Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: nmulder

In the 7 days ending Jan 3, 2010:

activity

time

miles

Mountain Biking

11:27:52

129.9

(11.3/h)

209.06

(18.2/h)

Trail Running

3:45:00

13.67

(16:28)

22.0

(10:14)

Road Running

2:19:30

17.15

(8:08)

27.6

(5:03)

Total

17:32:22

160.72

(6:33)

258.66

(4:04)

4:42

0:00

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Sunday Jan 3, 2010 #

Mountain Biking 3:23:13 [3] 55.74 km (16.5 kph)
shoes: Specialized Epic Comp 2006

0800 - Joined Alex and Sarah for a ride from their Buffelspoort farm. Up to Breedt's Nek and down the far side to the first junction. Then back again, exploring some of the tracks on top. Also did a nice loop down near the bassets and Sparkling Waters before heading back. Nice cool and overcast weather. Av 16.4 Mx 52.0

Saturday Jan 2, 2010 #

Mountain Biking 1:02:36 [3] 21.05 km (20.2 kph)
shoes: Specialized Epic Comp 2006

0900 - Short ride along Potgieter. Found a nice new singletrack below the Little Falls ridge. Av 20.2 Mx 58.5

Friday Jan 1, 2010 #

Road Running race (Pretoria Botanical Garden) 50:08 [3] 10.0 km (5:01 / km)
shoes: Asics Gel Nimbus 2007

0700 - New Years Race at PBG. Only decided to do this race at the last moment (there's also a 3rd race tomorrow morning in Lyttleton). Despite a short warmup my body doesn't like me. Heavy legs again. I wanted to match yesterdays time, but the hills and the course got the better of me. Haven't been outside 50m in years. Only other AR Club runner was Garry, who also slowed down from yesterday. Nice to see PBG again, almost no changes to the map needed.

Mountain Biking (Groenkloof) 1:19:49 [3] 21.51 km (16.2 kph)
shoes: Specialized Epic Comp 2006

0845 - Probably the only reason that I ran at PBG was so that I had an excuse to come here afterwards. I just did the standard main loop including the hill top. They've put in a new singletrack to bypass the main entrance gate, otherwise also no changes. Av 16.1 Mx 31.7

Thursday Dec 31, 2009 #

Mountain Biking 1:42:18 [3] 32.68 km (19.2 kph)
shoes: Specialized Epic Comp 2006

0800 - Alberts Farm, Emmarentia and Delta. Av 19.1 Mx 50.4

Note

The Spec has now done 13299.3km since mid-2006, excluding AR's (so maybe add another 2500-3000km).

Road Running race (Rietondale Park 10) 47:12 [3] 10.0 km (4:43 / km)
shoes: Asics Gel Nimbus 2007

1700 - Old Years Race at Rietondale Park Sports Grounds. Took me 25s to cross the start line and lost a further 15s before 1km. Very hot, about 32'C. The Fins were up from Dullstroom for a bit of a jog (Mats 3rd in about 34 min) and the AR club had a good turnout (all orienteers). Got drilled by Alex and Tommy, both of whom opened 90s on me in the last 3 kms alone. It was going to be an extremely boring double lapper (probably the worst course ever) until they threw in an additional surprise hill on lap 2. Not the nicest run for me - heavy legs. My HR and breathing was fine, just no leg speed.

Wednesday Dec 30, 2009 #

Trail Running (Suikerbosrand) 3:45:00 [1] 22.0 km (10:14 / km)
shoes: Salomon 3D Pro green/black #11

0715 - Did the usual loop to the east with Mac, Alex and Lisa. The tracks are really becoming disused. Quite a lot of walking today as well.

Mountain Biking (Suikerbosrand) 57:52 [3] 19.73 km (20.5 kph)
shoes: Specialized Epic Comp 2006

1115 - Quick ride around the western tourist route with Alex and Mac. Av 20.6 Mx 63.2

Tuesday Dec 29, 2009 #

Road Running 42:10 [3] 7.6 km (5:33 / km)
shoes: Asics Gel Nimbus 2007

0730 - Northcliff and Berario.

Monday Dec 28, 2009 #

Mountain Biking 3:02:04 [3] 58.35 km (19.2 kph)
shoes: Specialized Epic Comp 2006

0700 - Rode out to Muldersdrift, Krugerdorp Cuttings, Protea Ridge and then back. Av 19.2 Mx 56.5

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