Training Log Archive: nmulderIn the 7 days ending Jun 17, 2007:
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Sunday Jun 17, 2007 #
Note
(rest day)
No training. Spent 2 days at Kirkman's Kamp, Sabi Sands Game Reserve.
Saturday Jun 16, 2007 #
Mountain Biking race (Induna MTB Challenge) 3:40:49 [5] 75.19 km (20.4 kph) +1347m
shoes: Specialized Epic Comp 2006
0810 - Inunda, Hazyview. This Drifter Series event also doubled as S.A. National Champs. I finished 51st (47th man, 26th senior) after a not-so-great race. I struggled after the start, battling over the first 20kms with the tight quad tracks. Warmed up a bit after 25, where the terrain also opened up, but felt too many niggles and a bit exhausted to really give it a full effort. No-one passed me from 20kms to the finish however. Caught a big bunch at about 55km, but otherwise quite often on my own. The course didn't suite me personally as well, which didn't help. Av 20.5 Mx 52.4
Friday Jun 15, 2007 #
Mountain Biking 1:05:11 [3] 21.46 km (19.8 kph)
slept:7.5 weight:79kg shoes: Specialized Epic Comp 2006
0830 - Short ride to Emmarentia and back to loosen up some sore leg muscles. Hopefully they'll be fine now for tomorrow. Av 19.7 Mx 49.4
Thursday Jun 14, 2007 #
Note
(rest day)
No training today. Was dressed, ready to cycle for the whole day, but just got too busy.
Wednesday Jun 13, 2007 #
Gym (PF Roodepoort) 1:30:00 [3]
0650 - Legs were very sore from yesterday's trail run. The run was about the same distance as the previous week, but the hills were twice as steep!
Track / Speed Work (Wits) 50:00 [5] 2.0 km (25:00 / km)
shoes: Asics Gel Nimbus 2004
400m warm up, strides and stretching.
6 x 200m with walk back. Pushed 100%, but session was easier after last 4 days of training.
32.41, 33.60, 33.64, 33.32, 32.61, 30.24
400 warm down and stretching.
6 x 200m with walk back. Pushed 100%, but session was easier after last 4 days of training.
32.41, 33.60, 33.64, 33.32, 32.61, 30.24
400 warm down and stretching.
Tuesday Jun 12, 2007 #
Trail Running (Suikerbosrand) 3:18:42 [3] ** 25.16 km (7:54 / km) +825m 6:47 / km
shoes: Salomon 3D Pro black #6
0725 - Ran in Suikerbosrand again. This time from the main camp direct to Springbok hut, then loop west down through Aventura valley and the Aloe Forest before coming back past Eland hut and back to home the shortest way. Saw lots of game and not one other person.
Paddling (Emmarentia Dam) 1:06:00 [3] 10.8 km (6:07 / km)
shoes: K1 (Assegai Bigfoot)
1630 - 9 long laps of the dam.
Monday Jun 11, 2007 #
Mountain Biking 3:40:18 [3] 76.85 km (20.9 kph)
shoes: Specialized Epic Comp 2006
1030 - Went for a long, slow ride down to Sterkfontein and back via Muldersdrift. Took lots of scenic detours. Legs were still tired. Av 20.9 Mx 53.8