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Training Log Archive: nmulder

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Trail Running1 4:41:33 21.75(12:57) 35.0(8:03)
  Road Running2 55:54 6.67(8:23) 10.73(5:13) 36
  Total3 5:37:27 28.42(11:53) 45.73(7:23) 36

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Saturday Oct 15, 2016 #

5 AM

Trail Running race (Brauhaus Mountain Race) 4:41:33 [4] 35.0 km (8:03 / km)
ahr:151 shoes: Salomon Sense Mantra 4 blue/gr

Brauhaus Mountain Challenge

From northern foot of Breedts Nek, up the pass and westwards along the Magaliesberg ridge, descending at Olifantsnek Dam wall, then around the dam to finish at Brauhaus. Advertised as a 45km, but only 35km, more or less the distance I predicted. Mostly a self-nav route with 3 x CPs and a bit of taping towards the end.

Ran most of the way with Alex. Felt good going up the pass (1km for my calf injury to warm up). We got to the top (CP1) in about 11/12 position. First section was a lot easier than I expected, definitely less rocky than parts of the mountain further to the east. Most of Team Where the Hell is North was out there as well and running strong. CP2 popped up a lot earlier than we expected (definitely not shown as per the map).

We slowly moved up positions to 8/9 before we suddenly closed on a group of 2+1 through a better contouring route choice as we left the main ridge and approached the Olifantsnek Amphitheatre rim. Alex surged here to get ahead of them. I wasn't feeling so strong then, but as we started along the amphitheatre edge I felt better and started going faster. Caught the 2, then Alex and the +1 as we started descending down towards the dam.

The section past the amphitheatre and the descent were nice and technical. Very little marking around here, so the descent was a bit of guess work but Alex and I got down without any problems. After going through the gorge and water point, we had a short climb over the next hill before we started following the dam edge, the final 5km to the finish. I'd burnt out at this stage and Alex easily pulled away. The +1 also came past me after a couple of kms. Finished off in 7th position.

Overall I'm very happy with my run. Didn't expect to be doing so well on the mountain part of the course. I died towards the end, but that wasn't surprising after the surge I gave just before Olifantsnek Dam. A nice race to which I'd be happy to go back.

Friday Oct 14, 2016 #

6 PM

Road Running (Fourways Gardens) 31:14 [3] 5.73 km (5:27 / km)
ahr:147 shoes: Asics DynaFlyte Grey/Lime

Fourways Gardens loop.

Thursday Oct 13, 2016 #

6 PM

Road Running (Randburg Sports Complex) 24:40 [3] 5.0 km (4:56 / km) +36m 4:46 / km
ahr:159 shoes: Asics DynaFlyte Grey/Lime

Easy jog on the TT route. Calf injury still there, but fading after 1km of warmup.

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