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Training Log Archive: nmulder

In the 31 days ending Mar 31, 2008:

activity	#	time	miles		km		+m
Mountain Biking	16	48:35:07	530.39	(10.9/h)	853.58	(17.6/h)	8373
Gym	5	7:20:00
Road Running	7	4:29:55	31.61	(8:32)	50.87	(5:18)
Paddling	3	3:12:57	19.64	(9:50)	31.6	(6:06)
Orienteering	2	38:01	3.97	(9:34)	6.39	(5:57)	50
Trail Running	1	32:31	3.29	(9:52)	5.3	(6:08)
Total	25	64:48:31	588.9		947.74		8423

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Monday Mar 31, 2008 #

Mountain Biking race (Cape Epic) 6:12:40 [4] 129.0 km (20.8 kph) +2340m
shoes: Specialized Epic Comp 2006

0700 - Calitzdorp Spa to Riversdale. We went up Rooiberg Pass soon after the start, where Mac took strain. Definitely not an early morning climber. Then into the rolling landscape of the Little Karoo, however, we didn't seem to make up many positions. Mac's shock also gave trouble. Final downhill tar section saw me getting blown off the back again. Unremarkable day from a results position, amazing how much time you can loose when not pushing hard. I didn't feel too great at any stage due to recovery from heat exhaustion yesterday. Satge 115th and 166th. Overall 93rd and 129th. Tm 6.01.47 Dst 123.61 Av 20.5 Mx 63.4

Sunday Mar 30, 2008 #

Mountain Biking race (Cape Epic) 7:13:23 [4] 137.0 km (19.0 kph) +2518m
shoes: Specialized Epic Comp 2006

0700 - Saasveld to Calitzdorp Spa. In general, had a better day. Mac started off slow up the first big climb of the day, Montagu Pass over the Outaniekwa. We picked up speed and places on the other side in the little Karoo and were feeling perfect when we started the day's monster climb up Gamkaberg at the 100km mark (700m climb). Got to the top okay, but we had the most severe downhill ever experienced on the other side. Very high temps (35+) and the technical / mental concentration blew me, made worse by trying to hold onto a fast bunch for the last flat 10km. Suffered a bit of heat exhaustion here from which I did not recover overnight. Stage 81st and 115th. Overall 83rd and 119th. Tm 7.04.22 Dst 135.65 Av 19.1 Mx 60.8

Saturday Mar 29, 2008 #

Mountain Biking race (Cape Epic) 6:47:22 [4] 123.0 km (18.1 kph) +3091m
shoes: Specialized Epic Comp 2006

0700 - Knysna to Saasveld near George. Started off well (B-batched) but took strain from about 40km already. We were pacing ourselves, but things didn't click perfectly. Went through worst patch at about 90km. I think my race nutrition was lacking. Finished better again, but lower down the rankings than we would have liked. After Prologue (75th Men, 92 overall), today was a bit of a drop in the rankings (88 / 130) to be 86th men and 126th overall in the General Classification. Tm 6.41.05 Dst 122.94 Av 18.3 Mx 65.3

Friday Mar 28, 2008 #

Mountain Biking race (Cape Epic) 43:15 [5] 15.0 km (20.8 kph) +424m
shoes: Specialized Epic Comp 2006

1037 - The Prologue for the Cape Epic held at Pezula near Knysna. Nice and fun (short as well). Had a good ride, finishing 92nd, but high relative to the ladies teams. This meant that competition was a lot tougher than the previous year, with approximately double the number of Pro teams. Our initial goal of Top 50 would seriously need to be revised. Tm 43.52, Dst 14.51, Av 19.8, Mx 49.2

Mountain Biking warm up/down 1:15:00 [2] 22.0 km (17.6 kph)
shoes: Specialized Epic Comp 2006

Rode to and from Pezula from central Knysna as a warm-up and warm-down.

