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Training Log Archive: nmulder

In the 31 days ending May 31, 2007:

	activity	#	time	miles		km		+m
	Mountain Biking	9	19:11:55	227.98	(11.9/h)	366.9	(19.1/h)	3202
	Paddling	5	7:31:35	41.76	(10:49)	67.2	(6:43)
	Road Running	10	7:29:38	54.56	(8:14)	87.8	(5:07)	787
	Track / Speed Work	8	6:40:00	16.84	(23:45)	27.1	(14:46)
	Trail Running	6	6:29:15	37.98	(10:15)	61.13	(6:22)	1591
	Gym	3	3:45:00
	Orienteering	2	1:58:53	9.28	(12:48)	14.94	(7:57)	535	28 /	35c	80%
	Total	26	53:06:16	388.4		625.07		6115	28 /	35c	80%
averages - sleep:7.3 weight:78kg

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Thursday May 31, 2007 #

Trail Running long (Protea Ridge) 2:03:40 [3] 19.03 km (6:30 / km) +464m 5:48 / km
slept:6.0 weight:77kg shoes: Salomon 3D Pro black #6

0645 - A long run in the Protea Ridge area with water bladder... need to start getting used to weight on my back again. Calves felt reasonably fine.

Paddling (Emmarentia Dam) 55:00 [3] 9.2 km (5:59 / km)
shoes: K2 (Foxbat)

1615 - Paddled 8 long laps with Mac in the Foxbat. Lots of yakking, so went very quickly.

Paddling warm up/down (Emmarentia Dam) 10:00 [2] 1.5 km (6:40 / km)
shoes: K2 (Foxbat)

1715 - Warm up with Ryno before TT.

Paddling (Dabs TT) 54:35 [5] 10.0 km (5:28 / km)
shoes: K2 (Foxbat)

1730 - Paddled TT with Ryno in the Foxbat. I burnt out on lap 6... were going quite strong until then.

Wednesday May 30, 2007 #

Trail Running warm up/down (Emmarentia Dam) 11:52 [2] 2.0 km (5:56 / km) +33m 5:29 / km
shoes: Asics Gel Nimbus 2004

1630 - Easy shorter loop of Emmarentia with Alex as a warm up for hills runs.

Track / Speed Work hills (Emmarentia Dam) 30:00 [5] 1.3 km (23:05 / km)

1700 - strides and stretching before 6 x short hills (130m) with jog back down.
21.93, 21.86, 22.73, 24.10, 21.37, 21.95
Short jog as a warm down as well.

Tuesday May 29, 2007 #

Gym (PF Roodepoort) 1:30:00 [3]
weight:80kg

0800 - Quite a hard session, focusing on legs and core, but also trying to improve shoulder strength (left shoulder still sore from MTB fall in October last year).

Road Running (Florida TT) 38:17 [3] 8.0 km (4:47 / km) +22m 4:43 / km
shoes: Asics Gel Nimbus 2004

1800 - Started well, but eased off after 2km... my legs are tired and particularly sore.

Monday May 28, 2007 #

Road Running 1:01:35 [2] 10.6 km (5:49 / km) +183m 5:21 / km
slept:6.0 weight:78kg shoes: Asics Gel Nimbus 2004

0630 - Run with Liz along the lower slopes of Northcliff hill before swinging through Berario.Not as cold as the last few days this morning.

Paddling (Emmarentia Dam) 20:00 [1] 1.0 km (20:00 / km)

1100 - Tested a CS Maxi and a Thruster out on the water. Just did a few circles around the buoy and a few quick strokes along the shore. Am going to replace my Speed, as it is too unstable for my needs. It's the sort of boat you need to paddle 5 times a week before you stop falling out in it. Preferred the CS Maxi's hull shape, but will see if there is anything with a stronger deck / frame with such a hull.

Track / Speed Work (Wits) 1:00:00 [5] 3.6 km (16:40 / km)
weight:80kg shoes: Asics Gel Nimbus 2004

1630 - 800m warm up, stretching and strides.
Then did 2 sets of 4 x 300m with 3, 2 and 1 minute intervals. 5 mins between sets.

56.39, 57.54, 1.00.27, 1.00.36 and
56.35, 56.51, 55.05, 59.61

Much better on the 2nd set after I'd loosened up and my stride was more comfortable.

400m warm down and stretching.

