Training Log Archive: nmulderIn the 31 days ending Jan 31, 2012:
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Tuesday Jan 31, 2012 #
6 AM
Mountain Biking 1:09:39 [3] 25.57 km (22.0 kph)
shoes: Specialized Epic Expert 2010
Explored a bit around the southern side of Midstream, then out to Randjesfontein, Midrand, Rooihuiskraal and back on Old Joburg road.
Av 22.0 Mx 54.4
Av 22.0 Mx 54.4
5 PM
Paddling (Rietvlei) 1:03:00 [3] 11.1 km (5:41 / km)
Borrowed a club boat, a Medusa, and did 3 laps of the dam. Very nice boat, just took a while to set it up for my leg length.
Monday Jan 30, 2012 #
6 PM
Road Running (Midstream Estate) 21:30 [3] 4.0 km (5:23 / km)
shoes: Asics Gel Nimbus 2007
Did a short easy jog around the new suburbs in Midstream. Stayed in the SW sector.
Sunday Jan 29, 2012 #
11 AM
Orienteering (Joburg Zoo) 22:47 [4] 3.5 km (6:31 / km)
shoes: Salomon 3D S-Lab Red/Yel #3
A training event at the Zoo. Did the training course, which was in essence a Rogaine / Score. Looks like I picked the best route. Pushed the pace to about 80%.
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| From Orienteering Maps |
Saturday Jan 28, 2012 #
1 PM
Trail Running (Red Ants Rumble) 50:00 [2] 6.0 km (8:20 / km)
shoes: Salomon Crossmax Red #1
Went out to the Red Ants Rumble 130km race in the Wolkberg / Haenertsburg / Stanford Lake area to do some photo shooting. Followed the race for the first 14 hours. Followed Piers and partner down from T4 to the canyoneering section. 500m downhill on a small jeep track.
3 PM
Hiking (Red Ants Rumble) 1:30:00 [3] 6.0 km (15:00 / km) +500m 10:35 / km
shoes: Salomon Crossmax Red #1
After getting some nice pics on the bum slides and waterfall swim, had to hike back out of the valley in some intense heat.
Thursday Jan 26, 2012 #
5 PM
Paddling (Emmarentia) 50:00 [3] 8.5 km (5:53 / km)
shoes: K1 (CS Maxi)
Early at the dam, so did 6 laps on my own. Then did the first lap of the Dabs TT with the K1s before peeling off. Joined Alex and Sarah for a paddle around the inside of the dam as they were testing their boat for the weekend AR.
Wednesday Jan 25, 2012 #
Note
Moved house. Lots of heavy stuff. Lesson # 1 : Never move house in the middle of summer.
Tuesday Jan 24, 2012 #
Note
Team Cyanosis golf day as a fundraiser for Patagonia. Did the photography. Quite hot, but at least I had a golf cart.
Monday Jan 23, 2012 #
9 AM
Mountain Biking 1:04:39 [3] 26.06 km (24.2 kph)
shoes: Specialized Epic Expert 2010
Out towards Woodmead and Buccleuh.
Final ride from Sunninghill area. Next one will be from Midrand.
Av 24.2 Mx 55.7
Final ride from Sunninghill area. Next one will be from Midrand.
Av 24.2 Mx 55.7
Sunday Jan 22, 2012 #
10 AM
Orienteering (Esselen Park) 19:34 [4] 3.0 km (6:31 / km)
shoes: Salomon Crossmax Red #1
Training event at Eselen Park. Had a late start, so it was a bit warm. Body didn't feel good to start with, awfully tired muscles.
As per last year, my concetration on this area was a bit lacking, although slightly improved. Still was too slow in decision making on one or two route choices, leaving me on a bad route. Got some stuff to work on in the coming events.
As per last year, my concetration on this area was a bit lacking, although slightly improved. Still was too slow in decision making on one or two route choices, leaving me on a bad route. Got some stuff to work on in the coming events.
