Training Log Archive: nmulderIn the 7 days ending Apr 18, 2011:
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Monday Apr 18, 2011 #
9 AM
Gym (Bio) 1:00:00 [3]
6 PM
Paddling (Emmarentia) 1:03:00 [2] 11.0 km (5:44 / km)
shoes: K2 (Renegade)
Paddling in the cold with Jane. Nice decent pace. Laps seem to go faster at night.
The 3000m squad time trial was postponed - waterlogged pitch. Moved to next week.
The 3000m squad time trial was postponed - waterlogged pitch. Moved to next week.
Sunday Apr 17, 2011 #
Event: Gauteng Sprint 5 - UJ Campus
8 AM
Adventure Racing race (Kinetic Amazingwe) 1:35:57 [3] 22.3 km (4:18 / km) +405m 3:57 / km
ahr:145 max:171 shoes: Specialized Epic Expert 2010
Raced as Team First Ascent Cyanosis with Nathan and Jane. Lots of heavy rain yesterday, so extremely muddy! Still nice, cool and overcast though.
Race started with a 1km urban sprint-o around the Amazingwe resort. Lots of fun, and it gave us a clean gap going onto the first MTB leg down to Harties. By chance, we ended up riding the exact same tracks as we ran in our team training two weeks ago. Slippery mud, overgrown grass, but fun. Did a quick paddle on the dam and saw that we had about a 4 min lead on a chasing pack of about 5 teams. Route back to Amazingwe was also fun with lots of sticky mud in places. Had to pick up the bike (+2kg of mud) and run for about 50m at one place. Final leg was a short 3km trail run on the hiking trail, with a long 100m+ flying fox over a valley.
Came home with about a 7 min lead over PJ and Johan. Good race, good teamwork. Looking forward to Expedition Africa.
Bike Stats: Tm 0:58:34, Dst 18.11, Av 18.5, Mx 46.5
Brand new S-works MTB shoes (in white!) are no longer brand new.
TE 3.3, Epoc 108. 1081 kcal.
Race started with a 1km urban sprint-o around the Amazingwe resort. Lots of fun, and it gave us a clean gap going onto the first MTB leg down to Harties. By chance, we ended up riding the exact same tracks as we ran in our team training two weeks ago. Slippery mud, overgrown grass, but fun. Did a quick paddle on the dam and saw that we had about a 4 min lead on a chasing pack of about 5 teams. Route back to Amazingwe was also fun with lots of sticky mud in places. Had to pick up the bike (+2kg of mud) and run for about 50m at one place. Final leg was a short 3km trail run on the hiking trail, with a long 100m+ flying fox over a valley.
Came home with about a 7 min lead over PJ and Johan. Good race, good teamwork. Looking forward to Expedition Africa.
Bike Stats: Tm 0:58:34, Dst 18.11, Av 18.5, Mx 46.5
Brand new S-works MTB shoes (in white!) are no longer brand new.
TE 3.3, Epoc 108. 1081 kcal.
Friday Apr 15, 2011 #
Note
(rest day)
First one since Wartrail.
Thursday Apr 14, 2011 #
5 PM
Trail Running (Emmarentia) 26:30 [2] 4.8 km (5:31 / km) +34m 5:20 / km
ahr:117 max:135 shoes: Salomon 3D S-Lab Red/Yel #2
Short easy loop around Emmies.
TE 1.5, Epoc 13, 190 kcal.
TE 1.5, Epoc 13, 190 kcal.
6 PM
Paddling (Dabs TT) 52:30 [4] 10.0 km (5:15 / km)
shoes: K2 (Renegade)
Paddled K2 with Jane. Just a fraction slower than the last few weeks with Nathan (8 secs) and Brian (2 secs). That's now 3 time trials in a row within 8 secs and the 4th fastest ever.
Wednesday Apr 13, 2011 #
8 AM
Gym (Bio) 1:00:00 [3]
Tuesday Apr 12, 2011 #
7 PM
Orienteering race (Metrogaine) 1:34:12 [2] 16.4 km (5:45 / km) +236m 5:22 / km
ahr:127 max:157 shoes: Salomon Crossmax Red #1
AR.co.za's 10th birthday was celebrated with a Rogaine around the streets of Rivonia. Multiple choice questions at about 30 different check points.
Jane and I teamed up and got to about 2/3rd of them. Nathan got almost everything. 2nd and 1st places for the team! Lots of fun. Found a few new routes to ride now.
TE 2.2, Epoc 37, 484 kcal.
Jane and I teamed up and got to about 2/3rd of them. Nathan got almost everything. 2nd and 1st places for the team! Lots of fun. Found a few new routes to ride now.
TE 2.2, Epoc 37, 484 kcal.
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