Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: nmulder

In the 7 days ending Feb 15, 2009:

activity

time

miles

Mountain Biking

5:03:42

66.19

(13.1/h)

106.53

(21.0/h)

Gym

2:55:00

Road Running

1:37:45

12.12

(8:04)

19.5

(5:01)

Paddling

1:36:00

10.56

(9:05)

17.0

(5:39)

Orienteering

34:29

1.99

3.2

18 /

18c

100%

Track / Speed Work

10:00

0.99

(10:04)

1.6

(6:15)

Trail Running

10:00

Total

12:06:56

91.86

147.83

18 /

18c

100%

3:08

0:00

» now

Sunday Feb 15, 2009 #

Event: Gauteng Short Course - St Davids Inanda

Trail Running warm up/down 10:00 [1]

Orienteering race (St Davids) 16:29 [4] *** 3.2 km (5:09 / km)
spiked:18/18c shoes: Salomon 3D Pro yellow #10

0930 - Easy school's area with one section of intricate O' between buildings. Didn't stand a chance. Finished +/- 5th about 1m40s behind Jeremy.

C • Maybe intensity 5 next time 2

Note

Intended to do about a 3hr cycle, but I just felt too stuffed. Time for a break.

Course1 - Splits

Saturday Feb 14, 2009 #

Paddling 1:36:00 [3] 17.0 km (5:39 / km)
shoes: K2 (Renegade)

1300 - Helped organise the AR Club's canoe race in the morning, then tripped the same section of river in the afternoon with Ryno (Scout Hall to Dave's Farm). Great river level, on of the highest levels I've paddled it at. But definitely the cleanest water I've ever had, by a long way. Broken Weir was great fun. Little Klip was a real roller coaster (Son of Soutpans). We goofed at Caravan Park however (Stupid! - Lift your paddle). Rest was very clean. Will try and go down again in the next few weeks.

Friday Feb 13, 2009 #

Mountain Biking 1:52:12 [3] 34.75 km (18.6 kph)
shoes: Specialized Epic Comp 2006

0715 - Easy ride. First over Ncliff hill (x2). Then Alberts, Montgomery, where I gave up on the spruit, too much standing water. Then went through Emmarentia, Parkview and back. Av 18.5 Mx 63.2

C • 36 days 2

Road Running race (Valentines Randburg 10) 44:11 [5] 10.0 km (4:25 / km)
shoes: Asics Gel Nimbus 2007

1900 - Big turnout (maybe 2 - 3000 runners?). No rain for a change. I had a steady start with heavy legs (looking forward to tomorrows rest day). Paced myself at 4:30s and then picked up the pace from 6k. Did a 4:00 and then ran the big hill to 8k in about 4:40 or so. Just wasn't able to pick up the pace enough to get under 44m. I'm sure this is a PB for me on this race. The bigger achievement however was finally beating Sonja Laxton for the first time ever... finally!

Road Running warm up/down 32:00 [1] 4.5 km (7:07 / km)
shoes: Asics Gel Nimbus 2007

15 min warmup and 17 min warm down running back along the course.

Thursday Feb 12, 2009 #

Gym (Virgin Active) 1:20:00 [3]

0700 - Focused on lower body and core.

Road Running (Randburg TT) 21:34 [4] 5.0 km (4:19 / km)
shoes: Asics Gel Nimbus 2007

1745 - TT was fractionally shorter due to the tent in the middle of the field for tonight's race. Started slow due to muscle fatigue, so am happy with the way I finished. Felt very comfortable on the last km at 4:00.

Wednesday Feb 11, 2009 #

Mountain Biking 1:53:28 [3] 42.74 km (22.6 kph)
shoes: Specialized Epic Comp 2006

0620 - Road ride out through Florida Hills, along Kingfisher, then back via Florida. Av 22.6 Mx 53.5

Track / Speed Work warm up/down 10:00 [3] 1.6 km (6:15 / km)
shoes: Salomon 3D Pro yellow #10

Orienteering 18:00 [3]
shoes: Salomon 3D Pro yellow #10

1700 - Technical O' training at Wits Track. Grid punching course and O' obstacle course, with 100m intervals in between.

Tuesday Feb 10, 2009 #

Mountain Biking 1:18:02 [3] 29.04 km (22.3 kph)
shoes: Specialized Epic Comp 2006

0700 - Through Weltevreden Park and Honeydew. Av 22.3 Mx 58.5

Note

Had a visit to the biokineticist to sort out my weak shoulders (too many bike crashes and partly sub-luxed shoulder joints). Started on some simple exercises that require little effort but lots of concentration. They've also made me hurt in places where I didn't know there were muscles... e.g. intercostals in the ribs.

Gym (Bio) 20:00 [3]

1300 - A few core stability exercises.

Monday Feb 9, 2009 #

Gym (Virgin Active) 1:15:00 [3]

0700 - Focus on core and lower body.

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