Training Log Archive: nmulderIn the 31 days ending May 31, 2010:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||||||||
Monday May 31, 2010 #
Road Running 42:05 [2] 7.5 km (5:37 / km)
shoes: Asics Gel Nimbus 2007
TE 2.0, Epoc 24, 342 kcal.
Gym (Bio) 1:00:00 [3]
Sunday May 30, 2010 #
Note
Cyanosis (Alex, Ryno, Jane) took home the Mixed category, 2nd behind some serious Manne (couldn't decide who was technically the slowest runner in that team, Piers or Brian?).
Saturday May 29, 2010 #
Mountain Biking warm up/down 20:00 [2] 3.0 km (9.0 kph)
shoes: Specialized Epic Comp 2006
Mountain Biking race (Magalies Monster) 3:57:57 [5] 70.0 km (17.7 kph)
ahr:152 max:173 shoes: Specialized Epic Comp 2006
I had a brilliant race. Started well, but conservative. There was a big strong bunch of guys, although no national team members. Got a rude wakeup in Mountain Sanctuary, where I didn't find any rhythm and struggled to reclip on the technical sections. Passed a couple of the race avourites who done some bike damage. Found that my downhill riding was going brilliant and felt very confident, probably in part to the Monorail tyres (big recommend).
Had a good climb up the Monster to Breedt's Nek. Caught 3 people and passed by none. Blitzed the downhill and then went through my only weak patch on the circle dirt road past the canopy tours. A bunch of 3 got within sight, but I recovered to get out of sight again at the next single tracks before they closed the gap.
Caught 3 more riders on this last quarter of the course, but couldn't shake the 3rd one, a junior. He got me on the end sprint at the finish line. That was a mistake on my behalf, as I should have started going hard at least 1-2km beforehand. Why did I think I could outsprint a junior?
Finished 15th, which I'm very chuffed with given the depth of the field. Mighty Mouse won, probably about 30 mins ahead. Time is only about 5 mins faster than 3 years ago, but the course is at least 10 mins slower as well.
Bike stats (Cateye) Tm 3:53:49 Dst 69.48 Av 17.8 Mx56.3
TE 4.6, Epoc 213 (peak), 2860 kcal.
Orienteering (Joburg Zoo) 19:28 [3] *** 2.5 km (7:47 / km)
shoes: Salomon 3D S-Lab Red #1
13 controls. 1 check of the compass. 1 lioness staring at me with deep hunger as I punched #11.
Friday May 28, 2010 #
Road Running 25:52 [2] 4.36 km (5:56 / km)
ahr:132 max:147 shoes: Asics Gel Nimbus 2007
TE 2.1, Epoc 28, 237 kcal.
Thursday May 27, 2010 #
Mountain Biking 1:13:07 [2] 23.55 km (19.3 kph)
ahr:113 max:149 shoes: Specialized Epic Comp 2006
Av 19.3 Mx 56.8
once again Suunto pod and Cateye data an almost identical match
TE 1.8, Epoc 19, 503 kcal.
Gym (Bio) 1:00:00 [3]
Tuesday May 25, 2010 #
Road Running (Sunninghill TT) 17:34 [3] 4.0 km (4:24 / km)
ahr:134 max:181 shoes: Asics Gel Nimbus 2007
HR data is a bit sketchy as the belt didn't make proper contact until about 1km.
TE 2.7, Epoc 58, 170 kcal.
Monday May 24, 2010 #
Gym (Bio) 1:00:00 [3]
Sunday May 23, 2010 #
Note
slept:8.0 (rest day)
Had junior training in the afternoon, but I decided Alex hadn't done enough training this weekend and got him to put out the controls (Thanks Alex!).
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| From Orienteering Training |
Saturday May 22, 2010 #
Mountain Biking warm up/down 25:00 [2] 6.0 km (14.4 kph)
shoes: Specialized Epic Comp 2006
Mountain Biking race (Sabie Shenanigans) 2:18:09 [5] 40.53 km (17.6 kph) +1360m
ahr:148 max:174 slept:6.0 shoes: Specialized Epic Comp 2006
We started about 2/3rd of the way down the field (1 team per minute) and set off at a strong pace. Lots of technical reading and a few new single tracks in the Sabie area. Hit the first big hill from 5 to 13km. Lots of lovely views of the waterfalls, but Mac was clearly struggling on the hill, although perfectly fine on the flats and downs.
