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Training Log Archive: nmulder

In the 31 days ending Mar 31, 2014:

activity

time

miles

Mountain Biking

27:00:38

352.21

(13.0/h)

566.83

(21.0/h)

Gym

7:30:00

Paddling

6:16:46

40.7

(9:15)

65.5

(5:45)

Road Running

1:01:28

6.34

(9:42)

10.2

(6:02)

Trail Running

52:24

6.21

(8:26)

10.0

(5:14)

Hiking

25:00

1.24

(20:07)

2.0

(12:30)

Stretching

20:00

Total

43:26:16

406.71

654.53

[1-5]

43:01:16

4:12

0:00

» now

Monday Mar 31, 2014 #

6 PM

Road Running (Fourways Gardens) 34:52 [3] 5.7 km (6:07 / km)
shoes: Specialized Epic FSR Mthn 2014

Neighbourhood run with Stephanie. Got very wet. A 2 min break at one point to miss the worst of the hailstorm.

Sunday Mar 30, 2014 #

8 AM

Paddling (Emmarentia) 1:00:00 [4] 10.0 km (6:00 / km)
shoes: K1 (CS Maxi)

Nice wave from laps 2 to 4, but then very lonely. Got front row seat to some argy-bargy on the water. :-)

Saturday Mar 29, 2014 #

7 AM

Mountain Biking (Cradle) 1:40:45 [3] 42.96 km (25.6 kph)
shoes: Specialized Epic FSR Mthn 2014

Ride from Something Country around the Cradle loop with Mac. Clockwise to Elandsdrift T-junction, then u-turn and back.

Av 25.6
Mx 56.6

Sightings: Giraffe, Lion staring at Giraffe.

9 AM

Hiking 25:00 [0] 2.0 km (12:30 / km)
shoes: Salomon 3D S-Lab Red #4

Mac's first training back on foot. :-)

Friday Mar 28, 2014 #

9 AM

Gym (Physio) 30:00 [3]

Plyometrics, strength.

Thursday Mar 27, 2014 #

8 AM

Mountain Biking 1:33:31 [3] 36.95 km (23.7 kph)
shoes: Specialized Epic FSR Mthn 2014

Out past Lanseria on the shorter Toadbury Hall loop.

Calf is a bit stiff after last night and hammies are very tight from gym work this week.

Av 23.7
Mx 60.9

Sightings: Springbok

Wednesday Mar 26, 2014 #

7 AM

Road Running (Tezula) 18:06 [2] 3.0 km (6:02 / km)
shoes: Asics Gel Nimbus 2007

3 and a bit laps.

I am now officially un-injured. :-)

C • Hooray 3

1 PM

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

7 PM

Trail Running race (Moon Chaser Night Trail) 52:24 [4] 10.0 km (5:14 / km)
shoes: Salomon 3D S-Lab Red #4

First proper run back, a nice trail race... Calf held nicely. No pain, just a feeling that it was understrength. Tried to keep a steady pace. Had Nico with me for the first half before being dropped.

Tuesday Mar 25, 2014 #

7 AM

Mountain Biking (Lonehill) 1:08:04 [3] 22.53 km (19.9 kph)
shoes: Specialized Epic FSR Mthn 2014

Around Lonehill greenbelts and Fourways.

Av 19.8
Mx 52.9

11 AM

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

Plyometrics and strength for the calf and hammie.

Sunday Mar 23, 2014 #

8 AM

Paddling (Emmarentia) 1:01:10 [4] 10.0 km (6:07 / km)
shoes: K1 (CS Maxi)

Nice improvement on last week.

Paddling warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: K1 (CS Maxi)

Saturday Mar 22, 2014 #

Note
(rest day)

Spectating at the Salomon City Trail and the O' at Houghton GC.

Friday Mar 21, 2014 #

8 AM

Mountain Biking (Van Gaalens) 4:12:59 [2] 62.23 km (14.8 kph)
shoes: Specialized Epic FSR Mthn 2014

Rode the Van Gaalens trails. Nice overcast morning. Tracks have mostly dried out.

From Van Gaalens, out under the bridge and past the horsey place. Then railway to the East and back along the dirt road. Concrete track, Tannie Miems, Dagga Pad, Pomphuis, Joseph's, the small trail around the back, then dirt road down to the small river and from there cut back to the Vulture restaurant, Nguni (MTB map needs updates here) onto Oom Piets, Hollybrooke river route, then up to the Greek. Back along the easy river route.

Av 14.7
Mx 44.0

Thursday Mar 20, 2014 #

2 PM

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

6 PM

Paddling (Emmarentia) 53:41 [5] 10.0 km (5:22 / km)
shoes: K2 (Renegade)

With Mac.

Went a lot faster than expected. Superb start. Went through 5 at 25:30ish, so died quite a bit, especially after 7.

