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Training Log Archive: nmulder

In the 31 days ending Oct 31, 2015:

activity	#	time	miles		km		+m
Adventure Racing	1	8:42:56	58.72		94.5		1689
Orienteering	4	5:30:25	20.07	(16:28)	32.3	(10:14)	1390	19 /	49c	38%
Mountain Biking	2	5:00:38	71.82	(14.3/h)	115.59	(23.1/h)
MTB - O	1	1:18:09	14.17	(10.9/h)	22.81	(17.5/h)
Trail Running	1	1:10:58	7.46	(9:31)	12.0	(5:55)
Paddling	1	32:00	3.11	(10:18)	5.0	(6:24)
Total	10	22:15:06	175.35		282.2		3079	19 /	49c	38%

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Saturday Oct 24, 2015 #

12 PM

Adventure Racing race (Trekking) 1:30:00 [4] 9.5 km (9:28 / km) +387m 7:52 / km
shoes: Salomon Crossmax Red #2

Kinetic Full Moon race from X-Tribe near Broederstroom & Hartebeespoort Dam

Very hot conditions again, peaking somewhere in the mid-30's. Race with Cyanosis (Mac, Nathan, Ryno) in an all-male team.

First leg was a trek from X-tribe, up the Toppieshoek and Oberon mountains before heading off to the Pelindaba picnic spot via the Preller House trails. Ryno got to abseil off the cliffs. Got there 2 mins ahead of Sugar Monsters (Alex, Janneke, Craig, Rob).

Adventure Racing race (Paddle) 1:30:00 [4] 11.0 km (8:11 / km)

River and dam paddle from Pelindaba picnic site to Oberon take-out. Water level was higher than I expected given the drought and the water quality in the dam has been worse. Managed to avoid all but 1 sandbank. Kept the gap at about 3-5 mins.

Adventure Racing race (Trek) 40:00 [4] 4.0 km (10:00 / km) +200m 8:00 / km
shoes: Salomon Crossmax Red #2

Short trek from Oberon back to X-tribe via the Oberon mountain saddle. Nice leg.

Adventure Racing race (MTB) 1:16:00 [4] 26.0 km (2:55 / km) +349m 2:44 / km
shoes: Specialized Epic FSR Mthn 2014

Bike leg from Broederstroom, via the Skeerpoort to a farm just beyond Remhoogte.

Adventure Racing race (Transition) 10:00 [1]

Quick transition, but had to plot some more maps here, national anthem playing in the background before the RWC Semi's between SA and NZL.

Adventure Racing race (Trek) 1:40:00 [4] 8.0 km (12:30 / km) +351m 10:15 / km
shoes: Salomon Sense Mantra 3 grey/or

The first leg where we were slower than the fastest expected time. This was an up, over and down of the Witwatersberg behind Segwati Ranch, with a bit of Kloofing towards the end. I was throwing up on top, probably not as much due to the heat this time as possibly hyponatremia?

C • Hyponatraemia 1

Adventure Racing race (Transition) 6:56 [1]

We lost the rugby.

Adventure Racing race (MTB) 1:50:00 [4] 36.0 km (3:03 / km) +402m 2:54 / km
shoes: Specialized Epic FSR Mthn 2014

Final leg of the race, a MTB from Remhoogte via a few CPs. Took a fun short-cut across the Van Gaalen's MTBO map over some farm fields. This was the 3rd O' map we'd crossed, so local knowledge definitely did play a part. Finished off by coming past Pecanwood and then around the side of Oberon. Sugar Monsters were 2nd and 1st mixed team, about 28 mins behind. Key Health 3rd.

Bike stats:
Tm 3:00:44
Dst 60.93
Av 20.2
Mx 49.3

Sunday Oct 18, 2015 #

9 AM

MTB - O race (B'sorah Farm) 1:18:09 [4] 22.81 km (17.5 kph)
shoes: Specialized Epic FSR Mthn 2014

MTB - O Series race at B'sorah Farm 1:13'500

Small turnout with not much competition for first place (Alex doing some enduro training and Brian organising). Steady start, but still struggled to get into the map until about the 6th control. We had a butterfly loop that worked well, but ended up going to an extra control (#16) just before my #9 (close together). Added about an extra 1 min to my time as a result. Otherwise some good riding, but struggled with concentration and could have pushed the pace harder. On the long leg 12-13 took the main vehicle track, probably faster. Otherwise no mistakes or hesitations, 2nd half of the course went nice and smoothly for me.

Av 18.1
Mx 39.0

Saturday Oct 17, 2015 #

6 AM

Mountain Biking (Cradle) 2:33:36 [3] 62.04 km (24.2 kph)
shoes: Specialized Epic FSR Mthn 2014

With Mac and Nathan on the Cradle loop, anti-clockwise. Lots of roadies, must be a big race coming up soon.

Much better pace than earlier in the week.

Av 24.2
Mx 70.7

Wednesday Oct 14, 2015 #

Note

3 days of mapping at Nooitgedacht from Wed to Friday.

Monday Oct 12, 2015 #

6 AM

Mountain Biking (Cradle) 2:27:02 [3] 53.55 km (21.9 kph)
shoes: Specialized Epic FSR Mthn 2014

Out and u-turn back along the Cradle road with Mac. Felt very weak.

