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Training Log Archive: nmulder

In the 7 days ending Sep 9, 2007:

	activity	#	time	miles		km		+m
	Mountain Biking	3	7:19:44	80.62	(11.0/h)	129.75	(17.7/h)	2088
	Adventure Racing	1	1:51:26	11.5	(9:42)	18.5	(6:01)	465
	Road Running	2	1:04:13	8.39	(7:39)	13.5	(4:45)
	Gym	1	1:00:00
	Total	5	11:15:23	100.51		161.75		2553
averages - sleep:6 weight:75kg

4:53

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Sunday Sep 9, 2007 #

Adventure Racing (Hennops 4x4) 1:51:26 [2] 18.5 km (6:01 / km) +465m 5:21 / km
shoes: Specialized Epic Comp 2006

0900 - Test ran parts of the course for the Uge Sprint on 6 October with Michele and Eugene. We did the first 1.5km run and then the 17km bike, only missing the 2nd run and ##### (top secret... find out on the day). Some lovely mtbing once again. Tough in places, fair in others. Was a good leg stretcher for me following Haenertsburg yesterday. Cycling stats were: Tm 1.36.56, Dst 17.02, Avs 10.5, Mx 31.2. Quite a warm day. We'll have to start the race at 8am.

Saturday Sep 8, 2007 #

Mountain Biking race (Haenertsburg Classic) 4:38:51 [4] 80.17 km (17.3 kph) +1896m
slept:4.0 weight:75kg shoes: Specialized Epic Comp 2006

0800 - Woke up very early this morning for the 3 hour drive to Haenertsburg to participate in the Mazda Drifter series race. I said last year that it was the toughest on the calendar... and it still is. Only problem is I'm not fit at the moment. I started well, sitting behind the first lady for 20km before she had a severe crash. I kept up a decent pace (surprisingly) but started to feel it on the big climb up the Wolkberg (800m) to the 40km mark. I blew shortly afterwards, at about 45km and was wondering how I was ever going to finish the remaining 35km. However, managed to get to the Iron Crown (highest point at 1950m) and the short steep downhill to the next water point where I availed myself of as many bananas as possible. The remainder of the ride was flatter, but still mentally tough. I recovered, but decided to 'cruise' rather than race it. Finished in 29th position. I guess I must have been up near 16th before I blew though. Poor turnout, I presume word has got around that the course designer is an adventure racer. Av 17.3 Mx 65.8

Mountain Biking warm up/down 15:00 [1] 3.0 km (12.0 kph)
shoes: Specialized Epic Comp 2006

Short warm-up ride with Tweet, Rob and James.

Friday Sep 7, 2007 #

Road Running intervals 42:02 [3] 8.5 km (4:57 / km)
shoes: Asics Gel Nimbus 2004

0800 - Berario area.
20 min warm up. 3 x 2.30 min intervals with 1 min rest. 14.30 warm down. Didn't enjoy the run - I really don't like running in the morning... gym and cycling are much more enjoyable.

Thursday Sep 6, 2007 #

Mountain Biking 57:58 [3] 17.88 km (18.5 kph)
slept:8.0 weight:75kg shoes: Specialized Epic Comp 2006

0800 - Ride through Weltevreden Park. Felt tired and exhausted after last night. Hope to recover before the weekend.
Av 18.5, Mx 47.9

Road Running (Randburg TT) 22:11 [3] 5.0 km (4:26 / km)
shoes: Asics Gel Nimbus 2004

1745 - Steady run. Felt nice and comfortable doing 4:20's.

Wednesday Sep 5, 2007 #

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

0800 - Shorter session than usual.

Mountain Biking warm up/down (Mintek Night Racing) 25:00 [3] 6.8 km (16.3 kph)
shoes: Specialized Epic Comp 2006

1815 - 3 warm up laps of the course.

Mountain Biking race (Mintek Night Racing) 1:02:55 [4] 21.9 km (20.9 kph) +192m
shoes: Specialized Epic Comp 2006

1845 - Same course as last time. Managed to complete 10 laps in total.
Splits:
Pos:
Tm 1.03.22, Avs 20.7, Mx 37.6

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