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Training Log Archive: nmulder

In the 7 days ending Mar 23, 2008:

activity

time

miles

Mountain Biking

8:41:24

114.05

(13.1/h)

183.55

(21.1/h)

Gym

2:55:00

Road Running

2:04:46

15.1

(8:16)

24.3

(5:08)

Paddling

1:59:57

12.18

(9:51)

19.6

(6:07)

Total

15:41:07

141.33

227.45

4:20

0:00

» now

Sunday Mar 23, 2008 #

Mountain Biking race (The Country MTB Challenge) 2:06:11 [4] 55.39 km (26.3 kph)
shoes: Specialized Epic Comp 2006

0830 - Flat course next to the Klip River and Walkerville mountains. Lots of high speed dirt road, so there were plenty of roadies who came flying past. Rode with Mac at about 90% pace, going a fraction slower on the 2nd lap. Some puddles lying around. Fairly decent course with some nice singletrack in places, but not one to do every year. Av 26.3 Mx 43.3

P.s. Once again, a race organiser who can't measure distance... 55km instead of the advertised 60km.

Note

That's it. No more MTB training until I get down to Knysna for the Cape Epic. The prologue (17km) takes place on Friday, with Day 1 on Saturday. Will pack down my bike tomorrow. It's in great condition at the moment, so looking forward to racing it. Chain needs a touch of lube...

Saturday Mar 22, 2008 #

Gym (PF Roodepoort) 1:25:00 [3]

1200 - Mixed, with emphasis on core.

Paddling (Emmarentia) 1:00:00 [3] 9.6 km (6:15 / km)
shoes: K1 (CS Maxi)

1700 - 8 long laps of the dam. Nice and cool weather.

Friday Mar 21, 2008 #

Mountain Biking 3:35:53 [3] 63.48 km (17.6 kph)
shoes: Specialized Epic Comp 2006

0700 - Rode to Mac's house, then we went onto Potgieter, up the oxwagon pass and into Protea 4x4. After a loop there, followed the Uge AR course, coming back along Ontdekkers and down Golf Club Terrace.Quite tired after 2.5 hours already. Av 17.6 Mx 70.3

C • This year compared to last year 2

Road Running 45:01 [3] 8.47 km (5:19 / km)
shoes: Asics Gel Nimbus 2004

1800 - Nice and quiet run with no traffic - the best part of holidays. Out through Berario, Acacia, back along Herder and Wyoming. Stiff to start, but loosened up nicely after 10 minutes. Felt good along Acacia.

Thursday Mar 20, 2008 #

Mountain Biking 1:15:21 [3] 25.92 km (20.6 kph)
shoes: Specialized Epic Comp 2006

0745 - Out through Linden, Greenside and Zoo Lake. Back the short way. All tar again. Av 20.6 Mx 45.2

Paddling (Dabs TT) 59:57 [3] 10.0 km (6:00 / km)
shoes: K1 (CS Maxi)

1745 - Had a strong start to the time trial, completing the first 5 in 28.05. Slowed in the 2nd half, particularly on the last 2 laps which were a big blowout.

Wednesday Mar 19, 2008 #

Mountain Biking 1:43:59 [3] 38.76 km (22.4 kph)
shoes: Specialized Epic Comp 2006

0730 - The rain finally stopped last night. Roads were mostly dry this morning for the bike ride, where I kept to the tar. I wouldn't have liked the bike wash afterwards if I'd gone off road. Went through Fairland, Weltevreden Park and up onto the hills at Florida. Then across to Princess Crossing and back along the railway. Down Potgieter and through Weltevreden again. Av 22.3 Mx 50.2

Road Running 31:09 [3] 5.97 km (5:13 / km)
shoes: Asics Gel Nimbus 2004

1700 - Run through Fairland.

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

1830 - Busy tonight, therefore did less weights and more core strength exercises.

Tuesday Mar 18, 2008 #

Road Running 31:18 [3] 5.86 km (5:20 / km)
shoes: Asics Gel Nimbus 2004

0800 - Shortish run in the rain.

Road Running (Florida TT) 17:18 [3] 4.0 km (4:20 / km)
shoes: Asics Gel Nimbus 2004

1800 - Originally planned on doing the 8km, but decided half way to rather do a fast-4 than an average-8. Splits were roughly 4.30, 4.20, 4.23 and 4.05. Quite happy with this as I ran the TT as my first speed session since injury. The rain stopped just before TT started, first break in the weather for 3 days!

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