Training Log Archive: nmulder

Junior Squad training at Wits University.

- Warm up
- Technical exercise using the campus map with a course of 8 controls. Squad needed to look at an individual leg for 10 secs, then go and draw from memory on blank paper 20m away. Then start with next leg, etc. It tested their memory skills as well as their ability to recognise only the important info off the map.
- Surprise. They then had to run the course using their self-drawn map. Some people suffered reading their scribbles.
- Map Memory exercise in pairs. 1 person leads for a leg, the other follows with the map. Memorise next leg and pass map to other at each control. Much more successful, probably because it was easy after the previous exercise.
- Micro-O control picking around the Wits Club. 14 controls on a continual loop around the buildings. Started 4 at a time going in different directions at a line cross-over. Worked well, good speed work training and quick map reading.
- Warm down

- Set the squad homework. They need to do a few map memorise and copy exercises on some of their old maps for the next few weeks.

Have added my missing maps for the last month:

- Zoo Lake sprint event

- Billy Goat race in Switzerland

- MTBO at Groenkloof

Joined Mac for a long ride trhough the Cradle area. From Eagle Canyon, down through Honeydew AH, Beyers, Cradle road, back via Muldersdrift, Ruimsig and Radiokop. Nice and cool overcast morning, but thankfully no rain. Lots of roadies out there to chase down. Av 23.0 Mx 57.5

Went out on Potgieter past Laurentia, then Cradle road past the Rhino and Lion park and straight back along Beyers. Dry when I got out of bed. The drizzle started as I got on my bike and then it really started coming down when I got out to the cradle. Got nicely soaked. Felt good and worked hard. Av 25.0 (it was up at 26.9 crossing the Croc river). Mx 60.9 (down into the Croc).

Easy run at the time trial this evening. A few niggles in the calf and quad, so didn't want to strain it.

Followed Alex out as far as the Dome on his way to work. Then went through the Northriding dirt roads and back via Boundary and the Canyon. Av 21.6 Mx 54.5

Ride to Alberts Farm and Emmarentia. Av 17.4 Mx 46.1

Feeling very sore still from the last 2 weeks of exercise. The AR on Saturday took more out of me than I realised. Started slow to warm up properly. Intended to do 8, but was just feeling too bad. Alex caught me at 1.5 and got me running faster again till about 4.

Stiff and sore from running in snow, AR and sprint-O. Decided I needed a short leisurely ride to stretch the muscles. Fairland and Berario. Av 17.5 Mx 37.3