Thursday Mar 27, 2008 #

Mountain Biking 1:24:41 [1] 24.88 km (17.6 kph)
shoes: Specialized Epic Comp 2006

1030 - Easy training ride around Knysna to test the bike out. Av 19.6 Mx 47.0

Wednesday Mar 26, 2008 #

Note

Flying down to George for the Cape Epic. 9 Days of hell coming up... Gotta love it.

C • I'm envious... 2

Monday Mar 24, 2008 #

Trail Running (Walter Sisulu BG) 32:31 [2] 5.3 km (6:08 / km)
shoes: Salomon 3D Pro grey #8

0900 - Very easy run around Walter Sisulu gardens, followed by a bit of stretching.

Sunday Mar 23, 2008 #

Mountain Biking race (The Country MTB Challenge) 2:06:11 [4] 55.39 km (26.3 kph)
shoes: Specialized Epic Comp 2006

0830 - Flat course next to the Klip River and Walkerville mountains. Lots of high speed dirt road, so there were plenty of roadies who came flying past. Rode with Mac at about 90% pace, going a fraction slower on the 2nd lap. Some puddles lying around. Fairly decent course with some nice singletrack in places, but not one to do every year. Av 26.3 Mx 43.3

P.s. Once again, a race organiser who can't measure distance... 55km instead of the advertised 60km.

Note

That's it. No more MTB training until I get down to Knysna for the Cape Epic. The prologue (17km) takes place on Friday, with Day 1 on Saturday. Will pack down my bike tomorrow. It's in great condition at the moment, so looking forward to racing it. Chain needs a touch of lube...

Saturday Mar 22, 2008 #

Gym (PF Roodepoort) 1:25:00 [3]

1200 - Mixed, with emphasis on core.

Paddling (Emmarentia) 1:00:00 [3] 9.6 km (6:15 / km)
shoes: K1 (CS Maxi)

1700 - 8 long laps of the dam. Nice and cool weather.

Friday Mar 21, 2008 #

Mountain Biking 3:35:53 [3] 63.48 km (17.6 kph)
shoes: Specialized Epic Comp 2006

0700 - Rode to Mac's house, then we went onto Potgieter, up the oxwagon pass and into Protea 4x4. After a loop there, followed the Uge AR course, coming back along Ontdekkers and down Golf Club Terrace.Quite tired after 2.5 hours already. Av 17.6 Mx 70.3

C • This year compared to last year 2

Road Running 45:01 [3] 8.47 km (5:19 / km)
shoes: Asics Gel Nimbus 2004

1800 - Nice and quiet run with no traffic - the best part of holidays. Out through Berario, Acacia, back along Herder and Wyoming. Stiff to start, but loosened up nicely after 10 minutes. Felt good along Acacia.

Thursday Mar 20, 2008 #

Mountain Biking 1:15:21 [3] 25.92 km (20.6 kph)
shoes: Specialized Epic Comp 2006

0745 - Out through Linden, Greenside and Zoo Lake. Back the short way. All tar again. Av 20.6 Mx 45.2

Paddling (Dabs TT) 59:57 [3] 10.0 km (6:00 / km)
shoes: K1 (CS Maxi)

1745 - Had a strong start to the time trial, completing the first 5 in 28.05. Slowed in the 2nd half, particularly on the last 2 laps which were a big blowout.

Wednesday Mar 19, 2008 #

Mountain Biking 1:43:59 [3] 38.76 km (22.4 kph)
shoes: Specialized Epic Comp 2006

0730 - The rain finally stopped last night. Roads were mostly dry this morning for the bike ride, where I kept to the tar. I wouldn't have liked the bike wash afterwards if I'd gone off road. Went through Fairland, Weltevreden Park and up onto the hills at Florida. Then across to Princess Crossing and back along the railway. Down Potgieter and through Weltevreden again. Av 22.3 Mx 50.2

Road Running 31:09 [3] 5.97 km (5:13 / km)
shoes: Asics Gel Nimbus 2004

1700 - Run through Fairland.

