Training Log Archive: nmulderIn the 31 days ending May 31, 2015:
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Saturday May 30, 2015 #
7 AM
Mountain Biking (Cradle) 2:20:24 [3] 63.5 km (27.1 kph)
shoes: Specialized Epic FSR Mthn 2014
Ride around the Cradle loop, anti-clockwise with Mac and Nathan. Part of the way with a Cyclelab bunch. Quick stop at Something Restaurant for sustenance.
Av 27.1
Mx 71.8
Av 27.1
Mx 71.8
Thursday May 28, 2015 #
Note
Mapping - Nooitgedacht Towers 4.5 hours
Wednesday May 27, 2015 #
Note
Mapping - Nooitgedacht West 6.5 hours
7 AM
Trail Running (Kaapsehoop) 56:24 [3] 9.5 km (5:56 / km)
shoes: Salomon Sense Mantra 3 grey/or
Ran from Kaapsehoop up through the rockery to the watchtower, then down the jeep track to the Swallow fields and back via Pear Orchard and Battery Creek waterfall.
Tuesday May 26, 2015 #
Note
Mapping - Nooitgedacht East 4.5 hours
Sunday May 24, 2015 #
11 AM
Orienteering race (Westcliff) 25:18 [4] 3.9 km (6:29 / km) +90m 5:49 / km
shoes: Inov-8 X-Talon 212 Orange
Westcliff (Ridge & Hope Schools) 1:4'000
New map, very technical and reasonably hilly.
Good start, but 20-30s mistake at #4 with the control in the wrong spot. Then better again, but difficult to get into a good flow with the technical route choices and map reading. Took middle route to #10, when N route was probably faster. Also not the fastest to #11, going S of the big building. Good through to 14, but the change in control position threw me and I ran 14-17 instead of to 15. Did a 1:09 for a 25m leg. :-(
Like all the elites, didn't see the hidden path through the overprint and ended up doing a very looping route to 19 to avoid uncrossable sections (used SE road). Then took SE route to 20 but misread the gate symbols and then also didnt see a passage, so I went the long way. Better after that but ended up 5 mins down on Brad (whom I didn't even see pass me). Probably about 2-3 mins of mistakes not incl. #19.
New map, very technical and reasonably hilly.
Good start, but 20-30s mistake at #4 with the control in the wrong spot. Then better again, but difficult to get into a good flow with the technical route choices and map reading. Took middle route to #10, when N route was probably faster. Also not the fastest to #11, going S of the big building. Good through to 14, but the change in control position threw me and I ran 14-17 instead of to 15. Did a 1:09 for a 25m leg. :-(
Like all the elites, didn't see the hidden path through the overprint and ended up doing a very looping route to 19 to avoid uncrossable sections (used SE road). Then took SE route to 20 but misread the gate symbols and then also didnt see a passage, so I went the long way. Better after that but ended up 5 mins down on Brad (whom I didn't even see pass me). Probably about 2-3 mins of mistakes not incl. #19.
Friday May 22, 2015 #
Note
Spent the week travelling to and from and attending a conference in Hamburg, Germany. No time for training. :-O
Saturday May 16, 2015 #
7 AM
Mountain Biking race (Sani 2C) 3:07:52 [5] 83.0 km (26.5 kph)
shoes: Specialized Epic FSR Mthn 2014
Day 3 of Sani2C
We got promoted back up into C batch. This is the first one off in the morning as A & B start last at 10am. We were joined by quite a few guys though who had plane's to catch, etc. so a big bunch out of the start.
I took it easy to start with given the huge lead bunch and lots of dust. Started pushing things after the first hill and past the first water. Some interesting downhills where the thick dust didn't give good breaking power and I almost bought the farm a few times. Finally made a big break going into Vernon Crookes Reserve. Climbed the big hill without coming off for the first time as well. Thereafter got into a good group for the haul to the coast but managed to pull away from them on the single tracks going towards Scotburgh. One rider took a lagoon swim on the floating bridge ahead of us to move us up 1 final place. :)
Finished in 82nd position for the day, pulling our overall ranking back to 93rd. This makes it the strongest finish result since 2010 when there were much fewer top teams, so a great result for us.
