Training Log Archive: nmulderIn the 7 days ending Apr 15, 2007:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Apr 15, 2007 #
Mountain Biking 3:35:08 [3] 61.76 km (17.2 kph)
shoes: Specialized Epic Comp 2006
0700 - Forest Drive route. Mountain biked from Thaba-Metsi past Stanford Lake and down Magoebeskloof Pass. Then turned back up Forest Drive. 900m of climb in 15km. From there, fastest route back to Thaba-Metsi. My rear shock had lost air pressure since Epic, so not a fun day in the saddle. Av 17.2 Mx 61.9
Paddling (Ebenezer Dam) 1:50:00 [3] 16.0 km (6:53 / km)
shoes: K2 (Foxbat)
1230 - Foxbat with Mac. Paddled length of Ebenezer Dam and back. Very tired after previous training, compounded by a lack of time in a boat in recent weeks. End of training camp.
Saturday Apr 14, 2007 #
Trail Running 1:11:16 [3] 10.0 km (7:08 / km) +288m 6:14 / km
shoes: Salomon 3D Pro green #7
0640 - Haenertsburg Hiking Trail. We had the full Cyanosis team out for a training weekend in the Magoebeskloof, with Brian acting as tour guide. The trail is a nice twister up and over the mountain behind Haenertsburg. Long, wet grassland and indigenous bush with backpacks.
Adventure Racing (Tubing) 1:30:00 [3] 3.0 km (30:00 / km)
1030 - The Georges Valley section of the Great Letaba River. Superb fun, although the river was a bit shallow. Some nice waterfalls that we jumped off as well as one that we tubed down.
Trail Running 3:13:34 [3] 20.0 km (9:41 / km) +877m 7:56 / km
shoes: Salomon 3D Pro green #7
1430 - Magoebeskloof Hiking Trails. Trail run with backpacks from Woodbush Hut down to Dokolewe Falls and back another route. First 12km was down, then 8km of climb back up the escarpment. Superb indigenous bush, with sightings of Louries, Samango Monkeys and Bushbuck.
Friday Apr 13, 2007 #
Gym (PF Roodepoort) 1:10:00 [3]
0800 - Not too hard today. Lack of energy.
Thursday Apr 12, 2007 #
Track / Speed Work (Wits) 1:00:00 [5] 3.9 km (15:23 / km)
shoes: Asics Gel Nimbus 2004
1630 - Wits track. 1000m warm up. 5 x strides.
Pyramid with 2 mins rest.
100 - 15.9
200 - 34.3
300 - 57.4
400 - 96.3
500 - 117.2
400 - 94.8
300 - 61.8
200 - 39.5
100 - 17.1
400m warm down. Felt burn out at the end.
Pyramid with 2 mins rest.
100 - 15.9
200 - 34.3
300 - 57.4
400 - 96.3
500 - 117.2
400 - 94.8
300 - 61.8
200 - 39.5
100 - 17.1
400m warm down. Felt burn out at the end.
Note
No Dabs TT with Ryno due to thunderstorm.
Monday Apr 9, 2007 #
Orienteering race (Western Cape Championship) 2:16:19 [3] **** 9.0 km (15:09 / km) +410m 12:20 / km
shoes: V-J Integrator Black/Red
1030 - Western Cape Classic Distance Champs. Nieuweberg Forest. 1:10'000. 5m. A horrible day. Finished 3rd, almost 30 minutes behind Richard Lange and another 13 or so behind Martin Kleynhans. Very steep, with my 60s interval altimeter recording 660m! Big mess up at #3, after only a few minutes running. Control in wrong place. Spent almost 20 minutes searching and never got back into the swing of things after that. Walked all the steep ups (most of the course) and no concentration. One other big mess up near the end cost me another 6 minutes.