Training Log Archive: nmulder

Event: Gauteng Short Course Stirrup Glen
 

Final of the Sprint Series at Stirrup Glen. I started late when it was getting nice and hot. Had an immediate problem getting to # 1 (60m leg length to a path junction!!!) as I lost the path and had trouble reading the map to see exactly where it should be. Most people had the same problem though. Then my biggest time loss was to # 2. I went up a green gully and should have popped out in an open valley, but found myself on a hill. Lost 1.5 mins. (Went back afterward for another look, the map is inaccurate here, with the open valley further east). Started settling down after this and started working nicely up the rankings. I managed to keep most controls clean by making 100% sure that I kept an eye on all paths on the map. Small problems at #5 (stupid over-run) and #15 (wrong route choice over a big cliff). The area posed numerous challenges as to where was the best places to cross the quarry cliffs, but I got it right most times by looking far ahead.

The end result was a win by just under 2 mins over Alex and Martin T. Nice complex orienteering, but it didn't feel much like a sprint!

HRM stats: TE 3.7, 499 kcal.

From Orienteering Maps

MEN - Splits

Warmed up by going up the switchbacks to the nature reserve and back down.

Drove to Rustenberg for a local MTB race. Started at a lodge near the Olifantsnek Dam and immediately went up the Magaliesberg via a paved switchback to the top and into the Rusteberg NR. Essentially it was an out and back with a few loops at the far end in the reserve. Quite a bit of tar sections and then some tough hike-a-bike to make up for it.

After a good warmup I settled down nicely and soon there was a loose bunch of 4 of us fighting for the podium slots. I held back to start with, then moved up to 3rd on the second long climb of the day. The lead was changing regularly as first one person would fly off the front and boomerang back a few kms later and so on. I started speeding up over the portage sections and made my move on the furthest loop on some technical jeep track. It didn't last however and I was caught going over the highest point (30km) by Neel. He then belted it on the next tar road section and got a good gap (he faded just before the finish, but held onto 1st). About 6km out I was then caught and passed by a good youngster on the final hill, pulling away on the final downhill (half expected to find him lying in one of the hairpin bends).

So I ended 3rd. Despite riding in the lead for about 8km and loosing 2 positions I'm very chuffed - this was the good race I was looking for. The time gap to first and second places was only 2 and 1 minute. My legs still don't feel fresh after Epic and this really hit me after 35km or so.

Bike data: Tm 2:24:02, Dst 51.39, Av 21.4 Mx 68.8 (on tar - yehaa!)
HRM data: TE 5.0, EPOC 412 ml/kg, 2415 kcal

1 - Splits

Out to Kessel for Interval training.

8 min warm-up, 5 x 1 min 100% with 30s recovery. 7 min warm-down.

TE 2.3, Epoc 44ml/kg, 175 Kcal

Medium-paced cycle out along Potgieter in both directions, back via Radiokop.

TE 2.7, Epoc 65 ml/kg, 626 kcal
Av 24.4, Mx 61.3

K2 with Brian G. Did 2.5 laps as a warm-up before the TT. Surprisingly stable given that I haven't paddled since AR World Champs - almost 6 months.

Overall, TE 2.3, Epoc 45 ml / kg, 552 Kcal. At TE of only 2.3 says nothing about how tired your arms are during the paddle.

By popular request, I've started uploading a few training exercises onto my Picasa site.

http://picasaweb.google.com/nchlsmldr/Orienteering...

Have uploaded a line training from Emmarentia and the JWOC Golden Harvest training to start.

Slow ride out to Emmies and back.

Av 21.1
Mx 48.3

TE 1.6
EPOC 17ml/kg
446 kcal