Sunday May 27, 2007 #

Event: NASREC Short Course Series

Orienteering race (NASREC) 22:05 [5] *** 4.29 km (5:09 / km) +40m 4:55 / km
spiked:15/17c slept:8.0 weight:78kg shoes: Salomon 3D Pro black #6

0915 - A new map, mostly car park / simple park land, but one that could become great if the AR Club maps the inside of the National Show Grounds. I had a good run, can definetely see my improvement, but not fast enough to match Dylan and Alex as yet. Dylan was Dsq'ed for mispunching, Alex lost time visiting incorrect controls, but still beat me by 35s. I had 1 big mistake, when tiger-lining a control and thinking I'd run straight over a road that turned out to be an impassable cliff without tag lines. Nice, cool conditions for the run. I finished 2nd in the end.

Paddling (Klip River) 1:27:00 [3] 19.0 km (4:35 / km)
shoes: K2 (Foxbat)

1200 - Me and Colin Sindle went down the Klip after orienteering in the Foxbat. Started at Henley weir and shot all down to Dave's Farm. Fractionally lower water level than last week, but still a nice easy river with no real tree blocks. Very forgiving level, but we didn't make any mistakes anyway.

Saturday May 26, 2007 #

Mountain Biking race (Magalies Monster) 4:03:02 [5] 71.12 km (17.6 kph) +1442m
slept:6.0 weight:79kg shoes: Specialized Epic Comp 2006

0800 - ATKV Buffelspoort. Arrived early at the start (1h10 drive) and then tried to avoid the cold (7'C at start, but -1'C in Joburg!). On the startline me and Ian Adams were the only ones without cold weather clothing, but it paid off, as I wasn't cold even in the first few kms. Dropped to 30ish quite soon after the start, but then realed them in, especially in Mountain Sanctuary park. The course was probably the most technical I've ridden yet, with lots of tight turns on the rock-strewn hiking paths. I'd moved up to 15th by the time we summited Breedt's Nek. I caught a few more positions once we were off the mountain again. The 45km joined with us about 10kms from the finish and it became a bit of a challenge to pass the mid-field riders. Finished 11th (5 SM - again), just 1 place and 3 mins behind Ian. Quite a few other AR club members present. Av 17.5 Mx 59.1

Friday May 25, 2007 #

Trail Running (Protea Ridge) 1:34:15 [3] 14.2 km (6:38 / km) +290m 6:01 / km
slept:6.0 weight:77kg shoes: Salomon 3D Pro black #6

0700 - Parked at the shopping centre and ran in the Protea ridge area. Nice cool morning, but not too cold any longer. Still superb trail running on the jeep tracks. Ran with Liz, going ahead often and then jogging back, approx. 600m more than her.

Thursday May 24, 2007 #

Mountain Biking 1:10:18 [3] 20.62 km (17.6 kph)
slept:7.0 weight:78kg shoes: Specialized Epic Comp 2006

0800 - Rode through Weltevreden Park, Boskruin with Liz. Av 17.5 Mx 45.5

Paddling (Emmarentia Dam) 1:15:00 [3] 11.5 km (6:31 / km)
weight:79kg shoes: K2 (Foxbat)

1620 - Paddled on Emmies with Sam in the Foxbat. 10 long laps of 1.15km each.

Wednesday May 23, 2007 #

Road Running 51:39 [2] 9.2 km (5:37 / km) +131m 5:14 / km
slept:8.5 weight:78kg shoes: Asics Gel Nimbus 2004

0900 - A nice cool morning for a run through Berario and Fairland with Liz.

Trail Running (Emmarentia) 24:02 [3] 4.9 km (4:54 / km) +39m 4:43 / km
weight:77kg shoes: Salomon 3D Pro black #6

1630 - The old AR club TT with Alex as a warm up for hill runs. Nice easy pace - tried to do 5min/km

Track / Speed Work hills (Emmarentia) 30:00 [5] 1.9 km (15:47 / km)
shoes: Salomon 3D Pro black #6

1700 - Hill runs with jog back down to bottom.
5 x short (115m) hills
23.38, 24.70, 23.38, 23.04, 22.75
5 min rest
3 x long (265m) hills
1.02.42, 1.03.54, 1.00.55
500m warm down

Tuesday May 22, 2007 #

Gym (PF Roodepoort) 1:10:00 [3]

0800 - Very quite at the gym this morning. Probably due to the 0'C outside... and the +/-14'C inside (they still had the aircon running). Am going to start focusing more on leg strength, balanced obviously with upper and core.

