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Training Log Archive: nmulder

In the 31 days ending Jan 31, 2013:

activity	#	time	miles		km		+m
Adventure Racing	1	15:25:00	86.37	(10:43)	139.0	(6:39)	237
Mountain Biking	5	8:35:41	103.74	(12.1/h)	166.96	(19.4/h)
Road Running	10	6:31:26	48.08		77.38		245
Gym	6	6:00:00
Trail Running	3	2:47:10	19.57	(8:32)	31.5	(5:18)
Track / Speed Work	1	17:39	1.86		3.0
Total	26	39:36:56	259.63		417.84		482

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Wednesday Jan 30, 2013 #

7 AM

Trail Running (Emmarentia) 36:00 [3] 7.0 km (5:09 / km)
shoes: Salomon 3D S-Lab Red/Yel #3

Another shortish run through Emmies.

Tuesday Jan 29, 2013 #

6 PM

Road Running (Emmarentia) 27:11 [3] 5.0 km (5:26 / km)
shoes: Asics Gel Nimbus 2007

Short lap through Emmarentia park.

C • Info on April events 3

Monday Jan 28, 2013 #

4 PM

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

6 PM

Track / Speed Work (Wits Ed) 12:39 [4] 3.0 km (4:13 / km)
shoes: Asics Gel Nimbus 2007

First squad TT of the year. Not bad given the AR this weekend and the Biokinetic session before, but lots of room to improve. Paced myself well.

1) 4.17
2) 4.12
3) 4.10

Track / Speed Work warm up/down 5:00 [1]
shoes: Asics Gel Nimbus 2007

Saturday Jan 26, 2013 #

3 AM

Adventure Racing (Trekking) 2:00:00 [3] 8.0 km (15:00 / km) +237m 13:04 / km
shoes: Salomon 3D S-Lab Red/Yel #3

Highlands Tracks 120km AR presented by Team Lickety Splits in the Dullstroom area. Raced with Mac, Nathan and Jane in Team Cyanosis.

Early morning start for a 5 CP run around the Dullstroom Nature Reserve koppie in the mist. Got seriously disorientated, loosing 30 mins, then another 30 mins trying to find the correct quarry with a tree in it.

Came back into transition about 1 hour behind Teams Red Ants and Alex / Rob.

Adventure Racing (Mountain Biking) 30:00 [4] 14.0 km (2:09 / km)
shoes: Specialized Epic Expert 2010

Fast and quick cycle from Dullstroom south to the Ama Poort Poort trails base. Already light when we started the cycle. Caught Team Senseless along the way.

Adventure Racing (Trekking) 4:00:00 [3] 26.0 km (9:14 / km)
shoes: Salomon 3D S-Lab Red/Yel #3

Long trekking legs with lots of hills. Also lots of CPs, so nice and fun. Beautiful views. We made good time, catching Red Ants just towards the end and only about 10 mins behind Rob / Alex.

Adventure Racing (Mountain Biking) 3:00:00 [3] 34.0 km (5:18 / km)
shoes: Specialized Epic Expert 2010

From Ama Poort Port back via Dullstroom and into the Verlorenvlei Nature Reserve. Then down some of the jeep tracks, some off track riding and eventually out the west side of the reserve into a farm.

Dropped Red Ants early on in the cycle, but Rob and Alex opened a little bit more of a gap again.

Adventure Racing (Trekking) 3:30:00 [3] 15.0 km (14:00 / km)
shoes: Salomon Crossmax Red #2

Tough trek with a big climb up to a 2200m high point with a cave. Then down a kloof and back. Very hot weather, but held it together well. Closed the gap slightly on Alex and Rob, but not in sight.

Adventure Racing (Mountain Biking) 2:25:00 [2] 42.0 km (3:27 / km)
shoes: Specialized Epic Expert 2010

Long loop back to Dullstroom via Tonteldoos on the district roads. Big 7km hill towards the end.

Finished in a total time of 15h25. First mixed team and about 20 mins behind Alex and Rob. Red Ants were about 50 minutes behind us.

Bike Stats:
Tm 5:15:49
Dst 88.36
Av 16.7
Mx 52.2

Thursday Jan 24, 2013 #

9 AM

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

Tuesday Jan 22, 2013 #

4 PM

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

6 PM

Road Running (RAC TT) 33:10 [1] 5.0 km (6:38 / km)
shoes: Asics Gel Nimbus 2007

Easy jog with Stephanie

Sunday Jan 20, 2013 #

1 PM

Road Running 50:00 [3] 10.0 km (5:00 / km)
shoes: Asics Gel Nimbus 2007

Easy jog around Midstream. Could feel lots of sore bruises from the crash yesterday.

Saturday Jan 19, 2013 #

7 AM

Mountain Biking (Olifantsfontein) 2:03:00 [3] 32.8 km (16.0 kph)
shoes: Specialized Epic Expert 2010

Big social ride around the Olifantsfontein trails with Mac, Nathan, Jane, Tony, Rob and Eugene. Finished off with a loop around Midridge. Damp conditions, and it seemed like everyone came a cropper somewhere. I took a spill over a rootstock hidden in some grass. Landed on my shoulder at speed and popped it slightly. A few nicks and bruises as well.

