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Training Log Archive: nmulder

In the 31 days ending Oct 31, 2011:

activity # timemileskm+m
  Mountain Biking10 17:02:03 211.75(12.4/h) 340.78(20.0/h)
  Orienteering2 8:34:20 42.13(12:13) 67.8(7:35) 32437c
  Adventure Racing1 8:00:00 75.06 120.79 87215 /15c100%
  Trail Running3 5:28:52 30.57(10:46) 49.19(6:41) 1225
  Paddling4 5:02:23 31.5(9:36) 50.7(5:58)
  Road Running7 3:47:05 27.15(8:22) 43.69(5:12) 182
  MTB - O1 1:13:21 11.34(9.3/h) 18.25(14.9/h)
  Total28 49:08:04 429.49 691.2 260315 /52c28%
averages - weight:76kg

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Monday Oct 31, 2011 #

Event: Adventure Racing World Championships - XPD Tasmania
 

Mountain Biking 40:00 [3] 10.0 km (15.0 kph)
shoes: Specialized Epic Expert 2010

Commuting...

Sunday Oct 30, 2011 #

Mountain Biking 1:00:00 [3] 20.0 km (20.0 kph)
shoes: Specialized Epic Expert 2010

Lots of time spent during the week commuting between ARWC organisation HQ and out hotel (on top of a hill).

Saturday Oct 29, 2011 #

Note

Travelling Day 2. Including a lot of time waiting at the airport for the organisers to pick us up.

Friday Oct 28, 2011 #

Note

Travelling Day 1

Thursday Oct 27, 2011 #

Note

Leave for ARWC this evening. 2 days of travelling coming up...
C • In the wise words of Fikile Mbalula (Minister of Sports)... 4
7 AM

Road Running 23:15 [2] 4.0 km (5:49 / km)
shoes: Asics Gel Nimbus 2007

Sunninghill.

Wednesday Oct 26, 2011 #

7 AM

Road Running 22:47 [2] 4.0 km (5:42 / km)
shoes: Asics Gel Nimbus 2007

Easy jog around Sunninghill.

Sunday Oct 23, 2011 #

Note

Did not start the MTB Rogaine.

Saturday Oct 22, 2011 #

8 AM

Orienteering race (Capestorm Rogaine) 7:32:03 [3] 58.8 km (7:41 / km)
shoes: Salomon Crossmax Red #1

Very bad day.

Ran with Ryno, trying to defend our title. It was going to be a scorcher of a day, so we started conservatively. Felt okayish to start, but after 3 hrs things started going skew. Got pretty bad heat illness and started throwing up from 6 hrs. Bailed at 7.5hrs when we were only about 4km from the finish. Took until about 8pm to cool off.

Navigation wise, all okay until controls #5 and #10 in the north east. Both misplaced and we spent 10 and 25 mins respectively searching for them. Got lucky on the 2nd one eventually. That was a big mental blow.

So a race to be forgotten. Haven't had heat illness since about 2002, Augrabies. Not nice to bail, but my reckoning was that it would have taken us about 1.5 hours to get back to the finish. Ryno very understanding, but obviously disappointed.
C • Almost 3km of running around at #10 3

Thursday Oct 20, 2011 #

6 PM

Paddling (Dabs TT) 54:18 [4] 10.0 km (5:26 / km)
shoes: K2 (Renegade)

With Nathan. An improvement on the last TT.

Paddling warm up/down 30:00 [3] 4.5 km (6:40 / km)
shoes: K2 (Renegade)

Saturday Oct 15, 2011 #

1 PM

Adventure Racing race (MTB) 1:38:00 [5] *** 47.09 km (2:05 / km) +407m 2:00 / km
spiked:3/3c shoes: Specialized Epic Expert 2010

Kinetic Full Moon Adventure Race - 120km - Ribbokkloof / Middleburg in Mpumalanga.

Raced in Team Cyanosis First Ascent (Nathan, Piers Pirow, Nicky Booyens) with Team Cyanosis Salomon (Mac, Jane, Ryno, Alex) the main opposition.

Started out on bikes from Ribbokkloof. First CP easy, on a dirt road, then a big route choice to CP2, with 3 options. First was dirt and railway track, 2nd involved a bit of tar and 3rd a lot of tar. We went for #2, with the other Cyanosis going for #3 (tar, but 2.5km longer).

Turned out to be very high speed. Long rolling landscape, but nothing steep. Big blade all the way, but a strong head / side wind for some sections. We got the the route confluence first, but at least 5 mins, so it worked out best for us. The servitude along the railway was in good condition. Hammered the speed, averaging over 30kphr for large sections. Team hung in there well.

