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Training Log Archive: nmulder

In the 7 days ending Mar 7, 2010:

activity

time

miles

Mountain Biking

12:32:55

169.54

(13.5/h)

272.85

(21.7/h)

Gym

1:00:00

Orienteering

28:56

2.49

(11:38)

4.0

(7:14)

Road Running

16:35

2.49

(6:40)

4.0

(4:09)

Total

14:18:26

174.51

280.85

4:29

0:00

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Sunday Mar 7, 2010 #

Event: Gauteng Short Course Tshwane University of Technology

Orienteering warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Salomon 3D S-Lab Red #1

9 AM

Orienteering race (Tshwane U of T) 18:56 [4] *** 3.0 km (6:19 / km)
shoes: Salomon 3D S-Lab Red #1

Back to TUT. A few stupid mistakes. Also a few problems with the map again. Didn't push hard enough (no enthusiasm). Finished 4th or so, about 45s behind (can get there if I give it the effort!). Still one of the best potential areas in S.A.

From Orienteering Maps

MEN - Splits

Saturday Mar 6, 2010 #

Mountain Biking warm up/down 5:00 [2] 1.0 km (12.0 kph)
shoes: Specialized Epic Comp 2006

7 AM

Mountain Biking race (Sani2C) 3:06:25 [4] 75.94 km (24.4 kph)
shoes: Specialized Epic Comp 2006

A great day for riding. Overcast conditions, but very dry tracks. We were in the B bunch for the 3rd consecutive day. Bad start due to single track within a few kms, but settled down nicely. Once past about 35km we weren't passed by a single team, whilst we continued to reel them in. We pushed well in this second half and got a good result of about 63rd again. This puts us in 67th overall, and 46th mens open team. Once again a few small changes (near the start) that made today tougher than last year. We had a good kick into the finish, nice tactical riding and good strength up the final hill.

Av 24.4 Mx 156.0 (Mac's car messed up my wireless computer on the way home!)

Friday Mar 5, 2010 #

Mountain Biking warm up/down 10:00 [2] 2.0 km (12.0 kph)
shoes: Specialized Epic Comp 2006

7 AM

Mountain Biking race (Sani2C) 4:19:16 [4] 91.3 km (21.1 kph)
shoes: Specialized Epic Comp 2006

Day 2 of Sani2C. Bad news of today was that the Umko section was cut out of the course due to very bad mud. The detour on forest roads and dirt roads wasn't much better though, also treacherously muddy. My glasses were totally unusable. Luckily conditions improved after moving away from the Umko. Like yesterday it was overcast and good riding conditions (apart from a fine mist spray in the Umko area). A few more course changes getting out of the Ixopo valley that also made the course slower than previous year. We had a better ride, finishing 63rd today. Av 21.1 Mx 73.3 (new PB!!! on dirt as well!)

Thursday Mar 4, 2010 #

Mountain Biking warm up/down 15:00 [2] 3.0 km (12.0 kph)
shoes: Specialized Epic Comp 2006

7 AM

Mountain Biking race (Sani2C) 3:30:14 [4] 79.9 km (22.8 kph)
shoes: Specialized Epic Comp 2006

Day 1 of Sani2C, in a pair with Mac. Got seeded in B bunch which was great. Off to a good start, staying with the bunch all the way till the first single tracks. Took a stumble at the 2nd set of single tracks but then no more falls for the rest of Sani. Had a goodish day. Conditions were damp and muddy, but overall not too bad. A few small course changes from last year that probably made it about 5 mins slower. Position was 84th which was a bit down on what we were expecting. Overall we're only going at 90% for Sani given that Epic is less than 3 weeks away. Av 22.8 Mx 69.9 (New record on dirt).

Wednesday Mar 3, 2010 #

Note

Drove down to Underberg for Sani2C

Tuesday Mar 2, 2010 #

11 AM

Gym (Bio) 1:00:00 [3]

Lots of core today.

6 PM

Road Running (Florida TT) 16:35 [4] 4.0 km (4:09 / km)
shoes: Asics Gel Nimbus 2007

Short warmup before the TT. Didn't go out too hard, felt like it was only 85% the whole way. 2nd, 3rd and 4th kms got progressively quicker. 4:20, 4:10, 4:05, 4:00. No niggles, but maybe felt a little weak after gym earlier today. Very happy as a result. Think I could easily have gone sub-16.

Monday Mar 1, 2010 #

7 AM

Mountain Biking 1:07:00 [2] 19.71 km (17.7 kph)
shoes: Specialized Epic Comp 2006

Have started tapering for Sani2C later this week. Shorter ride today, but included a nice climb over Northcliff hill. Then Alberts Farm and down to Emmies before heading back. Av 17.6 Mx 45.2

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