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Training Log Archive: nmulder

In the 30 days ending Jun 30, 2017:

	activity	#	time	miles		km		+m
	Mountain Biking	5	10:41:03	110.41	(10.3/h)	177.69	(16.6/h)	1991
	Hiking	3	7:10:00	18.33	(23:27)	29.5	(14:35)
	Orienteering	6	6:05:33	26.22	(13:56)	42.2	(8:40)	1380	84 /	113c	74%
	Trail Running	3	3:33:00	23.32	(9:08)	37.53	(5:41)	175
	Paddling	3	2:58:00	17.65	(10:05)	28.4	(6:16)
	Road Running	5	2:52:53	22.22	(7:47)	35.76	(4:50)	88
	Gym	2	2:00:00
	Track / Speed Work	1	20:41	2.55	(8:07)	4.1	(5:03)
	Total	27	35:41:10	220.7		355.18		3634	84 /	113c	74%
averages - weight:82kg

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Friday Jun 30, 2017 #

Event: WOC 2017

10 AM

Mountain Biking (Sattel) 2:47:30 [3] 40.76 km (14.6 kph)

Long ride out past Rothenturm, over the ridge to Alpthal, then over the next ridge and down to Gross. Over the Sihlsee bridge and around the north side of the lake back to Einsiedeln. Back via Chatzenstrick.

Av 17.4
Mx 48.5

Thursday Jun 29, 2017 #

10 AM

Mountain Biking (Sattel) 2:31:01 [3] 42.56 km (16.9 kph) +828m
ahr:103 shoes: Specialized Epic Comp 2006

Ride out past Aegerisee, along the Aegerithal and then behind and up the ridge of Gottschalkenberg. From there to St Jost and the down to Rothenturm.

Av 16.9
Mx 49.1

Wednesday Jun 28, 2017 #

12 PM

Track / Speed Work (Seewen) 12:41 [5] 3.0 km (4:14 / km)
ahr:165 shoes: Salomon 3D S-Lab Red #4

3000m squad time trial at Seewen. On tartan at low altitude.

Track / Speed Work warm up/down 8:00 [3] 1.1 km (7:16 / km)
shoes: Salomon 3D S-Lab Red #4

6 PM

Orienteering race (Raten Gottschalkenberg) 35:34 [4] 3.9 km (9:07 / km) +200m 7:16 / km
ahr:147 shoes: Inov-8 Oroc 280 #3 (CH)

Milksuppen evening race at Raten.

Ran the B-course in the middle of a massive thunderstorm. Lots of climb again but not too many brambles. About 2 mins of route choice and a small nav mistake.

Orienteering warm up/down 5:00 [3] 0.8 km (6:15 / km)
shoes: Inov-8 Oroc 280 #3 (CH)

Tuesday Jun 27, 2017 #

5 PM

Mountain Biking (Sattel) 2:32:19 [3] 27.32 km (10.8 kph) +1163m
ahr:122 shoes: Specialized Epic Comp 2006

From Sattel to Mostelberg, Hagenegg, Alpthal and back via Rothenturm. Three big climbs. It's taking a lot of getting used to a 26"er with 3 front gears and a rapid rise rear derailleur.

Av 10.7

C • You've become a very fast runner! 3

Sunday Jun 25, 2017 #

Event: Schweizer Meisterschaft in der Langdistanz

10 AM

Orienteering race (Salhoechi) 2:28:22 [4] *** 13.8 km (10:45 / km) +680m 8:38 / km
ahr:151 spiked:21/27c shoes: Inov-8 Oroc 280 #3 (CH)

Swiss Long Distance Champs, 1:15'000, Salhoechi, AG, HE category

A very long course and time. Very long legs in places with lots of climb and quite a lot of track running. Probably did 18km+. Once again no speed. With a 2h30 cut-off time, got quite worried towards the end. :-O

Saturday Jun 24, 2017 #

Event: Schweizer Meisterschaft im Sprint-OL

4 PM

Orienteering race (Windisch) 20:17 [4] *** 4.1 km (4:57 / km) +45m 4:41 / km
ahr:175 spiked:23/26c shoes: Salomon 3D S-Lab Red #4

Swiss Sprint Champs, Windisch, AG, 1:4'000. HE class.

Struggled to get into the map to #1 and lost a few secs on route choice. Then okay with almost no mistakes, but no speed. Felt very tired after the week in Prague.