Av 26.4
Mx 59.3
We got promoted back up into C batch. This is the first one off in the morning as A & B start last at 10am. We were joined by quite a few guys though who had plane's to catch, etc. so a big bunch out of the start.
I took it easy to start with given the huge lead bunch and lots of dust. Started pushing things after the first hill and past the first water. Some interesting downhills where the thick dust didn't give good breaking power and I almost bought the farm a few times. Finally made a big break going into Vernon Crookes Reserve. Climbed the big hill without coming off for the first time as well. Thereafter got into a good group for the haul to the coast but managed to pull away from them on the single tracks going towards Scotburgh. One rider took a lagoon swim on the floating bridge ahead of us to move us up 1 final place. :)
Finished in 82nd position for the day, pulling our overall ranking back to 93rd. This makes it the strongest finish result since 2010 when there were much fewer top teams, so a great result for us.
Av 26.4
Mx 59.3
Friday May 15, 2015 #
7 AM
Mountain Biking race (Sani 2C) 4:49:42 [5] 99.0 km (20.5 kph)
shoes: Specialized Epic FSR Mthn 2014
Got demoted down to D batch for the start of Day 2 of Sani2C.
Had a much better day though. Got to the Umko on the front of D bunch and went down well. Only got overtaken by 1 team (Anton and Adrienne!). Very dry conditions this year, so no mud and actually very dusty on the downs that wasn't always ideal for grip. Took it easy across the bottom of the Umko and got into a nice rhythm going up the Ixopo. We started catching lots of teams here who were suffering.
I climbed Push of a Climb well, first time I've been able to ride the whole way up. Still felt strong up top and we pushed hard again to catch a pair to drag us along the forest roads to Water 3. We returned the complement and dragged them into the finish.
Only 1 mechanical in the Ixopo when my chain dropped off the inside of the cassette and broke a spoke. We managed to plat the broken spoke into the others so that it stayed out of the way and it held! Only 2 mins lost.
Best ever time for Day 2 (9 mins faster than last year) and one of my best rides in years. Was the fasted D bunch team by 9 mins and only 2 mins slower than the fastest C riders.
Position: 92nd for Day 2, moving us up into 112th in the overall results.
Tm 4:46:42
Av 21.4
Mx 63.1
Had a much better day though. Got to the Umko on the front of D bunch and went down well. Only got overtaken by 1 team (Anton and Adrienne!). Very dry conditions this year, so no mud and actually very dusty on the downs that wasn't always ideal for grip. Took it easy across the bottom of the Umko and got into a nice rhythm going up the Ixopo. We started catching lots of teams here who were suffering.
I climbed Push of a Climb well, first time I've been able to ride the whole way up. Still felt strong up top and we pushed hard again to catch a pair to drag us along the forest roads to Water 3. We returned the complement and dragged them into the finish.
Only 1 mechanical in the Ixopo when my chain dropped off the inside of the cassette and broke a spoke. We managed to plat the broken spoke into the others so that it stayed out of the way and it held! Only 2 mins lost.
Best ever time for Day 2 (9 mins faster than last year) and one of my best rides in years. Was the fasted D bunch team by 9 mins and only 2 mins slower than the fastest C riders.
Position: 92nd for Day 2, moving us up into 112th in the overall results.
Tm 4:46:42
Av 21.4
Mx 63.1
Thursday May 14, 2015 #
7 AM
Mountain Biking race (Sani 2C) 3:39:24 [5] 81.42 km (22.3 kph)
shoes: Specialized Epic FSR Mthn 2014
Day 1 of Sani2C. New start venue Glencairn farm at the foot of Sani Pass Road. Change to the first part of the route doesn't seem to have too much of a time effect. Maybe slightly longer in distance, but also faster dirt road until you join the old course.
