Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 31 days ending Dec 31, 2009:

activity

time

miles

Mountain Biking

32:45:30

411.4

(12.6/h)

662.09

(20.2/h)

Gym

5:00:00

Trail Running

3:45:00

13.67

(16:28)

22.0

(10:14)

Road Running

3:07:32

22.99

(8:09)

37.0

(5:04)

Alpine Skiing

30:00

Orienteering

10:05

0.93

(10:49)

1.5

(6:43)

Total

45:18:07

449.0

722.59

4:42

0:00

» now

Thursday Dec 31, 2009 #

Mountain Biking 1:42:18 [3] 32.68 km (19.2 kph)
shoes: Specialized Epic Comp 2006

0800 - Alberts Farm, Emmarentia and Delta. Av 19.1 Mx 50.4

Note

The Spec has now done 13299.3km since mid-2006, excluding AR's (so maybe add another 2500-3000km).

Road Running race (Rietondale Park 10) 47:12 [3] 10.0 km (4:43 / km)
shoes: Asics Gel Nimbus 2007

1700 - Old Years Race at Rietondale Park Sports Grounds. Took me 25s to cross the start line and lost a further 15s before 1km. Very hot, about 32'C. The Fins were up from Dullstroom for a bit of a jog (Mats 3rd in about 34 min) and the AR club had a good turnout (all orienteers). Got drilled by Alex and Tommy, both of whom opened 90s on me in the last 3 kms alone. It was going to be an extremely boring double lapper (probably the worst course ever) until they threw in an additional surprise hill on lap 2. Not the nicest run for me - heavy legs. My HR and breathing was fine, just no leg speed.

Wednesday Dec 30, 2009 #

Trail Running (Suikerbosrand) 3:45:00 [1] 22.0 km (10:14 / km)
shoes: Salomon 3D Pro green/black #11

0715 - Did the usual loop to the east with Mac, Alex and Lisa. The tracks are really becoming disused. Quite a lot of walking today as well.

Mountain Biking (Suikerbosrand) 57:52 [3] 19.73 km (20.5 kph)
shoes: Specialized Epic Comp 2006

1115 - Quick ride around the western tourist route with Alex and Mac. Av 20.6 Mx 63.2

Tuesday Dec 29, 2009 #

Road Running 42:10 [3] 7.6 km (5:33 / km)
shoes: Asics Gel Nimbus 2007

0730 - Northcliff and Berario.

Monday Dec 28, 2009 #

Mountain Biking 3:02:04 [3] 58.35 km (19.2 kph)
shoes: Specialized Epic Comp 2006

0700 - Rode out to Muldersdrift, Krugerdorp Cuttings, Protea Ridge and then back. Av 19.2 Mx 56.5

Sunday Dec 27, 2009 #

Note

No training this weekend. Spent Saturday at the Vaal and Sunday organising the 12th Sprint Cup. A fair turnout of 64 entries, including 3 Fins on tour and 1 Swazi family (who hopefully get suckered into restarting O' in Swaziland). Excluding the Fins, Salome and Brad had superb runs to take the SA titles.

Friday Dec 25, 2009 #

Mountain Biking 1:19:06 [3] 26.66 km (20.2 kph)
shoes: Specialized Epic Comp 2006

0745 - Best day of the year to go for a cycle. Almost zero traffic. Went out to Montgomery Park, then Emmies and Delta. Av 20.2 Mx 54.9

Thursday Dec 24, 2009 #

Road Running 35:07 [3] 6.4 km (5:29 / km)
shoes: Asics Gel Nimbus 2007

0730 - Run through Berario.

Wednesday Dec 23, 2009 #

Mountain Biking 3:22:48 [3] 68.93 km (20.4 kph)
shoes: Specialized Epic Comp 2006

0530 - Joined Mac for a ride on the Logwood route. Grass is getting quiet long and starting to be unpleasant, but we still managed. Back via Random Harvest. Av 20.4 Mx 61.7

Tuesday Dec 22, 2009 #

Mountain Biking 1:02:40 [3] 22.19 km (21.2 kph)
shoes: Specialized Epic Comp 2006

0830 - Short ride, but the legs still felt it. Av 21.2 Mx 51.5

Monday Dec 21, 2009 #

Mountain Biking 1:14:07 [3] 26.13 km (21.2 kph)
shoes: Specialized Epic Comp 2006

0730 - Out Potgieter and then shortcut through Honeydew areas. Ride was curtailed when it started pissing. Av 21.1 Mx 56.4

C • New Berg Record! 2

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

1200

Sunday Dec 20, 2009 #

Mountain Biking 2:03:07 [3] 43.34 km (21.1 kph)
shoes: Specialized Epic Comp 2006

0830 - Out to Roodepoort and Main Reef. Av 21.1 Mx 72.3

Saturday Dec 19, 2009 #

Mountain Biking 2:21:49 [2] 41.87 km (17.7 kph)
shoes: Specialized Epic Comp 2006

0730 - Out to Alberts Farm, Emmarentia, Delta. U-turn at Conrad and back to Emmies. Slow enjoyable ride. Av 17.7 Mx 42.7

Thursday Dec 17, 2009 #

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

1200

Road Running (Randburg TT) 24:58 [2] 5.0 km (5:00 / km)
shoes: Asics Gel Nimbus 2007

1745 - TT didn't officially take place, so I had a lonely jog around the course.

Wednesday Dec 16, 2009 #

Mountain Biking race (Babbas Lodge) 2:33:06 [5] 65.25 km (25.6 kph)
shoes: Specialized Epic Comp 2006

0800 - Raced the last Babbas Lodge series race of the year, with Mac also joining me for the drive north of Pretoria. Nice sized field and good hot weather. Probably the driest I've ever seen the reserve, which is strange, given the deluges we've had in Joburg.

