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Training Log Archive: nmulder

In the 30 days ending Apr 30, 2018:

activity	#	time	miles		km		+m
Adventure Racing	8	24:06:00	85.25		137.2		4605
Mountain Biking	5	12:02:12	163.58	(13.6/h)	263.26	(21.9/h)	2968
Trail Running	7	8:40:54	48.31	(10:47)	77.74	(6:42)	1643
Road Running	7	4:01:47	27.82	(8:41)	44.77	(5:24)	691
Paddling	3	3:09:07	18.02	(10:30)	29.0	(6:31)
Gym	3	3:00:00
Orienteering	2	1:40:05	7.83	(12:47)	12.6	(7:57)	479	29c
Total	35	56:40:05	350.81		564.57		10386	29c
[1-5]	34	55:28:05

15:20

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Saturday Apr 28, 2018 #

8 AM

Trail Running (Nelspruit) 21:56 [5] 5.0 km (4:23 / km) +70m 4:06 / km
ahr:177

Halls parkrun from halls farmstall down to the Crocodile river, u-turn and back the same way, so uphill all the way home. Got to the turn at 20:25. Course is about 150m long.

61/45

Friday Apr 27, 2018 #

1 PM

Orienteering race (Nooitgedacht ) 1:14:23 [4] 7.9 km (9:25 / km) +300m 7:55 / km
ahr:158 max:171 shoes: Inov-8 Oroc 280 #4 (ZA)

Day 1 of Oringen in Kaapsehoop. Brown course.

Good clean run all around the course. Lots of climb, recorded 616m on my watch. Brad won by 10 mins, constantly pulling away the whole way round. Placed 2nd.

Brown - Splits

Wednesday Apr 25, 2018 #

6 AM

Road Running (Fourways Gardens) 30:07 [3] 5.6 km (5:23 / km) +80m 5:01 / km
ahr:136 shoes: Asics DynaFlyte Grey/Lime

Fourways Gardens loop.

1 PM

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

6 PM

Road Running (Fairview) 30:03 [3] 5.95 km (5:03 / km) +100m 4:40 / km
ahr:142 shoes: Asics DynaFlyte Grey/Lime

Fairview Estate loop.

Sunday Apr 22, 2018 #

1 AM

Adventure Racing race (Transition) 19:00 [0]

19 mins in transition (new maps) vs 17 for Painted Wolf. Fairly cold, but EA was a lot worse.

2 AM

Adventure Racing (Trekking) 3:29:00 [3] 10.0 km (20:54 / km) +500m 16:43 / km
shoes: Salomon 3D Pro Royal #17

Left 4 mins after PW, but didn't see them on the road out. Next CP was going to be technical in light green forest. We took a track and then left it on a bearing / contour / height judgement. Came out 50m to the left of the CP, so virtually spot on. We'd heard PW to one side so went stealth mode in and out of there. As we were exiting the area we saw their headlamps behind us but found out later they hadn't got it yet. They also missed it going back after it in the other direction and we never saw them in the race again.

Rest of the trek was hilly but okay. We struggled with the last CP on a grave, spent about 20-30 mins within 200m of it. Trek finished at Hano's sawmill.

5 AM

Adventure Racing race (Transition) 14:00 [0]

Onto the last bike leg. Pushing it to be out of here before PW arrived.

Adventure Racing race (MTB) 4:44:00 [3] 34.0 km (8:21 / km) +1000m 7:17 / km
shoes: Specialized Epic FSR Mthn 2014

Tough MTB leg again with tough nav, especially to start with. Woke a few of the locals up trying to find a rideable track in the direction we needed. In the end bundu-bashed but we got extremely luck and found a very good section. From then some nice contouring tracks before a down and up hike a bike through a gorge on a footpath. Then up into the higher forests again (saw some elephant dung and footprints) before the final turn for home and a very long single track mtb downhill to the finish.

In the end won by 1h26 over Painted Wolf. No other teams finished the full course, with Rustproof 3rd.