We made one error at about 20km, where a new track saw us turn too early. Problem rectified after about 3 mins and 600m. Otherwise, one or two small overshoots, but no other errors. We estimated total time loss of 6 min due to nav and another 10+ due to illness. However, suprisingly this was good enough to take the half way lead, with Max Knox 1 min down (after time penalty for missing a section of the course somewhere - they also didn't start 2nd stage). Next were team Polar whilst Derek Putter's team were also close behind as 1st mixed.
Got to use my Suunto's bike pod for the first time. Worked absolutely brilliantly, as I could follow the distance on my wrist watch (bike board obscures normal cycle computer). I could also take splits distances, so reading the rally instructions was a relative breeze.
Suunto Pod details: Max 54.7, Av 16.9 (stopped working for about 1.5km when knocked away from magnet by a rock).
Cateye computer details: Av 17.7 Mx 53.6
TE 4.3, Epoc 186, 1658 kcal.
Mountain Biking warm up/down 7:00 [1] 1.5 km (12.9 kph)
shoes: Specialized Epic Comp 2006
Mountain Biking race (Sabie Shenanigans) 2:01:38 [5] 36.05 km (17.8 kph)
ahr:140 max:173 shoes: Specialized Epic Comp 2006
We got to start last due to our ranking after the first stage. First teams off at 6.30pm, then 1 min intervals until us at 7.21pm. They scrambled the seedings a wee bit, which meant Polar started 3 mins ahead of us. They were the main target!
We made full use of our Petzl Ultras and definitely had the best lighting out of the entire field. It made a massive difference on the downhills, where we could got at least 95%+ of day speed.
Mac got off to a much better start and raced really well. We caught the Polar team suprisingly quickly, halfway up the first big hill at about 7km. One of them was also suffering and they soon gave up the tempo. We set off at a smoother pace and just tried to get past as many teams as possible. All went well and Mac made it to 5km to go before going through a nasty patch. He recovered on the final downhill however, where we made our 1 mistake, turning left 1 road too early and riding parallel on a tougher road for a bit. This allowed the Mankele team to recatch us and lead through a section, but an error on the final single track got us back in front.
We managed to catch all but 2 teams, which was a nice feeling, getting the overall win by 11 minutes. Managed to get back to our chalet at Merry Pebbles and shower and change before prize giving. Fairly nice medal that I'm really going to treasure.
Comparison of bike computer reading, Pretty nifty!
Suunto: Dst 36.05, Av 17.8, Mx 46.0
Cateye: Dst 36.06, Av 17.9, Mx 45.6
TE 4.2, Epoc 174, 1289 kcal.
Friday May 21, 2010 #
Note
(rest day)
Thursday May 20, 2010 #
Gym (Bio) 1:00:00 [3]
Road Running (Randburg TT) 20:56 [4] 5.0 km (4:11 / km)
ahr:145 max:171 rhr:46 shoes: Asics Gel Nimbus 2007
TE 3.1, Epoc 79, 230 kcal.
Wednesday May 19, 2010 #
Road Running hills 22:27 [2] 4.2 km (5:21 / km)
ahr:120 max:165 shoes: Asics Gel Nimbus 2007
Warmup 10:17
40.6, 39.8, 40.4, 40.0, 39.9.
Warmdown 8:50
TE 2.0, Epoc 25, 154 kcal.
Tuesday May 18, 2010 #
Mountain Biking 59:50 [3] 21.06 km (21.1 kph)
ahr:125 max:162 shoes: Specialized Epic Comp 2006
TE 2.2, Epoc 38, 514 kcal.
