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Training Log Archive: nmulder

In the 7 days ending Jun 3, 2007:

activity # timemileskm+m
  Trail Running3 5:31:36 28.73(11:33) 46.23(7:10) 1537
  Mountain Biking2 5:11:32 64.29(12.4/h) 103.47(19.9/h) 1336
  Paddling3 3:32:35 20.63(10:18) 33.2(6:24)
  Road Running2 1:39:52 11.56(8:38) 18.6(5:22) 205
  Track / Speed Work2 1:30:00 3.04(29:34) 4.9(18:22)
  Gym1 1:30:00
  Total7 18:55:35 128.25 206.4 3078
averages - sleep:6.5 weight:79kg

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Sunday Jun 3, 2007 #

Trail Running 3:16:04 [3] 25.2 km (7:47 / km) +1040m 6:27 / km
slept:9.0 weight:80kg shoes: Salomon 3D Pro black #6

1000 - Ran the overnight hiking trails at Suikerbosrand. Chilly morning, but nice and quiet out there - no other hikers until just before the finish! Went out east first from the admin buildings, then around the mountain above the grassy plains before coming back past Springbok hut and back on the day trails.

Paddling (Emmarentia Dam) 1:13:00 [3] 11.5 km (6:21 / km)
shoes: K2 (Foxbat)

1615 - Paddled 10 long laps of Emmies with Sam in the Foxbat.

Saturday Jun 2, 2007 #

Mountain Biking race (Legend Gorge MTB Race) 4:19:43 [5] 87.04 km (20.1 kph) +1336m
slept:5.0 shoes: Specialized Epic Comp 2006

0900 - Entabeni Game Reserve, Limpopo. Left 5am for the 270km drive to Entabeni. Luckily it was a late am start, particularly since overcast conditions and a chill wind were also present. Small turnout of about 50 riders on the classic distance event, advertised as 70km and corrected to 75km at race briefing. After start I settled down into 13th and then 10th position. Started noting that each km board was exactly 1.18km on my odometer and thus started planning for a longer race than expected. Caught Brian Gardner for 9th just before the big concrete downhill off the Waterberg escarpment (2000ft in 2km) and re-passed him at the bottom. Then settled into 8th for the tough cycle through the lower reserve. Lots of sand, single track, game viewing, and incredibly lonely, I think I did 25km without seeing a rider or marshal! We then went back up the escarpment on the same concrete track (had to walk about 50%) before I caught 7th and then Ryan Hodierne for 6th. Just missed 4-5 by about 3 mins! Lovely race, very beautiful and quite, as well as challenging. Didn't mind the extra distance either. Av 20.3 Mx 50.7

Friday Jun 1, 2007 #

Mountain Biking 51:49 [2] 16.43 km (19.0 kph)
shoes: Specialized Epic Comp 2006

0900 - Rode from Linden with Liz through to Delta Park, the Spruit, Emmarentia and home. Had my bike serviced at summit earlier this week, so needed to ensure that all wa smooth before tomorrow's race. It is. Av 19.0 Mx 42.6

Thursday May 31, 2007 #

Trail Running long (Protea Ridge) 2:03:40 [3] 19.03 km (6:30 / km) +464m 5:48 / km
slept:6.0 weight:77kg shoes: Salomon 3D Pro black #6

0645 - A long run in the Protea Ridge area with water bladder... need to start getting used to weight on my back again. Calves felt reasonably fine.

Paddling (Emmarentia Dam) 55:00 [3] 9.2 km (5:59 / km)
shoes: K2 (Foxbat)

1615 - Paddled 8 long laps with Mac in the Foxbat. Lots of yakking, so went very quickly.

Paddling warm up/down (Emmarentia Dam) 10:00 [2] 1.5 km (6:40 / km)
shoes: K2 (Foxbat)

1715 - Warm up with Ryno before TT.

Paddling (Dabs TT) 54:35 [5] 10.0 km (5:28 / km)
shoes: K2 (Foxbat)

1730 - Paddled TT with Ryno in the Foxbat. I burnt out on lap 6... were going quite strong until then.

Wednesday May 30, 2007 #

Trail Running warm up/down (Emmarentia Dam) 11:52 [2] 2.0 km (5:56 / km) +33m 5:29 / km
shoes: Asics Gel Nimbus 2004

1630 - Easy shorter loop of Emmarentia with Alex as a warm up for hills runs.

Track / Speed Work hills (Emmarentia Dam) 30:00 [5] 1.3 km (23:05 / km)

1700 - strides and stretching before 6 x short hills (130m) with jog back down.
21.93, 21.86, 22.73, 24.10, 21.37, 21.95
Short jog as a warm down as well.

Tuesday May 29, 2007 #

Gym (PF Roodepoort) 1:30:00 [3]
weight:80kg

0800 - Quite a hard session, focusing on legs and core, but also trying to improve shoulder strength (left shoulder still sore from MTB fall in October last year).

Road Running (Florida TT) 38:17 [3] 8.0 km (4:47 / km) +22m 4:43 / km
shoes: Asics Gel Nimbus 2004

1800 - Started well, but eased off after 2km... my legs are tired and particularly sore.

Monday May 28, 2007 #

Road Running 1:01:35 [2] 10.6 km (5:49 / km) +183m 5:21 / km
slept:6.0 weight:78kg shoes: Asics Gel Nimbus 2004

0630 - Run with Liz along the lower slopes of Northcliff hill before swinging through Berario.Not as cold as the last few days this morning.

Paddling (Emmarentia Dam) 20:00 [1] 1.0 km (20:00 / km)

1100 - Tested a CS Maxi and a Thruster out on the water. Just did a few circles around the buoy and a few quick strokes along the shore. Am going to replace my Speed, as it is too unstable for my needs. It's the sort of boat you need to paddle 5 times a week before you stop falling out in it. Preferred the CS Maxi's hull shape, but will see if there is anything with a stronger deck / frame with such a hull.

Track / Speed Work (Wits) 1:00:00 [5] 3.6 km (16:40 / km)
weight:80kg shoes: Asics Gel Nimbus 2004

1630 - 800m warm up, stretching and strides.
Then did 2 sets of 4 x 300m with 3, 2 and 1 minute intervals. 5 mins between sets.

56.39, 57.54, 1.00.27, 1.00.36 and
56.35, 56.51, 55.05, 59.61

Much better on the 2nd set after I'd loosened up and my stride was more comfortable.

400m warm down and stretching.

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