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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nmulder

In the 7 days ending May 18, 2014:

activity # timemileskm+m
  Mountain Biking3 11:40:00 161.43(13.8/h) 259.79(22.3/h)
  Road Running1 1:06:54 6.15(10:53) 9.9(6:45)
  Orienteering1 39:23 3.85(10:13) 6.2(6:21) 75
  Total5 13:26:17 171.43(4:42) 275.89(2:55) 75

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Sunday May 18, 2014 #

10 AM

Orienteering race (Heronbridge College) 22:34 [4] 3.7 km (6:06 / km) +75m 5:32 / km
shoes: Salomon 3D S-Lab Red #4

Had a good run over the first 11 controls, catching Piers and within sight of Paul, but then struggled across the open fields. Didn't get back into it on the second run through the buildings. Didn't end up catching Paul.

Mistakes in route choice from 13-14 and 26-27. Didn't settle down on the 1:2500 scale of the map at all. Finished about 5th, 4 mins behind Michael.

Orienteering 16:49 [2] 2.5 km (6:44 / km)
shoes: Salomon 3D S-Lab Red #4

Warm down jog on part of the ladies course through the buildings.

Saturday May 17, 2014 #

8 AM

Road Running (Woodlands Office park ) 29:43 [3] 5.0 km (5:57 / km)
shoes: Salomon Sense Mantra 2 grey/or

Park run with Steph.

Road Running (Woodlands office park) 37:11 [1] 4.9 km (7:35 / km)
shoes: Salomon Sense Mantra 2 grey/or

Warm down and making up the training mileage. With Steph.

Thursday May 15, 2014 #

7 AM

Mountain Biking race (Sani2c) 3:15:07 [5] 78.23 km (24.1 kph)
shoes: Specialized Epic FSR Mthn 2014

Day 3 of Sani2c Trail

Mac and I started well, leading the Peleton out of the start and settling down with the lead group.

At 10km or so we found ourselves in front alone with the Europcar pair, but they pulled away through some phenomenal hill climbing. Recaught and passed them at waterpoint 1 at about 30km when they stopped, and we then had a beautiful very fast section of gentle downs through the cane fields where we led for about 15k.

They recaught us shortly before entering Vernon Crookes nature reserve, but we were with them up the main hill until Mac hit a rock on the down on the other side. We had to stop to bomb it as he'd lost too much air and we hopped back on as the 2nd / 3rd teams came past us. Stayed with them through the reserve and the notorius left hand bend, but still loosing air, so we tubed the tyre as we started the descent through the indigenous forest out of the reserve. Got back on the bike in about 12th place, and 4-5 mins down which meant we would have lost our 2nd place in the GC, all the way down to about 6th overall.

Decided to hammer it and try and catch back up with everyone. Had about 30km left of the race, but mostly downhill, so it involved doing things at very high speed. Caught up to 8th by the last waterpoint at 60km and then had a big gap before we saw the next few teams.

About 10km to go we saw most of the important teams and went flat out up the last uphill of the race, trying to pass them at speed so they didn't attempt to chase. We kept pushing until the floating bridge just before the finish line, crossing less than 2 mins behind the usual winners, so good enough to hold onto our 2nd overall.

Great result and absolutely thrilled to have come back from about 5 mins down to defend the 2nd place. Felt good for most of the race, even at max speed and had a good recovery afterwards as well. Going to remember this race for a long time. :)

Av 26.0
Mx unknown

Wednesday May 14, 2014 #

Event: Sani2C
6 AM

Mountain Biking race (Sani2c) 4:57:47 [5] 99.67 km (20.1 kph)
shoes: Specialized Epic FSR Mthn 2014

Day2 of Sani2c Trail

Overall a good ride but I blew leaving second water point. Once again nice dry conditions which will make for course record times in the race in 2 days time.

Had a good start, leading the peleton out to the first single track. Went down the Umko pass as 2nd team but my lifetime MTB claim to fame will now be being the first rider across the Umko bridge in Sani2c. :)

29"er was superb on the track. Was definitely going faster than previous years, even through the switchbacks.

Settled down into 2nd up the Ixopo valley and felt good through this section for a change. Great riding these tracks without others around you and they've built some new mini bridges across the 1 0 river crossing. Started suffering though climbing out of the Ixopo into Wp2. Didn't recover properly despite eating a lot in the water point and we quickly slid down again from right behind 1st to 7th just before Wp3 when 3 tema passed us. We managed to hold on a bit, passing a team who also blew but then being passed as well. Had a fast descent into the finish to only be 5 min behind the winners and 2 behind the other teams. Despite having a worse result, we've now moved up to 2nd in the GC and have a 44s lead to defend. First team now has a 13 min lead, so we can't improve. Day 3 is going to be interesting.

Mx 59.3

Tuesday May 13, 2014 #

8 AM

Mountain Biking race (Sani2C) 3:27:06 [4] 81.89 km (23.7 kph)
shoes: Specialized Epic FSR Mthn 2014

Day 1 of Sani2C Trail

Started A-batch. Dry conditions and quite mild. Had a pretty decent race. Hung with the lead group for the first 15k, taking the lead pace for a short while. Dropped back to 3rd after Twin Oaks track and stayed there for the rest of the race apart from a faster water point 1 then the 2nd team. Finished 8 mins behind 1st and 2 min behind 2nd.

Time is a new PB, mostly due to 29"er effect. Riding smoothness was much better and turning circle was more than good enough for Sani.

Av 23.7
Mx 60.3

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