Note

Was going to run the 8km Florida TT tonight, but the 6pm start would have been just way to cold for a South African given the max temp of 8'C today.

Monday May 21, 2007 #

Road Running 21:19 [2] 3.7 km (5:46 / km) +44m 5:26 / km
slept:10.0 weight:77kg shoes: Asics Gel Nimbus 2004

0800 - Short, easy jog through Berario with Liz to loosen up after the weekend.

Track / Speed Work (Wits) 50:00 [5] 4.2 km (11:54 / km)
weight:77kg shoes: Asics Gel Nimbus 2004

1630 - A very cold afternoon. It was 11'C when we started and 5'C when we finished.

1300m warm up, stretching and strides
Pyramid from 100 to 500 and back, 2 min intervals.
100m - 15.11
200m - 34.27
300m - 57.35
400m - 1.27.43
500m - ???
400m - 1.28.72
300m - 59.38
200m - 36.36
100m - 15.21

400m warm down and stretching - very cold by this stage!

Sunday May 20, 2007 #

Road Running race (Panorama Half Marathon) 1:47:15 [3] 21.1 km (5:05 / km) +208m 4:51 / km
slept:6.5 weight:78kg shoes: Asics Gel Nimbus 2004

0700 - Heathway Shopping Centre. The venue was only 4km away from my house and the route got within 400m. Was a double lapper of sorts (10km race as well), with a few extra loops through the suburbs to make up distance. I had a fairish first lap, legs felt heavy after yesterday's cycle, but the route was lovely and the weather was refreshing (cool, with 2 very light sprinkles of rain). The 2nd lap was where the cycle caught up with me. Anyway, good distance training.

Paddling (Klip River) 2:30:00 [2] 15.0 km (10:00 / km)
weight:77kg shoes: K2 (Foxbat)

1340 - The AR Club put together a trip down the Klip River. 8 people (me, Tony H., Sam, Jeremy, Pablo, Gerrard, Colin and Tim Sindle). Tony managed to bruise some ribs at Broken Weir and was hesitant until Sports Grounds where he called it quits. Nice day on the water, cool, but good medium level. Perfect conditions for so many novice trippers. The water level seems to get higher and higher each winter... No swims for me.

Saturday May 19, 2007 #

Mountain Biking race (Mabalingwe Lion Man) 3:31:23 [5] 74.76 km (21.2 kph) +991m
slept:5.5 weight:78kg shoes: Specialized Epic Comp 2006

0800 - My third ride at Mabalingwe. Intended to give my time of last year (3.36) and position (10th) a go, but was a bit daunted on the start line by the massive turn out, including quite a few famous names. Started well, pacing myself for the first 35km, given that all the tuff stuff is in the 2nd half. After 35, I wasn't passed at all by another competitor. Rode the hills fairly well and paced myself excellently, moving up from mid 30s (?) to 13th overall and 5th S.M. Finished 5 min faster than last year, and only 3 slots further down in a much tougher field of competitors. Av 21.1 Mx 46.3 (got to 42km/hr on the flat TT section! - tail wind, with Mr R. Mackintosh sitting in my slip ;-) ). Still the best race in the country, despite hefty entry fee.

Note: Need to leave home at 5am in future. Traffic is quite bad because of the race.

Friday May 18, 2007 #

Trail Running (W.S. Botanical Gardens) 1:10:26 [3] 11.0 km (6:24 / km) +395m 5:26 / km
slept:6.5 weight:78kg shoes: Salomon 3D Pro black #6

0800 - Double lapper around the hiking trail plus additional paths in the valley. Felt okay, but still can't run all the steps to the top of the ridge. Will get there eventually.

Thursday May 17, 2007 #

Mountain Biking 1:54:54 [1] 31.76 km (16.6 kph)
shoes: Specialized Epic Comp 2006

0700 - Ride with Pieter around Northcliff Hill to Alberts Farm, then down the spruit through Emmarentia and past Delta down to Bordeaux scout hall. Back along tar from there. Av 16.5 Mx 47.9

Track / Speed Work (Wits) 50:00 [4] 4.4 km (11:22 / km)
slept:7.5 weight:78kg shoes: Asics Gel Nimbus 2004

1515 - 800m warm-up, stretching and strides.
8 laps of sprinting the bends, running the straights.
14.21
400m warm down and streching.