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

1830 - Busy tonight, therefore did less weights and more core strength exercises.

Tuesday Mar 18, 2008 #

Road Running 31:18 [3] 5.86 km (5:20 / km)
shoes: Asics Gel Nimbus 2004

0800 - Shortish run in the rain.

Road Running (Florida TT) 17:18 [3] 4.0 km (4:20 / km)
shoes: Asics Gel Nimbus 2004

1800 - Originally planned on doing the 8km, but decided half way to rather do a fast-4 than an average-8. Splits were roughly 4.30, 4.20, 4.23 and 4.05. Quite happy with this as I ran the TT as my first speed session since injury. The rain stopped just before TT started, first break in the weather for 3 days!

Sunday Mar 16, 2008 #

Event: St Johns, Gauteng Short Course 5

Orienteering race (St John's College) 19:24 [4] 3.1 km (6:15 / km) +50m 5:47 / km
shoes: Salomon 3D Pro grey #8

0930 - St. John's College. 1:4'000. Sprint Series race. Pissing down with rain. Very nice map though, quite intricate, lovely buildings. Finished 3rd, within a minute of Alex, closely followed by Jeremy. Few mistakes, only about 10s on #3, 15s on #4, 15s on #14. Only major mistake was #20, where I did an extra 25s detour after incorrectly thinking a gap in a fence was uncrossable.

Gym 1:35:00 [3]

1300 - Still pissing with rain. So changed long MTB plan to a gym session. Just paid huge $$$s to get my bike services before Cape Epic, so don't want to ruin it in the wet now.

Mens - Splits

Saturday Mar 15, 2008 #

Note

Organised the Uge Sprint Race # 1 at Smilin Thru, Parys. Huge turnout of 119 teams, new record, despite miserable conditions. Started dry, but then the rain started.

Friday Mar 14, 2008 #

Road Running 42:06 [3] 7.72 km (5:27 / km)
shoes: Asics Gel Nimbus 2004

0615 - Ran along Acacia and back through Berario.

Thursday Mar 13, 2008 #

Road Running 35:34 [3] 6.92 km (5:08 / km)
shoes: Asics Gel Nimbus 2004

0900 - Run through Berario and Fairland

Wednesday Mar 12, 2008 #

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

0630 - Tough session in the gym. Have felt it for the rest of the day. The gym finally has all its remaining equipment installed. Looking quite nice. Time includes 15min of stretching afterwards.

Note

Intended to go paddling, but no car with roof racks available (in for service). Then intended to go running, but thought better of it. My immune system feels pretty low, so with 3 sick people around me, I though maybe better not to push it further. Get some good rest.

Tuesday Mar 11, 2008 #

Mountain Biking (Peter Rd loop) 58:12 [5] 27.31 km (28.2 kph)
shoes: Specialized Epic Comp 2006

0845 - Rode the Peter Road loop for the first time in over 3 years (all tar - Potgieter, Peter Rd, back along Beyers Naude). Have only once cracked 60 min so this was by far a PB. AHR must have been sky high, AV speed is definitely one of the highest ever. Feel exhausted now. Av 28.1 Mx 60.1

Road Running 49:25 [3] 8.33 km (5:56 / km)
shoes: Asics Gel Nimbus 2004

1745 - Run from home through Fairland and Northcliff. Bumped into Grant F after 10 minutes, and we ran at his pace for the next 35. Had a good sprint up 8th Ave hill to start.

Monday Mar 10, 2008 #

Mountain Biking 37:30 [3] 13.55 km (21.7 kph)
shoes: Specialized Epic Comp 2006

0615 - Short ride around Berario and Fairland. Bike computer battery died on me.

Sunday Mar 9, 2008 #

Note
(rest day)

Lazy day. IAAF indoor champs dominated the day.

