Training Archive: nmulder

MTB - O race (Groenkloof) 1:06:38 [5] *** 23.2 km (2:52 / km) +274m 2:43 / km
spiked:18/18c slept:6.0 weight:77kg shoes: Specialized Epic 2006

First MTB-O race of the season. Had a good ride on a longish course. Posted distance was about 20km, but it turned out to be closer to 24km. Fumbled the map at the start for 20s, then went out hard. Managed to read almost the entire course to #1 as it was a straight-forward long easy leg. Some tough climbs in places, but kept riding the whole way, mostly in big blade. No mistakes apart from 5s at a junction where I started off the wrong way. Good speed to the end, so managed 1st. Brian G 2nd at 1h15 and Alex 1h17 after an early (very) puncture.

Mx 43.2

Map with GPS route (big map error near #14!):

From Orienteering Maps

MTB - O warm up/down 10:00 [3] 2 km (5:00 / km)
shoes: Specialized Epic 2006

Mountain Biking 4:41:00 [3] 95.4 km (2:57 / km)
shoes: Specialized Epic 2006

Ride with Mac, Alex, Rupert, Big John from John's place at Harties. Went out west up the Magalies Valley and then back down along various tracks and the railway. Av 20.7 Mx 50.8

Orienteering (Golden Harvest) 10:00 [1] 1.5 km (6:40 / km)
shoes: Salomon 3D S-Lab Red

Training at Golden Harvest with the Junior Squad. Did a bit of running around with the 3rd exercise.

Training schedule was:
- Line course of about 1.5 km to get the map contact and concentration.
- Map copy race, copying down a course from a Danish map to a blank one, with the maps about 10m apart.
- Interval training, 250-500-750m pyramid with 90s rest between intervals. Raced them off in pairs.

Road Running 46:49 [3] 8.68 km (5:24 / km)
slept:8.0 weight:77kg shoes: Asics Gel Nimbus 2007

Longer run with Alex through Fairland and back via Berario.

Road Running (Randburg TT) 21:02 [4] 5 km (4:12 / km)
shoes: Asics Gel Nimbus 2007

Quickish time trial. Went fast, but not flat out. Breathing and HR were still great at the finish, so it's really the legs that need speedwork. The sports field was soaking wet from all the weeks of heavy rain.

Mountain Biking 1:09:54 [3] 24.19 km (2:53 / km)
shoes: Specialized Epic 2006

Short ride out to Weltevreden Park and back. Av 20.7 Mx 57.7

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

Orienteering (Berario Rec Centre) 5:00 [3] 0.7 km (7:09 / km)
shoes: Salomon 3D Pro green/black #11

Went to Garry's O-training again. Did 2 short exercises.

Road Running (RAC TT) 22:45 [3] 5 km (4:33 / km)
shoes: Asics Gel Nimbus 2007

Started the TT late.

Road Running 27:30 [3] 4.8 km (5:44 / km)
slept:8.0 weight:79kg shoes: Asics Gel Nimbus 2007

Short run through Fairland.

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