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Training Log Archive: nmulder

In the 7 days ending May 20, 2007:

	activity	#	time	miles		km		+m
	Mountain Biking	4	8:23:00	99.31	(11.8/h)	159.82	(19.1/h)	1182
	Road Running	3	2:46:25	20.69	(8:03)	33.3	(5:00)	291
	Paddling	1	2:30:00	9.32	(16:06)	15.0	(10:00)
	Track / Speed Work	2	1:50:00	5.53	(19:53)	8.9	(12:22)
	Trail Running	1	1:10:26	6.84	(10:18)	11.0	(6:24)	395
	Gym	1	1:05:00
	Total	7	17:44:51	141.69		228.02		1868
averages - sleep:7.2 weight:77.9kg

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Sunday May 20, 2007 #

Road Running race (Panorama Half Marathon) 1:47:15 [3] 21.1 km (5:05 / km) +208m 4:51 / km
slept:6.5 weight:78kg shoes: Asics Gel Nimbus 2004

0700 - Heathway Shopping Centre. The venue was only 4km away from my house and the route got within 400m. Was a double lapper of sorts (10km race as well), with a few extra loops through the suburbs to make up distance. I had a fairish first lap, legs felt heavy after yesterday's cycle, but the route was lovely and the weather was refreshing (cool, with 2 very light sprinkles of rain). The 2nd lap was where the cycle caught up with me. Anyway, good distance training.

Paddling (Klip River) 2:30:00 [2] 15.0 km (10:00 / km)
weight:77kg shoes: K2 (Foxbat)

1340 - The AR Club put together a trip down the Klip River. 8 people (me, Tony H., Sam, Jeremy, Pablo, Gerrard, Colin and Tim Sindle). Tony managed to bruise some ribs at Broken Weir and was hesitant until Sports Grounds where he called it quits. Nice day on the water, cool, but good medium level. Perfect conditions for so many novice trippers. The water level seems to get higher and higher each winter... No swims for me.

Saturday May 19, 2007 #

Mountain Biking race (Mabalingwe Lion Man) 3:31:23 [5] 74.76 km (21.2 kph) +991m
slept:5.5 weight:78kg shoes: Specialized Epic Comp 2006

0800 - My third ride at Mabalingwe. Intended to give my time of last year (3.36) and position (10th) a go, but was a bit daunted on the start line by the massive turn out, including quite a few famous names. Started well, pacing myself for the first 35km, given that all the tuff stuff is in the 2nd half. After 35, I wasn't passed at all by another competitor. Rode the hills fairly well and paced myself excellently, moving up from mid 30s (?) to 13th overall and 5th S.M. Finished 5 min faster than last year, and only 3 slots further down in a much tougher field of competitors. Av 21.1 Mx 46.3 (got to 42km/hr on the flat TT section! - tail wind, with Mr R. Mackintosh sitting in my slip ;-) ). Still the best race in the country, despite hefty entry fee.

Note: Need to leave home at 5am in future. Traffic is quite bad because of the race.

Friday May 18, 2007 #

Trail Running (W.S. Botanical Gardens) 1:10:26 [3] 11.0 km (6:24 / km) +395m 5:26 / km
slept:6.5 weight:78kg shoes: Salomon 3D Pro black #6

0800 - Double lapper around the hiking trail plus additional paths in the valley. Felt okay, but still can't run all the steps to the top of the ridge. Will get there eventually.

Thursday May 17, 2007 #

Mountain Biking 1:54:54 [1] 31.76 km (16.6 kph)
shoes: Specialized Epic Comp 2006

0700 - Ride with Pieter around Northcliff Hill to Alberts Farm, then down the spruit through Emmarentia and past Delta down to Bordeaux scout hall. Back along tar from there. Av 16.5 Mx 47.9

Track / Speed Work (Wits) 50:00 [4] 4.4 km (11:22 / km)
slept:7.5 weight:78kg shoes: Asics Gel Nimbus 2004

1515 - 800m warm-up, stretching and strides.
8 laps of sprinting the bends, running the straights.
14.21
400m warm down and streching.

Felt fine, but my times were a bit slower than they should have been, probably as a result of a fine lunch at 'Le Souffle'. Felt a bit sore after yesterday's gym session as well (abductors), but these were fine-ish after the warm up.

Wednesday May 16, 2007 #

Gym 1:05:00 [3]

0730 - Weight training, mixture of upper, core and lower, with slightly less focus on upper. First session in about a month, so needed to step down 1 eight on certain exercises, particularly standing leg curls. Otherwise not too bad, slightly stiff from last night's TT as I didn't have time to do a proper warm down.

Mountain Biking warm up/down 28:01 [3] 5.13 km (11.0 kph)
shoes: Specialized Epic Comp 2006

1800 - Scouted for 2 and a bit laps of the Mintek course.

Mountain Biking race (Mintek Night Racing) 1:02:54 [5] 23.0 km (21.9 kph) +191m
shoes: Specialized Epic Comp 2006

1845 - There was a big turnout at Mintek, about 40 riders, including a lot of wanna-be juniors. They took off fast after the gun and I caught about half of them slowly through the 1hr race. Managed to do 10 laps in total. Position 4th. More competitive than the last time I raced last year, much dustier as well. Mx 35.2 Av

Splits:
6.15 / 6.25 / 6.20 / 6.13
6.12 / 6.23 / 6.19 / 6.14
6.20 / 6.10

Tuesday May 15, 2007 #

Mountain Biking 1:25:48 [2] 25.17 km (17.6 kph)
slept:7.0 weight:78kg shoes: Specialized Epic Comp 2006

0800 - Easy ride over Northcliff Hill, through Alberts Farm, Albertsville Park, Emmarentia and back via Tana. Av 17.6 Mx 46.8

Road Running (Florida TT) 34:55 [5] 8.0 km (4:22 / km) +21m 4:18 / km
weight:78kg shoes: Asics Gel Nimbus 2004

1800 - Trezona Park. Had a good run, but didn't start off too well. First km was only 4.30ish, 2nd was better, 4.15ish. Was suprised when I went through 4km at 17:41. Only then decided to do the full 8 and to push it hard. Last 2 kms were about 4.03 and 4.04. The time is getting close to my PB of 34.02 set on 29/05/2001. Almost 1 year ago to the day (16/05/2006) I ran 35.04 on this TT.

Monday May 14, 2007 #

Road Running (Fairland) 24:15 [2] 4.2 km (5:46 / km) +62m 5:23 / km
slept:10.0 weight:78kg shoes: Asics Gel Nimbus 2004

0715 - Easy jog around the neighbourhood to loosen up after the weekend.

Note

1hr massage with Bev.

Track / Speed Work (Wits) 1:00:00 [5] 4.5 km (13:20 / km)
shoes: Asics Gel Nimbus 2004

1630 - 900m warm up, stretching and strides.
4 x 800m with 2 min rest.
3.06
3.16
3.24
3.17
400m warm down and stretching.

Felt sore as a result of the weekend's frivolities and the massage this morning. Didn't have a good session, probably could have been about 5-10s faster on each split.

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