Felt fine, but my times were a bit slower than they should have been, probably as a result of a fine lunch at 'Le Souffle'. Felt a bit sore after yesterday's gym session as well (abductors), but these were fine-ish after the warm up.

Wednesday May 16, 2007 #

Gym 1:05:00 [3]

0730 - Weight training, mixture of upper, core and lower, with slightly less focus on upper. First session in about a month, so needed to step down 1 eight on certain exercises, particularly standing leg curls. Otherwise not too bad, slightly stiff from last night's TT as I didn't have time to do a proper warm down.

Mountain Biking warm up/down 28:01 [3] 5.13 km (11.0 kph)
shoes: Specialized Epic Comp 2006

1800 - Scouted for 2 and a bit laps of the Mintek course.

Mountain Biking race (Mintek Night Racing) 1:02:54 [5] 23.0 km (21.9 kph) +191m
shoes: Specialized Epic Comp 2006

1845 - There was a big turnout at Mintek, about 40 riders, including a lot of wanna-be juniors. They took off fast after the gun and I caught about half of them slowly through the 1hr race. Managed to do 10 laps in total. Position 4th. More competitive than the last time I raced last year, much dustier as well. Mx 35.2 Av

Splits:
6.15 / 6.25 / 6.20 / 6.13
6.12 / 6.23 / 6.19 / 6.14
6.20 / 6.10

Tuesday May 15, 2007 #

Mountain Biking 1:25:48 [2] 25.17 km (17.6 kph)
slept:7.0 weight:78kg shoes: Specialized Epic Comp 2006

0800 - Easy ride over Northcliff Hill, through Alberts Farm, Albertsville Park, Emmarentia and back via Tana. Av 17.6 Mx 46.8

Road Running (Florida TT) 34:55 [5] 8.0 km (4:22 / km) +21m 4:18 / km
weight:78kg shoes: Asics Gel Nimbus 2004

1800 - Trezona Park. Had a good run, but didn't start off too well. First km was only 4.30ish, 2nd was better, 4.15ish. Was suprised when I went through 4km at 17:41. Only then decided to do the full 8 and to push it hard. Last 2 kms were about 4.03 and 4.04. The time is getting close to my PB of 34.02 set on 29/05/2001. Almost 1 year ago to the day (16/05/2006) I ran 35.04 on this TT.

Monday May 14, 2007 #

Road Running (Fairland) 24:15 [2] 4.2 km (5:46 / km) +62m 5:23 / km
slept:10.0 weight:78kg shoes: Asics Gel Nimbus 2004

0715 - Easy jog around the neighbourhood to loosen up after the weekend.

Note

1hr massage with Bev.

Track / Speed Work (Wits) 1:00:00 [5] 4.5 km (13:20 / km)
shoes: Asics Gel Nimbus 2004

1630 - 900m warm up, stretching and strides.
4 x 800m with 2 min rest.
3.06
3.16
3.24
3.17
400m warm down and stretching.

Felt sore as a result of the weekend's frivolities and the massage this morning. Didn't have a good session, probably could have been about 5-10s faster on each split.

Sunday May 13, 2007 #

Event: Mohales Gate Colour-Coded

Orienteering race (Mogales Gate MM) 1:36:48 [4] *** 10.65 km (9:05 / km) +495m 7:23 / km
spiked:13/18c slept:9.0 weight:78kg shoes: Salomon 3D Pro black #6

0800 - The Mogales Gate colour-coded, incorporating the Mountain Marathon Champs. Brown / Men's Champs. Had a good start over the first before the first of the long legs, where I felt slow. Mantained a fair tempo with no major mistakes and still felt good entering the last section of the course. Was still fairly strong, particularly on the last major climb, where I seem to have strengthened the time gap over the others. Finished first. Garry M +2 min, Alex +7 min, Jeremy +8 min. Happy with the result, as I took the race quite seriously. Now I need to improve my speed more and get rid of the small mistakes (lack of concentration / overconfidence / poor attention to detail). Good planning, maybe 1 or 2 changes would have made for a better course. Not too technical, but still too short for a MM. My belief is that the winning time on the MM and Long-O should be 2h30 like the good old days. 2h15 minimum. That would have put this MM at about 18km - tough, but very doable in this area (best O' in Gauteng).

