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Training Log Archive: nmulder

In the 7 days ending Jan 9, 2011:

	activity	#	time	miles		km		+m
	Mountain Biking	4	6:37:43	85.26	(12.9/h)	137.22	(20.7/h)	2096
	Trail Running	1	1:39:26	9.94	(10:00)	16.0	(6:13)	408
	Paddling	1	1:29:50	8.7	(10:20)	14.0	(6:25)
	Road Running	2	1:21:57	9.48	(8:39)	15.25	(5:22)	224
	Total	8	11:08:56	113.38	(5:54)	182.47	(3:40)	2728
averages - sleep:5

2:52

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Sunday Jan 9, 2011 #

8 AM

Mountain Biking race (Babbas Lodge) 2:52:40 [4] 64.44 km (22.4 kph) +487m
ahr:141 max:179 slept:6.0 shoes: Specialized Epic Expert 2010

First Babbas Lodge race of the year. Quite a big turnout. The ground was thoroughly soaked around the whole course, with long sections of wet riding. New section to the course, detouring from the highest point down a new downhill to avoid the usual long bad marsh.

Had a fair start, but started slipping places quite quickly. On the 2nd lap at about 40km I really blew bad and struggled to finish the course with any speed. First lap was done in 1:15 (very good split that I'm happy with), so 2nd took me about 20 mins slower. Struggled to pass people still on their first lap. Lots of speedwork training to do in the next few weeks.

Otherwise the bike held up superbly in the very wet conditions.

46th position, very bad.

Av 22.4, Mx 44.6
TE 4.4, 211 Epoc, 1646 kcal.

C • TE 5

Saturday Jan 8, 2011 #

6 AM

Trail Running (Groenkloof) 1:39:26 [5] 16.0 km (6:13 / km) +408m 5:31 / km
ahr:161 max:187 shoes: Salomon 3D S-Lab Red/Yel #2

Ran the usual main hiking route with Ryno. Still not feeling that great with my training this week. Had got to TE 5 by 1hr already. Breathing rate perfectly fine. GPS started late.

TE 5.0, 376 Epoc, 732 kcal.

8 AM

Mountain Biking (Groenkloof) 57:08 [3] 13.53 km (14.2 kph)
ahr:131 max:170 shoes: Specialized Epic Expert 2010

Short easy ride after the run. Lots of mud from all the rain this last week. Some great new single tracks have been recently cut on the northern koppie. Should be brilliant in another month when they bed down properly.

Av 14.2 Mx 32.1

Friday Jan 7, 2011 #

9 AM

Mountain Biking 1:45:30 [2] 36.08 km (20.5 kph) +945m
ahr:115 max:159 shoes: Specialized Epic Expert 2010

Out to Waterfall Estate. Got a puncture, but the bomb seemed to work. Back via Bryanston suburbs.

Av 20.5, Mx 62.0
TE 2.2, 37 Epoc, 773 kcal.

Thursday Jan 6, 2011 #

10 AM

Road Running 31:31 [4] 6.0 km (5:15 / km) +88m 4:54 / km
ahr:156 max:176 slept:4.0 shoes: Asics Gel Nimbus 2007

Through Sunninghill. Quite tough out there. Body a bit down from a bad night's sleep. Shows up quite nicely with a very high TE for what is essentially a short and slow run.

TE 3.5, 119 Epoc, 176 kcal.

6 PM

Paddling warm up/down 30:00 [1] 4.0 km (7:30 / km)
shoes: K1 (CS Maxi)

Paddling (Dabs TT) 59:50 [3] 10.0 km (5:59 / km)
shoes: K1 (CS Maxi)

Another bad training session. Started off well, with the first 5km in 27 minutes. Blew badly just after 6km, with the 2nd half taking 33 minutes.

Wednesday Jan 5, 2011 #

Note

Looks like the Drakensberg Grand Traverse attempt that I'd planned for next week is going to be delayed. Maybe in a few months. Will focus on some of the shorter ARs coming up now and try to get my speed up.

C • Aww... 6

Tuesday Jan 4, 2011 #

11 AM

Mountain Biking 1:02:25 [2] 23.17 km (22.3 kph) +664m
ahr:117 max:156 shoes: Specialized Epic Expert 2010

Malborough and Woodmead.

Av 22.3, Mx 49.8
TE 2.1, 33 Epoc, 511 kcal.

6 PM

Road Running 50:26 [2] 9.25 km (5:27 / km) +136m 5:05 / km
ahr:137 max:180 shoes: Asics Gel Nimbus 2007

Dark skies when I left home. Did a warm-up run to the start of the Sunninghill time trial, but it seems that they're still on holiday. By chance, the few people who did turn up seemed to be almost the entire Sunninghill Chapter of the AR Club. Gate was locked, so ran in the the back way to do 1.5 laps of the TT route with Stijn (Kevin also there). Picked up Jacques during the route. Got back home without getting wet.

TE 1.9, 22 Epoc, 161 kcal.

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