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Training Log Archive: nmulder

In the 7 days ending May 27, 2007:

activity # timemileskm+m
  Mountain Biking2 5:13:20 57.0(10.9/h) 91.74(17.6/h) 1442
  Paddling2 2:42:00 18.95(8:33) 30.5(5:19)
  Trail Running2 1:58:17 11.87(9:58) 19.1(6:12) 329
  Track / Speed Work2 1:20:00 3.79(21:06) 6.1(13:07)
  Road Running2 1:12:58 8.02(9:06) 12.9(5:39) 175
  Gym1 1:10:00
  Orienteering1 22:05 2.67(8:17) 4.29(5:09) 4015 /17c88%
  Total7 13:58:40 102.3 164.63 198615 /17c88%
averages - sleep:7.6 weight:77.8kg

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Sunday May 27, 2007 #

Event: NASREC Short Course Series
 

Orienteering race (NASREC) 22:05 [5] *** 4.29 km (5:09 / km) +40m 4:55 / km
spiked:15/17c slept:8.0 weight:78kg shoes: Salomon 3D Pro black #6

0915 - A new map, mostly car park / simple park land, but one that could become great if the AR Club maps the inside of the National Show Grounds. I had a good run, can definetely see my improvement, but not fast enough to match Dylan and Alex as yet. Dylan was Dsq'ed for mispunching, Alex lost time visiting incorrect controls, but still beat me by 35s. I had 1 big mistake, when tiger-lining a control and thinking I'd run straight over a road that turned out to be an impassable cliff without tag lines. Nice, cool conditions for the run. I finished 2nd in the end.

Paddling (Klip River) 1:27:00 [3] 19.0 km (4:35 / km)
shoes: K2 (Foxbat)

1200 - Me and Colin Sindle went down the Klip after orienteering in the Foxbat. Started at Henley weir and shot all down to Dave's Farm. Fractionally lower water level than last week, but still a nice easy river with no real tree blocks. Very forgiving level, but we didn't make any mistakes anyway.

Saturday May 26, 2007 #

Mountain Biking race (Magalies Monster) 4:03:02 [5] 71.12 km (17.6 kph) +1442m
slept:6.0 weight:79kg shoes: Specialized Epic Comp 2006

0800 - ATKV Buffelspoort. Arrived early at the start (1h10 drive) and then tried to avoid the cold (7'C at start, but -1'C in Joburg!). On the startline me and Ian Adams were the only ones without cold weather clothing, but it paid off, as I wasn't cold even in the first few kms. Dropped to 30ish quite soon after the start, but then realed them in, especially in Mountain Sanctuary park. The course was probably the most technical I've ridden yet, with lots of tight turns on the rock-strewn hiking paths. I'd moved up to 15th by the time we summited Breedt's Nek. I caught a few more positions once we were off the mountain again. The 45km joined with us about 10kms from the finish and it became a bit of a challenge to pass the mid-field riders. Finished 11th (5 SM - again), just 1 place and 3 mins behind Ian. Quite a few other AR club members present. Av 17.5 Mx 59.1

Friday May 25, 2007 #

Trail Running (Protea Ridge) 1:34:15 [3] 14.2 km (6:38 / km) +290m 6:01 / km
slept:6.0 weight:77kg shoes: Salomon 3D Pro black #6

0700 - Parked at the shopping centre and ran in the Protea ridge area. Nice cool morning, but not too cold any longer. Still superb trail running on the jeep tracks. Ran with Liz, going ahead often and then jogging back, approx. 600m more than her.

Thursday May 24, 2007 #

Mountain Biking 1:10:18 [3] 20.62 km (17.6 kph)
slept:7.0 weight:78kg shoes: Specialized Epic Comp 2006

0800 - Rode through Weltevreden Park, Boskruin with Liz. Av 17.5 Mx 45.5

Paddling (Emmarentia Dam) 1:15:00 [3] 11.5 km (6:31 / km)
weight:79kg shoes: K2 (Foxbat)

1620 - Paddled on Emmies with Sam in the Foxbat. 10 long laps of 1.15km each.

Wednesday May 23, 2007 #

Road Running 51:39 [2] 9.2 km (5:37 / km) +131m 5:14 / km
slept:8.5 weight:78kg shoes: Asics Gel Nimbus 2004

0900 - A nice cool morning for a run through Berario and Fairland with Liz.

Trail Running (Emmarentia) 24:02 [3] 4.9 km (4:54 / km) +39m 4:43 / km
weight:77kg shoes: Salomon 3D Pro black #6

1630 - The old AR club TT with Alex as a warm up for hill runs. Nice easy pace - tried to do 5min/km

Track / Speed Work hills (Emmarentia) 30:00 [5] 1.9 km (15:47 / km)
shoes: Salomon 3D Pro black #6

1700 - Hill runs with jog back down to bottom.
5 x short (115m) hills
23.38, 24.70, 23.38, 23.04, 22.75
5 min rest
3 x long (265m) hills
1.02.42, 1.03.54, 1.00.55
500m warm down

Tuesday May 22, 2007 #

Gym (PF Roodepoort) 1:10:00 [3]

0800 - Very quite at the gym this morning. Probably due to the 0'C outside... and the +/-14'C inside (they still had the aircon running). Am going to start focusing more on leg strength, balanced obviously with upper and core.

Note

Was going to run the 8km Florida TT tonight, but the 6pm start would have been just way to cold for a South African given the max temp of 8'C today.

Monday May 21, 2007 #

Road Running 21:19 [2] 3.7 km (5:46 / km) +44m 5:26 / km
slept:10.0 weight:77kg shoes: Asics Gel Nimbus 2004

0800 - Short, easy jog through Berario with Liz to loosen up after the weekend.

Track / Speed Work (Wits) 50:00 [5] 4.2 km (11:54 / km)
weight:77kg shoes: Asics Gel Nimbus 2004

1630 - A very cold afternoon. It was 11'C when we started and 5'C when we finished.

1300m warm up, stretching and strides
Pyramid from 100 to 500 and back, 2 min intervals.
100m - 15.11
200m - 34.27
300m - 57.35
400m - 1.27.43
500m - ???
400m - 1.28.72
300m - 59.38
200m - 36.36
100m - 15.21

400m warm down and stretching - very cold by this stage!

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