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Training Log Archive: nmulder

In the 7 days ending Mar 29, 2010:

activity # timemileskm+m
  Mountain Biking12 29:36:24 330.33(11.2/h) 531.61(18.0/h)
  Total12 29:36:24 330.33(5:23) 531.61(3:20)

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Sunday Mar 28, 2010 #

Mountain Biking warm up/down 20:00 [3] 4.0 km (12.0 kph)
shoes: Specialized Epic Comp 2006

8 AM

Mountain Biking race (Cape Epic) 3:35:18 [5] 60.49 km (16.9 kph)
shoes: Specialized Epic Comp 2006

Stage 8. The usual last day from Oak Valley to Lourensford, however with a slightly more difficult twist by going up Buysepad, adding about 30 mins with no extra distance. Mac started off superb, so we looked liked having a great day, but then took strain on the Buys road. He recovered quickly though and by the Gantouw portage we were moving back up the field. Finished off by winning a good sprint finish again some Brazilians. 53rd and 67th today, which gives us overall after 8 day a final result of 64th Open Men and 84th in the General Classification (total ride time 40h34). This was not the top 50 we were looking for (although due to increased competition, we would have had to revise it to Top 60), but 4 years of little or no mechanical problems in Epic have just caught up with us. Despite my coughing and fever, I was happy with how I felt towards the end. Will try and do a MTB race as soon as I recover to make use of my good fitness. Today's stats were Tm 3:26:09 Av 17.6 Mx 65.2

Saturday Mar 27, 2010 #

Mountain Biking warm up/down 10:00 [3] 2.0 km (12.0 kph)
shoes: Specialized Epic Comp 2006

7 AM

Mountain Biking race (Cape Epic) 5:51:41 [5] 99.06 km (16.9 kph)
shoes: Specialized Epic Comp 2006

Day 7. A cold and windy day, i.e. bliss. A few small sprinkles of drizzle. Got off to a bad start with Mac struggling up the early climbs. Didn't get much better until well past 75km mark. Once again though, had a good finish on the single tracks. (I've been coughing with a mild fever since Day 5 now, but holding it in check). 79th open men and 106th overall. Tm 5:42:51 Av 17.3 Mx 56.5

Friday Mar 26, 2010 #

Mountain Biking warm up/down 10:00 [3] 2.0 km (12.0 kph)
shoes: Specialized Epic Comp 2006

7 AM

Mountain Biking race (Cape Epic) 6:12:38 [5] 117.3 km (18.9 kph)
shoes: Specialized Epic Comp 2006

Stage 6. Another long one from Worcester to Oak Valley in Elgin, including a climb over the Groenlandberg Saddle (very sandy). Fastish start on good roads, but Mac's still battling with stomach pains. It got worse in the hills. Towards the end he recovered so I was pushing hard to stay on the down after Groenlandberg and through the single track into the finish. No mechanicals today!!! Open men 74th and overall 100th, which shows however the slow speed we were doing. Finished well. Tm 6:08:02 Av 19.1 Mx 57.1

Thursday Mar 25, 2010 #

Mountain Biking warm up/down 25:00 [3] 5.0 km (12.0 kph)
shoes: Specialized Epic Comp 2006

Note
(sick)

Sore throat. Been eating too much dust.
12 PM

Mountain Biking race (Cape Epic) 1:40:56 [5] 26.61 km (15.8 kph)
shoes: Specialized Epic Comp 2006

Stage 5, a time-trial. Since we were currently ranked about 88th, we started quite late in the day when it was quite warm (top 30 went ahead of us!). Mac's tyre was replaced overnight, but we had a massive mechanical at 4km into the TT when it exploded (manufacturing defect on the bead). 2 bombs and 2 tubes to get it fixed, thanks mainly to some illegal spectator help. Mac was blown after that and battled up all the hills. The tube got a flat at WP2 (mechanics on hand), so we lost at least 11 mins today (40 + 40 + 10 + 5 + 11 so far on the 5 stages!!!).146th open men and 197 overall, 10 minutes faster would have had us in our usual position. Otherwise a lovely XC-type course. Tm 1:30:30 Av 17.6 Mx 46.5

Wednesday Mar 24, 2010 #

Mountain Biking warm up/down 10:00 [3] 2.0 km (12.0 kph)
shoes: Specialized Epic Comp 2006

7 AM

Mountain Biking race (Cape Epic) 4:47:47 [5] 88.5 km (18.5 kph)
shoes: Specialized Epic Comp 2006

Stage 4. The first so-called 'shorter' day. Previous 3 days were extremely tough, so this was a nice break. It also had nice cool weather and a good breeze from behind as we rode from Ceres to Worcester. Picked up Mac's bike at the start to find a rear flat. Pumped it up and seemed to hold, but by WP1 it was deflating (our start this morning was only so-so). Lost about 5 mins in WP1 putting in a tube with the help of the mechanics. Then slowly started going about pulling the field in again. Lots of short ups and downs today on XC type-terrain. We made steady progress all the way through to the finish, making sure that we finished very strongly. First day that I felt stronger than Mac. 50th open men and 63rd overall. Tm 4:40:05 Av 19.2 Mx 73.0 (wow! - on the tar out of Ceres).

Tuesday Mar 23, 2010 #

Mountain Biking warm up/down 10:00 [3] 2.0 km (12.0 kph)
shoes: Specialized Epic Comp 2006

7 AM

Mountain Biking race (Cape Epic) 6:03:04 [5] 122.65 km (20.3 kph)
shoes: Specialized Epic Comp 2006

Stage 3, another loop around Ceres today, this time to the E and N. (Route changed last week due to land-owner issues). We got off to another great start and held it for 45km. Thereafter I slowed down a bit and the leading ladies got away. Very, very hot day (well into the 30's), so I was suffering. Ate and drank well though, which saw up do a good speed from 90km (after a big climb) to the finish, moving us up places. We were 51st open men and 66th overall, so much nicer. There was some horrible sand towards the end. Tm 6:00:05 Av 20.4 Mx 73.5

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