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| From Orienteering Maps |
Saturday Jan 21, 2012 #
7 AM
Mountain Biking 2:42:53 [3] 51.27 km (18.9 kph)
shoes: Specialized Epic Expert 2010
Rode with Mac from Eagle Canyon to Krugersdorp hill. Passed a few roadies on the way, so some nice, fast pace stuff. On the top of the hill, we decided to head off to Laurentia instead of Protea Ridge. Haven't been there in years. There are quite a few new MTB tracks, but awfully technical out in the mountains. The MTB-O will be very interesting. Fast pace back along Potgieter to get back to Eagle Canyon.
Av 18.8 Mx 60.2
Av 18.8 Mx 60.2
Friday Jan 20, 2012 #
5 PM
Orienteering (Delta Park) 18:00 [2] 2.0 km (9:00 / km)
shoes: Salomon Crossmax Red #1
Organised an open elite training exercise in Delta Park. A 2.2km corridor course as a warm-up whilst I put out a 8 control compass / distance Window-O course.
Still a nice area if it ever gets mapped at ISSOM level.
Still a nice area if it ever gets mapped at ISSOM level.
Thursday Jan 19, 2012 #
Note
Almost over it...
Wednesday Jan 18, 2012 #
6 PM
Rope Work (Gravity Training) 1:00:00 [3]
Cyanosis team training. Spent a fun evening climbing up and down some ropes, with lots of practise in by-passing attachment points.
Tuesday Jan 17, 2012 #
Note
Got the sniffles. No training.
Monday Jan 16, 2012 #
Note
(rest day)
Body a bit run down.
Sunday Jan 15, 2012 #
8 AM
Multisport race (Sasol X-tri) 34:39 [5] 6.0 km (5:47 / km)
shoes: K1 (CS Maxi)
Sasol X-tri event at Abrahamsrust on the Vaal River. Whole team was there for the race, we all did the canoe triathlon.
First leg was the kayak. 3km upriver, then back down. Had a fair start, but a speed boat wave threw me off the 2nd bunch, so I was down to the 3rd group, where I just managed to hang on. Off the water in about 10th spot, with Mac, Ryno and Alex right behind me.
Pretty decent transition and out ahead of the rest.
First leg was the kayak. 3km upriver, then back down. Had a fair start, but a speed boat wave threw me off the 2nd bunch, so I was down to the 3rd group, where I just managed to hang on. Off the water in about 10th spot, with Mac, Ryno and Alex right behind me.
Pretty decent transition and out ahead of the rest.
Multisport race (Sasol X-tri) 53:09 [5] 20.0 km (2:39 / km)
shoes: Specialized Epic Expert 2010
Had a good start out of transition, but Alex and Ryno went flat out to catch me by about the 3rd km. Hung on for a while, but was just about to get dropped when Ryno came down on a rutted jeep track. I mostly managed to avoid him, but still rode over his back wheel. Didn't loose too much time, but Alex was gone. Ryno also then left me shortly thereafter.
Lots of swim triathletes to pass, they once again had a huge time advantage over us. Luckily there was lots of overtaking space, so I didn't get too slowed down until a series of mud pools at about 10km. Got stuck behind 3 guys for a while, which allowed Mac to catch me. Got away and also managed to drop Mac again shortly thereafter.
Finished strong, but not as strong as Alex, who opened a sizeable lead at the end. Ryno was still in transition as I arrived.
Bike stats: Tm 51:41, Dst 20.13, Av 23.3, Mx 40.4
Lots of swim triathletes to pass, they once again had a huge time advantage over us. Luckily there was lots of overtaking space, so I didn't get too slowed down until a series of mud pools at about 10km. Got stuck behind 3 guys for a while, which allowed Mac to catch me. Got away and also managed to drop Mac again shortly thereafter.
Finished strong, but not as strong as Alex, who opened a sizeable lead at the end. Ryno was still in transition as I arrived.
