Training Log Archive: nmulder

Event: Gauteng Sprint 6 - Esselen Park
 

New map at Esselen Park. Lots of fast running, with a few tricky areas around the train tracks. Got off to a decent start, fair speed, but poor reading ahead on the map. Made 1 noticeable mistake on #21, of about 10 secs. Otherwise just slow through the short, tricky controls.

Nice course, but just a tad (1km) too long.

TE 3.7, Epoc 142, 339 kcal.

From Orienteering Maps

C • Climb 4

MEN - Splits

Ran to Sunninghill TT, but gate locked and nobody there. Seems like everyone on holiday. Did a short loop of the course and back home anyway.

TE 1.4, Epoc 11, 129 kcal.

C • Where is it normally? 2

ROC training event. Followed a defence force member round the novice course. Very tough coaching, but he was getting the hang of it towards the end.

The second National Squad 3000m time trial.

Was quite disappointed with my time, thought I could be at least 30s faster. Pretty much equal lap times with the 1st time trial in Feb.

Kms - April / Feb
1) 3.48 / 3.47
2) 4.02 / 4.06
3) 4.06 / 4.04

Laps - April / Feb
1) 0.39 / 0.42
2) 1.32 / 1.30
3) 1.36 / 1.34
4) 1.34 / 1.39
5) 1.37 / -
6) 1.40 / 3.14
7) 1.39 / 1.39
8) 1.36 / 1.35

TE 2.7, Epoc 58, 152 kcal.

Went out to Babbas Lodge with Nathan. A bit of rain in the last few days, but not raining on the morning. Still lots of puddles and mud, but nowhere near as bad as the Jan race.

New start point, followed immediately by a river crossing, so a bit of fun. I got out clear, but then waited up for the lead bunch to form. Seven to start with, but I quickly dropped off the back, whilst Nathan stayed with them. Got caught by another guy and we sort of worked together, picking up the pieces as the lead bunch blew apart.

Caught Nathan on the hill on the first lap, with the 3 of us staying together most of the way from then on. Caught more riders so that we were racing for 4,5 and 6th. I was just able to stay with the group, but didn't contribute much, just focusing on not blowing. The two of them eventually pulled away and the 2nd lap hill, but I stayed in sight and finished less than a minute down.

There was 1 course change just before the end of lap 1, taking out the loop around the fence. So about 2.5km and 5 min shorter per lap. Went through half-way at 1:10:04, more or less identical to the fastest ever (accounting for the shorter course). However, didn't blow this time on the second lap and almost matched splits (1:11:46), so a big improvement overall. Would have been a PB by about 10 mins.

Finished 6th overall and 1st Sub-vet. Won a nice Ocean Basket gift voucher. Nathan got 1st looser place (4th).

Av 25.6, Mx 43.6

TE 4.0, Epoc 173, 1856 kcal.

Results

C • Sub-vet 2

Squad training at Kloofendal. Set out the controls and then collected them after the last runner. Late notice, so only 5 participants.

Did a 1-man relay / hill interval session first. 4 intervals of 700m - 800m, 3 controls, with about 25m of climb, generally all in 1 leg. About 2 min rest between intervals. Worked very well, gave the squad some good hill work.

2nd exercise after about 5 mins rest. 1.5km or so of Map Memory. 7 controls. A few tired minds out there.

Long team ride with Mac and Nathan on a nice cool day. From Sunninghill out to Blue Hills, Rooihuiskraal and Irene. Got on the tracks next to the railway and then out to the R21 and the farms beyond it before getting to Arrie's General Dealer near Bapsfontein. Stopped at the R21 Wimpy before coming home via Olifantsfontein and Midrand. Nice fun ride.

Av 22.1, Mx 60.8

TE 1.9, Epoc 22, 1805 kcal.

Mmm. Looks like this log got lost in the big crash...

Short easy run around Sunninghill to loosen up.

TE 1.0, Epoc 0, 53 kcal.

Ride around Sunninghill and Allandale.

Av 20.1, Mx 53.

TE 1.5, Epoc 12, 370 kcal.

Paddled with Nathan. New PB for the time trial, about 9 secs faster than my previous one with Mac. Had a fair start and found ourselves in bunch #2, with 5 other boats. All boats worked well together. Almost got dropped on lap 5, but got back on until the end sprint.