Av 21.8
Mx 59.1

Sunday Oct 11, 2015 #

8 AM

Orienteering race (Klipriviersberg) 2:30:00 [4] 12.4 km (12:06 / km) +630m 9:39 / km
shoes: Inov-8 X-Talon 212 Orange

Mountain Marathon Champs
Klipriviersberg - 1:10'000

The heat wave continues, so I ran with a water belt again. Got an early start time as well to help.

No problems to start with, but lost about 2 mins at #6 when I didn't see the control in the ruins. Contours are wrong in this area, so spent some time looking elsewhere before returning. No other problems until #22 where I spent a minute or two searching light green for various boulders. After that a few slog controls. Saw Alex ahead on a loop, but not knowing his start time, I didn't know how I was doing, but suspected it was close. Lost more time at #26 where map was off again.

It did turn out to be rather close, with me beating Alex by only about 40s, with Brad about 10 mins down.

Another nice surprise!

Orienteering warm up/down 5:00 [3] 0.5 km (10:00 / km)
shoes: Inov-8 X-Talon 212 Orange

Open Men - Splits

Saturday Oct 10, 2015 #

6 AM

Trail Running (Emmarentia) 1:10:58 [3] 12.0 km (5:55 / km)
shoes: Salomon Sense Mantra 3 grey/or

Team jog with Mac and Nathan from Emmarentia, down to the scout hall and up the Montgomery Spruit to Alberts Farm. Back through the park.

7 AM

Paddling (Emmarentia) 32:00 [3] 5.0 km (6:24 / km)
shoes: K1 (CS Maxi)

5 laps of a low Emmarentia dam.

Monday Oct 5, 2015 #

10 AM

Orienteering race (Klipkraal) 21:58 [5] 3.0 km (7:19 / km) +100m 6:17 / km
shoes: Inov-8 Oroc 280 #4 (ZA)

South African Relay Champs
Klipkraal - Sabie 1:10'000

A slightly cooler day, only reaching 35'C!

Ran the 3rd leg for ROC behind Eugene and Michele. We were the favourites to defend last year's win with no other team have 3 x elite runners. Eugene had a good run until the last control which wasn't in the right place. This lost him 1.5 mins, but mainly allowed some of the field to recatch (no forking on the relay). Michele went out just ahead of Wits team and Hong Kong. Also a good run, but HK beating her just into the finish, so setting me off in 2nd.

I had a good accurate run. Managed to drop the HK 3rd leg runner by #4 when we had a few controls close together. Kept the pace up despite the heat and kept my eyes open so saw the controls early on a few occassions. Plan worked out well and in the end we came home 1st with a very comfortable lead.

So overall a very, very good SA Champs for me, with a 2-1-1 result. Only ever done better once in 2000 with a triple gold. Michele got her 3rd triple.

Sunday Oct 4, 2015 #

11 AM

Orienteering race (Olifantsgeraamte) 1:31:23 [4] *** 9.6 km (9:31 / km) +430m 7:47 / km
29c shoes: Inov-8 Oroc 280 #4 (ZA)

SA Long Distance Champs
Olifantsgeraamte (NW) Sabie - 1:10'000

Sunday was even hotter than Saturday, peaking out at 36'C whilst we were running. Very late starts as well. For the first time ever, I ran with a waterbottle belt. We had 5 waterpoints where I drank and refilled, but even then I though I needed more water!

Got off to another good start, with no problems. Got all the route choices right as well, running out onto the road wherever possible as there were a lot of branch cuttings in the forest. From 11-12 I went west route choice. Slightly longer, but the downhill through the forest seems to have worked with the faster split. A bit slow going to #14 after I saw another tag without a control. Got a good second wind over the last section of the course as my hydration strategy and race pacing seemed to be working well. I hadn't seen Brad (-6 min), but nor had Tim caught me (+6), so I fancied my chances of a good result.

Managed to get the surprise win (first trophy in 3 years!) after finding out that Brad was 1.5 min slower than me. Tim had a blow out in the heat and finished well down.

Orienteering warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Inov-8 Oroc 280 #4 (ZA)

M21E Long - Splits

Saturday Oct 3, 2015 #

2 PM

Orienteering race (Olifantsgeraamte) 47:04 [4] *** 5.3 km (8:53 / km) +230m 7:18 / km
spiked:19/20c shoes: Inov-8 Oroc 280 #4 (ZA)

SA Middle Distance Champs
Olifantsgeraamte (NW) Sabie - 1:10'000

Heat wave conditions, with us running at 2pm with the temperature in the shade at 34'C.

Start and finish near the Cuddle Puddle outside Sabie. Had a good start, but after less than 1km, I was cooked. Took the wrong route choice to #5 but got lucky at the end, finding Brad (-2 min) there, leading me into a control that was in tall brashings. He pulled away rapidly after that. I ended up walking all the hills, but at #13 saw Eugene (-4 min). Failed to catch him until #16 when I also saw that Brad was with him. We were all suffering in the heat, but I pushed hard to catch them by #18.

No major mistakes other than missing the better route choice to 5. This helped me into 2nd position, with Tim 6 mins ahead. Very happy with the result.

Orienteering warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: Inov-8 Oroc 280 #4 (ZA)

Very limited warm-up due to the severe heat.

M21E Middle - Splits

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