Bike stats: Tm 51:41, Dst 20.13, Av 23.3, Mx 40.4
Multisport race (Sasol X-tri) 22:26 [5] 5.0 km (4:29 / km)
shoes: Salomon 3D S-Lab Red/Yel #3
Hit the trail run with Ryno in the far distance. I knew that I wouldn't catch him, but also saw one other canoe triathlete. My brand new shoes hit the first mud patch after about 500m, and we were knee deep in muddy water by 1.5km. Oh well.
Nice route, but quite fast. I had a surprisingly good run, legs felt good after the cycle. Ryno disappeared into the distance whilst the other athlete (Carel) stayed about 1 min ahead for the entire loop.
Finished 4th in the end, about 4.5 mins behind Alex and 2 behind Ryno. Carel 3rd and Mac 5th. Jane also won the Ladies section. Well done to everyone.
Results
Not as fit as last year in terms of speed. I need to be at least 1-2 mins faster on the water and 3 mins faster on the bike. Run went well, probably better than any from last seasons races. Still room for improvement there as well though.
Nice route, but quite fast. I had a surprisingly good run, legs felt good after the cycle. Ryno disappeared into the distance whilst the other athlete (Carel) stayed about 1 min ahead for the entire loop.
Finished 4th in the end, about 4.5 mins behind Alex and 2 behind Ryno. Carel 3rd and Mac 5th. Jane also won the Ladies section. Well done to everyone.
Results
Not as fit as last year in terms of speed. I need to be at least 1-2 mins faster on the water and 3 mins faster on the bike. Run went well, probably better than any from last seasons races. Still room for improvement there as well though.
12 PM
Paddling (Vaal / Taaibos) 2:45:00 [2] 21.5 km (7:40 / km)
shoes: K1 (CS Maxi)
After the x-tri, the team headed out for an easy paddle on the Vaal river. 5km upstream to the Taaibos river, then up that one to just short of the 2nd bridge. Got there in about 1h30, then turned round. Much faster on the way down.
Saturday Jan 14, 2012 #
8 AM
Trail Running (Suikerbosrand) 3:40:00 [2] 21.7 km (10:08 / km)
shoes: Salomon Crossmax Red #1
Team training for Patagonia out at Suikerbosrand. Full backpacks out on the standard eastern loop. Did it in reverse this time though, so leaving the 4 hills to last. Went out at a steady pace and in the end it was as much hiking as trail running. Trail is once again overgrown in most places. Stopped quite a few times for some filming / photos.
12 PM
Mountain Biking (Suikerbosrand) 3:17:26 [3] 64.5 km (19.6 kph)
shoes: Specialized Epic Expert 2010
Out with the team again on bikes. Loop of the tar road, with added distances to and from the Protea resort. Then the extra small loop at the end. Quite hot, somewhat windy.
Av 19.6 Mx 63.5
Av 19.6 Mx 63.5
Friday Jan 13, 2012 #
Note
(rest day)
Big weekend coming up.
Thursday Jan 12, 2012 #
7 AM
Mountain Biking 1:06:43 [3] 23.08 km (20.8 kph)
shoes: Specialized Epic Expert 2010
Short loop out via Kyalami to Beaulieu and back via Main.
Av 20.7 Mx 68.1
Av 20.7 Mx 68.1
5 PM
Trail Running 35:00 [3] 6.5 km (5:23 / km)
shoes: Salomon Crossmax Red #1
Ran with Mac in Emmarentia Gardens after a rain storm. Stuck mostly to the paved paths.
Paddling (Dabs TT) 54:48 [4] 10.0 km (5:29 / km)
shoes: K2 (Renegade)
With Ryno in the Renegade. Poor start, which left us about 30m back behind Mac and Jane on the next group. Couldn't close the gap, then Mac accelerated again on 5th lap. I burnt out after 7th, so limped in just under 1 minute behind them. Poor time, but then I haven't been doing enough paddling.
Quite busy on the water, with the first two laps hellishly choppy and some questionable steering from other boats. Given that, we had fairly clean lines for the remaining 8 laps, with only 6 K1s and 1 K2 lapping us.
