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Training Log Archive: nmulder

In the 30 days ending Nov 30, 2021:

activity	#	time	miles		km		+m
Adventure Racing	3	11:10:40	72.95		117.4		2324
Mountain Biking	3	6:50:42	102.31	(14.9/h)	164.64	(24.1/h)	2131
Gym	5	5:00:00
Trail Running	7	3:14:21	22.1	(8:48)	35.57	(5:28)	323
Road Running	4	2:00:03	12.99	(9:15)	20.9	(5:45)	318
Total	22	28:15:46	210.35		338.52		5096
[1-5]	22	27:57:50

11:10

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Tuesday Nov 30, 2021 #

7 AM

Trail Running (Cedar Lakes) 30:12 4.89 km (6:11 / km) +62m 5:49 / km
ahr:126 max:145 shoes: Salomon 3D S-Lab Red #4

Around the Estate on very soggy grass after the downpours last night.

Sunday Nov 28, 2021 #

6 AM

Road Running (Cedar Lakes) 33:04 5.61 km (5:53 / km) +82m 5:29 / km
ahr:121 max:137 shoes: Salomon 3D S-Lab Red #4

Roads and pavements around Cedar Lakes.

Saturday Nov 27, 2021 #

8 AM

Trail Running (Bosmont) 22:24 5.0 km (4:29 / km)
ahr:156 max:184 shoes: Salomon 3D S-Lab Red #4

Parkrun at Bosmont Stadium. Very wet weather the night before but the rain stopped for the race. Still pretty cold, but great running conditions. Had a good tussle with a master for 1st place.

Was supposed to go do #100 at Ventersburg, but the heavy overnight rain changed our mind. Results show it still went ahead, with 3 runners.

126/99

Friday Nov 26, 2021 #

8 AM

Trail Running (Cedar Lakes) 33:23 5.51 km (6:03 / km) +92m 5:35 / km
ahr:134 max:155 shoes: Salomon 3D S-Lab Red #4

Trails around Cedar Lakes.

Tuesday Nov 23, 2021 #

6 AM

Trail Running (Cedar Lakes ) 30:25 4.91 km (6:12 / km) +73m 5:46 / km
ahr:123 max:142 shoes: Salomon 3D S-Lab Red #4

Off-trail loops around the estate.

Monday Nov 22, 2021 #

4 PM

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

Sunday Nov 21, 2021 #

5 AM

Mountain Biking (Cradle) 2:58:42 67.53 km (22.7 kph) +951m
ahr:113 max:156 shoes: Specialized Epic FSR Mthn 2014

Out to the Cradle from Cedar Lakes via the dirt roads to N14. Then anti-clockwise via Lanseria, coming back via Muldersdrift, Random Harvest and Lions Pride.

Overcast weather with threat of rain, but it stayed dry, so a lovely morning for a ride. Also got to be the quietest Sunday morning of the year, with only about 20 bikes around the entire Cradle area. Apparently some big road cycle race on.

Saturday Nov 20, 2021 #

8 AM

Trail Running (Parys) 22:34 4.99 km (4:31 / km)
ahr:166 max:184 shoes: Salomon 3D S-Lab Red #4

Parys Parkrun closed down and Egweni started, although 90% of the course remains the same with a different start point closer along the river front. This means three loops at the far end of the lollipop (used to be 2?), which would be a bit busy for passing if it got any busier than the 50-odd people present today.

Pushed hard from about 600m in as I realized I was racing for position and managed to hold off 3 fast masters to get a win.

125/99

Next Parkrun will probably be #100 different venue (counting international venues).

Friday Nov 19, 2021 #

7 AM

Road Running (Cedar Lakes) 31:37 5.24 km (6:02 / km) +77m 5:38 / km
ahr:129 max:150 shoes: Salomon 3D S-Lab Red #4

Off-trail around the estate.

Thursday Nov 18, 2021 #

8 AM

Road Running (Cedar Lakes) 32:04 5.09 km (6:18 / km) +91m 5:47 / km
ahr:126 max:143 shoes: Salomon 3D S-Lab Red #4

Off-trail around the estate.

Monday Nov 15, 2021 #

4 PM

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

Saturday Nov 13, 2021 #

8 AM

Trail Running (Nigel) 22:24 4.89 km (4:35 / km) +1m 4:35 / km
ahr:163 max:179 shoes: Salomon 3D S-Lab Red #4

Nice Parkrun around some rough sports fields at Ferryvale, Nigel. Mostly flat but very soft underfoot.