Me and Mac were seeded in C batch again, exactly where we wanted to be. We stayed with the front pack until Twin Oaks where it shattered. Paced ourselves nicely to start with and started making our way though the field. I had a mechanical at Wappos at about the 70k mark. Side wall slice going through a newly felled area thick in dust. It popped on a dirt road just after this. We tubed it and got going again (about 4 min). Mac also then had a sidewall slice on the dirt road towards the final farm. We improved our tubing time to about 3 mins. After that though my tube started leaking air and we had 3 more stops to reinflate with our remaining bomb. Ended up running about 200m in total up a few hills so that we could bomb it on the top and get more distance under our belt before it flatted again. Luckily all of this was at the end. Estimated time loss of about 10-12 mins.
New front tyre overnight.
Position 157th.
Bike stats:
Tm 3:32:11
Av 23.0
Mx 63.0
Me and Mac were seeded in C batch again, exactly where we wanted to be. We stayed with the front pack until Twin Oaks where it shattered. Paced ourselves nicely to start with and started making our way though the field. I had a mechanical at Wappos at about the 70k mark. Side wall slice going through a newly felled area thick in dust. It popped on a dirt road just after this. We tubed it and got going again (about 4 min). Mac also then had a sidewall slice on the dirt road towards the final farm. We improved our tubing time to about 3 mins. After that though my tube started leaking air and we had 3 more stops to reinflate with our remaining bomb. Ended up running about 200m in total up a few hills so that we could bomb it on the top and get more distance under our belt before it flatted again. Luckily all of this was at the end. Estimated time loss of about 10-12 mins.
New front tyre overnight.
Position 157th.
Bike stats:
Tm 3:32:11
Av 23.0
Mx 63.0
Wednesday May 13, 2015 #
12 PM
Mountain Biking (Sani Pass) 1:51:01 [3] 17.57 km (9.5 kph) +900m
shoes: Specialized Epic FSR Mthn 2014
Down in Sani area for Sani2C, so we decided to climb Sani Pass the day before the race.
Went from SA to Lesotho border posts, popping in for lunch at the Sani Pass at the top. Rode up in about 1h20 and came back down in a leisurely 20-25 mins. Road is in very good condition at the moment.
Av 9.5 (slowest average ever?)
Mx 43.2
Went from SA to Lesotho border posts, popping in for lunch at the Sani Pass at the top. Rode up in about 1h20 and came back down in a leisurely 20-25 mins. Road is in very good condition at the moment.
Av 9.5 (slowest average ever?)
Mx 43.2
Sunday May 10, 2015 #
10 AM
Orienteering race (The Campus) 19:50 [4] 2.6 km (7:38 / km)
shoes: Inov-8 X-Talon 212 Orange
Sprint Event at The Campus - 1:2'500
Good planning and some interesting route choices. Started last after helping out, but never found the intensity / speed / drive that I needed. 10s mistake from 12-13 going around wrong side of building. Another mistake 18-19 by taking southern route around the grandstand rather than north across the field (20s).
Finished 4th behind Mike, Garry, Eugene. G&E were about 30-40s ahead. Should have been with them.
Good planning and some interesting route choices. Started last after helping out, but never found the intensity / speed / drive that I needed. 10s mistake from 12-13 going around wrong side of building. Another mistake 18-19 by taking southern route around the grandstand rather than north across the field (20s).
Finished 4th behind Mike, Garry, Eugene. G&E were about 30-40s ahead. Should have been with them.
Orienteering warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov-8 X-Talon 212 Orange
Saturday May 9, 2015 #
9 AM
Paddling race (Klip River) 1:15:18 [4] 13.0 km (5:48 / km)
shoes: K1 (CS Maxi)
Klip River 'Cake' Race organised by VLC from Scout Hall to Caravan Park.
My first river race in 6+ years? Also my first time on the Klip in about the same period. The winter river level is much higher than it used to be with some bubbly sections now underwater.
Started off well in C bunch, 5th over Henley weir and 3rd into the water on the other side. Broken Weir is much changed over the years: no more tree, a more angled and steeper line and a good stopper at the bottom. Broken Bridge is now non-existant. Little Klip is much, much milder with no notable waves. The Sportsground Canal is almost hidden under a willow tree but the rapid is unchanged, only at a slightly more full level. Side chute is also easier, S-bend is underwater, but Double Drop is blocked on the right half, putting a lot of water over the remaining section and making it very fun. Caravan continues to get easier and easier as the gradient flattens out.
