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Training Log Archive: nmulder

In the 7 days ending Jul 15, 2007:

	activity	#	time	miles		km		+m
	Mountain Biking	2	5:00:01	62.95	(12.6/h)	101.31	(20.3/h)	952
	Trail Running	2	4:28:34	22.77	(11:48)	36.64	(7:20)	947
	Road Running	3	1:45:07	13.45	(7:49)	21.65	(4:51)	296
	Gym	1	1:20:00
	Track / Speed Work	1	10:00	0.37	(26:49)	0.6	(16:40)
	Total	6	12:43:42	99.54		160.2		2195
averages - weight:78kg

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Sunday Jul 15, 2007 #

Mountain Biking race (Walkerville Classic) 2:58:56 [4] 64.0 km (21.5 kph) +952m
shoes: Specialized Epic Comp 2006

0900 - Finished 22nd in the race through the Walkerville mountains. Decent start, but sore legs until just after halfway. Didn't feel great on the climbs. Rode through 4 orienteering maps: Woodacres, Stirrup Glen, the Quarry and Saddle Creek. Poor route markings, but good route. Finally felt strong on the Wattle Tree climb, where I caught Mac. The last 15k were tough though, with long flattish drags through the short course riders. Caught Mark Sloan at 1km to go. Overall quite happy with the ride.

Friday Jul 13, 2007 #

Trail Running (Suikerbosrand) 4:04:20 [3] 31.64 km (7:43 / km) +906m 6:45 / km
shoes: Salomon 3D Pro black #6

0845 - Trail run at Suikerbosrand. From main camp went out to the far east side of the reserve and back. Was knackered after 2.5 hours already, with the remainder being an unpleasant slog. Lots of eland.

Thursday Jul 12, 2007 #

Mountain Biking 2:01:05 [3] 37.31 km (18.5 kph)
shoes: Specialized Epic Comp 2006

0930 - Quite stiff from gym. Took a long ride to give the muscles a good stretch. Over Northcliff hill, Alberts Farm, Emmarentia, down the spruit to Conrad and back to Delta. Then spruit up to Beyers before turning for home. Av 18.5 and Mx 46.3.

Road Running (Randburg TT) 20:11 [5] 5.0 km (4:02 / km) +36m 3:54 / km
weight:78kg shoes: Asics Gel Nimbus 2004

1745 - Started off stiff, but quickly got into the swing of things. Kms were 4:04, 4:11, 3:56, 4:04, 3:56. New PB by 17 secs, beating one set 5 years ago.

Wednesday Jul 11, 2007 #

Gym (PF Roodepoort) 1:20:00 [3]

0715 - Pushed heavier weights then normal. Will feel it tomorrow.

Tuesday Jul 10, 2007 #

Trail Running (Emmarentia) 24:14 [3] 5.0 km (4:51 / km) +41m 4:39 / km
shoes: Salomon 3D Pro black #6

0715 - The TT course around Emmarentia. Pretty cold morning at 2'C. Nice and frosty.

Track / Speed Work (Emmarentia) 10:00 [5] 0.6 km (16:40 / km)
shoes: Salomon 3D Pro black #6

0750 - Stretching and strides before 6 x 90m sprints across a flat grassy area.
16.01
15.60
16.10
15.33
15.20
15.17

Road Running (RAC TT) 21:12 [5] 5.0 km (4:14 / km) +67m 3:58 / km
shoes: Asics Gel Nimbus 2004

1745 - Went out at a quick pace and only decided to do the 5km at the 3km split. Ran the last 2 fast, with a 3:57 last km. Only 19 secs slower than my 2001 PB. Had physio at midday, so could potentially still go faster on a good day.

Monday Jul 9, 2007 #

Road Running 1:03:44 [3] 11.65 km (5:28 / km) +193m 5:03 / km
shoes: Asics Gel Nimbus 2004

0830 - Nice comfortable long run over the N1 footbridge and through Weltevreden Park.

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