Got to Middleburg dam with about 9 min lead. Av 27.0km Mx 50.7

Adventure Racing race (Tranistion) 7:00 [3]

Slow. Nathan had a puncture, but this didn't slow us down. Cyanosis Salomon did it in 2 mins.

Adventure Racing race (Paddling) 56:00 [3] 8.0 km (7:00 / km)

In plastic boats. Very happy to only be 2 mins slower than Salomon here. Started out paddling with Nathan, but we did a mid-dam changeover and finished paddling with Piers who was getting tired. The 2 boats sat quite differently in the water.

Adventure Racing race (Trail Running) 48:00 [5] *** 6.0 km (8:00 / km) +85m 7:28 / km
spiked:2/2c shoes: Salomon 3D Pro khaki #12

With less than a 2-min lead, we knew this leg would be decisive for the whole race. We needed to break Salomon on this leg, so we maintained a high speed for the full run. Hit all the CPs spot on, which added to their pressure. Seems to have worked, with the team opening up another 7 minutes.

Adventure Racing race (Tranistion) 6:00 [3]

A better transition, although Piers a bit disorientated. Faster than Salomon, so gap went from 9 to 13 mins.

Adventure Racing race (MTB) 2:17:00 [4] *** 50.7 km (2:42 / km)
spiked:4/4c shoes: Specialized Epic Expert 2010

Stated out conservatively after transition and then slowly built the speed up so that no-one blew. Lots more flat and undulating cycling on dirt roads and railway servitudes, but at a slightly slower pace this time. No mistakes. It got dark about 4km from the end, with just 1 mild climb as a sting in the tail.

Av 21.1, Mx 41.1

Adventure Racing race (Tranistion) 10:00 [3]

Slow transition (Piers totally frazzled) with a kit check as well. Gap on Cy-Salomon was 20 mins, but they were 4 mins faster here.

Adventure Racing race (Hiking) 1:58:00 [3] *** 9.0 km (13:07 / km) +380m 10:50 / km
spiked:6/6c shoes: Salomon Crossmax Red #1

Saw Cy-Salmons lights on numerous occassions so was able to take splits and keep a good check on them to ensure that the gap stayed at about 15 minutes. Most importantly, hit all the CPs dead on. We were expecting a quickish trail run, but it turned out to be a hilly trek. One or two steep kloofs to cross, but otherwise quite enjoyable. Gap stayed the same the whole way round, so we got into the finish first, 15 mins ahead of Cyanosis Salomon.

Total racing time of just a few seconds under 8 hours and a total of 120km, definitely a speed record for adventure racing.

Friday Oct 14, 2011 #

Note
(rest day)

Thursday Oct 13, 2011 #

Note
(rest day)

Wednesday Oct 12, 2011 #

7 PM

Road Running race (Voortrekker Monument) 46:02 [4] 10.0 km (4:36 / km) +182m 4:13 / km
shoes: Asics Gel Nimbus 2007

Half the races I do seem to start at the Voortrekker Monument. I started off at a fair pace, then eased off. Ran the hills fairly nicely and finished comfortably. Different organisers from usual, so different route, mostly a reverse of the standard one. This mean downhill till 4km and then a steep slog back up to 6.5km. Down again till 8.5 and a final small climb back to the finish.

The 3 and 7km markers seem to have been in the wrong places. Overall distance might be accurate. Bit of an inexperienced organisation.

1) 4.14
2) 4.13
3) 5.26??
4) 2.56??
5) 5.44
6) 5.07
7) 3.38??
8) 4.17
9) 5.25??
10) 4.56

Road Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Asics Gel Nimbus 2007

Tuesday Oct 11, 2011 #

7 AM

Mountain Biking 2:09:48 [3] 48.11 km (22.2 kph)
shoes: Specialized Epic Expert 2010

Drop car off at Midrand for service again and rode from there. Olievenhoutbosch, Blue Hills, and Inanda Country Base. Back via Kyalami.

Av 22.2, Mx 54.3
C • Car 2
6 PM

Road Running (Sunninghill TT) 17:30 [4] 4.0 km (4:23 / km)
shoes: Asics Gel Nimbus 2007

Easy 1st km and moderate thereafter.

Monday Oct 10, 2011 #

10 AM

Mountain Biking 53:19 [2] 15.78 km (17.8 kph)
shoes: Specialized Epic Expert 2010

Waterfall Estate.