Finished 5th in my start bunch (all K1s). Officially a K2 'novice' race. No swims so great fun and a good reminder why I bother paddling circles around Emmies.
My first river race in 6+ years? Also my first time on the Klip in about the same period. The winter river level is much higher than it used to be with some bubbly sections now underwater.
Started off well in C bunch, 5th over Henley weir and 3rd into the water on the other side. Broken Weir is much changed over the years: no more tree, a more angled and steeper line and a good stopper at the bottom. Broken Bridge is now non-existant. Little Klip is much, much milder with no notable waves. The Sportsground Canal is almost hidden under a willow tree but the rapid is unchanged, only at a slightly more full level. Side chute is also easier, S-bend is underwater, but Double Drop is blocked on the right half, putting a lot of water over the remaining section and making it very fun. Caravan continues to get easier and easier as the gradient flattens out.
Finished 5th in my start bunch (all K1s). Officially a K2 'novice' race. No swims so great fun and a good reminder why I bother paddling circles around Emmies.
Thursday May 7, 2015 #
4 PM
Trail Running (Emmarentia) 30:45 [3] 5.5 km (5:35 / km)
shoes: Salomon Sense Mantra 3 grey/or
Loop around Jan Van Riebeeck Park before paddling.
6 PM
Paddling (Emmarentia) 57:57 [5] 10.0 km (5:48 / km)
shoes: K1 (CS Maxi)
Sat on waves for almost all of the TT. Big group of 5-7 boats, with Anna doing most of the work.
Paddling warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: K1 (CS Maxi)
Sunday May 3, 2015 #
11 AM
Orienteering race (Western Cape Champs) 1:25:43 [5] 9.1 km (9:25 / km)
shoes: Inov-8 Oroc 280 #3 (CH)
Haweqas - 1:10'000. Long Distance Champs
Legs still not good, which was disappointing. Had a moderate start with no real problems and worked my my slowly up to 2nd place by #8. Got lucky here when I ran into the control when I wasn't expecting it yet - something was probably wrong in the area.
Still decent from thereon but the legs weren't giving me enough support. :-)
Control at #16 still wrong, 2 years later its still unchanged. Then into a section for 17-18 that we've never been into before. Okay for 17, but was too high for 18. Ended up bundu-bashing, then circled round the back but got very badly caught in green with a dodgy map / AP. Didn't handle this leg well, should have gone more for safety and aimed off. Lost about 7 mins in total.
19 was also big problems. A big patch of green is still missing off the map and they put a control right beside it. Passed close to control the first time, then climbed and circled back to bump into Tim / Brian / Eugene. Found it for them as soon as we arrived back in the area (6 mins lost). Brian just behind me but Tim drifting higher as I had done.
Brian and I were out quickest, hoping to drop Tim. Good to 20. Brian a bit left to 21 whilst I was a bit straighter, allowing me to get away. Got recaught by all 3 exiting 22. Took the main track route choice to 23, which may have been fractionally quicker as Brian recaught Tim with that option. I'd dropped 15s due to speed on the track, but re-caught them at 24 when they missed to the right.
Nice to be running in a bunch over the last section, but disappointing that it was me with the earliest starting time in the bunch!
Ended up way down in 6th place behind Tim, Brian, Michael, Eugene and Mark Collins. Total time wastage of 13 mins, so not happy at all.
Legs still not good, which was disappointing. Had a moderate start with no real problems and worked my my slowly up to 2nd place by #8. Got lucky here when I ran into the control when I wasn't expecting it yet - something was probably wrong in the area.
Still decent from thereon but the legs weren't giving me enough support. :-)
Control at #16 still wrong, 2 years later its still unchanged. Then into a section for 17-18 that we've never been into before. Okay for 17, but was too high for 18. Ended up bundu-bashing, then circled round the back but got very badly caught in green with a dodgy map / AP. Didn't handle this leg well, should have gone more for safety and aimed off. Lost about 7 mins in total.