Quite busy on the water, with the first two laps hellishly choppy and some questionable steering from other boats. Given that, we had fairly clean lines for the remaining 8 laps, with only 6 K1s and 1 K2 lapping us.
Wednesday Jan 11, 2012 #
7 AM
Mountain Biking 1:13:30 [4] 29.05 km (23.7 kph)
shoes: Specialized Epic Expert 2010
Pushed it a bit on this ride. Out to Midrand, then back with a look in at the new Summit Cycles shop.
Av 23.7 Mx 64.6
Av 23.7 Mx 64.6
5 PM
Paddling 1:24:00 [3] 14.8 km (5:41 / km)
In a K2 with Alec on Rietvlei, with Ryno hanging onto our tail wave in a K1. 4 laps of the outer buoys. Seat had padding which gave me wunnumbum. Had to stop and stretch at the end of every lap.
8 PM
Road Running 39:28 [3] 8.0 km (4:56 / km)
shoes: Salomon Crossmax Red #1
With Ryno around the streets and walkways of Midstream Estate. Good O' map here.
Tuesday Jan 10, 2012 #
Note
Missed time trial tonight. Need to set an alarm.
Sunday Jan 8, 2012 #
11 AM
Orienteering race (Big 5 O-Week) 18:11 [5] *** 2.5 km (7:16 / km) +90m 6:10 / km
spiked:22/27c shoes: Salomon 3D S-Lab Red/Yel #2
Day 5 of the Big 5. A WRE sprint in the Lowveld Botanical Gardens in Nelspruit. Lowest altitude of the week, so pretty muggy and hot. At least a lot of the paths were in the shade.
Seeding was reverse, based on WRE points, so I was off 5th last. Not surprisingly, I didn't catch anyone.
Started poorly. Very slow into #1, hesitating. Then got used to the map, but didn't push hard enough on the paths to 2,3,4,5. Wrong route to 6, should have taken the board walks. Slightly overran #9, then misread the O for a building near 10 and almost overran as well. From here I had a better run. Taivainen and Haines got sight of me at #18. I made a wrong route choice to 19 and was caught just before the control. Lundanes came past shortly after them at #23. No chance of hanging on.
So overall a fair sprint for me, but this just isn't my distance. 2nd South African behind Jeremy (30 secs) and about 4.5 mins behind Lundanes. Ouch.
Seeding was reverse, based on WRE points, so I was off 5th last. Not surprisingly, I didn't catch anyone.
Started poorly. Very slow into #1, hesitating. Then got used to the map, but didn't push hard enough on the paths to 2,3,4,5. Wrong route to 6, should have taken the board walks. Slightly overran #9, then misread the O for a building near 10 and almost overran as well. From here I had a better run. Taivainen and Haines got sight of me at #18. I made a wrong route choice to 19 and was caught just before the control. Lundanes came past shortly after them at #23. No chance of hanging on.
So overall a fair sprint for me, but this just isn't my distance. 2nd South African behind Jeremy (30 secs) and about 4.5 mins behind Lundanes. Ouch.
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| From Orienteering Maps |
Orienteering warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Salomon 3D S-Lab Red/Yel #2
Didn't require much warming up in this heat.
Saturday Jan 7, 2012 #
10 AM
Orienteering race (Big 5 O-Week) 1:29:14 [5] *** 11.5 km (7:46 / km) +310m 6:50 / km
spiked:19/27c shoes: Inov-8 Oroc 280 #2
Day 4 of the Big 5, at Klipkraal near Sabie, 1:15'000.
Had a middle start. Slightly overcast, so the summer heat wasn't as bad as it could have been.
Off to a good start, hitting the first few okay. Slow into #3 as I struggled to read the map detail. Found a good crossing point to #4 and hit it pretty well. Then the tough slog to 5, 6 and 7. Pushed this hard, but still felt very good.
Got it right by going around the right to #8. Then hesitant into #9 due to low visibility, but not much time lost. The long leg was the most interesting leg of the day. I decided to go straight, but I don't know yet whether the left option was faster.
