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Training Log Archive: nmulder

In the 31 days ending Jan 31, 2009:

	activity	#	time	miles		km		+m
	Mountain Biking	9	20:11:52	231.27	(11.5/h)	372.2	(18.4/h)	2559
	Hiking	5	10:55:00	21.75	(30:07)	35.0	(18:43)
	Trail Running	4	9:39:30	34.8	(16:39)	56.0	(10:21)
	Paddling	3	4:47:00	15.97	(17:58)	25.7	(11:10)
	Gym	3	3:45:00
	Road Running	6	3:17:08	24.67		39.71
	Orienteering	3	2:40:24	10.94	(14:40)	17.6	(9:07)		14 /	17c	82%
	MTB - O	1	1:03:41	12.37	(11.7/h)	19.91	(18.8/h)	325	21 /	22c	95%
	Track / Speed Work	1	3:48	0.62	(6:07)	1.0	(3:48)
	Total	25	56:23:23	352.39		567.12		2884	35 /	39c	89%
averages - sleep:7 weight:77kg

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Saturday Jan 31, 2009 #

Hiking 2:30:00 [3] 7.0 km (21:26 / km)
shoes: Salomon 3D Pro black #9

1000 - Put out CPs around Majuba hill. Tough hike, with lots of climb and then lots of overgrown forest.

Trail Running 21:00 [3] 3.0 km (7:00 / km)
shoes: Salomon 3D Pro black #9

1800 - Putting out a CP (#51) on Stage 7. Gate locked, so had to run 1.5km along a trail to get to the building and microwave tower.

Friday Jan 30, 2009 #

Trail Running 3:06:30 [3] 20.0 km (9:20 / km)
shoes: Salomon 3D Pro black #9

0600 - Ran / hiked the 4th leg of the Uge Classic AR, putting out the CPs. This went ffrom Dunblane up Donkeys Pass and down to Engogo Riverside Lodge.

Note

1248 - The race started.

Hiking 45:00 [3] 4.0 km (11:15 / km)
shoes: Salomon 3D Pro black #9

1600 - Went up and down Sak se Pad to put out a CP for Stage 2 of the race. Tough route.

Thursday Jan 29, 2009 #

Trail Running 5:32:00 [3] 30.0 km (11:04 / km)
shoes: Salomon 3D Pro black #9

1230 - Ran / hiked the first stage of the Uge Classic AR from Grootpoort to Eikenhof Farm, putting out the CPs. Had to reroute part of the course to avoid the kloofing due to flooding. Nice and scenic though.

Tuesday Jan 27, 2009 #

Note
(rest day)

This week is turning out to be a horror week for training. We've got the Uge Classic AR to organise this weekend and I've got 0 time for training. Putting out CPs on Thursday will have to do.

Sunday Jan 25, 2009 #

Event: Gauteng Short Course - JHB Zoo

Orienteering race (Joburg Zoo) 23:23 [5] *** 3.6 km (6:30 / km)
spiked:14/17c slept:7.0 weight:77kg shoes: Salomon 3D Pro black #9

1030 - Joburg Zoo, 1:4'000. My first run on this map. Event attracted a massive turnout of 150 cards and 200 or so people. Probably the biggest O' event in Joburg since the mid-80's. I had a fair run, but messed up RCs to #s 2 and 12. Also overshot a turn to # 11. Finished 8th overall, behind a Brit (GG), a Swede (Emil) and 5 South Africans (Jeremy, Garry, Dylan, Alex, Nathan). Just beat Eugene by about 20s, otherwise it would have been a disastrous run. Was less than 2 mins behind everyone except GG who was 5 mins ahead. That gap doesn't bear thinking about.

C • whoo 2

Paddling (Emmarentia) 54:00 [3] 8.4 km (6:26 / km)
shoes: K1 (CS Maxi)

1600 - 7 big laps of the dam in the K1.

