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Training Log Archive: nmulder

In the 7 days ending Sep 13, 2009:

activity	#	time	miles		km		+m
Mountain Biking	4	7:54:49	92.33	(11.7/h)	148.59	(18.8/h)
Road Running	3	2:48:46	20.16	(8:22)	32.45	(5:12)
Orienteering	1	1:49:31	7.39	(14:49)	11.9	(9:12)	556	16 /	22c	72%
Paddling	2	1:48:00	10.81	(9:59)	17.4	(6:12)
Gym	1	1:00:00
Roller Blading	1	42:00	5.59	(7:31)	9.0	(4:40)
Trail Running	1	24:58	3.11	(8:02)	5.0	(5:00)
Total	6	16:28:04	139.4		224.34		556	16 /	22c	72%

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Sunday Sep 13, 2009 #

Orienteering race (Klipriviersberg) 1:41:31 [4] *** 10.9 km (9:19 / km) +556m 7:25 / km
spiked:16/22c shoes: Salomon 3D Pro yellow #10

0845 - Ran the M21 course for the Mountain Marathon at Klipriviersberg (it managed to be thornier than Doornpoort two weeks ago). Had a poor run technically, with quite a few mistakes due to lack of concentration (tired from yesterday). Physically I was iffish, not fast, but could still run most of the hills.

Got off to a poor start, had trouble misreading contours on 1 and 2. (3 mins at #2). Then misread description at #5. I almost went the wrong (straight) way to #7, that would have been a disaster (once again poor map reading). Then almost went from 7 to 9, before realising that I should go to 8 as well. Thankfully I settled down on the 2nd half of the course, with no more major incidents. I enjoyed the open fast area around 14 & 15, but pity that we went through it so quickly.

I presume I've got about 6 minutes or so of mistakes. I can put most of these down to mental tiredness, but then it's part of the game when training for AR.

Map /GPS below. Apologies in advance for the poor map quality.

From Orienteering Maps

Orienteering warm up/down 8:00 [2] 1.0 km (8:00 / km)
shoes: Salomon 3D Pro yellow #10

Mountain Biking 1:50:57 [3] 35.43 km (19.2 kph)
shoes: Specialized Epic Comp 2006

1600 - Late afternoon ride out to Emmies, then on past the Zoo before back via Delta. Av 19.1 Mx 52.8

C • shock blow-out 4

Saturday Sep 12, 2009 #

Mountain Biking long 3:57:32 [4] 69.07 km (17.4 kph)
shoes: Specialized Epic Comp 2006

0730 - Team ride from Peaconwood Estate near Harties with Big John. Lovely single track for large parts of the ride. They get used for the Nando's 3-day race. Well worth doing more rides from here. Suprised about my fitness, which is fair given the lack of riding in the last 4 months. Good evidence for the base-fitness nature of running. Av 17.4 Mx 46.7

Paddling 42:00 [3] 7.0 km (6:00 / km)
shoes: K2 (Renegade)

1200 - Quick paddle with Ryno and the rest of the team on Harties after the cycling. Suprisingly flat (for Harties standards). The water quality is above my expectations as well (they were low, but it was actually quite fair). Went to the dam wall-ish and back from the Pecanwood side.

Friday Sep 11, 2009 #

Mountain Biking 1:41:52 [3] 35.7 km (21.0 kph)
shoes: Specialized Epic Comp 2006

0630 - Longish ride towards Ruimsig and back via Radiokop. New shoes (great) and new helmet straps (awful). Av 21.0 Mx 59.3

Roller Blading 42:00 [3] 9.0 km (4:40 / km)
shoes: Crazy Creek SP900

1500 - Roller blading around Allen Glen suburbs.

Trail Running 24:58 [3] 5.0 km (5:00 / km)
shoes: Salomon 3D Pro green/black #11

1700 - 1 lap of Emmarentia trail route.

Thursday Sep 10, 2009 #

Road Running 54:41 [2] 10.18 km (5:22 / km)
shoes: Asics Gel Nimbus 2007

0720 - Long run through Northcliff, Fairland and Berario.

Paddling 1:02:00 [3] 9.6 km (6:27 / km)
shoes: K2 (Renegade)

1630 - 1 hr of paddling with Mac in the Renegade. Now that I've got a GPS I suppose I'd better take it onto the dam to find out exactly what 1 laps distance is. I suspect it's longer than 1.2km. Anyway, this was the first paddle in 4 months, so not too bad.

Paddling (Dabs TT) 4:00 [3] 0.8 km (5:00 / km)
shoes: K2 (Renegade)

1745 - To finish off our training we did the first lap with the Dabs time trial. Went like hell out of the start, but burnt out at 300m already. Got to relearn how to handle the chop, but it could have been a lot worse. Will do full TT next week.

Wednesday Sep 9, 2009 #

Road Running 31:56 [2] 5.84 km (5:28 / km)
shoes: Asics Gel Nimbus 2007

0740 - Run through Berario and Fairland.

Gym (Bio) 1:00:00 [3]

Mountain Biking 24:28 [2] 8.39 km (20.6 kph)
shoes: Specialized Epic Comp 2006

1700 - Just got the bike back, so cycled out to collect the car from the service. Just need to do 1 or 2 tune-ups on the bike. Av 20.6 Mx 41.8

Tuesday Sep 8, 2009 #

Road Running 42:20 [2] 7.63 km (5:33 / km)
shoes: Asics Gel Nimbus 2007

0730 - Ran home after dropping the car in for a service.

Road Running (RAC TT) 34:49 [5] 8.0 km (4:21 / km)
shoes: Asics Gel Nimbus 2007

1745 - Been ages since I did the 8km at RAC. Felt good most of the way. Got caught by a small bunch starting the 2nd lap which forced me to up the pace for a while. Good tempo running.

PB by 2 seconds. Last record of 34:51 in May 2001.

Road Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Asics Gel Nimbus 2007

Monday Sep 7, 2009 #

Note
(rest day)

Too exhausted and dehydrated to think of training.

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