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Training Log Archive: nmulder

In the 30 days ending Jun 30, 2007:

	activity	#	time	miles		km		+m
	Mountain Biking	8	17:15:32	215.32	(12.5/h)	346.53	(20.1/h)	2683
	Multisport	1	10:21:33	36.66	(16:57)	59.0	(10:32)	1918
	Trail Running	6	9:20:29	47.45	(11:49)	76.36	(7:20)	2589
	Gym	4	5:55:00
	Orienteering	4	5:24:39	22.15	(14:40)	35.64	(9:07)	1035	67 /	75c	89%
	Paddling	3	3:07:00	18.7	(10:00)	30.1	(6:13)
	Track / Speed Work	3	2:50:00	5.9	(28:48)	9.5	(17:54)
	Road Running	1	38:27	4.97	(7:44)	8.0	(4:48)	117
	Total	24	54:52:40	351.16		565.13		8342	67 /	75c	89%
averages - sleep:7.5 weight:79.8kg

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Saturday Jun 30, 2007 #

Multisport race (Wartrail Tri-Challenge) 10:21:33 [5] 59.0 km (10:32 / km) +1918m 9:04 / km
shoes: Salomon 3D Pro green #7

0430 - Mountain Run from Lady Grey to Balloch. Started off okay, but within a few minutes started feeling ill, a funny feeling following the early morning breakfast. I found that walking helped, so I changed tactics and decided to slow down, but keep up a decent speed and see what would happen after a few hours. At CP1 at the microwave tower, I was together with Martin Dreyer, with a chasing group of about 5. We had all got a little lost on the hiking trail up to the tower in the dark. The mountains were beautiful at first light, with snow patches all around. We were regularly running in shallow snow, with it being quite thick in places on south-facing slopes. Just before CP2 (Olympus), I had to let Martin go... with him immediately picking up the pace. Shortly after the CP, I also was caught by first Cobus, then Donovan, Garth, Jeannie, Ugene and Andre. Thankfully they were happy to slow down to my pace once they'd caught me and I managed to hide my discomfort. The old jeep track between Olympus and Snowdon (CP3) was quite often covered in snow, so we did a lot of walking through the grass beside. Just after 6 hours, just beyond Snowdow, I felt better and was able to up the pace. Martin had a 36 minute lead and I was keen to see if I could at least catch some of it. The last 25kms were superb. I felt great and could push rather hard, particuarly the descent into Skiddaw (CP5) and Balloch. We were told to miss Avoca (CP4) due to the deep snow there. I ended up 2nd, 32 mins behind Martin. Cobus finished about 35 mins later, with the rest of the large group just over an hour adrift. Not my best run by far... almost 55 mins slower than last year due also in part to the snow.

Split 2005 2006 2007
CP1 1h17 1h16 1h22 - fastest 1h16 ('06)
CP2 3h16 3h14 3h37 - fastest 1h58 ('06) vs 2h15 ('07)
CP3 4h55 4h51 5h43 - fastest 1h37 ('06) vs 2h06 ('07)
CP4 7h00 6h45 7h33 - fastest 1h54 ('06 w Avoca) 1h50 ('07 w/o Avoca)
CP5 ?h?? ?h?? 8h55 - fastest
Finh 9h55 9h42 10h21 - fastest 2h55 ('06) and 2h48 ('07)

Friday Jun 29, 2007 #

Note
slept:7.0 weight:80kg

Travelling to Wartrail today. Going to be very cold this weekend. The mountain run might still have snow. Another cold front is expected to move in during the bike leg (max. 6'C) and the paddle won't be much warmer. The Orange is only running at a measly 10 cumecs... we're going to have lots of sandbanks.

Thursday Jun 28, 2007 #

Paddling (Emmarentia Dam) 48:00 [3] 7.8 km (6:09 / km)
shoes: K1 (Assegai Bigfoot)

1540 - 4 long laps and 3 short laps of the dam.

Tuesday Jun 26, 2007 #

Mountain Biking 1:18:33 [3] 24.38 km (18.6 kph)
slept:7.5 weight:79kg shoes: Specialized Epic Comp 2006

0730 - Via Linden to Delta Park, then Emmarentia and home. Av 18.6 Mx 46.1

Trail Running (Emmarentia) 24:38 [3] 5.0 km (4:56 / km) +128m 4:22 / km
shoes: Salomon 3D Pro green #7

1650 - Single loop of Emmarentia park.

