Training Archive: nmulder

Event: Gauteng Short Course Wits Education Campus
 

Orienteering warm up/down 5:00 [3] 1 km (5:00 / km)
shoes: Salomon 3D S-Lab Red

Warm up around the campus track.

Orienteering race (Wits College of Ed) 17:39 [4] *** 3.2 km (5:31 / km)
spiked:18/19c slept:7.5 weight:79kg shoes: Salomon 3D S-Lab Red

Short Course Race at Wits Ed Campus. Good run, trying to push the pace, but still finished with energy left. Legs just aren't fast enough. 4th place in a close battle. Garry 16:58, Brad 17:23, Jeremy 17:38, me, and Michael C just 3 secs behind. Am reasonably happy given the lack of speed work in my training till date.

From Orienteering Maps

MEN - Splits

Mountain Biking (Barberton MTB Challenge) 4:05:11 [3] 75 km (3:16 / km) +1724m 2:56 / km
shoes: Specialized Epic 2006

I entered and started the 120km, but cut-off to finish at the 75km mark. I had a fair start, staying with the lead bunch till the end of the tar (supposedly a neutral section, but we averaged over 50km/hr through town). Dropped into a steady pace thereafter for the 15km climb. Cool overcast weather, with us hitting the cloud mist and drizzle at 1300m, so more or less great riding conditions. I was doing well till about 35km where I went to bits. Started loosing places as I just got very tired, the after-effects of the last two weekends. Otherwise a superb course, very interesting. The first 30km are up, with the remainder more or less down. Some spectacular scenery and great riding tracks. 7 waterpoints for 75km!

Stats: Tm 4:01:32 Dst 74.6 Av 18.5 Mx 66.2

Road Running 28:10 [3] 5.1 km (5:31 / km)
shoes: Asics Gel Nimbus 2007

Run through Berario and Fairland.

Mountain Biking 1:06:58 [3] 24.76 km (2:42 / km)
shoes: Specialized Epic 2006

Short ride out to Sharonlea. New rear tyre, have changed it from a Maxxis Crossmark to a Monorail. Felt like it had better rolling resistance, but at same time should also have better grip in cornering and mud. Av 22.1 Mx 63.3

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

Gym (Bio) 1:00:00 [3]
weight:79kg