124/98

Friday Nov 12, 2021 #

6 AM

Mountain Biking (Cradle) 1:45:35 42.28 km (24.0 kph) +601m
ahr:104 max:147 shoes: Specialized Epic FSR Mthn 2014

Easy Cradle ride from Sprockets out to Nirox circle via Lanseria, u-turn and back via Elandsdrift.

Thursday Nov 11, 2021 #

6 AM

Trail Running (Cedar Lakes) 32:59 5.38 km (6:08 / km) +94m 5:38 / km
ahr:121 max:137 shoes: Asics DynaFlyte Grey/Lime

Short run around the estate.

Monday Nov 8, 2021 #

4 PM

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

Saturday Nov 6, 2021 #

6 AM

Adventure Racing race (Kinetic Alpine Heath AR) 1 [4]

Kinetic Expedition Africa Series Final at Alpine Heath in the Northern Berg with Team Cyanosis (Mac, Ryno and Tracey)

Adventure Racing race (Trekking) 3:02:50 [5] 21.2 km (8:37 / km) +1173m 6:45 / km
shoes: Salomon Sense Ride4 #1 Blue

Leg one from Alpine Heath was a straight up and down via a few CPs. We led out to the first CP at the cascades. Extremely dangerous climbing over slippery rocks when 40 teams trying to get in and out of there at the same time.

From there up the escarpment for a 1000m climb up Babangone Peak. Songlines put the pressure on the last steep sections and then floored it on the descent to Sterkfontein Dam. We did surprisingly well in damage limitation and kept them to under 10 mins by the time we reached Qwantani Resort at the dam.

9 AM

Adventure Racing race (Transition) 4:45 [0]

Transition with new maps, but as there was only 1 CP and 1 transition I memorized rather than plotted.

Adventure Racing race (Kayaking) 2:24:20 [3] 14.9 km (9:41 / km)

It's Sterkfontein Dam, which means hellish weather and it didn't disappoint again. There was a strong NW blowing across the dam, so we had horrible side and front-side waves to contend with. Swell was about 3ft most of the way apart from a quite inlet near the CP. Towards the end crossed in front of some cliffs that created some spectacular refractions and a boiling cauldron effect. We struggled in the early parts to keep the nose going in the right direction and lost another 10 mins over just a couple of kms. Then a few more on the long paddle.

12 PM

Adventure Racing race (Transition) 3:05 [0]

Super-quick transition as we dragged our boats in, dumped gear and ran off down the road.

Adventure Racing race (Running) 21:40 [4] 3.5 km (6:11 / km) +40m 5:51 / km
shoes: Salomon Sense Ride4 #1 Blue

Ran from the dam near the side dam-wall down a district road to the first farmstead. Didn't loose any more time on Songlines, but still 30 mins behind after the paddle.

Adventure Racing race (Transition) 9:00 [0]

Map plotting and onto bikes. Ryno and Mac took a bit of strain steering the boats. I felt good.

Adventure Racing race (Biking) 5:04:59 [4] 77.8 km (3:55 / km) +1111m 3:40 / km
shoes: Specialized Epic FSR Mthn 2014

Long bike leg from near Sterkfontein Dam, down the escarpment and across the Tugela before heading back to Alpine Heath. We had a chasing wind to start with with soon developed into a big thunderstorm that we just managed to out-ride. Thumped this first section. Came down the escarpment at Bezuidenhouts Pass (again), but turned off this time into a side farm with a bit of cattle-track riding. Ryno half buckled his wheel down here and we lost a few minutes as he recovered.

Saw the Songlines support crew out as we crossed the fields at the bottom, so suspected we must have brough the time gap down. Kept pushing and shortly after getting to the Tugela, we saw them in the distance, about 7 mins ahead. Wind had turned and now we battled into it as we tried to reel them in as we got into the reserve grasslands around Alpine Heath. They'd also seen us, so it was flat-out racing.

In the end we ran out of distance and finished 2 mins behind them. The points over the year-long racing series were close enough that it meant that it all came down to the final placing of this race for the Series win, so we lost out on that and the free entry to ARWC Paraguay as well.

Thursday Nov 4, 2021 #

6 AM

Mountain Biking (Cradle) 2:06:25 54.84 km (26.0 kph) +579m
ahr:112 max:154 shoes: Specialized Epic FSR Mthn 2014

From Sprockets, out via Elandsdrift onto clockwise Cradle loop, with out and back to Caves. Back via Lanseria.

Wednesday Nov 3, 2021 #

5 PM

Road Running (Ferndale) 23:18 4.97 km (4:42 / km) +69m 4:23 / km
ahr:153 max:170 shoes: Asics DynaFlyte Grey/Lime

Tuesday Nov 2, 2021 #

3 PM

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

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