19 was also big problems. A big patch of green is still missing off the map and they put a control right beside it. Passed close to control the first time, then climbed and circled back to bump into Tim / Brian / Eugene. Found it for them as soon as we arrived back in the area (6 mins lost). Brian just behind me but Tim drifting higher as I had done.
Brian and I were out quickest, hoping to drop Tim. Good to 20. Brian a bit left to 21 whilst I was a bit straighter, allowing me to get away. Got recaught by all 3 exiting 22. Took the main track route choice to 23, which may have been fractionally quicker as Brian recaught Tim with that option. I'd dropped 15s due to speed on the track, but re-caught them at 24 when they missed to the right.
Nice to be running in a bunch over the last section, but disappointing that it was me with the earliest starting time in the bunch!
Ended up way down in 6th place behind Tim, Brian, Michael, Eugene and Mark Collins. Total time wastage of 13 mins, so not happy at all.
Orienteering warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov-8 Oroc 280 #3 (CH)
Saturday May 2, 2015 #
12 PM
Orienteering race (Western Cape Champs) 45:02 4.6 km (9:47 / km)
shoes: Inov-8 Oroc 280 #3 (CH)
Haweqas - 1:10'000
Western Cape Middle Champs at Haweqas again.
Had a moderate start, although legs weren't feeling good - very heavy and tired on the hills. Had bad direction and decision making to #4 and #5 that must have cost 30-60s. Then also stopped short at #5 for another 30s. Ditto at #6.
Got to #7 but couldn't find it. Did a complete circuit around the area before Tim arrived about 3-4 mins later. Then we did another circuit and retook an attack point. Found the tag for the control that hadn't been put out and called Tim in. Poor map in the area didn't help. Was comfortably in 2nd place until this point.
After this I took it easy and saved myself for the Long event. Iffy controls at #9, #11, #12.
Course nullified by the organisers.
Western Cape Middle Champs at Haweqas again.
Had a moderate start, although legs weren't feeling good - very heavy and tired on the hills. Had bad direction and decision making to #4 and #5 that must have cost 30-60s. Then also stopped short at #5 for another 30s. Ditto at #6.
Got to #7 but couldn't find it. Did a complete circuit around the area before Tim arrived about 3-4 mins later. Then we did another circuit and retook an attack point. Found the tag for the control that hadn't been put out and called Tim in. Poor map in the area didn't help. Was comfortably in 2nd place until this point.
After this I took it easy and saved myself for the Long event. Iffy controls at #9, #11, #12.
Course nullified by the organisers.
Orienteering warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Inov-8 Oroc 280 #3 (CH)
Friday May 1, 2015 #
3 PM
Orienteering race (SA Sprint Champs) 15:34 [5] 2.8 km (5:34 / km)
shoes: Inov-8 X-Talon 212 Orange
University of the Western Cape 1:4'000
Fast and flat university campus. Quite detailed in places. Generally a decent run, maybe loosing 3 secs at #1 and 2s at #8. Biggest mistake was probably about 5s exiting # 10 in the wrong direction before turning round for the better route choice. Last section was faster and easier, but I did't seem to loose too much time here. Held 5th place most of the way through the course and finished only 8s down on 3rd behind Mike, Tim, Garry, Roark. Tim never caught me, which was good.
Reasonably happy with the run although I would have preferred to be 9s faster! Legs felt good.
Fast and flat university campus. Quite detailed in places. Generally a decent run, maybe loosing 3 secs at #1 and 2s at #8. Biggest mistake was probably about 5s exiting # 10 in the wrong direction before turning round for the better route choice. Last section was faster and easier, but I did't seem to loose too much time here. Held 5th place most of the way through the course and finished only 8s down on 3rd behind Mike, Tim, Garry, Roark. Tim never caught me, which was good.
Reasonably happy with the run although I would have preferred to be 9s faster! Legs felt good.
Orienteering warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: Inov-8 X-Talon 212 Orange