Wednesday Mar 19, 2014 #

7 AM

Mountain Biking 2:25:18 [3] 60.93 km (25.2 kph)
shoes: Specialized Epic FSR Mthn 2014

Classic loop out to Cradle. Anti-clockwise and back.

Sightings: 4 rhino.

Av 25.1
Mx 67.5

Tuesday Mar 18, 2014 #

7 AM

Mountain Biking 1:23:09 [2] 30.52 km (22.0 kph)
shoes: Specialized Epic FSR Mthn 2014

Out via Chartwell, Zandspruit and then back via Lanseria crossing.

Av 22.0
Mx 56.3

5 PM

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

Sunday Mar 16, 2014 #

8 AM

Paddling (Emmarentia) 1:01:55 [3] 10.0 km (6:12 / km)
shoes: K1 (CS Maxi)

Fair for first 6 laps, then lacked staying power to go under 1h.

6 PM

Mountain Biking (Olivedale) 46:11 [2] 17.37 km (22.6 kph)
shoes: Specialized Epic FSR Mthn 2014

Easy ride out to Jukskei Park, Olivedale and back in the evening.

Av 22.5
Mx 64.8

Saturday Mar 15, 2014 #

7 AM

Mountain Biking (Cradle) 4:05:36 [3] 102.19 km (25.0 kph)
shoes: Specialized Epic FSR Mthn 2014

Out to Cradle loop and clockwise. Added in the Sterkfontein loop as well for extra distance, then from Muldersdrift out to 14th Avenue on Potgieter and back via Fairland, Randpark and Ferndale. Had a very good pace to start with and paid for it over the last 20k.

Av 24.9
Mx 66.0

Friday Mar 14, 2014 #

8 AM

Mountain Biking (Cradle) 2:07:28 [3] 50.04 km (23.6 kph)
shoes: Specialized Epic FSR Mthn 2014

Out through Fourways Gardens, then towards the Cradle via Toadbury Hall. U-turn at The Cradle and back.

Av 23.5
Mx 60.0

5 PM

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

Thursday Mar 13, 2014 #

8 AM

Mountain Biking (Cradle) 2:22:27 [3] 59.62 km (25.1 kph)
shoes: Specialized Epic FSR Mthn 2014

Out on the Cradle loop, clockwise for a change. Good tail wind until Blaauwbankspruit T-junction, but not too bad on the way back.

Encountered one moerse warthog on the side of the road on the return leg.

Av 25.1
Mx 69.0

Wednesday Mar 12, 2014 #

1 PM

Stretching 20:00 [3]

Tuesday Mar 11, 2014 #

Note

Physio - have been told no running possible for a further 2 - 4 weeks.

C • great. Keep cycling and pad... 1

Monday Mar 10, 2014 #

7 AM

Road Running (Tezula) 8:30 [1] 1.5 km (5:40 / km)
shoes: Asics Gel Nimbus 2007

Two small laps of the Estate to test out the calf muscle. Still not healed :-(

4 PM

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

Sunday Mar 9, 2014 #

9 AM

Paddling (Midmar) 45:00 [3] 8.0 km (5:38 / km)
shoes: K2 (Renegade)

Paddling on Midmar. Just a short loop as Mac's foot was a bit sore in the boat. Paddled first with Hillary, then Mac.

Overall a good training weekend in terms of team dynamics, but a bit short on hours due to various injuries in the team.

Saturday Mar 8, 2014 #

8 AM

Mountain Biking race (Bisley 2 Baynesfield) 2:14:38 [2] 37.23 km (16.6 kph)
shoes: Specialized Epic FSR Mthn 2014

Day 2. Cooler day then yesterday with overcast weather. Nice ride, but we seem to have made a 3km shortcut due to leftover markings from Day 1.

Av 16.5
Mx 55.7

3 PM

Paddling (Upper Umgeni) 1:25:00 [3] 16.0 km (5:19 / km)
shoes: K2 (Renegade)

With the team paddling down the Upper Umgeni from Alberts Falls weir to the camp site. I paddle this section back in 2003 or 2004, and it was a bit more tricky then I remember in places.

I've forgotten how to paddle rivers a bit, so Nathan and I took two stupid swims on some shallow rapids. Otherwise a nice afternoon.

Friday Mar 7, 2014 #

2 PM

Mountain Biking race (Bisley 2 Baynesfield) 3:00:32 [2] 44.26 km (14.7 kph)
shoes: Specialized Epic FSR Mthn 2014

Down in KZN for some training. Rode the 2 day Bisley 2 Baynesfield MTB race as a team. Absoultely stinking hot. 35'C at the start. Was dripping sweat as I put sunscreen on before the race. Nice riding terrain, nice change from Joburg.

Av 14.8
Mx 66.8

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