Monday Jun 25, 2007 #

Gym (PF Roodepoort) 1:25:00 [3]

0830 - Didn't push the session too hard with Wartrail looming this weekend.

Sunday Jun 24, 2007 #

Orienteering race (Gerotek) 1:21:47 [5] **** 10.54 km (7:46 / km) +280m 6:51 / km
spiked:24/27c slept:7.0 weight:81kg shoes: Salomon 3D Pro black #6

0920 - Gauteng Orienteering Champs Classic Distance at Gerotek. M21A course. Had another good run. Started off at a comfortable pace but realised that I was still pushing hardish about 1/3 of the way. Had only real problems at 4 & 5, the rest pretty much clean. One or two really nices pieces of terrain out there. Pushed very hard on the last, easy loop near the finish. 1st position, probably due to the clean run over the last 20 controls. Lange +5 minutes and Middleton / Green tied for 3rd at +11 min. Felt fairly good, but not the best. Tried to focus on running the hills well.

Classic: M21A - Splits

Saturday Jun 23, 2007 #

Event: Gauteng Orienteering Champs

Orienteering race (Moreleta Kloof) 31:45 [5] 3.79 km (8:23 / km) +130m 7:09 / km
slept:9.0 weight:81kg shoes: Salomon 3D Pro black #6

1430 - Gauteng Orienteering Champs Short Distance at Moreleta Kloof Nature Reserve. M21A course. Had a good run with only 1m50 of mistakes (mainly at 1 control). Pushed hard the whole was and I suffered. Legs a bit sore, with the 'Bloed en Omo' taste in my mouth the whole way... almost struggling to breathe. Saw Garry at 9 and suddenly caught him to 12. Would be interesting to see whether group running helped on the final few controls. Garry messed up penultimate... if he had stayed with me, he could probably have finished 2nd instead of 6th. I won, with Lange +3:55 and Middleton +4:06.

Short: M21A - Splits

Friday Jun 22, 2007 #

Mountain Biking 1:11:12 [3] 23.8 km (20.1 kph)
shoes: Specialized Epic Comp 2006

0945 - Rode out to Emmarentia and Delta Park. Not too hard with the Champs this weekend. Av 20.0 Mx 51.7

Wednesday Jun 20, 2007 #

Gym (PF Roodepoort) 1:30:00 [3]

0720 - Felt good for a change. Did more upper body and core strength than usual.

Trail Running (Emmarentia Dam) 26:51 [2] 5.0 km (5:22 / km) +36m 5:11 / km
weight:79kg shoes: Asics Gel Nimbus 2004

1640 - Went for run at Emmarentia. Did 3 min run before doing some striding to loosen up properly. Then continued with remainder of run at fairly easy pace.

Tuesday Jun 19, 2007 #

Trail Running hills (Walter Sisulu BG) 48:08 [3] 7.0 km (6:53 / km) +263m 5:47 / km
shoes: Salomon 3D Pro black #6

0930 - Shorter trail run through the gardens, up the waterfall and along the ridge before returning. Felt strong on the steps.

Sunday Jun 17, 2007 #

Note
(rest day)

No training. Spent 2 days at Kirkman's Kamp, Sabi Sands Game Reserve.

Saturday Jun 16, 2007 #

Mountain Biking race (Induna MTB Challenge) 3:40:49 [5] 75.19 km (20.4 kph) +1347m
shoes: Specialized Epic Comp 2006

0810 - Inunda, Hazyview. This Drifter Series event also doubled as S.A. National Champs. I finished 51st (47th man, 26th senior) after a not-so-great race. I struggled after the start, battling over the first 20kms with the tight quad tracks. Warmed up a bit after 25, where the terrain also opened up, but felt too many niggles and a bit exhausted to really give it a full effort. No-one passed me from 20kms to the finish however. Caught a big bunch at about 55km, but otherwise quite often on my own. The course didn't suite me personally as well, which didn't help. Av 20.5 Mx 52.4

Friday Jun 15, 2007 #

Mountain Biking 1:05:11 [3] 21.46 km (19.8 kph)
slept:7.5 weight:79kg shoes: Specialized Epic Comp 2006

0830 - Short ride to Emmarentia and back to loosen up some sore leg muscles. Hopefully they'll be fine now for tomorrow. Av 19.7 Mx 49.4

Thursday Jun 14, 2007 #

Note
(rest day)

No training today. Was dressed, ready to cycle for the whole day, but just got too busy.