Hit #12 spot on, a nice one given the low visibility on approach. On 13, I got pulled by a ditch not on the map and ended up 40m too low. Took the wrong route choice into #14, going left of the green instead of right. 15 went well, but I was slightly off bearing into 16. Also wrong route into #17, when I circled round the right instead of going straighter / left.
18 was in the wrong spot, but I didn't notice till afterwards. At 19, did a full lap of the boulder before finding the control. Finally started catching people at #20, first Frey, then Garry. Got away from them going straight and hard to #21. Got pulled by another control just before #22, which I also struggled to read.
Big mistake of the day was #23, where I didn't realise the O on the map was a fence post. Went right past it before circling back. 1 min lost. Snuck out just as Frey arrived. Pushed hard from here, hitting the rest spot on.
Overall a good run. Finished about 14 mins behind Taivainen and only 30 secs behind Lundanes, who was on a training jog before the WRE on Day 5.
Started my GPS tracker late.
Had a middle start. Slightly overcast, so the summer heat wasn't as bad as it could have been.
Off to a good start, hitting the first few okay. Slow into #3 as I struggled to read the map detail. Found a good crossing point to #4 and hit it pretty well. Then the tough slog to 5, 6 and 7. Pushed this hard, but still felt very good.
Got it right by going around the right to #8. Then hesitant into #9 due to low visibility, but not much time lost. The long leg was the most interesting leg of the day. I decided to go straight, but I don't know yet whether the left option was faster.
Hit #12 spot on, a nice one given the low visibility on approach. On 13, I got pulled by a ditch not on the map and ended up 40m too low. Took the wrong route choice into #14, going left of the green instead of right. 15 went well, but I was slightly off bearing into 16. Also wrong route into #17, when I circled round the right instead of going straighter / left.
18 was in the wrong spot, but I didn't notice till afterwards. At 19, did a full lap of the boulder before finding the control. Finally started catching people at #20, first Frey, then Garry. Got away from them going straight and hard to #21. Got pulled by another control just before #22, which I also struggled to read.
Big mistake of the day was #23, where I didn't realise the O on the map was a fence post. Went right past it before circling back. 1 min lost. Snuck out just as Frey arrived. Pushed hard from here, hitting the rest spot on.
Overall a good run. Finished about 14 mins behind Taivainen and only 30 secs behind Lundanes, who was on a training jog before the WRE on Day 5.
Started my GPS tracker late.
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| From Orienteering Maps |
Orienteering warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Inov-8 Oroc 280 #2
First time this week for a bit of a warm-up, the steep hill to the start (x3).
Friday Jan 6, 2012 #
Note
Was the planner / mapper of Day 3, a Long Distance WRE for the M/W21E. Spent Thursday afternoon putting out more controls in another thunderstorm, then a few more on the morning.
Event went off well, with some good reviews. Lundanes won the men by a good margin, catching both Taivainen and Haines.
Map in 2 parts due to a map exchange for M21E.
Event went off well, with some good reviews. Lundanes won the men by a good margin, catching both Taivainen and Haines.
Map in 2 parts due to a map exchange for M21E.
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| From Orienteering Maps |
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| From Orienteering Maps |
Thursday Jan 5, 2012 #
10 AM
Orienteering race (Big 5 O-Week) 38:38 [5] *** 5.6 km (6:54 / km) +120m 6:14 / km
spiked:12/16c shoes: Salomon 3D S-Lab Red/Yel #2
Day 2 of the Big 5. Dullstroom urban middle distance event on 1:7'500.
Had an earlier start today, still very hot conditions though. Made a route choice error coming out of #2, should have stayed on the main road. Got caught in a fence after #3, but caught Ant on the way to #4. Had a poor plan to #5. Wasn't paying attention, so had to turn back for the gap past the construction site. Then slow into the control, allowing Ant to gain some ground on me. Next problem at #7, where I didn't attack the control straight from the fence corner. Managed to get across the long leg without feeling too tired, so felt in good shape for the more technical second half.