Paddling (Emmarentia) 33:00 [3] 4.8 km (6:52 / km)
shoes: K2 (Renegade)

1700 - 4 long laps of the dam with GG. Almost toppled a few times on lap 1, but he settled down very quickly. Quite comfortable by the 4th lap.

C • :) 1

Course 1 - Splits

Saturday Jan 24, 2009 #

Paddling (River) 3:00:00 [3] 12.0 km (15:00 / km)
shoes: K1 (CS Maxi)

0630 - Tripped the River Paddling Leg of the Uge Classic AR. Had to go on my own unfortunately, so was a bit wary of what was behind each corner. A few tree blocks on the upper river which will be cut out of the race, and then a few easy rock garden rapids lower down. Good thrill, although the river could have been a few cumecs higher. Took me 1h45 to paddle the section that will be used in the race. Was running at 3.4 cumecs.

C • Paddle Q: 2

Trail Running 40:00 [3] 3.0 km (13:20 / km)
shoes: Salomon 3D Pro black #9

1600 - Ran part of one of the trekking legs of the Uge Classic AR. Up and down the hill with a little loop around the top. Bit of a thunderstorm on top, but dry below.

Friday Jan 23, 2009 #

Hiking 1:00:00 [2] 6.0 km (10:00 / km)
shoes: Salomon 3D Pro black #9

1200 - Scouted parts of Leg 1 of the Uge Classic AR. Mix of running and speed walking.

Thursday Jan 22, 2009 #

Road Running warm up/down 14:00 [2] 2.61 km (5:22 / km)
shoes: Asics Gel Nimbus 2007

Road Running hills 13:00 [5] 2.1 km (6:11 / km)
shoes: Asics Gel Nimbus 2007

0830 - 3 sets of 350m hill runs up 8th from Willson to Kessel. 1.28, 1.31, 1.33.

Wednesday Jan 21, 2009 #

Mountain Biking 1:01:06 [3] 20.14 km (19.8 kph)
shoes: Specialized Epic Comp 2006

0730 - To Emmarentia and back. Av 19.8 Mx 42.6

Orienteering (Technical exercises) 10:00 [1] ** 1.0 km (10:00 / km)
shoes: Salomon 3D Pro black #9

1700 - My first appearance at the weekly O' training at Wits. Did a couple of warm-up laps of the track. Then some stair runs when it started raining. Map memory exercise next. The main section was a simple mini-course with various skills tested around the 200m course.

Track / Speed Work race (Wits Track) 3:48 [4] 1.0 km (3:48 / km)
shoes: Salomon 3D Pro black #9

My first 1000m on track. Haven't done any track in about a year, so totally mispaced myself. Set off on the first 600 far too slow. 500 split was 2:00, so the negetive split is a good indication of the mistiming. I feel I can easily do a 3:30, and that's without any specific training. Maybe I need to set myself a target of about 3:00.

Tuesday Jan 20, 2009 #

Gym (Virgin Active) 1:15:00 [3]

0700.

Monday Jan 19, 2009 #

Note
(rest day)

Massage as well.

Sunday Jan 18, 2009 #

Mountain Biking 50:48 [1] 13.92 km (16.4 kph)
shoes: Specialized Epic Comp 2006

1730 - A very slow ride through Randpark to loosen some sore muscles. Av 16.4 Mx 43.9

C • Berg Record 1

Saturday Jan 17, 2009 #

Mountain Biking race (Attakwas MTB Challenge) 7:32:34 [4] 126.18 km (16.7 kph) +2559m
shoes: Specialized Epic Comp 2006

0630 - Boy was that a long race. Flew down Friday, caught a life with Bubbles and James to Oudtshoorn where we camped the night. I started well, staying with the leading ladies until 35km, where I put my bike in a hole. Another crash about a km later when my bar ends hooked some fynbos. I blew, struggling to about 55km where I recovered somewhat, but it was still a long, slow drag to the finish. Beautiful race, worth it I think. Some very challenging terrain that really slows down your average speed. The last 50km is dirt road, but still challenging. There are plans to make this section more technical next year. I had a bad race, but a good training session. Should have been up to 1 hr faster. Not as fit as I though / was hoping I was. Flew back again on Sunday. Tm 7.21.52 Av 17.1 Mx 59.1