Wednesday Jun 13, 2007 #

Gym (PF Roodepoort) 1:30:00 [3]

0650 - Legs were very sore from yesterday's trail run. The run was about the same distance as the previous week, but the hills were twice as steep!

Track / Speed Work (Wits) 50:00 [5] 2.0 km (25:00 / km)
shoes: Asics Gel Nimbus 2004

400m warm up, strides and stretching.
6 x 200m with walk back. Pushed 100%, but session was easier after last 4 days of training.
32.41, 33.60, 33.64, 33.32, 32.61, 30.24
400 warm down and stretching.

Tuesday Jun 12, 2007 #

Trail Running (Suikerbosrand) 3:18:42 [3] ** 25.16 km (7:54 / km) +825m 6:47 / km
shoes: Salomon 3D Pro black #6

0725 - Ran in Suikerbosrand again. This time from the main camp direct to Springbok hut, then loop west down through Aventura valley and the Aloe Forest before coming back past Eland hut and back to home the shortest way. Saw lots of game and not one other person.

Paddling (Emmarentia Dam) 1:06:00 [3] 10.8 km (6:07 / km)
shoes: K1 (Assegai Bigfoot)

1630 - 9 long laps of the dam.

Monday Jun 11, 2007 #

Mountain Biking 3:40:18 [3] 76.85 km (20.9 kph)
shoes: Specialized Epic Comp 2006

1030 - Went for a long, slow ride down to Sterkfontein and back via Muldersdrift. Took lots of scenic detours. Legs were still tired. Av 20.9 Mx 53.8

Sunday Jun 10, 2007 #

Orienteering race (Platberg) 1:20:01 [5] **** 8.3 km (9:38 / km) +225m 8:29 / km
spiked:17/18c shoes: Salomon 3D Pro black #6

0830 - Platberg (Harrismith) 1:15'000. Day 2 of the Harrismith O-ringen, so started 1st with a 1.05 lead over Garry. Copied the maps faster, and never saw him around the course. #2 was difficult, with me hitting it spot on with a bit of luck, and Garry not. Lovely planning from 2-3, best leg of the course. Had a series of controls later on in dense riverine bush, which wasn't so fun as we bashed across the river too many times. In the end came home with a big margin... very clean run, and only slightly tired from day 1.

C • Congrats 2

Orienteering warm up/down 35:00 [2] 3.0 km (11:40 / km)
shoes: Salomon 3D Pro black #6

1300 - Did some control collecting.

Day 2 Brown - Splits

Saturday Jun 9, 2007 #

Event: Harrismith O-ringen

Orienteering race (Eagle Mountain CC) 1:36:06 [5] **** 10.01 km (9:36 / km) +400m 8:00 / km
spiked:26/30c shoes: Salomon 3D Pro black #6

1300 - Eagle Mountain (Mount Everest) 1:10'000. Had a very strong run, no real mistakes and felt very strong on the uphills. I had problems with 2 controls that were out of place, loosing 3 mins and 11 mins. Managed to win in the end by 1 minute over Garry after Alex skipped a control. Very hard reading the control circles in the dense, middle section of the map.

Day 1 Brown - Splits

Friday Jun 8, 2007 #

Mountain Biking 1:07:57 [3] 21.38 km (18.9 kph)
slept:8.5 shoes: Specialized Epic Comp 2006

0820 - Cycled to Emmarentia and back with Liz. Av 18.9 Mx 43.0

Thursday Jun 7, 2007 #

Trail Running (Walter Sisulu BG) 1:06:06 [3] 9.0 km (7:21 / km) +297m 6:18 / km
slept:6.5 shoes: Salomon 3D Pro black #6

0820 - Started with a loop through the botanical gardens before going up the ridge along the geological trail. On top I found the path that led me to the view point on Protea Ridge. Out and back the same way. Was quite cool this morning with a 'fresh' breeze on the ridge... lovely. Took me 20 mins or so to warm up properly though.