Tough race overall with tricky bag. My measured altitude (6500m) and bike comp show much higher climb and distance than the official race info.

Bike stats
8:48:15
Dst 99.85
Av 11.3
Mx 42.6

Saturday Apr 21, 2018 #

10 AM

Adventure Racing race (Trekking) 15:00 [4] 2.2 km (6:49 / km)
shoes: Salomon 3D Pro Royal #17

Vasbyt Merrell Adventure Race in Knysna with Team Cyanosis (Mac, Michael Owen, Jackie Moore.)

Leg 1 was a quick orienteering leg, to pick up 3 of 4 CPs down each of the 4 roads from the start / finish junction at Garden Route Trail Park near Karatara. Tried to get clever and find a diagonal short-cut but no luck and lost about 90s on the leading teams. Probably came into transition 4-6th. Were given our first set of maps at this stage. We headed straight out onto the next MTB leg.

11 AM

Adventure Racing race (MTB) 1:05:00 [4] 14.0 km (4:39 / km) +750m 3:40 / km
shoes: Specialized Epic FSR Mthn 2014

MTB leg from the trail cafe to T1 at the spur on Perdekop. Recognised 1 or 2 sections from EA Knysna a few years back. We left in 2nd place and immediately passed the lead male pair, getting into T1 with a comfortable lead. No sign behind us of Painted Wolf, Neverest, Merrell or other.

Adventure Racing race (Transition) 3:00 [0]

Put on gaitors for the trekking. Expecting lots of fynbos. Should have had them on from the start to save time.

Adventure Racing race (Trekking) 3:36:00 [3] 15.0 km (14:24 / km) +1000m 10:48 / km
shoes: Salomon 3D Pro Royal #17

A loop leg from Perdekop onto Corneliskop, then down into the Windmeulrivier for a few more CPs. Lots of undergrowth and very slow going. Tough nav with some route choices to think about. Saw Painted Wolf entering CP2 area as we quietly exited (20 mins?) but must have opened the gap a bit after that again. I took a bit of strain on this leg. It was warm, but not hot, but I think I expended too much energy getting down to Knysna on the day before the race.

3 PM

Adventure Racing (Transition) 6:00 [0]

Quickish transition back onto the bikes for the toughest bike leg of the race.

Adventure Racing race (MTB) 5:09:00 [4] 44.0 km (7:01 / km) +1350m 6:05 / km
shoes: Specialized Epic FSR Mthn 2014

Monstrous bike leg. From Perdekop dropped down into the Windmeulrivier, crossing the river on the Outeniqua hiking trail. Then a long long up hill on overgrown old forest track through the fynbos to behind Saddle Peak for 2 Cps. Painted Wolf almost caught us here just before sundown (8 min) but then they made a nav error and we got away again. Fast downhillf rom here back to the Seven Passes Road for T2, via a few technical forest roads.

8 PM

Adventure Racing race (Transition) 12:00 [0]

Dropped our bikes to start a trek-paddle-trek combo.

Adventure Racing (Trekking) 2:04:00 [3] 5.0 km (24:48 / km) +5m 24:41 / km
shoes: Salomon 3D Pro Royal #17

Trek to a kloofing leg down the Wolwerivier canyon at night. Went okay, but Painted Wolf apparently pulled 20 mins out of us.

11 PM

Adventure Racing race (Transition) 18:00 [0]

18 mins getting the boats together and setting off. Way too slow. Painted Wolf took 6, but that seems a bit too fast. Left with a 26 min lead.

Adventure Racing race (Kayaking) 2:32:00 [2] 13.0 km (11:42 / km)

Kayak leg down the Wolverivier into the Swartvlei, across it and up the Karatara river. Essentially the reverse of EA Knysna. I saw it coming, but we still couldn't find the channel entrance to the eastern part of the vlei just passed Willow Point, we didn't hug the south bank hard enough. Lost about 18-20 mins here and Painted Wolf caught us, but they also couldn't find it, despite local knowledge. Portaged over some mud flats behind them in the end. They then sped away, but then missed the Karatara entrance and had to paddle back. We met them at the entrance and kept the gap to 2 mins at the Transition.

