Training Log Archive: nmulder

Have come down with a fever and throat infection.

Cradle Route with Mac. Went clockwise for a change due to the strong winds from the NW. Good decision as we didn't have too many strong headwind legs. Took the single track along the highway down to Muldersdrift.

Av 22.6 Mx 75.4

C • Drift 3

Lunchtime ride out Chartwell and Lion Park. Bought a farm on a jeep track near the Lion Park when I hit a very solid metal wire that wrapped around my rear wheel. Had been a nice ride til then.

Av 19.9 Mx 58.7

With Nathan out to Chartwell, Lion Park, Logwood, Muldersdrift, Ruimsig, Potgieter, Fairland, Northcliff Hill, Alberts Farm and then down the spruit to Witkoppen, including loops in Emmarentia and Delta. Also took the new single track route that now stays with the spruit and cuts out Republic Road. Haven't been able to cycle that way in about 10 years now.

Av 19.6 Mx 56.4

Event: Gauteng Short Course 6 - Pretoria Boys High School
 

Sprint race. Finished 4th behind Michael, Tim and Nico, about 3.5 mins off the pace. Michael started +3, got within sight at #9 and caught me at #13.

Couldn't believe how slow I was sprinting towards #1, but it did give me time to read the map. Only 1 route choice error, between 1-2 where I didn't cut the corner enough. Otherwise a nice complicated, compact course.

Course 1 - Splits

Out and around Chartwell and Lion Park.

Av 18.9 Mx 59.7

Intended to do the 5km, but diverted to the 8 instead when I realised I was going slower than anticipated.

Out from Pineslopes to the Cradle loop with Nathan.

Av 22.0 Mx 62.8

Training run (jog / walk) with Nathan and Mac at Suikerbosrand. They've now put gate guards on the route out onto the overnight trail.

After they turned us away, they must have been pretty bored for the rest of the day. We could have done a short loop and run around to rejoin the trail a short way down, but it gave us a good excuse to just run the 12km day hikers route. Did it in reverse from usual. Very dry, but quite cool conditions.

We then did the usual 1 lap loop of Suikerborand on the bikes. Started differently though, by taking the tar road to the Protea camp and then taking the concrete strips along the fence. A short hike-a-bike into Blesbok hut and then a steep strip road climb back to the main tar road on the ridge. Reasonably quiet once again, only seeing a few other cyclists out there. Took it at a slowish pace to ensure I still had enough vooma to get up the final hill as Mac had forgotten the tow rope... Strong tailwind up the pass thankfully.

Made up for it on the down hill on the other side. Haven't done 80km/hr+ in a few years. :)

Av 17.1 Mx 80.2

Ran this race last year, in which I just dipped up 4 hours after blowing up on the last 5km.

This year was worse. I paced myself more up the Hospitaal Pad climb and across the top of the Magaliesberg, as I know I am in significantly worse shape than last year. Stijn and Brian both passed me early on, but I kept Brian in sight for a while.

Still felt decent on the first descent off the mountain and managed to fill up with water. Day looked like it was mild, but the cool wind disguised the fact that it was 27'C. Straight from winter to summer in 1 day! My body started feeling off just before the Greek Church but I only really ran out of gas at the bottom of the hill at 5km to go (again). Walked the entire last section and was really nauseas until 500m to go when I finnaly threw up... Think the heat got to me.

Final time was about 40 mins worse than previous run. Was expecting to run better, but it didn't happen. :-(

Got my bike back, so took it for a test ride around Chartwell. Nice area for some quiet running as well. Quieter at least than Fourways.

Av 20.1, Mx 51.6

C • Chartwell... 1

Event: Gauteng Cross Country 9 - Laurentia
 

Long O' Champs

Had a fair race, going at a decent jog most of the way. Still no speed, but my endurance on the hills was good. In the end, did well under the expected 2 hour winning time, but Brian and Brad both went sub 90. Finished 4th behind Tim and just ahead of Eugene whom I caught, but wasn't able to pass.

Only 1 mistake of note, at 2nd last where I didn't see the control from a distance and climbed the hill. Eugene took the the opportunity to sneak away. Otherwise an uninspiring course, with well over 50% run on path and a lot of yellow technicality controls.

Course 1 - Splits

Short training run with Team Cyanosis.

From Emmies, following the Spruit to Alberts Farm, up Delarey to the pond and then down back to Emmies with a final loop around the park.

Kinetic Night Trail Race.

Started off at a steady pace, but slowed down between 2 - 6. Managed to pick up speed again towards the end on a marginal down hill.

I've started logging my training again. I'll catch up what I've missed which is everything from Expedition Africa in May to Num Num this weekend. In between were 2 major bouts of illness (Tick bite fever x 2 and Leptospirosis), WOC, WRC and Sani2C.

C • Looking forward to the writ... 1

Ran the Num Num Trail Challenge, which is in it's second year. It had some very good reviews last year and after running it, I agree that it's probably the toughest race km for km that I've run so far in SA. It's very hilly and very technical underfoot for all but about 2km, where you have a rocky jeep track instead. The rest of the race is spent climbing in and out of canyons, ducking through indigenous bush, under boulders and overhangs and generally racking up about 3300m of climb that my Suunto recorded (is that accurate?).

I'm still on the recovery trail from illness, so I decided to pace myself throughout the race. I started conservative and steady, not letting myself be pulled or pushed by nearby runners for the early stages. They blew and I didn't, so this was a good approach. Found myself on my own for long periods which was nice, but also mentally tough on the climbs. The course also winds all over the place and you quite often come close to where you were before (if you're keeping track of your surroundings), which can also be disheartening - I prefer proper point-to-point race formats.

There were fewer waterpoints later in the race and I didn't trust the stream water, so I took a bit of strain over the last 8km. Apparently it was drinkable, but I ended up giving away 1 position and having to fight for 11th place in the Men's. (Also took a wrong turn that cost me 4-5 minutes).

Happy with my time. I was aiming for roundabout this given that last year's course record was 4h53. New record is about 4h05. 'd like to run it again and try and take up to an hour off my own time if I am in good shape next year.