Saturday May 12, 2007 #

Mountain Biking race (Adoon MTB Classic) 1:58:01 [4] 49.81 km (25.3 kph) +578m
shoes: Specialized Epic Comp 2006

0800 - Bekkers Skool. The race took us east along the Bekkers ridge before going north along the dirt roads at the foot of the Magaliesberge. Although the first section was fun and interesting, this 25km dirt section proved to me a monotonous time trial. I passed 1 guy, no-one caught me, so I was on my own the whole way. At 8km to go it went back to tracks through the game reserve and over the Bekkers ridge back to the school. A bunch caught me just as the fast dirt roads came to an end, but I was somehow able to break away on the technical track. Uninspiring race route, with too little off road sections. Also only 50km instead of the advertised 60km. I had a fair race, not pushing too hard before the Mountain Marathon. Mac finished about 5 mins ahead of me, the winner 14 min. Position 14th. Av 25.2 and Mx 54.7

Thursday May 10, 2007 #

Trail Running (W.S. Botanical Gardens) 1:05:00 [4] 10.0 km (6:30 / km) +370m 5:29 / km
shoes: Salomon 3D Pro black #6

0800 - Did a trail run around the Walter Sisulu Botanical Gardens, 2 reversed laps of the mountain loop as well as various paths in the valley. Nice, tough hill training.

Mountain Biking (D&D Night Ride) 2:18:52 [2] 39.57 km (17.1 kph)
shoes: Specialized Epic Comp 2006

1915 - Night riding with the D&D bunch. Slow, but got a few opportunities to race certain sections against some other riders. Route went from Waterkloof Ridge shopping centre, around Waterkloof, down past Rietvlei and back via Irene. Av 17.1 Mx 44.2

Wednesday May 9, 2007 #

Track / Speed Work (Wits) 1:00:00 [5] 3.6 km (16:40 / km)
shoes: Asics Gel Nimbus 2004

1630 - 800m warm up and stretching.
3 x 200m, 90s rest, 600m, 2min rest.
200 - 33.9
600 - 2.18.44
200 - 36.7
600 - 2.20.28
200 - 35.85
600 - 2.11.8
400m warm down and stretching.

Tuesday May 8, 2007 #

Mountain Biking 1:18:42 [3] 25.96 km (19.8 kph)
shoes: Specialized Epic Comp 2006

1000 - Ride to Emmarentia and Delta with Liz. Pushed hard on some sections. Felt quite good on the bike - first time in over 2 months... Am planning on doing the Adoons MTB race on Saturday, so am now looking forward to it. Av 19.8 Mx 51.1

Road Running (RAC TT) 37:33 [4] 8.0 km (4:42 / km) +116m 4:23 / km
shoes: Asics Gel Nimbus 2004

1745 - Tough run at Old Parks. Felt this morning's bike ride for a few kilometres before I settled down. Felt dead again on the last km.

Monday May 7, 2007 #

Track / Speed Work (Wits) 1:00:00 [5] 3.6 km (16:40 / km)
shoes: Asics Gel Nimbus 2004

1630 - Warm up (800m) and stretching, strides.
6 x 400m with 2 min rest
1.16.68
1.22.47
1.21.90
1.27.15
1.29.65
1.25.69
400m warm down and stretching

Sunday May 6, 2007 #

Note

Organised a club training event. Spent about 40 min hanging out markers in Golden Harvest. Mainly map memory exercise. Good turnout of about 16 club members with social afterwards.

Saturday May 5, 2007 #

Road Running race (Agape 10) 48:33 [3] 10.0 km (4:51 / km)
shoes: Asics Gel Nimbus 2004

0700 - Wonderboom South. 10km road race. First 2km were decent, then I ran out of muscles and plodded the next 6 at about 5min pace. Turned on the gas again for last 2kms, which were both sub 4.30. Very flat and boring route on straight roads. Still feel Epic and Swazi in my legs. Climbed up the hill to Fort Wonderboom as an extended warm down.

Thursday May 3, 2007 #

Road Running (Randburg TT) 24:17 [3] 5.0 km (4:51 / km)
shoes: Asics Gel Nimbus 2004

1745 - Easy run.

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