we moved clear for the first time into a 1pt lead. We mantained this through night 2 and then had a head-to-head race on the 3rd morning with a massive amount of points going. We managed to match every CP that Team Salomon Pro did however, giving us the win by 1 point. We only just made cut-off though by 1.5 minutes! Very close, tight racing, with the team needing to dig deep on occassions to make a few cut-offs along the way. We only missed 3 points in total over the whole race distance, 2 on the last morning. Weather was fine, but muddy due to heavy rains before and after the race. Rivers were swollen, forcing the cancellation of 1 or 2 kloofing legs. Netherless fun, highlights include 50m river crossings with your bike held above your head, the rafting, some incredible rock garden bouldering and following tracks through dense riverine bush at 3am. Mac was sttrong as always, Eugene and Debbie came through with flying colours, despite this being their first race in the team. Next up is the Singletrack Mania 200.

C • 57 hours for the week, not ... 3

Thursday May 1, 2008 #

Note

Driving down to Swaziland for the Swazi Xtreme. (www.swazixtreme.co.sz). We've got a new team, with Eugene Botha and Debbie Gerrand joining me and Clinton Macintosh, so it'll prove to be quite interesting for us. Navigation looks like it'll be tough, no moon either, which will suit us. Hoping for a podium position or better.

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