Monday May 17, 2010 #
Gym (Biokinetics) 1:00:00 [3]
Sunday May 16, 2010 #
Orienteering warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: Salomon 3D Pro green/black #11
Orienteering race (Hennops Farm) 1:13:59 [5] *** 10.0 km (7:24 / km) +315m 6:23 / km
ahr:165 max:180 spiked:15/20c shoes: Salomon 3D Pro green/black #11
Had a good warm up to make sure I was ready to go out hard from the start. We had a horrible 1st leg (12 min split) which forced me to run hard to avoid loosing too much time (still lost 1 min to Ake). As it was path running, I was also able to read ahead the full map, and have a good look at # 16 and 17 enroute. Went well through the first 4 controls, passing Dylan (8 mins) without seeing him. Got sight of Garry (4 mins) at #5 as both he and I missed in the tall grass. Something not 100% right here, but I only lost about 30s, Garry getting out ahead. On route to #6, I went right around the hill and Garry left. Never saw him again. Aced 6, but then slightly too far left on #7 (15s). Too low at #9 (15s) and then fractionally too far left at #14 (5s). I chose the path option to #15 to save energy, but splits show that straight was faster. Stupid error at #16 (15s). Then chose the path route again to #18. Splits showed that Ake was only 50s behind at the start of this leg and probably took the lead somewhere along it. However, he messed up the approach and finished 7 mins down. Was tired up the hill, but I hit the remaining controls smoothly. Took the left option to the finish. First, with Ake second and Alex 3rd.
TE 4.7, EPOC 260, 1066 kcal.
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| From Orienteering Maps |
Saturday May 15, 2010 #
Orienteering warm up/down 15:00 [2] 1.0 km (15:00 / km)
shoes: Salomon 3D S-Lab Red #1
Orienteering race (Pretoria Boys High) 19:33 [4] ***
ahr:174 max:187 spiked:20/22c shoes: Salomon 3D S-Lab Red #1
Nice venue for a sprint race and well organised. Got off to a fair start, but as usual struggled to get into the map until #5. By then I had made mistakes of about 20-25s each at #4 and #5. After that, much smoother. Split times showed that suprisingly I was doing quite well on the fast legs across the fields. Dylan got off to a stormer and had a 20s lead by #10 however, that we were never going to close. Finished 2nd, just a few secs ahead of Alex.
TE 3.6, Epoc 146, 359 Kcal.
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| From Orienteering Maps |
Orienteering warm up/down 30:00 [1] 2.0 km (15:00 / km)
shoes: Salomon 3D S-Lab Red #1
Orienteering warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Salomon 3D Pro green/black #11
Orienteering race (Hennops Farm) 40:37 [5] *** 4.8 km (8:28 / km) +205m 6:58 / km
ahr:174 max:187 spiked:16/19c shoes: Salomon 3D Pro green/black #11
The terrain was very uneven and hard to run. Felt tired after the morning sprint, but still managed to go 100%. Got off to a good start, hitting #1 (no-one appears to have taken the left route choice). Then settled down despite tough terrain (5s loss on #3). Messed up #5 (30s), where I feel the map should show a stronger reentrant at the control. Got in sight of Dylan going to 11, finally catching him at 14. Led the bunch then, but fluffed #18 (20s) by going direct and missing rather than safe along the left path. Also lost out by over 30s on the 'sprint' finish, but I'd done enough work by then. Finished 1st by 3 min ahead of Alex.
TE 4.8, Epoc 272, 717 kcal.
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| From Orienteering Maps |
Orienteering warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: Salomon 3D Pro green/black #11
Friday May 14, 2010 #
Road Running 17:03 [2] 3.23 km (5:17 / km)
ahr:130 max:149 rhr:48 slept:8.0 shoes: Asics Gel Nimbus 2007
TE 2.0, Epoc 27, 151 kcal.
Thursday May 13, 2010 #
Road Running 23:02 [3] 4.34 km (5:18 / km)
ahr:130 max:160 shoes: Asics Gel Nimbus 2007
Gym (Bio) 1:00:00 [3]
Monday May 10, 2010 #
Note
Sunday May 9, 2010 #
Orienteering 5:00 [1] 0.5 km (10:00 / km)
shoes: V-J Integrator Silver/Lime
- Map memory in pairs, with each alternating running on memory and the other following on map per leg.
