Training Log Archive: nmulderIn the 7 days ending Jul 22, 2007:
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Sunday Jul 22, 2007 #
Mountain Biking (Centurion) 3:14:30 [3] 63.73 km (19.7 kph)
shoes: Specialized Epic Comp 2006
0900 - Rode with team from Arrie's house through Cornwall Hill, down to Bapsfontein. Back via Doornspruit into a lovely headwind. Av 19.6 Mx 39.0
Saturday Jul 21, 2007 #
Road Running race (Phobians 15) 1:14:51 [3] 15.0 km (4:59 / km) +224m 4:39 / km
shoes: Asics Gel Nimbus 2004
0700 - Got out of bed way too early to run the Phobians 15 in Lynwood, Pretoria. Coldish morning, but the hills were a bigger suprise. Didn't realise Lynwood was that hilly. Double lapper, a total of 224m climb. Not the best run, but I'll count it as distance training.
Mountain Biking (Fountains) 1:44:26 [3] 24.62 km (14.1 kph)
weight:77kg shoes: Specialized Epic Comp 2006
1300 - Met the team at Fountains resort for a bit of technical training. Did 4 laps of the Provincial Inter-Club champs that will be held there tomorrow. Nice technical single track. Didn't push too hard. Will leave that for a long cycle tomorrow. Av 14.1 Mx 39.5
Friday Jul 20, 2007 #
Road Running 34:17 [2] 5.86 km (5:51 / km) +64m 5:33 / km
shoes: Asics Gel Nimbus 2004
0800 - Run from home through Fairland with Liz. Legs felt awful.
Thursday Jul 19, 2007 #
Mountain Biking 1:13:03 [3] 23.38 km (19.2 kph)
shoes: Specialized Epic Comp 2006
0930 - To Emmarentia via Scout Hall and back. Nice, enjoyable ride. Av 19.2 Mx 47.7
Road Running (Randburg TT) 35:28 [4] 8.0 km (4:26 / km)
shoes: Asics Gel Nimbus 2004
1745 - Legs were not good, maybe a result of bike ride this morning. Started off well (3.48) but slipped a lot on 2nd loop. Could have pushed harder as well.
Wednesday Jul 18, 2007 #
Gym (PF Roodepoort) 1:20:00 [3]
0800 - Easier session.
Tuesday Jul 17, 2007 #
Track / Speed Work (Wits) 40:00 [5] 2.1 km (19:03 / km)
shoes: Asics Gel Nimbus 2004
1000 - 500m warm up, stretching and strides.
6 x 200m with 2 min walk-back rests.
33.50 33.49 34.17
34.59 34.81 33.80
400m warm down and streching.
6 x 200m with 2 min walk-back rests.
33.50 33.49 34.17
34.59 34.81 33.80
400m warm down and streching.