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Training Log Archive: nmulder

In the 30 days ending Sep 30, 2014:

activity	#	time	miles		km		+m
Mountain Biking	5	10:36:05	143.4	(13.5/h)	230.78	(21.8/h)
Trail Running	5	7:00:50	42.25	(9:58)	68.0	(6:11)
Orienteering	6	4:52:20	24.23	(12:04)	39.0	(7:30)	250
MTB - O	1	2:10:57	22.93	(10.5/h)	36.9	(16.9/h)		14 /	14c	100%
Road Running	4	1:56:56	14.54	(8:03)	23.4	(5:00)	112
Track / Speed Work	1	4:36	0.75	(6:10)	1.2	(3:50)
Total	21	26:41:44	248.1	(6:27)	399.28	(4:01)	362	14 /	14c	100%

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Tuesday Sep 30, 2014 #

6 PM

Road Running 17:18 [4] 4.0 km (4:20 / km) +56m 4:03 / km
shoes: Asics Gel Nimbus 2007

Nice comfortable pace with Nathan.

C • comfort... 2

Sunday Sep 28, 2014 #

9 AM

MTB - O race (Northern Farm) 55:57 [4] *** 22.4 km (24.0 kph)
spiked:14/14c shoes: Specialized Epic FSR Mthn 2014

Northern Farm - 1:20'000

Extremely windy day and still very hot. The course was quite fast as we had a lot of distance on good tracks and only 14 controls. I had no mistakes and no hesitations, so maybe the course should have been more technical where the map allowed.

Caught Eugene after about 2 controls but had to push hard on the hills and single tracks to drop him. Saw him for the last time at #5. Tried to time trial as many sections as possible after that, particularly those into the headwinds, but tired legs from yesterday didn't help.

Alex got 2nd, about 3 min back, then Tim and Eugene at +4 and +6.

Mx 48.4

MTB - O warm up/down 1:15:00 [3] 14.5 km (11.6 kph)
shoes: Specialized Epic FSR Mthn 2014

Warm up and control collecting afterwards. Collected 4 controls alongside the Jukskei River tracks.

Saturday Sep 27, 2014 #

7 AM

Trail Running (Van Gaalens) 3:40:18 [3] 34.0 km (6:29 / km)
shoes: Salomon Sense Mantra 2 grey/or

Ran with Ryno, Cobus and Stijn from Van Gaalens up to the Magaliesberg ridge, going up and down at the Greek Church pass. Took a 20 min stop at the top along the ridgeline path whilst the others did a few extra kms. Very warm day once again, but I was carrying 3 litres plus food, so no problems during the run. Trouble getting my core body temperature down later in the day though.

Wednesday Sep 24, 2014 #

11 AM

Orienteering race (Big Red Barn) 1:21:35 [4] 12.4 km (6:35 / km)
shoes: Inov-8 X-Talon 212 Orange

Gauteng Long Champs at Big Red Barn - 1:10'000

Late start on a very hot day. A strong wind helped take some of the heat off.

Lots of controls on the course, felt a bit like a control picking exercise with no real long legs. Started off poorly with small mistakes at #1 and #2 before settling down. This first section was in the southern forest and I manage d to hold 2nd behing Brad before we crossed the river and I slipped down to 3rd after Tim.

The north side was newly mapped and quite fun, but very runable / open. I felt sluggish and very non-fast, so was surpised to only finish 10.5 min behind Brad in the end, and just a few seconds ahead of Mike. This is the 3rd run in a row where I've been notably tired.

Orienteering warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Inov-8 X-Talon 212 Orange

Also included a bit of running when control collecting.

M21E - Splits

Sunday Sep 21, 2014 #

10 AM

Orienteering race (Hennops Farm) 52:48 [4] 7.3 km (7:14 / km) +250m 6:11 / km
shoes: Inov-8 X-Talon 212 Orange

Hennops Farm - 1:10'000 with 5m contours. Brown course.

Late start again. Fairly straight forward to start, with longish legs. Caught Stijn at #2 and dropped him at #5. Ran the long leg to #6 poorly. Should have stayed lower to start, and also felt slow and weak on this leg. Better to 9, but then next long leg to #10 felt very off again. Small time loss with 312 which was too low down on the ridge.

Overall okay, but dissapointed at my fitness / speed levels. Will take another rest day.

Orienteering warm up/down 5:00 [3] 0.5 km (10:00 / km)
shoes: Inov-8 X-Talon 212 Orange

Brown Men - Splits

Saturday Sep 20, 2014 #

10 AM

Orienteering race (Hedianga) 44:12 [4] 4.8 km (9:12 / km)
shoes: Inov-8 X-Talon 212 Orange

Hedianga - 1:5'000 with 5m contours. Brown course.

Mantained a comfortable speed around the course, trying to focus on hitting the controls accurately rather than overspeeding. Finished 5 min down on Brad, so maybe I should have taken more risks and increased the speed. Small mistakes at #7, 9, 15 due to map or control issues, whilst mistakes at 18, 22 and 26 were mine alone.

Moved from 3rd to 2nd in the sprint finish due to some problems on Tim's behalf. ;-)

Orienteering warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov-8 X-Talon 212 Orange

Men Brown - Splits

Thursday Sep 18, 2014 #

11 AM

Mountain Biking (Cradle) 2:54:09 [2] 59.64 km (20.5 kph)
shoes: Specialized Epic FSR Mthn 2014

Midday heat training with a Berg wind to make it even more fun!

Lanseria, Logwood tracks, Glenburn and the Cradle MTB sidetrack, before heading back via Lanseria.

Awfully hot and slow going in the windy conditions. Took it at a slow pace but still suffered, with temperatures apparently in the mid 30's.

