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Training Log Archive: nmulder

In the 7 days ending Oct 12, 2008:

activity

time

miles

Mountain Biking

9:07:04

120.24

(13.2/h)

193.5

(21.2/h)

Roller Blading

1:51:00

Orienteering

1:05:13

4.66

(14:00)

7.5

(8:42)

Road Running

53:41

6.62

(8:07)

10.65

(5:02)

Total

12:56:58

131.51

211.65

4:38

0:00

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Sunday Oct 12, 2008 #

Orienteering race (Gauteng Relay Champs) 20:13 [4] 3.5 km (5:47 / km)
shoes: Salomon 3D Pro black #9

1030 - 3rd and final leg for ROC Sen Men at Boksburg Stadium map. Craig had a good run, bringing us home in 3rd. Jacques then had us back in 8th, but didn't loose too much time. I was thus able to catch all the way back up to 3rd by the 2/3rds mark, taking Paul W for the 3rd. Paul then decided to try and sneak up on me in the finish sprint, but the RACO supporters blew his cover.

C • 49 sec 5

Roller Blading 36:00 [2]

1730 - Market St. Still improving.

Course 5 - Splits

Saturday Oct 11, 2008 #

Mountain Biking race (Crater Cruise) 4:13:11 [5] 101.3 km (24.0 kph)
shoes: Specialized Epic Comp 2006

0730 - I did a race I swore I would never do, Crater Cruise. They've been trying to make the race more 'offroad' and thus more attractive to the mtb'ers over the roadies. A lovely section of a hiking trail for 10km next to the Vaal River was a highlight, as well as a rocky downhill earlier. However, 15km is still tar and 50km corrugated dirt. It was particularly horrible on the homeward stretch. It did make it a tough race though, which is why I decided to race... 101km is stilll a long way. Tm 4.12.05 Dst 101.31 Av 24.1 Mx 61.7 (were doing ave of 40km on tat, and even 28km/hr up the main part of Suikerbossie!).

Roller Blading 25:00 [2]

1730 - Market St again.

Friday Oct 10, 2008 #

Road Running 30:01 [3] 5.65 km (5:19 / km)
shoes: Asics Gel Nimbus 2007

0830 - Short run in Berario.

Roller Blading 25:00 [2]

1730 - Found a new roller blading venue, Market St in Fairland. Hillfox is rather busy, and smooth roads appear very hard to find in Joburg.

Wednesday Oct 8, 2008 #

Mountain Biking 1:19:00 [1] 24.3 km (18.5 kph)
shoes: Specialized Epic Comp 2006

1645 - parked in Delta before the Night Racing and did a slow ride around Delta Park and along the Braamfontein Spruit as a sort-of-warmup. Then a few laps of the Delta circuit before dark. Av 14.7 Mx 43.6

Mountain Biking race (Delta Night Racing) 1:03:44 [4] 21.0 km (19.8 kph)
shoes: Specialized Epic Comp 2006

18h45 - Delta Park Night Racing has replaced Mintek Night Racing. The tracks about 1.5km. Good, but pretty dusty at the moment. Two thirds of the course is downhill, and the remaining uphill in one long slog. One or two places where they could improve safety as well. Started slow and then tried to be consistent. Managed 14 laps in the 60 min + remaining lap time limit. Only got lapped by two lighties. Av 19.1 Mx 35.4

Tuesday Oct 7, 2008 #

Mountain Biking 59:08 [3] 20.45 km (20.7 kph)
shoes: Specialized Epic Comp 2006

0515 - Very early morning ride to Emmarentia and back. Av 20.7 Mx 47.9

Road Running (RAC TT) 23:40 [3] 5.0 km (4:44 / km)
shoes: Asics Gel Nimbus 2007

1745 - That felt horrible.

Monday Oct 6, 2008 #

Mountain Biking 1:32:01 [3] 26.45 km (17.2 kph)
shoes: Specialized Epic Comp 2006

0600 - Through Weltevreden Park and Randpark Ridge. Av 17.2 Mx 48.3

Roller Blading (Hillfox) 25:00 [3]

1330 - Getting better.

Orienteering (Golden Harvest) 45:00 [2] 4.0 km (11:15 / km)

1700 - Hanging controls for the team and then shadowing Ryan. Every team member in Portugal will need to do a leg of an orienteering relay. Gave them a easy 2km course in the east side of the park.

C • every team member 2

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