Saturday Mar 8, 2008 #

Mountain Biking 2:32:00 [3] 34.72 km (13.7 kph)
shoes: Specialized Epic Comp 2006

0730 - Scouted the route for the first Salomon Uge Sprint race next weekend. Lovely cycling inside the reserve at Smilin Thru. Av 13.7 Mx 37.5

Friday Mar 7, 2008 #

Note

Got ferried back to Pontdrift. Then drove home again via Mapungubwe (waste of time, can't go to the site without a guide).

Thursday Mar 6, 2008 #

Mountain Biking (Cycle Mashatu) 3:13:09 [1] 34.07 km (10.6 kph)
shoes: Specialized Epic Comp 2006

0800 - Much warm from the 2nd Wilderness Camp to the Boma Camp for the 3rd night due to a tail wind and less cloud. Felt like 33 degrees or so. Lots more wildlife. Finally had bike trouble, due to a broken valve though and not a puncture. In total I noticed 26 punctures on my front wheel, all sealing themselves. Av 10.5 Mx 45.5

Wednesday Mar 5, 2008 #

Mountain Biking (Cycle Mashatu) 3:11:44 [1] 29.02 km (9.1 kph)
shoes: Specialized Epic Comp 2006

0745 - Earlier start, so temperatures a bit milder. We also went into a headwind most of the way, with some clouds. Lots of elephant seen today as well as a leopard hunting down some warthog. Also went for a nice drive at sundown. Av 9.0 Mx 26.7

Tuesday Mar 4, 2008 #

Note

Drove up to Mashatu in Botswana. 3-days of cycling in the bush, technically a business trip.

Mountain Biking (Cycle Mashatu) 2:09:36 [1] 23.63 km (10.9 kph)
shoes: Specialized Epic Comp 2006

1445 - First ride at Mashatu Game Reserve in Botswana. Five of us plus 2 guides. Cycled from Pontdrift border post (Limpopo in flood) to First Wilderness Camp. Great fun. Lots of thorns, but my tubeless tyres with Stan's sealant held. Slow pace, but the scenery and wildlife make up for it. Av 10.9 Mx 22.1

Monday Mar 3, 2008 #

Gym (PF Roodepoort) 1:20:00 [3]

0700 - Mixed strength work.

Road Running 18:04 [3] 3.6 km (5:01 / km)
shoes: Asics Gel Nimbus 2004

1800 - Short, quick run through Northcliff.

Sunday Mar 2, 2008 #

Orienteering race (NASREC) 18:37 [4] **** 3.29 km (5:40 / km)
shoes: Salomon 3D Pro grey #8

0900 - Sprint Race at NASREC. 1:4'000. Nice interesting semi-urban area, but course planning could have been slightly more technical. Still enjoyed it though. Finished 4th, 2min behind Dylan, then Alex and Swedish-Estonian junior Hendrik Berg. I didn't make any real mistakes apart from #8, due to a above-ground gangway only being shown with a thin black line instead of a thick one. Stijn Lanen was right behind me here reading his map when he collided with a low overhead walkway. Spent about 20 secs making sure he was okay enough to walk back to the finish, but it didn't cost me any places.

Paddling 1:13:00 [3] 12.0 km (6:05 / km)
shoes: K1 (CS Maxi)

1645 - 10 long laps of Emmarentia. Met up with Vix and Alex for last 2 laps who are training for Wartrail. Nice conditions again, and a nice change of discipline... am feeling rather tired due to the training increase in the last 2 weeks.

Saturday Mar 1, 2008 #

Mountain Biking 3:35:11 [3] 56.85 km (15.9 kph)
shoes: Specialized Epic Comp 2006

0600 - Rode from Phobians in Pretoria. Followed the course of the Phobians Marathon up and over Klapperkop before leaving it to go to Groenkloof Nature Reserve. Then started exploring all the trails in the reserve. Great terrain and lovely cool weather. The MTB-O at this venue will be great. Av 15.8 Mx 51.9

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