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Training Log Archive: nmulder

In the 7 days ending Jun 5, 2007:

	activity	#	time	miles		km		+m
	Trail Running	3	5:31:36	28.73	(11:33)	46.23	(7:10)	1537
	Mountain Biking	2	5:11:32	64.29	(12.4/h)	103.47	(19.9/h)	1336
	Paddling	2	3:12:35	20.01	(9:38)	32.2	(5:59)
	Track / Speed Work	2	1:30:00	3.42	(26:20)	5.5	(16:22)
	Gym	1	1:30:00
	Road Running	1	38:27	4.97	(7:44)	8.0	(4:48)	117
	Total	7	17:34:10	121.42		195.4		2990
averages - sleep:6.7 weight:78.5kg

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Tuesday Jun 5, 2007 #

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

0600 - Worked quite hard this morning.

Road Running (RAC TT) 38:27 [4] 8.0 km (4:48 / km) +117m 4:29 / km
shoes: Asics Gel Nimbus 2004

1745 - Arrived with only seconds to spare before the time trial, so did not warm up or anything. Felt it bad over the first few kms therefore, and never really settled down. It felt like I was doing about 30s / km faster than my recorded time, so the training and gym really knocked it out of me today.

C • Stirrup Glen date change 3

Note

Didn't ride with the AR Club Night Ride... wasn't looking forward to the cold and the start - stop scenario.

Monday Jun 4, 2007 #

Track / Speed Work (Wits) 1:00:00 [5] 4.2 km (14:17 / km)
shoes: Asics Gel Nimbus 2004

1630 - 800m warm up, stretches and striding.
5 x 600m with 1m45s rest.
2.18.32
2.22.44
2.24.14
2.20.90
2.14.76
400m warm down and stretching.

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.

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