Orienteering warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Salomon 3D S-Lab Red #4

Thursday Jun 22, 2017 #

6 AM

Road Running (Prague) 33:33 [3] 6.5 km (5:10 / km)
ahr:125 shoes: Salomon 3D S-Lab Red #4

In Prague on a conference. Ran from the hotel with Michele, pretty much a long lap around the cemetery.

Monday Jun 19, 2017 #

5 PM

Orienteering (Wangenerwald) 46:49 [4] *** 5.8 km (8:04 / km) +135m 7:14 / km
ahr:167 16c shoes: Inov-8 Oroc 280 #3 (CH)

Ran 2nd stage (middle distance) of the Zurich Oberland 5-days after flying into Switzerland via Dubai in the early afternoon.

H35 category at Wangenerwald. Supposedly 1:10000 map but the organizers messed up by mismeasuring all the course fdistances by 1.5x factor. So we ended up running 5.8 instead of 3.9km. Good thing I didn't run M21!

Bloody hot day, 34'C at the start line.

Poor start. Map greener and more out of date then expected. A lot of runnning next to the fields from 2 through to 6 as my preferred route house to stay out of the brambles and nettles. No big mistakes on the day until 15 where I didn't find the control at first attempt. Eventually found it lying down in some green forest about 40m away from expected. Hung it back up where I found it but in hindsight I suspect someone either threw it away from the original site or mistakenly thought they were correcting the control placement. My mother found the control in the right place just a few minutes ahead of me whilst Michele found the tag and then the control a few minutes later. Oops.

Almost no competition on the course, only 1 other guy.

Orienteering warm up/down 12:00 [3] 2.2 km (5:27 / km)
shoes: Inov-8 Oroc 280 #3 (CH)

Saturday Jun 17, 2017 #

10 AM

Orienteering (The Coves) 19:56 [5] *** 3.3 km (6:02 / km) +30m 5:47 / km
ahr:170 spiked:24/25c shoes: Inov-8 X-Talon 212 Orange

SA Sprint Champs at The Coves Estate

M21E

Got off to a good start and nailed the first loop. In the same area as Garry M on M40. Slight hesitation into 8 to check description and a bit slow across the open. Thereafter good again, with Garry behind me. Misread 12 (thought hill instead of depression just before cp) and lost 10-15 secs. Went straight on 17-18 which also meant easing through a pond. Turned out to be the fastest route. Went left to 19 down the stream but think this was about 5 secs slowed. Good then until 22-23 where I ran straight instead of paths which would have saved another 5 secs. Had Garry and Michele in my sights from here, so pushed hard to catch and pass them across the fields to the finish. Turned out that this was where I got a gap on Brad as we were still dead-heated at 23.

In the end I got a very surprising win (never won SA Sprints before), 15 secs ahead of Brad and another 2 min on Eugene.

C • Well done! 2

3 PM

Mountain Biking (Cradle loop) 2:27:31 [3] 59.62 km (24.2 kph)
ahr:127 shoes: Specialized Epic FSR Mthn 2014

Cradle loop, out via Lanseria and back via Elandsdrift.

Av 24.2
Mx 64.2

M21E - Splits

Friday Jun 16, 2017 #

Hiking (B'sorah Farm) 2:00:00 [2] 8.0 km (15:00 / km)
shoes: Salomon Fellcross 2 Black

Putting out and collecting CPs for GOC O' champs.

Thursday Jun 15, 2017 #

2 PM

Paddling (Emmarentia ) 50:00 [3] 8.0 km (6:15 / km)
shoes: K1 (CS Maxi)

8 laps.

Wednesday Jun 14, 2017 #

1 PM

Gym (Bio) 1:00:00 [3]

3 PM

Mountain Biking (Broadacres) 22:42 [3] 7.43 km (19.6 kph)
ahr:116 shoes: Specialized Epic FSR Mthn 2014

After 4 weeks, we finally got our bikes back from Spain. Took it for a spin, which was shortened after finding big tears in both tyres, probably from cycling through the quarry near the end of the race.

Av 19.6

Tuesday Jun 13, 2017 #

4 PM

Paddling (Emmarentia) 1:05:00 [3] 10.4 km (6:15 / km)
shoes: K1 (CS Maxi)

6 short laps followed by 4 medium laps after Mac joined.