Av 20.5 Mx 59.8

Wednesday Sep 17, 2014 #

7 PM

Trail Running (Moon Chaser Night Trail) 48:31 [5] 10.7 km (4:32 / km)
shoes: Salomon 3D S-Lab Red #4

Newish route, with 2 additional loops added in to get the water point closer to half way rather than at the 3km mark. However, they didn't take any other loops out, so course was notably long, somewhere between 10.7 and 11.1 depending on who you speak to. Had a good run finishing 10th or 11th, with Cobus doing a blinder and getting 3rd!

Tuesday Sep 16, 2014 #

8 AM

Mountain Biking (Logwood) 2:02:50 [3] 42.65 km (20.8 kph)
shoes: Specialized Epic FSR Mthn 2014

Broadacres, Lion Park, Logwood, Elandsdrift, back via Lanseria and Broadacress.

Av 20.8 Mx 51.9

6 PM

Road Running 16:42 [4] 4.0 km (4:11 / km) +56m 3:54 / km
shoes: Asics Gel Nimbus 2007

Heavy legs for this run. Started slow up the first hill and then sped up. Finished better than the last few times. More or less the same time as 3 weeks ago, but with cycling in the morning and last week's flu, I'm okay with that.

Monday Sep 15, 2014 #

5 PM

Road Running (Fourways) 45:31 [3] 8.5 km (5:21 / km)
shoes: Asics Gel Nimbus 2007

Out through Fourways suburbs, including a lap of Fourways Park.

Sunday Sep 14, 2014 #

9 AM

Orienteering intervals (Pear Orchard) 26:16 [4] 4.0 km (6:34 / km)
shoes: Inov-8 Oroc 280 #2

4 x 1000m star intervals on west part of Pear Orchard map, each with 2 or 3 controls. Was running faster towards the end.

7.17 / 7.10 / 6.23 / 5.25

Saturday Sep 13, 2014 #

9 AM

Orienteering intervals (Kaapsehoop Rockery) 22:27 [4] 2.5 km (8:59 / km)
shoes: Inov-8 X-Talon 212 Orange

5 x 500m intervals on the Rockery, each with 4 or 5 control points.

4.35 / 3.57 / 3.58 / 4.37 / 5.18

12 PM

Trail Running (Berlin Forest) 1:07:12 [3] 6.9 km (9:44 / km)
shoes: Inov-8 X-Talon 212 Orange

Nice hot midday run through some new forest blocks beside the escarpment looking for suitable orienteering areas.

3 PM

Orienteering (Battery Creek) 35:02 [3] 4.0 km (8:46 / km)
shoes: Inov-8 Oroc 280 #2

Control picking on the Battery Creek map minus clearings and roads / tracks. 18 controls over 4km. Very useful exercise.

Friday Sep 12, 2014 #

7 AM

Mountain Biking (B'sorah Farm) 1:24:51 [3] 22.68 km (16.0 kph)
shoes: Specialized Epic FSR Mthn 2014

Rode with Mac out at B'sorah, following the main mtb trail.

My new favourite MTBing area in Gauteng. Stunning trails. Lots of warthog today and also a jackal.

Av 16.0 Mx 35.1

C • Sable 1

Thursday Sep 11, 2014 #

6 PM

Road Running (Fourways Gardens) 37:25 [3] 6.9 km (5:25 / km)
shoes: Asics Gel Nimbus 2007

Through Witkoppen park and Fourways Gardens.

Lungs aren't up to scratch yet and body is still tired.

Wednesday Sep 10, 2014 #

8 AM

Mountain Biking (Logwood) 1:54:08 [3] 44.54 km (23.4 kph)
shoes: Specialized Epic FSR Mthn 2014

First training after a week of cold / flu.

Out towards Cradle area, but then detoured into Logwood A/H dirt roads. Did a loop and back via Elandsdrift.

Av 23.4 Mx 59.9

Sunday Sep 7, 2014 #

Note

Missed the O' at Unisa - Soweto due to cold / flu.

Thursday Sep 4, 2014 #

8 AM

Mountain Biking (Cradle) 2:20:07 [3] 61.27 km (26.2 kph)
shoes: Specialized Epic FSR Mthn 2014

Out to the Cradle, clockwise loop, coming back via Elandsdrift.

New Sighting: Bison!

Av 26.2 Mx 62.6

C • Bison 2

Wednesday Sep 3, 2014 #

8 PM

Trail Running race (Bryanston GC) 34:49 [4] 8.0 km (4:21 / km)
shoes: Salomon 3D S-Lab Red #4

Kinetic Night Trail race at Bryanston Golf Course.

Spongy course with thick grass layer and a few undulations. Went through half way at about 16:55ish, within sight of Piers and Philip, but lost a bit on the 2nd half as the course here is slightly harder. Finished 70s faster than my last race here 2.5 years ago, so should be happy with that. Finish position might be approx. 12th.

Trail Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Salomon 3D S-Lab Red #4

Monday Sep 1, 2014 #

5 PM

Track / Speed Work intervals 4:36 [5] 1.2 km (3:50 / km)
shoes: Salomon Sense Mantra 2 grey/or

A shortened training session as I was running out of time. Struggled to find a flat section of dirt road in the Broadacres area for some sprint intervals. Was hoping for 1km length, but in the end only did 2 x 600m at 2:18, 2:18 with 3 min rest. Will keep looking.

20 min warm up jog and 10 min cool down.

C • 600M 2

Trail Running warm up/down (Broadacres) 30:00 [3] 5.4 km (5:33 / km)
shoes: Salomon Sense Mantra 2 grey/or

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