Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending Jan 18, 2015:

activity	#	time	miles		km		+m
Mountain Biking	4	9:33:59	96.06	(10.0/h)	154.6	(16.2/h)
Trail Running	2	2:54:51	16.16	(10:49)	26.0	(6:44)
Gym	1	1:00:00
Road Running	1	18:33	2.49	(7:28)	4.0	(4:38)	56
Total	8	13:47:23	114.71		184.6		56

4:54

0:00

» now

Saturday Jan 17, 2015 #

9 AM

Trail Running (Crocodile Valley) 28:04 [3] 4.0 km (7:01 / km)
shoes: Salomon Sense Mantra 2 grey/or

Support crewed Hilary at the Eurosteel Rumble canoe race on the Jukskei and Highveld Croc rivers. Day 1. Ran the 2nd portage with the leading ladies group over a hill the paddlers call "Mt Everest" following a take out at Friday's Farm and a put-in just above Confluence. Then had to run (part way) back as well.

3 PM

Mountain Biking (Northern Farm) 2:14:07 [3] 37.68 km (16.9 kph)
shoes: Specialized Epic FSR Mthn 2014

Rode at Northrrn Farms in the late afternoon, first with Hilary on the first half of the black route and then with Steph on the pink.

A few new spectacular tracks I've never been on before on the black route. I guess it's essentially the stuff we avoid on mtb-o.

Av 16.8
Mx 37.0

Friday Jan 16, 2015 #

6 AM

Mountain Biking (Crocodile Valley) 4:54:18 [3] 77.95 km (15.9 kph)
shoes: Specialized Epic FSR Mthn 2014

Rode with Mac and Hilary down the Jukskei / Croc river. A bit of scouting for Hilary before her weekend 2-day canoe race. Out via Chartwell, Heronbridge, Lanseria. Crossed the Jukskei at Lanseria Bridge. It was in flood so we did a careful wade / bike carry across. Then through the eastern Renosterspruit conservancy to Friday's Farm bridge. This was much shallower so managed to ride across with no problem. Then did a small detour to try and view confluence rapid and the stretch below Confluence (both unsucessful) before turning back towards Joburg. Stopped at a nice dam for a swim before coming home via Chicken Pie, Refiloe, Lanseria Watertower, Cultera and Chartwell.

Av 15.8
Mx 62.1

Thursday Jan 15, 2015 #

7 AM

Trail Running (B'sorah Farm) 2:26:47 [3] 22.0 km (6:40 / km)
shoes: Salomon Sense Mantra 2 grey/or

Ran the main trail at B'sorah Farm with Mac and Hilary. Very hot and humid and I started suffering at about 16k due to lack of fitness and not enough water. A bit of walking towards the end.

Sad news is that B'sorah are closing the trails as of 16 Jan. We made it just in time. :-(

C • Sad news 5

Wednesday Jan 14, 2015 #

8 AM

Mountain Biking 42:07 [3] 15.79 km (22.5 kph)
shoes: Specialized Epic FSR Mthn 2014

Rode home through traffic after dropping the car for a service.

Av 22.5
Mx 57.9

Tuesday Jan 13, 2015 #

8 AM

Mountain Biking (Heia Safari) 1:43:27 [2] 23.18 km (13.4 kph)
shoes: Specialized Epic FSR Mthn 2014

Finally back in proper training after 3 weeks of flu and the recovery from it.

Easy ride around Heia Safari on the blue, red and a bit of the yellow loops. Was already stinking hot early in the morning.

Av 13.4
Mx 32.2

C • Third time lucky 2

4 PM

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

Some leg work as well for a change, which didn't put the legs in a good mood for the time trial.

6 PM

Road Running (Sunninghill) 18:33 [3] 4.0 km (4:38 / km) +56m 4:20 / km
shoes: Asics Gel Nimbus 2007

Didn't go flat out, but I can feel that I've got a long way to go before getting back under 4min/km.