Av 17.7 Mx 46.7
4 PM

Paddling (Emmarentia) 1:17:00 [3] 12.0 km (6:25 / km)
shoes: K1 (CS Maxi)

12 laps of the dam. Did fartlek on 4 of them, 30 strokes on each of the 3 straights.

Sunday Oct 9, 2011 #

10 AM

Orienteering race (Saint Stithians) 1:02:17 [5] *** 9.0 km (6:55 / km) +324m 5:52 / km
37c shoes: Salomon 3D S-Lab Red/Yel #2

1:7'500 map, with 2nd master maps after bout 6km.

Started late, so it was quite warm. Good first few controls. Small mistake by following a small track to #4 instead of getting out in the open. Then a hesitation to #9, followed by a mis-copy of the master maps at #11. Lucky it was visible, so only a detour from the wrong culvert. Then the big one, ran to the wrong grandstand at #18. Then had to detour around a cricket match to get to the right one.

No more blank maps left at the 2nd masters, so had to copy over my first map. Looked awful and I struggled to read the circles and numbers on the 2nd loop. Had to stop at a few spots and check description feature and number to confirm whether I was going to the right control. So lots of hesitation time lost, particularly amongst the buildings. Otherwise smoother on the 2nd loop.

Started 3 mins behind Garry. Caught sight of him after a few controls and got within 1 minute at #10. Then my mistakes put the gap back to 3 mins by the 2nd master maps. Didn't see him again till towards the end, where the gap was at 2 mins. All together, estimate that I lost about 4 minutes+.

Jeremy 2nd and Garry 3rd, both just over 1 min behind.

Course 1 - Splits

Saturday Oct 8, 2011 #

7 AM

Trail Running (Groenkloof NR) 1:46:57 [3] 16.3 km (6:34 / km)
shoes: Salomon Crossmax Red #1

With Ryno, Nathan and Dreyer with a light-weight backpack. Did the full hiking loop of Groenkloof. Used endomondo to measure the distance at 16.3, but I think it's short.

Area is mostly burnt and very visible. Superb time to map it. (@Apope.. *nudge, nudge* *wink, wink* *hint, hint*).
C • Roger that 1
9 AM

Mountain Biking (Groenkloof NR) 1:42:35 [3] 27.1 km (15.9 kph)
shoes: Specialized Epic Expert 2010

With Nathan. Loop of Fountains to start (skipped the railway trail), then onto the standard route at Groenkloof. Nice to get some technical riding in at a moderate pace. Skills are improving.

Endomondo measured 24.6 vs 27.1 km on the cateye. I believe the cateye. GPS accuracy probably problematic, especially on the twisty single tracks where it probably cut a few corners.

Av 15.9, Mx 36.8

Friday Oct 7, 2011 #

7 AM

Road Running 59:30 [3] 10.09 km (5:54 / km)
shoes: Asics Gel Nimbus 2007

Dropped off the car in Midrand for a service and ran back. 4kg backpack.
5 PM

Mountain Biking 34:57 [3] 10.82 km (18.6 kph)
shoes: Specialized Epic Expert 2010

Ride back to Midrand to collect the car.

Av 18.6, Mx 51.1

Thursday Oct 6, 2011 #

7 AM

Trail Running (Suikerbosrand) 2:59:35 [3] 23.39 km (7:41 / km) +1225m 6:05 / km
ahr:145 weight:76kg shoes: Salomon Crossmax Red #1

Out to Suikerbosrand for some training with the backpack (4.5kg, so mid-weight). Went out on the eastern loop. Very nice and scenic as usual. Trail is in better condition than normal, except for a section that's almost non existant from the Hartebees hut turnoff to the Duiker hut. From there it's superb, looks like they've recently re-hacked the trail through the kraal forests. Felt very confortable the whole way, summiting the 4th hill going east in 51 mins and then the lone tree hill at 2h01. So decided to extend the usual loop and run all the way down to the Springbok hut junction.

TE 2.9, Epoc 69, 556 kcal.
C • Nice! 1
6 PM

Paddling warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: K1 (CS Maxi)

Paddling (Dabs TT) 1:00:05 [4] 10.0 km (6:01 / km)
shoes: K1 (CS Maxi)

Very small turnout. Sat on a wave for 9.5 laps. Have a long way to go to get back into good paddling shape.
C • Small turnout 2

Wednesday Oct 5, 2011 #

Note

Had a good look at my list of various course PBs. There are some that seriously need to go within the next few months. Some are easy because I haven't run them properly. Others will require a bit of work.