Wednesday Jun 6, 2007 #

Track / Speed Work (Sweethoogte) 1:00:00 [5] 3.3 km (18:11 / km)
slept:8.0 weight:79kg shoes: Asics Gel Nimbus 2004

1600 - Hill training at Sweethoogte, University of Joburg.
1250m warm up and stretching
5 x 115m track sprints with walk back
19.36, 18.98, 18.77, 17.55, 17.63
3 x 300m hill runs with walk back
1.21.62, 1.20.57, 1.15.10
600m warm down and stretching

Still the best venue for hill work.

Tuesday Jun 5, 2007 #

Gym (PF Roodepoort) 1:30:00 [3]

0600 - Worked quite hard this morning.

Road Running (RAC TT) 38:27 [4] 8.0 km (4:48 / km) +117m 4:29 / km
shoes: Asics Gel Nimbus 2004

1745 - Arrived with only seconds to spare before the time trial, so did not warm up or anything. Felt it bad over the first few kms therefore, and never really settled down. It felt like I was doing about 30s / km faster than my recorded time, so the training and gym really knocked it out of me today.

C • Stirrup Glen date change 3

Note

Didn't ride with the AR Club Night Ride... wasn't looking forward to the cold and the start - stop scenario.

Monday Jun 4, 2007 #

Track / Speed Work (Wits) 1:00:00 [5] 4.2 km (14:17 / km)
shoes: Asics Gel Nimbus 2004

1630 - 800m warm up, stretches and striding.
5 x 600m with 1m45s rest.
2.18.32
2.22.44
2.24.14
2.20.90
2.14.76
400m warm down and stretching.

Sunday Jun 3, 2007 #

Trail Running 3:16:04 [3] 25.2 km (7:47 / km) +1040m 6:27 / km
slept:9.0 weight:80kg shoes: Salomon 3D Pro black #6

1000 - Ran the overnight hiking trails at Suikerbosrand. Chilly morning, but nice and quiet out there - no other hikers until just before the finish! Went out east first from the admin buildings, then around the mountain above the grassy plains before coming back past Springbok hut and back on the day trails.

Paddling (Emmarentia Dam) 1:13:00 [3] 11.5 km (6:21 / km)
shoes: K2 (Foxbat)

1615 - Paddled 10 long laps of Emmies with Sam in the Foxbat.

Saturday Jun 2, 2007 #

Mountain Biking race (Legend Gorge MTB Race) 4:19:43 [5] 87.04 km (20.1 kph) +1336m
slept:5.0 shoes: Specialized Epic Comp 2006

0900 - Entabeni Game Reserve, Limpopo. Left 5am for the 270km drive to Entabeni. Luckily it was a late am start, particularly since overcast conditions and a chill wind were also present. Small turnout of about 50 riders on the classic distance event, advertised as 70km and corrected to 75km at race briefing. After start I settled down into 13th and then 10th position. Started noting that each km board was exactly 1.18km on my odometer and thus started planning for a longer race than expected. Caught Brian Gardner for 9th just before the big concrete downhill off the Waterberg escarpment (2000ft in 2km) and re-passed him at the bottom. Then settled into 8th for the tough cycle through the lower reserve. Lots of sand, single track, game viewing, and incredibly lonely, I think I did 25km without seeing a rider or marshal! We then went back up the escarpment on the same concrete track (had to walk about 50%) before I caught 7th and then Ryan Hodierne for 6th. Just missed 4-5 by about 3 mins! Lovely race, very beautiful and quite, as well as challenging. Didn't mind the extra distance either. Av 20.3 Mx 50.7

Friday Jun 1, 2007 #

Mountain Biking 51:49 [2] 16.43 km (19.0 kph)
shoes: Specialized Epic Comp 2006

0900 - Rode from Linden with Liz through to Delta Park, the Spruit, Emmarentia and home. Had my bike serviced at summit earlier this week, so needed to ensure that all wa smooth before tomorrow's race. It is. Av 19.0 Mx 42.6

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