I started well, deciding to pace myself better than past races. It appears to have been sucessful. I dropped back to 15th quickly, sitting off the back of the 2nd bunch until I finally started warming up at about 15km. Most of the race ended up being me on my own, which at least is good training. Then started reeling them in 1 by 1 and was in about 8th at the halfway point. Caught another with a puncture before 2 guys behind me recaught me. I gave up trying to keep the gap and sat on their wheel for a bit until we hit the long climb with 15km to go. Got a good break and felt strong, so kept pushing. Even caught Mac who'd been 2 - 3 mins ahead for most of the race, but was suffering after dehydrating earlier. He recaught me at the bottom of the downhill (crazy bastard must have decided not to use brakes) and we worked together for the last few kms to finish joint 6th.

Looks like my fastest time ever at Babbas, but then this is the easiest course yet (same as last race), and the dry conditions meant it was ultra fast anyway. Highest position as well, which is great. Felt like collapsing at the finish, which I suppose means my pace was perfect.

Av 25.5 Mx 45.7

Mountain Biking warm up/down 8:00 [1] 2.0 km (15.0 kph)
shoes: Specialized Epic Comp 2006

Tuesday Dec 15, 2009 #

Mountain Biking 3:09:05 [3] 77.12 km (24.5 kph)
shoes: Specialized Epic Comp 2006

0530 - Road ride to Cradle area with Mac. Light drizzle to start, but dried out later. Av 24.4 Mx 67.9

Monday Dec 14, 2009 #

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

1200

Sunday Dec 13, 2009 #

Mountain Biking hills 1:05:53 [2] 17.95 km (16.3 kph)
shoes: Specialized Epic Comp 2006

1700 - Did an easy session around the hills of Northcliff just to loosen up. Muscles are a bit sore from water skiing, and I've got a heavy sunburn on the only place I didn't think to put sunscreen... the top of my feet! Av 16.3 Mx 59.3

Saturday Dec 12, 2009 #

Alpine Skiing (Vaal River) 30:00 [3]

Had a fun day down at the Vaal. Spent about 3 hours on the water, first on jetskis and then tried the water-skiing thing. Got up first time and only had a couple of falls. Legs took a bit of strain until I learnt posture. Had to learn very quickly as Mac also started having 'fun' steering the boat after a while. Great fun, especially trying to get over the wake for a bit of slalom, but the jetskiing was still #1.

Friday Dec 11, 2009 #

Mountain Biking 1:13:02 [3] 25.92 km (21.3 kph)
shoes: Specialized Epic Comp 2006

0745 - Ride out to Golden Harvest and back. Av 21.3 Mx 46.4

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

1200 - Hot and humid once again.

Thursday Dec 10, 2009 #

Note
(rest day)

The evening paddle at Dabs didn't happen. I got there, then chickened out when I saw the approaching clouds.

Wednesday Dec 9, 2009 #

Gym 1:00:00 [3]

1200 - back in the gym for biokinetics. Felt totally hopeless after 2 months off, and the temp was extra hot and humid to make it feel so much worse.

Mountain Biking 3:30:13 [4] 64.7 km (18.5 kph)
shoes: Specialized Epic Comp 2006

1400 - Epic training has started. Rode to Mac's estate and we then went out for a speedy ride to Protea Ridge. Beautiful tracks, but still tough and technical. Bombed it back to Allen's Nek on the way back. Av 18.4 Mx 72.1

Tuesday Dec 8, 2009 #

Road Running (Pirates TT) 38:05 [4] 8.0 km (4:46 / km)
shoes: Asics Gel Nimbus 2007

1745 - Its been years since I last ran the Pirates time trial. Still quite enjoyable, although traffic is not too nice. Started off feeling totally out of form and hit the wall after 4.5km... ouch. Somehow managed to recover to put in a good last km.

Even short training sessions are leaving me tired. Still got some way to go before I'm totally over Portugal.

Monday Dec 7, 2009 #

Mountain Biking (D&D) 2:15:06 [2] 34.94 km (15.5 kph)
shoes: Specialized Epic Comp 2006

1400 - Went out to Centurion for a social ride with Hardy. Cruised to a local park to see if it is suitable for O' (very). Then out onto the single tracks (very alert to ensure we come back with bikes) in the Irene area. Lots of technical riding and a few places where we gunned the single tracks. Great fun. Av 15.5 Mx 37.0

C • Cruised to a local park to see if it is suitable for O' (very) 2

Sunday Dec 6, 2009 #

Orienteering race (Chrismas Event) 10:05 [5] 1.5 km (6:43 / km)
shoes: Salomon 3D S-Lab Red #1

1000 - The annual christmas event was held at Fourways High this time. Short course around the school grounds with map memory. Well organised by the junior team as a 'fundraiser' (pity there is no entry fees at the chrismas event!). I had a good run, with only 1 mistake of 30s. I'd caught 2 min on Eugene, but he blatantly followed me and then got away at the mistake. C'est la vie.

Friday Dec 4, 2009 #

Mountain Biking 1:45:14 [3] 34.33 km (19.6 kph)
shoes: Specialized Epic Comp 2006

0815 - Rode to Emmarentia and then down the spruit as far as Republic. U-turn back up to Delta and then straight line home. Nice to be back on the bike. Bit inspiring. Av 19.5 Mx 53.0

Tuesday Dec 1, 2009 #

Note

Body feels a bit flat and sore after Sunday. A sprint AR obviously not so good after 2 weeks of inactivity.

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