1) Dabs TT in a K1 : 56:50 (set in my old slow assegaai!)
2) Sunninghill 8km TT: 34:14
3) 3000m Track: ###### (censored)
4) Road 10km : 40:51 (just got to find a flattish course)
C • Cencered 5
8 AM

Mountain Biking 58:53 [3] 21.6 km (22.0 kph)
shoes: Specialized Epic Expert 2010

Easy ride. This is turning into a recovery week.

Av 22.0, Mx 55.1
7 PM

Trail Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Salomon 3D S-Lab Red/Yel #2

Trail Running race (Randpark GC) 32:20 [5] 8.0 km (4:03 / km)
shoes: Salomon 3D S-Lab Red/Yel #2

Biggish turnout. Fast start up front, so I paced myself and started reeling people in from about 1km. Felt good for the first half, then a bit tired going through halfway up the long pull. Got a second wind turning the corner at 6km that lasted till 500m to go.

Think I finished just outside to top 10. Thrilled with the time, which is almost 2 mins faster than my previous two runs here. Wasn't expecting this after last weeks training load. The Randpark course is fairly accurate with distance, but even if it's fractionally short it is an all-time PB for me over 8km. Previous best was 33:22 at Randburg TT in 2000.

Tuesday Oct 4, 2011 #

6 PM

Road Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Asics Gel Nimbus 2007

Road Running (RAC TT) 20:47 [5] 5.0 km (4:09 / km)
shoes: Asics Gel Nimbus 2007

First time I've run this in over a year. Had a good one, despite tired sore legs form MTB.

Started fast and held in there. The hill went well. Breathing fine, so just leg speed stopping me from going faster.

4:10
4:15
4:05
4:20
3:57

Just 12 secs off my PB.

Monday Oct 3, 2011 #

8 AM

Road Running 22:14 [3] 4.3 km (5:10 / km)
shoes: Asics Gel Nimbus 2007

Short leg stretcher through Sunninghill, they're a bit tired after the weekend.
4 PM

Paddling 1:11:00 [3] 13.2 km (5:23 / km)
shoes: K2 (Renegade)

11 long laps of Emmies with Nathan. Hand started freezing again due to a cold wind across the water. Took a while to thaw out in the shower afterwards.

Sunday Oct 2, 2011 #

6 AM

Mountain Biking 1:52:05 [3] 38.71 km (20.7 kph)
shoes: Specialized Epic Expert 2010

Rode to the MTB-O event at Protea Ridge with Nathan. Rained overnight and still quite murky. Witkoppen all the way, then Potgieter and up Doreen Rd. Ouch.

Av 20.7, Mx 58.5
9 AM

MTB - O race (Protea Ridge) 1:13:21 [5] 18.25 km (14.9 kph)
shoes: Specialized Epic Expert 2010

Got an early start as the weather was miserable and I didn't want to get too cold. Started drizzling when I was in the start gate. Off to a poor start, no mistakes, but also no rhythm, proper map reading or intent for the first 3 controls. Took the glasses off and refocused; thereafter things got better.

Nice quick course with a map exchange. Heavy rain last night, so lots of mud puddles to avoid. Just managed to beat Nathan by 31 secs.

Av 15.4, Mx 36.4
11 AM

Mountain Biking 1:39:43 [3] 35.27 km (21.2 kph)
shoes: Specialized Epic Expert 2010

Rode home with Nathan. More direct this time on Doreen / Peter, then via Honeydew and Witkoppen. Strong headwind almost the whole way, but no more rain.

Av 21.2, Mx 72.5
6 PM

Note

Evening paddle cancelled due to thunderbolts and lightning; very, very frightening.
C • Galileo? 1
C • Figaro? 1
C • Right said Fred 1
C • ...die Mercury! 1
C • are you chaps bored? 1

Saturday Oct 1, 2011 #

6 AM

Mountain Biking long 5:30:43 [2] 113.39 km (20.6 kph)
shoes: Specialized Epic Expert 2010

Long team ride at a slow pace with Nathan and Jane. Kyalami, Riversands, Diepsloot, Blue Hills, Olievenhoutsbosch, Monavoni, Eldorainge, Irene, out along the railway tracks past Nestle Water and then towards Bapsfontein. Back via the other train tracks to Olifantsfontein, then Midrand and home.

Nathan waited to the last minute to pucture, 3km from home. Still took him over 10 mins to repair, despite encouragement from the peanut gallery.

Av 20.5, Mx 64.7
C • skills 1

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