Training Log Archive: nmulderIn the 7 days ending Mar 15, 2009:
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Sunday Mar 15, 2009 #
Mountain Biking race (Babbas Lodge) 2:42:35 [5] 65.79 km (24.3 kph) +454m
shoes: Specialized Epic Comp 2006
0800 - MTB racing at Babbas Lodge. They changed the course, and not for the better. Less single track, no river crossings. Made it quite boring for most of the loop, allowing bunches to work together on the sand tracks for large sections. I finished the first lap in 1:16, down 1 minute from my PB. The new route makes this irrelevant though, but I was disappointed as I should have been faster due to a faster course. I blew on the 2nd lap, again. Av 24.2 Mx 43.1
Turns out I was 13th in the end. It was possible to have finished about 7th if all had gone well.
Turns out I was 13th in the end. It was possible to have finished about 7th if all had gone well.
Mountain Biking warm up/down 30:00 [2] 9.0 km (18.0 kph)
shoes: Specialized Epic Comp 2006
Saturday Mar 14, 2009 #
Mountain Biking 1:07:23 [2] 21.52 km (19.2 kph)
shoes: Specialized Epic Comp 2006
0830 - Gentle ride to Emmies and back with Liz. Av 19.1 Mx 48.3
Orienteering (Junior Squad) 30:00 [1] 3.0 km (10:00 / km)
shoes: Salomon 3D Pro black #9
1500 - The first Junior Squad training session, taking place at Golden Harvest. 3 exercises in total today: 1 - Line Course. 2 - Compass and Distance with the map blanked out. 3 - Control Picking, with 16c in 1.7km. Went well. Worked nicely in that that it gave an otherwise easy park some technical twists. Rain also stayed away somehow.
Friday Mar 13, 2009 #
Gym (Planet Fitness) 1:15:00 [3]
0715 - Focused on legs and core. Hammies also need more stretching. Have also started interspersing each relevant stretching after each exercise, rather than a mass stretch at the end of the session.
Thursday Mar 12, 2009 #
Mountain Biking 1:05:06 [3] 22.34 km (20.6 kph)
shoes: Specialized Epic Comp 2006
0745 - Road ride to Florida and back. Av 20.6 Mx 61.3
Gym (Bio) 50:00 [3]
1200 - Started the Bio session late, so everything was done at a faster, more intense pace. Bit of a change in disciplines, with more core stability and proprioception exercises.
Wednesday Mar 11, 2009 #
Mountain Biking 1:05:53 [3] 21.6 km (19.7 kph)
shoes: Specialized Epic Comp 2006
0830 - Finally back on my own bike (hired a crap bike at Nyala). Haven't had any time for training, but at least now things are back to normal. Quick ride down to Emmies and back. Av 19.6 Mx 46.3