Friday Jan 16, 2009 #

Mountain Biking 52:28 [2] 17.43 km (19.9 kph)
shoes: Specialized Epic Comp 2006

0715 - Short ride to loosen up before Attakwas tomorrow. Got the bike back from service yesterday, not too much damage. Had to finally replace the back brake pads though. Av 19.9 Mx 70.2 (something very, very wrong with this figure... but that's what the computer says).

Thursday Jan 15, 2009 #

Road Running (Randburg TT) 22:41 [3] 5.0 km (4:32 / km)
shoes: Asics Gel Nimbus 2007

1745 - Started off slow, heavy legs, but somehow managed to pick up the speed nicely over the last 3 kms. Big turnout again.

Wednesday Jan 14, 2009 #

Road Running (Berg en Dal 15) 1:14:32 [3] 15.0 km (4:58 / km)
shoes: Asics Gel Nimbus 2007

1900 - The Berg en Dal night race from Key West. I started off slow due to the hillyness of this course. Haven't run in years, and was interesting to see how everything has built up. Kms seemed to be consistently long, but Google Earth gives it the thumbs up. Didn't see anyone else that I knew, also not the best turnout.

Road Running warm up/down 5:00 [3]

Tuesday Jan 13, 2009 #

Gym (Virgin Active) 1:25:00 [3]

0630 - Mixed weights session.

Road Running (RAC TT) 23:09 [3] 5.0 km (4:38 / km)
shoes: Asics Gel Nimbus 2007

1745 - Have felt the kloofing from Saturday and the gym this morning, so I decided (was forced) to take easier than normal at TT. Managed to pick up a bit of speed after a slow 1st km at least.

Monday Jan 12, 2009 #

Mountain Biking 2:35:36 [4] 61.52 km (23.7 kph)
shoes: Specialized Epic Comp 2006

0615 - Did a long ride out to the Cradle and Sterkfontein areas as bike will be in for service for the next few days with Summit Cycles. Back via Muldersdrift. Av 23.7 Mx 56.3

Sunday Jan 11, 2009 #

MTB - O race (Groenkloof) 1:03:41 [5] *** 19.91 km (18.8 kph) +325m
spiked:21/22c shoes: Specialized Epic Comp 2006

1000 - Groenkloof, 1:15'000. Long Course. The first MTBO race of the year. Good news is that there will be a series of 5 races this year, with this one already proving successful with 105 entries! MTBO looks like it has already surpasses foot-o as the better attended discipline. I had a late start, but at least it was relatively cool still. Got off to an early lead, and held it all the way round. Only 1 route choice that wasn't great, to # 9 (should have cycled around instead of on the hiking trail - 30s loss). Alex was the only top orienteer to go around, and that was because he never saw the trail on the map! Finished 1st by 4 min to Nathan T and then Jeremy G. Alex had a puncture which involved an extended period of relaxation. Tm 1:02:48 Av 19.0 Mx 38.7

C • Relaxing! 4

Saturday Jan 10, 2009 #

Paddling 20:00 [1] 0.5 km (40:00 / km)
shoes: K2 (Renegade)

0800 - Well that turned out to be a bit of a disaster. This was supposed to be the scout for the AR at the end of the month, but the river was just too low. Most of the distance was spent dragging the boat over shallow sand. Time to start the rain dance.

Hiking (Kloofing) 4:10:00 [3] ** 14.0 km (17:51 / km)
shoes: Salomon 3D Pro black #9

1230 - We did most of first trekking stage of the upcoming AR. We needed to find out how bad the kloofing was. The first section of 5km to the kloof was easy, taking about 1hr. Then 2h30 for the next 6km of kloofing. It was absolutely beautiful, but also reasonably tough. Will probably end up being the signature leg of the race. All we've got to do is sort out the problem of one small 10m waterfall.

