Training Log Archive: nmulderIn the 7 days ending Feb 8, 2009:
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Sunday Feb 8, 2009 #
Orienteering race (Wits Ed Campus) 18:23 [4] *** 3.3 km (5:34 / km)
spiked:16/17c shoes: Salomon 3D Pro yellow #10
1000 - Wits Education Campus, 1:4'000. New map, nice to run around here. Surprised that we never got round to mapping it when I was at Wits. Good mapping quality by Alex and Dylan. I had a fairly good run, only finish 1.5 min down on Garry & Jeremy. So that's an improvement on the Zoo. Bradley also snuck in by 1 sec ahead of me, so I finished 4th. Lost 4 secs to him on the run-in though, so at least I can claim a win to the 17th control... :-D
Only 1 error... maybe. I took the right route choice to #2, but maybe left would have been faster? I do have one of the faster splits however.
Only 1 error... maybe. I took the right route choice to #2, but maybe left would have been faster? I do have one of the faster splits however.
Mountain Biking 1:47:31 [3] 33.1 km (18.5 kph)
shoes: Specialized Epic Comp 2006
1630 - Lazy afternoon ride to Emmies and down the Spruit. Did a u-turn at the bottom of Republic hill, and came back via Delta. Av 18.4 Mx 49.4
Trail Running warm up/down 15:00 [1]
shoes: Salomon 3D Pro yellow #10
Saturday Feb 7, 2009 #
Mountain Biking (Road) 3:05:42 [4] 81.52 km (26.3 kph)
shoes: Specialized Epic Comp 2006
0600 - Joined Debbie (on her road bike) for a ride with the Cyclelab Club's 'C'-bunch from Cyclelab to the Lion & Rhino Park, with a loop past Amiato before returning same way again via Lanseria. They went below speed today, so the first part was very easy. Group split in the Cradle valley, and we took the faster one where the pace picked up a bit. We had a final surge up Cedar Rd hill, where we held with the leaders all the way back. Good training. Av 26.3 Mx 63.7 Normally the Av is about 28-29 with this group.
Friday Feb 6, 2009 #
Mountain Biking 2:23:43 [3] 48.27 km (20.2 kph)
shoes: Specialized Epic Comp 2006
0630 - Out toward Krugersdorp 4x4 trails along Potgieter and back via Kingfisher. Great morning for cycling. Av 20.1 Mx 63.2
Thursday Feb 5, 2009 #
Note
(rest day)
Still very, very tired. Was going to run TT in the evening, but fell asleep and sort of overslept.
Tuesday Feb 3, 2009 #
Note
I've just happened to notice my AP ranking. The addition of GG to the Joburg Zoo race seems to have given a big boost to the RSA competitors points. I've gone from about 8th to 4th on the list, despite only finishing 7th or 8th at the Zoo. Seems like all the historic points got rebalanced as well.
Monday Feb 2, 2009 #
Hiking 3:30:00 [3] 9.0 km (23:20 / km)
shoes: Salomon 3D Pro black #9
0700 - Another tough hike to collect 2 cps on Stage 1 trekking leg. Lots of climb, including down into the kloofing gorge to collect a CP and rope that was never used. Then had to climb back out as the kloof was still unusable. Then had a puncture on the way out.