The USN series was using the trails at the same time, but we managed to get through most of it before the faster guys came through.

Av 15.8 Mx 53.2

C • Is this place public access... 2

Thursday Jan 17, 2013 #

5 PM

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

Wednesday Jan 16, 2013 #

7 PM

Road Running race (Berg en Dal 15) 1:11:20 [4] 15.73 km (4:32 / km)
shoes: Asics Gel Nimbus 2007

Haven't run this is a couple of years. New venue, starting closer to Krugersdorp, but now even hillier. Didn't believe that was possible. Started with a climb up Paardekraal, then up and down along every hill on the ridge.

Started off okay, but the mountains got me by the 10km mark. Last 2km were down, so I was able to pick it up again. Legs were tired from this weeks Bio, but still good hill training.

1) 4.33
2) -
3) 9.38
4) 4.55
5) 4.27 (23:35)
6) 5.01
7) 4.58
8) 4.27
9) -
10) 10.12 (24:39) for 48:14
11) 4.55
12) 5.14
13) 4.48
14) 4.10
15) 4.00 (23:06)

Road Running warm up/down 5:00 [3]

Tuesday Jan 15, 2013 #

8 AM

Mountain Biking 1:03:36 [3] 19.82 km (18.7 kph)
shoes: Specialized Epic Expert 2010

Hot again today. Out around Rooihuiskraal.

Av 18.7 Mx 47.2

Monday Jan 14, 2013 #

4 PM

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

8 PM

Road Running 24:53 [3] 5.5 km (4:31 / km)
shoes: Asics Gel Nimbus 2007

Around Midstream.

Sunday Jan 13, 2013 #

Note
(rest day)

Saturday Jan 12, 2013 #

6 AM

Trail Running (Olifantsfontein) 1:37:50 [3] 17.5 km (5:35 / km)
shoes: Salomon 3D S-Lab Red/Yel #3

With Ryno along the trails. Missed the final last 2km loop.

Friday Jan 11, 2013 #

1 PM

Trail Running 33:20 [3] 7.0 km (4:46 / km)
shoes: Asics Gel Nimbus 2007

Midday run (slightly cooler than normal) out to Grey Owl and back. Ran on the tracks most of the way.

Thursday Jan 10, 2013 #

8 PM

Road Running 42:02 [3] 9.0 km (4:40 / km)
shoes: Asics Gel Nimbus 2007

Around Midstream and down the road to Midridge.

Wednesday Jan 9, 2013 #

5 PM

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

Tuesday Jan 8, 2013 #

6 PM

Road Running (RAC TT) 32:48 [1] 5.0 km (6:34 / km)
shoes: Asics Gel Nimbus 2007

Easy jog with Stephanie

Monday Jan 7, 2013 #

6 PM

Road Running 18:23 [3] 4.5 km (4:05 / km)
shoes: Asics Gel Nimbus 2007

Short run in Midstream. Cut short to avoid the rain, but still got wet anyway.

Sunday Jan 6, 2013 #

6 AM

Mountain Biking 3:18:04 [3] 65.18 km (19.7 kph)
shoes: Specialized Epic Expert 2010

The Olifantsfontein trails with Mac.

Av 19.7
Mx 46.1

Saturday Jan 5, 2013 #

9 AM

Mountain Biking 52:17 [3] 19.44 km (22.3 kph)
shoes: Specialized Epic Expert 2010

Legs are niggly, so did a slow ride to loosen up out to Eco Boulevard and back.

Av 22.3
Mx 33.5

Friday Jan 4, 2013 #

12 PM

Road Running 30:42 [3] 6.0 km (5:07 / km)
shoes: Asics Gel Nimbus 2007

Midday run in the heat around Midstream. Handled it well, but was getting pretty hot in the last km.

Wednesday Jan 2, 2013 #

8 AM

Mountain Biking 1:18:44 [3] 29.72 km (22.6 kph)
shoes: Specialized Epic Expert 2010

Out to Centurion, then back west of the highway.

Av 22.6
Mx 44.9

Tuesday Jan 1, 2013 #

7 AM

Road Running race (New Years Race) 55:57 [3] 11.65 km (4:48 / km) +245m 4:21 / km
shoes: Asics Gel Nimbus 2007

The New Years run from Pretoria Botanical Gardens.

My first road race in over a year. Felt stupid pinning my 2012 license number onto my vest for the first time on the 31st of December.

New route from when I last ran it. Looped around the outside of the gardens this year. Advertised as 11km, but km markers were all over the place and we ended up doing about 11.65km. Legs not great, so surprised that I was holding 4.30s for a while.

4.31
4.25
3.50 - short
4.22
4.36
5.34 - big hill
4.46
4.59 - small hill
4.28 - slightly short
4.45
9.36 - long 11th km.

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