C • Kloofing 4

Friday Jan 9, 2009 #

Orienteering (Belfast State Forest) 2:07:01 [3] *** 13.0 km (9:46 / km)
shoes: V-J Integrator Black/Red

1630 - Lakenvlei SE (1:15'000 copy of the Rogaine map) Joined the Swiss squad out at Belfast for a training session. It was a long distance compass exercise, which didn't work too well in the area used (SE corner) due to slow undergrowth and marsh. Only Andreas seems to have finished the full 15km course. I cut 1 loop out and started running some roads to avoid the worst of the vegetation, but still got caught out some times. Good distance training at least.

Thursday Jan 8, 2009 #

Gym (Virgin Active) 1:05:00 [3]

0700 - They've rearranged the equipment - again! You end up spending an extra 10 mins per session just trying to find the stuff.

Road Running (Randburg TT) 21:45 [4] 5.0 km (4:21 / km)
shoes: Asics Gel Nimbus 2007

1745 - Started of a bit reserved, and kept fairly constant tempo (4:20, 4:30, 4:15, 4:20, 4:20). Paced myself against the 2nd lady. Nice run, despite it still being 29' before the time trial. Seem to be getting used to the heat though.

Wednesday Jan 7, 2009 #

Mountain Biking race (Delta Night Racing) 1:02:50 [5] 21.26 km (20.3 kph)
weight:77kg shoes: Specialized Epic Comp 2006

1645 - Managed to do 14 laps, which is a new record (for me at least). The 30 minutes of daylight after the start are a huge advantage. Finished 6th, although I was 4th until 3 laps to go.

The highlight of the evening was me coming off on lap 1 when going over the rabbit hill. Judging from the location of the tyre burns on my inner thighs, ribs and armpits, I must have impressed Evil Kenivel. Two guys came down behind me. Must have given them a fright because they never touched me. #2 rode over #1's back wheel, buckling it, so I got out of there pretty quickly. I figure I crashed as a result of having a higher speed in the daylight than I'm used to...

Av 20.2 Mx 35.5

Note: tyre burns appear to hurt more than road rash.

C • tyre burns 6

Tuesday Jan 6, 2009 #

Mountain Biking hills 1:18:06 [3] 23.07 km (17.7 kph)
shoes: Specialized Epic Comp 2006

0715 - Up and over Northcliff. Then Alberts Farm, Emmarentia and back via Linden. Av 17.7 Mx 47.3

Road Running (RAC TT) 23:01 [3] 5.0 km (4:36 / km)
shoes: Asics Gel Nimbus 2007

1745 - Hot and muggy conditions. Can't wait for winter. One of the biggest turnouts I've seen, could hardly find parking - definitely the 'New Year Resolution Time Trial'.

Sunday Jan 4, 2009 #

Mountain Biking long 3:38:35 [3] 71.38 km (19.6 kph)
shoes: Specialized Epic Comp 2006

0800 - Long ride down the Klein Juksei (or rather the suburbs around it) and then back up the Braamfontein. Got sunburnt again, 2nd time in 3 days. Av 19.5 Mx 54.9

Saturday Jan 3, 2009 #

Mountain Biking 1:19:49 [3] 17.3 km (13.0 kph)
shoes: Specialized Epic Comp 2006

0830 - joined Carine, Jacques and Roberto at the new MTN Bike park in Fourways. Steep entry fee (R50), but fun none-the-less. Worth it if you make a day trip out of it. Some nice tracks, but they still got to develop a bit further to be better than Logwood. Mx 36.0 Av 13.0

Thursday Jan 1, 2009 #

Hiking (Amphitheatre) 2:30:00 [3] 4.0 km (37:30 / km)

1200 - After a lazy morning, a great breakfast and a swim in the pool on top of the falls (photos), we trekked back down. A bit quicker and at least this time we got to see the scenery.

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