Training Log Archive: nmulderIn the 31 days ending Dec 31, 2012:
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Monday Dec 31, 2012 #
Mountain Biking 3:10:07 [3] 59.0 km (18.6 kph)
shoes: Specialized Epic Expert 2010
Av 18.6
Mx 44.5
Saturday Dec 29, 2012 #
Mountain Biking 3:42:30 [3] 66.69 km (18.0 kph)
shoes: Specialized Epic Expert 2010
Av 17.9 Mx 51.9
Wednesday Dec 26, 2012 #
Mountain Biking 1:58:29 [3] 43.31 km (21.9 kph)
shoes: Specialized Epic Expert 2010
Av 21.9 Mx 52.6
Monday Dec 24, 2012 #
Trail Running (Hedianga) 1:19:04 [3] 10.5 km (7:32 / km)
shoes: Salomon 3D S-Lab Red/Yel #3
Wednesday Dec 19, 2012 #
Trail Running (Hedianga Night Trail Run) 37:09 [3] 5.0 km (7:26 / km)
shoes: Salomon 3D S-Lab Red/Yel #3
Sunday Dec 9, 2012 #
Orienteering (Pretoria Botanical) 30:00 [2] 3.0 km (10:00 / km)
shoes: Salomon 3D Pro Black/Lime #15
Saturday Dec 8, 2012 #
Note
Friday Dec 7, 2012 #
Orienteering intervals (University Johannesburg) 17:55 [4] 2.7 km (6:38 / km)
shoes: Inov8 Mudclaw 272 Red #1
5 sets of 4-7 controls. Went about 75% for most of them, sometimes shadowing one of the squad members. One very nice set inside the main building complex, where I fluffed the first one badly, but still managed to repass all the girls. :)
Very fun.
1) 2.57
2) 3.46
3) 3.03
4) 4.57
5) 3.10
Orienteering warm up/down 8:00 [1] 1.0 km (8:00 / km)
shoes: Inov8 Mudclaw 272 Red #1
Thursday Dec 6, 2012 #
Note
Total time of 19 hours of survey and 19 hours of drawing.
Tuesday Dec 4, 2012 #
Note
Monday Dec 3, 2012 #
Note
Sunday Dec 2, 2012 #
Adventure Racing race (Orienteering) 25:00 [5] 5.0 km (5:00 / km)
shoes: Salomon 3D S-Lab Red/Yel #3
First up a 5km orienteering race. Ran pretty much flat out for most of it, picking up 14 controls. The front bunch probably upset a bee hive along the way which kept things interesting for the chasers.
There was a good hill at about 3km where Ryno and I broke away. Opened a 5 min gap by the end where we transitioned onto bikes.
Adventure Racing race (Mountain Biking) 48:16 [5] 15.73 km (3:04 / km)
shoes: Specialized Epic Expert 2010
The paddle was on a small river dammed by a weir. Had to go up and downstream from a centre point to get 2 controls. Managed to hold the 5 min gap across here.
Then back on the bikes for the uphill back to the finish. Av 19.5, Mx 48.3
Adventure Racing race (Paddling) 12:30 [5] 1.5 km (8:20 / km)
Adventure Racing race (Trail Run) 4:04 [5] 0.3 km (13:33 / km)
shoes: Salomon 3D S-Lab Red/Yel #3
Held the 5 mins the whole way, finishing ahead of Piers and Tony in 2nd and Cobus and Eugene in 3rd.
Saturday Dec 1, 2012 #
Orienteering (Delta Xmas Event) 29:31 [3] 4.0 km (7:23 / km)
shoes: Salomon 3D S-Lab Red/Yel #3
A multi-O, featuring standard orienteering, corridor, score-O, map memory and a mental calculation task at the end. Lots of fun.
Got a nice Xmas present for a change. First time in at least 3 years at this event. :-)
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| From Orienteering Maps |
Trail Running race (Energizer 10km Night Race) 43:13 [5] 9.4 km (4:36 / km) +118m 4:20 / km
shoes: Salomon 3D S-Lab Red/Yel #3
Started on a very dodgy scaffolding bridge. I made sure I got across before the main crowd, then settled into about 20-30th place.
Terrain mostly flattish, with a few gentle pulls. Very easy underfoot with almost no rocks. They incorporated a few winding cycle tracks to keep things interesting. Managed to start reeling people in from about the 3km mark and didn't get passed by anyone after this point. Was slowly catching Jeremy and Susan, but they were just out of sight.
Had a small group of about 5 just in front of me at about 1km to go, but they took a short cut and weren't interested in coming back for the extra 300m when I yelled at them (except for 1). So, lost out on a few more potential spots as I'd been gearing up for a sprint finish. :-( Lots of chaos in the last km as we finished on the same jeep track as the 5km fun run, the 6km relay and the MTB race.
Overall happy with my run. Pity the course distance wasn't more spot on. My Petzl Nao worked superbly. Massive 1 hour queues at registration and toilets, but luckily Salomon had already picked my number up for me.
Results (which are wrong in a few ways).
Road Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Salomon 3D S-Lab Red/Yel #3