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Training Log Archive: nmulder

In the 7 days ending Feb 6, 2011:

activity	#	time	miles		km		+m
Adventure Racing	1	3:17:22	28.21	(7:00)	45.4	(4:21)	746
Gym	2	2:00:00
Hiking	1	1:00:00	1.55	(38:37)	2.5	(24:00)
Mountain Biking	1	58:24	12.32	(12.7/h)	19.82	(20.4/h)	609
Trail Running	1	34:16	4.97	(6:54)	8.0	(4:17)	58
Total	6	7:50:02	47.05		75.72		1413

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Sunday Feb 6, 2011 #

9 AM

Hiking (Kloofendal) 1:00:00 [1] 2.5 km (24:00 / km)
shoes: Salomon 3D S-Lab Red/Yel #2

Put out controls for the ROC training course at Kloofendal.

Saturday Feb 5, 2011 #

8 AM

Adventure Racing race (Trail run) 20:10 [4] 4.0 km (5:03 / km) +60m 4:41 / km
ahr:168 shoes: Salomon 3D Pro khaki #12

Senseless Summer AR held at Ezemvelo Nature Reserve. Raced with Mac as Team Cyanosis.

First leg, a 4km trail run to pick up the rest of the maps. Took the shorter route choice to the 1st PC, but it was misplaced. Not in our favour, so we had to do some catch-up. Got back into the lead by the end of the leg.

TE 3.8, 147 Epoc, 2190 kcal.

Bike stats: Tm 1.47.06, Dst 34.15, Av 19.1, Mx 40.4

Adventure Racing race (Mountain Bike) 1:02:40 [4] 20.0 km (3:08 / km) +217m 2:58 / km
ahr:151 shoes: Specialized Epic Expert 2010

Lovely MTB leg through some grasslands. A bit of a hilly section by the Wilge River. Pushed hard to keep a lead gap.

Adventure Racing race (Trail run) 54:19 [4] 7.0 km (7:46 / km) +143m 7:02 / km
ahr:150 shoes: Salomon 3D Pro khaki #12

2nd run leg. A trail run along a hiking trail with a bit of cross-country.

Adventure Racing race (Mountain Bike) 1:00:13 [4] 14.4 km (4:11 / km) +326m 3:45 / km
ahr:138 shoes: Specialized Epic Expert 2010

Final MTB and Tubing section across the nearby dam. MTB was fast and fun, with a single portage. Got held up at the zip line / tubing by another teams equipment malfunction. Kept the lead the whole way for the win.

Beautiful area with lots of game. Good area for a Rogaine.

Wednesday Feb 2, 2011 #

8 AM

Gym 1:00:00 [3]

8 PM

Trail Running race (Kinetic Night Trail) 34:16 [5] 8.0 km (4:17 / km) +58m 4:08 / km
ahr:165 max:179 shoes: Salomon 3D S-Lab Red/Yel #2

Held at Randpark Golf Course. Same course as last time. Had a fast start and then settled down. Had a poor patch around 5km mark. Otherwise felt comfortable the whole way. Finished about 12-15th.

TE 4.1, 180 Epoc, 466 kcal.

Tuesday Feb 1, 2011 #

8 AM

Mountain Biking 58:24 [1] 19.82 km (20.4 kph) +609m
ahr:107 max:139 shoes: Specialized Epic Expert 2010

One of the slowest rides ever. Legs a bit tired from the weekend, so took it easy. Out to Midrand and Vorna Valley areas.

Av 20.3, Mx 57.1

TE 1.3, Epoc 9, 339 kcal.

Monday Jan 31, 2011 #

9 AM

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

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