Sunday Jun 11, 2017 #

9 AM

Trail Running race (B'sorah Farm) 1:07:52 [4] 13.1 km (5:11 / km)
ahr:165 shoes: Salomon Sense Mantra 4 blue/gr

Spur Gauteng Trail Series race at B'sorah Farm. New route going up the river trail first. Nice comfortable start and had good energy up the 2 big climbs of the day. Unfortunately missed the 2nd split off from the short race and ended up doing 200m extra. Luckily I heard Vaughn calling me back and I was able to recatch and pull away again. 20thish position.

Hiking warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Salomon Sense Mantra 4 blue/gr

11 AM

Hiking (B'sorah Farm) 5:00:00 [3] 20.0 km (15:00 / km)
shoes: Salomon 3D Pro Black/Red #16

Putting out stakes for next weeks O' with Eugene. Did a bit of jogging between controls on some stages. Visited 89 sites in 6 hours.

Saturday Jun 10, 2017 #

8 AM

Trail Running (Northern Farms) 2:03:05 [3] 19.43 km (6:20 / km) +175m 6:04 / km
ahr:134 shoes: Salomon Sense Mantra 4 blue/gr

Long run at Northern Farms with backpack. From car park down to the canal tracks, then down to Jukskei in NW corner. Followed the river tracks back upriver to the Equestrian Trail, then reverse along it to the highway and back to car park. Not many MTBers out there.

Wednesday Jun 7, 2017 #

1 PM

Gym (Bio) 1:00:00 [3]

5 PM

Road Running (Fourways Gardens) 51:07 [3] 10.13 km (5:03 / km)
ahr:145 shoes: Asics DynaFlyte Grey/Lime

Fourways Gardens out to Broadacres, loop and back.

Tuesday Jun 6, 2017 #

4 PM

Paddling (Emmarentia) 1:03:00 [3] 10.0 km (6:18 / km)
shoes: K1 (CS Maxi)

10 laps

6 PM

Road Running (Greenside) 35:43 [4] 8.0 km (4:28 / km) +88m 4:14 / km
ahr:167 shoes: Asics DynaFlyte Grey/Lime

Very dark at this time of year.

Monday Jun 5, 2017 #

7 AM

Road Running (Craigavon) 30:32 [3] 6.13 km (4:59 / km)
ahr:158 weight:82kg shoes: Asics DynaFlyte Grey/Lime

Sunday Jun 4, 2017 #

10 AM

Orienteering race (Mohale's East) 1:02:35 [4] *** 6.3 km (9:56 / km) +290m 8:05 / km
ahr:165 spiked:16/19c shoes: Inov-8 X-Talon 212 Orange

Mohale's East 1:10'000

Ran Brown course. Got off to good start, spot on to #1 and #2. Climbed after 2 and then dropped. Should have just dropped immediately and saved close to 30s. I could have gone straighter 4-5 rather than climbing a bit and contouring, another 15-20s or so. Ran the long leg 6-7 well. Had a small hesitation at #9 when I didn't see the control flag immediately. Then okay to 11. At 12 I was aiming spot on, but got pulled left bty the first bend in the dark green. The veg boundary doesn't look right here, lost about 90s. On long leg 12-13 I took the left route choice and might have the fastest leg? Started getting a bit tired here as we hit the final hill back to the finish. Final mistake was 16-17 where a re-entrant not on the map stopped me short of the control and pulled me down the hill to the wrong thicket (90s again). Paul and Eugene had the same problem.

Overall a decent run. Felt 'slow' to start with on the rocky terrain but struggled to speed up. Ideally, should have been 2-3 mins faster on the hills towards the end. Total mistakes about 4 mins. Finished 1st about 7 mins ahead of Paul then Eugene.

Brown - Splits

Saturday Jun 3, 2017 #

8 AM

Trail Running (Centurion) 22:03 [3] 5.0 km (4:25 / km)
ahr:169 shoes: Salomon Sense Mantra 4 blue/gr

Bronberrik Parkrun, a double lapper along a park / spruit with a tough hill climb up one side limb. Went out fast but slowed down on both hills. Managed to just stay ahead of 1st lady and Paul for 4th.

37/30

Thursday Jun 1, 2017 #

6 PM

Road Running (Wanderers) 21:58 [5] 5.0 km (4:24 / km)
ahr:169 shoes: Asics DynaFlyte Grey/Lime

Pretty cool evening, so felt inclined to go fast.

48s off my PB here, so pretty happy, especially given its only 3 weeks since the last AR.

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