Friday Apr 20, 2018 #

Note

Flew down to Knysna. Things didn't go according to plan.

7 AM

Mountain Biking (Lonehill) 34:23 [3] 12.18 km (21.3 kph)
ahr:116 max:149 shoes: Specialized Epic FSR Mthn 2014

Loop around Lonehill

Av 21.2
Mx 60.4

Thursday Apr 19, 2018 #

6 PM

Paddling (Emmarentia) 23:20 [3] 4.0 km (5:50 / km)
shoes: K1 (CS Maxi)

First 4 laps of time trial.

Paddling warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: K1 (CS Maxi)

Wednesday Apr 18, 2018 #

6 PM

Road Running (Saints) 25:32 [3] 5.0 km (5:06 / km) +103m 4:38 / km
ahr:156 shoes: Asics DynaFlyte Grey/Lime

Easy time trial, speeding up a bit down the hill to 4k.

Monday Apr 16, 2018 #

7 AM

Road Running (Durban North) 24:32 [2] 3.5 km (7:01 / km) +57m 6:29 / km
ahr:158 shoes: Asics DynaFlyte Grey/Lime

Easy jog from Mandalay lodge down to the Japanese Gardens and then back up the hill another route.

Sunday Apr 15, 2018 #

7 AM

Trail Running race (King’s Kloof) 5:41:15 [4] 44.65 km (7:39 / km) +1089m 6:49 / km
ahr:136 max:182 shoes: Salomon Sense Pro 2 Blue

One of Nina’s races at Kings Kloof.

Started off slow knowing that we’d climb the ridge at 6km. All went well until about 10k in where I needed my first food intake, which was a bit earlier than I expected. Recovered quickly but best waterpoint was only at about 20k and I wanted to fill up a bottle with electrolyte powder. Suffered a bit before getting there and ended up stopping for a few minutes to refresh.

After that a nice run along the ridge line before descending back past Laurentia Farm and going under the road for the final 16km on the northern part of the area. Lots of MTB tracks that twisted all over the place. Got a bit much in the end but a loop of a grassy field was the straw / camel thing. Lost a place to Nando here as he was storming again towards the end whilst I was fading. Limped home a little bit slower than I wanted, but good training distance.

Saturday Apr 14, 2018 #

8 AM

Trail Running (Lonehill ) 21:50 [5] 5.0 km (4:22 / km) +85m 4:01 / km
ahr:164 max:190 shoes: Asics DynaFlyte Grey/Lime

First time on the newer course without the washed out bridge. Still my least favorite parkrun with just too many people for the venue and a crazy amount of cheating.

60/44

8 PM

Orienteering race (Jackal Creek) 25:42 [4] *** 4.7 km (5:28 / km) +179m 4:36 / km
ahr:165 max:179 29c shoes: Inov-8 X-Talon 212 Blue

Jackal Creek night-o

Finally got to orienteer at Jackal Creek for the first time.

Nice strong start until a loop 7-11 where I lost a bit of pace and focus trying to refold the map. Longish leg 13-14 saw me take a tiger line through green. Missed the indiatinct track and had to bundu bash. Maybe should have gone round and gained 15s or so. Still lacking focus after the bundu and was slow to 15 and 16, loosing a bit more time.

Second half started improving again, but lacked a bit of speed. Bit of a compass error out of 22. Then okay to the finish. Probably lost 45s in total but still happy. 2 mins down on Brad and about 20s ahead of Alex. Had a bigger lead on him at half way but he closed it down well.

Men - Splits

Friday Apr 13, 2018 #

7 AM

Mountain Biking (Cradle ) 2:28:24 [3] 60.83 km (24.6 kph) +756m
ahr:115 max:157 shoes: Specialized Epic FSR Mthn 2014

Cradle loop, out via Lanseria and back Elandsdrift.