- Star relay intervals, 7 teams of 2. Nico and Jess won, with Jess sucessfully defending her title.
Map of Map Memory in Pairs exercise:
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| From Orienteering Training |
Map of Star Relay for Pairs exercise:
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| From Orienteering Training |
Saturday May 8, 2010 #
Orienteering (Belfast State Forest) 5:00 [1] 0.5 km (10:00 / km)
shoes: V-J Integrator Silver/Lime
- Traffic Light orienteering at Vlakplaats NW
- Test running the short courses that the juniors planned the previous night
Map of Traffic Light exercise:
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| From Orienteering Training |
Orienteering (Belfast State Forest) 30:00 [2] *** 3.0 km (10:00 / km)
shoes: V-J Integrator Silver/Lime
- collected controls behind the window O' / control picking (20 flags) course. Seems to have been highly effective and all juniors had good cleanish runs.
Map of Window Orienteering / Control Picking exercise:
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| From Orienteering Training |
Orienteering (Belfast State Forest) 25:00 [2] **** 3.0 km (8:20 / km)
shoes: V-J Integrator Silver/Lime
Map of Night Event exercise:
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| From Orienteering Training |
Friday May 7, 2010 #
Mountain Biking 2:05:00 [3] 51.56 km (24.7 kph)
ahr:117 max:153 shoes: Specialized Epic Comp 2006
TE 1.7, Epoc 19, 997 kcal.
Note
Thursday May 6, 2010 #
Road Running tempo (Randburg TT) 24:34 [3] 5.0 km (4:55 / km)
ahr:131 max:153 shoes: Asics Gel Nimbus 2007
TE 2.2, Epoc 42, 209 kcal.
Wednesday May 5, 2010 #
Mountain Biking 1:28:43 [2] 27.31 km (18.5 kph)
ahr:105 max:152 shoes: Specialized Epic Comp 2006
TE1.8, Epoc 21, Kcal 539
Gym 1:00:00 [3]
Road Running race (Excaro 10) 44:38 [4] 10.0 km (4:28 / km) +171m 4:07 / km
ahr:162 max:183 shoes: Asics Gel Nimbus 2007
4:15, 4:25, 6:15 (long), 9:12 (4 & 5), 11:39 (6, 7 & 8!), 4:35, 4:15.
V. happy with this performance given the 2 sessions earlier in the day and the hilly course.
TE 4.2, Epoc 209 ml/kg, 655 kcal
Tuesday May 4, 2010 #
Road Running 39:47 [3] 7.88 km (5:03 / km)
ahr:144 max:170 weight:7.5kg shoes: Asics Gel Nimbus 2007
TE 3.2, Epoc 102 ml/kg, 494 kcal.
Road Running (RAC TT) 20:35 [5] 5.0 km (4:07 / km)
shoes: Asics Gel Nimbus 2007
Went hard anyway.
4:12, 4:01, 3:59, 4:17, 4:06.
Total time of 20:35, meaning that I finally broke my P.B. for this course. Previous time was 20:53 set 02 May 2000 (oldest of my PBs), exactly 10 years ago back when I was a spring chicken.
Given a few months of training I know I can go significantly better still.
Monday May 3, 2010 #
Note
Then I was going to go for a long run this afternoon... but it was raining.
Tomorrow. (Provided it's not raining).
Gym (Bio) 1:00:00 [3]
Sunday May 2, 2010 #
Trail Running 25:00 [3] 3.0 km (8:20 / km)
shoes: Salomon 3D Pro green/black #11
Saturday May 1, 2010 #
Road Running intervals 21:38 4.8 km (4:30 / km)
ahr:159 max:180 shoes: Asics Gel Nimbus 2007
4 sets of 670m. Slow walk back along 4th side, approx. 60s rest.
- 2:25, 2:26, 2:26, 2:26.
TE 2.5, Epoc 55ml/kg, 198 kcal.
Trail Running 15:00 [2] 2.0 km (7:30 / km)
shoes: Salomon 3D Pro green/black #11