I was spot on for #10 & 11, which was a good confidence boost. Also got sight of Michael en route to #12. Unfortunately didn't catch him and he pulled a bit away over the last 2 controls. Only other problem was to #14, where I should have stayed on the tracks.
Happy with my run and surprised that I was first South African. That shouldn't be happening on this type of terrain. Taivainen won, a good 9 minutes ahead of me, so 1.5 min/km faster.
Had an earlier start today, still very hot conditions though. Made a route choice error coming out of #2, should have stayed on the main road. Got caught in a fence after #3, but caught Ant on the way to #4. Had a poor plan to #5. Wasn't paying attention, so had to turn back for the gap past the construction site. Then slow into the control, allowing Ant to gain some ground on me. Next problem at #7, where I didn't attack the control straight from the fence corner. Managed to get across the long leg without feeling too tired, so felt in good shape for the more technical second half.
I was spot on for #10 & 11, which was a good confidence boost. Also got sight of Michael en route to #12. Unfortunately didn't catch him and he pulled a bit away over the last 2 controls. Only other problem was to #14, where I should have stayed on the tracks.
Happy with my run and surprised that I was first South African. That shouldn't be happening on this type of terrain. Taivainen won, a good 9 minutes ahead of me, so 1.5 min/km faster.
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| From Orienteering Maps |
Wednesday Jan 4, 2012 #
3 PM
Orienteering race (Big 5 O-Week) 37:28 [5] *** 6.0 km (6:15 / km) +50m 6:00 / km
spiked:18/20c shoes: Inov-8 Oroc 280 #2
Day 1 of the Big 5 O-Week on the Middeldam map in Belfast.
I had the last start, and the looming thunderstorm broke just as I touched my map. Ran the whole way in heavy rain. The lightning bolts were somewhat distracting, but on the plus side, at least I avoided the afternoon heat. We had a good covering of hailstones in the forest, particularly in the middle forest block.
Control # 1 was a bit of lucky dip. I only saw it from about 10m away, on the second pass, despite having mapped the area. Passed Garry here, who was looking elsewhere. Then a clean run, pushing the pace as much as possible, until #18 where I hit the road a bit too far right. Finished just under 7 mins off the pace of Taivainen and Lundanes.
Grass was long, so stayed out of the open as much as possible. Forest was perfectly runnable, didn't notice the blackjacks at all. Froze my b*tt off for the next few minutes after finishing until the rain stopped and I went out to help collect some of the controls.
I had the last start, and the looming thunderstorm broke just as I touched my map. Ran the whole way in heavy rain. The lightning bolts were somewhat distracting, but on the plus side, at least I avoided the afternoon heat. We had a good covering of hailstones in the forest, particularly in the middle forest block.
Control # 1 was a bit of lucky dip. I only saw it from about 10m away, on the second pass, despite having mapped the area. Passed Garry here, who was looking elsewhere. Then a clean run, pushing the pace as much as possible, until #18 where I hit the road a bit too far right. Finished just under 7 mins off the pace of Taivainen and Lundanes.
Grass was long, so stayed out of the open as much as possible. Forest was perfectly runnable, didn't notice the blackjacks at all. Froze my b*tt off for the next few minutes after finishing until the rain stopped and I went out to help collect some of the controls.
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| From Orienteering Maps |
Tuesday Jan 3, 2012 #
Note
Out early setting up controls for Day 3 of the Big 5 O-Week. Approx 3 hours. Then 1 hour setting up the training area controls.
Sunday Jan 1, 2012 #
9 AM
Mountain Biking 1:52:56 [3] 36.12 km (19.2 kph)
shoes: Specialized Epic Expert 2010
Out with Brian for a late-morning ride from the Coves. Felt much better than yesterday and Brian was still feeling a bit feisty. Obviously didn't give him enough to drink on New Years eve.
Out along the railway line, then up to the Greek Church, then back down to the Magalies river trails. Back along the railway. Av 19.2 Mx 49.3
Out along the railway line, then up to the Greek Church, then back down to the Magalies river trails. Back along the railway. Av 19.2 Mx 49.3