Thursday Apr 12, 2018 #

7 AM

Road Running (Broadacres) 37:53 [3] 7.05 km (5:22 / km) +74m 5:06 / km
ahr:135 max:165 shoes: Asics DynaFlyte Grey/Lime

Out towards Broadacres and back.

6 PM

Paddling (Emmarentia ) 1:03:40 [4] 10.0 km (6:22 / km)
ahr:128 max:169 shoes: K1 (CS Maxi)

Fair start. Big gap ahead of me but found 3 other boats for a few laps before it split up. Ended up with Jonathan T. for the remaining laps. Got very quiet after about 7 laps as it was a shortened time trial.

Paddling warm up/down 14:00 [2] 2.0 km (7:00 / km)

Wednesday Apr 11, 2018 #

1 PM

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

Tuesday Apr 10, 2018 #

7 AM

Mountain Biking (Cradle) 2:23:02 [4] 60.52 km (25.4 kph) +756m
ahr:114 max:150 shoes: Specialized Epic FSR Mthn 2014

Cradle loop, anti clockwise, out via lanseria, back via Elandsdrift.

Av 25.3
Mx 66.1

Monday Apr 9, 2018 #

4 PM

Trail Running (Emmarentia) 39:31 [3] 6.9 km (5:44 / km) +76m 5:26 / km
ahr:129 max:158 shoes: Salomon Sense Pro 2 Blue

Loop of Emmarentia and then down to scout hall.

5 PM

Paddling (Emmarentia ) 1:08:07 [3] 10.0 km (6:49 / km)
ahr:142 shoes: K1 (CS Maxi)

10 laps.

Sunday Apr 8, 2018 #

7 AM

Trail Running (Kaapsehoop ) 36:26 [3] 5.0 km (7:17 / km) +124m 6:29 / km
ahr:136 shoes: Salomon Sense Pro 2 Blue

From kaapsehoop up past the hut to the towers and back via the Jeep track.

Saturday Apr 7, 2018 #

8 AM

Trail Running (Witbank) 21:58 [5] 5.0 km (4:24 / km)
shoes: Salomon Sense Pro 2 Blue

Witbank Parkrun on the way down to check control sites for Kaapsehoop oringen at end of the month. Nice parkrun in a grassland area with a couple of good hills.

59/44

Friday Apr 6, 2018 #

3 PM

Mountain Biking (Cradle ) 2:30:49 [3] 60.73 km (24.2 kph) +756m
ahr:112 shoes: Specialized Epic FSR Mthn 2014

Cradle loop clockwise. Out via Elandsdrift and back via Lanseria.

Av 24.1
Mx 71.0

Wednesday Apr 4, 2018 #

1 PM

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

6 PM

Road Running (Saints) 22:25 [3] 5.0 km (4:29 / km) +103m 4:04 / km
ahr:174 shoes: Asics DynaFlyte Grey/Lime

6th PB in a row here for the 5k, so improving nicely. Finally got the last km below 5:20.

Tuesday Apr 3, 2018 #

4 PM

Trail Running (Golden Harvest) 37:58 [3] 6.19 km (6:08 / km) +199m 5:17 / km
ahr:128 shoes: Salomon Sense Pro 2 Blue

Easy running in Golden Harvest, exploring some of the less known areas.

Monday Apr 2, 2018 #

11 AM

Mountain Biking (Northern Farms) 4:05:34 [3] 69.0 km (16.9 kph) +700m
ahr:116 shoes: Specialized Epic FSR Mthn 2014

The black route at Northern Farm. It's been extended in 3 places to get to just short of 70km. It was a bit wetter in some places than I expected, took it easy through the muddy patches trying to save the chain. Otherwise a solid 4h of singletrack.

Av 16.8
Mx 38.9

Sunday Apr 1, 2018 #

10 AM

Road Running (Lonehill) 1:11:15 [3] 12.67 km (5:37 / km) +174m 5:16 / km
ahr:130 max:148 shoes: Asics DynaFlyte Grey/Lime

Scenic loop through Lonehill.

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