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Training Log Archive: nmulder

In the 31 days ending May 31, 2018:

activity	#	time	miles		km		+m
Mountain Biking	3	6:52:20	106.3	(15.5/h)	171.08	(24.9/h)	774
Orienteering	5	5:03:29	27.81	(10:55)	44.75	(6:47)	826	45 /	58c	77%
Trail Running	5	3:31:54	18.19	(11:39)	29.28	(7:14)	877
Road Running	5	2:39:21	19.96	(7:59)	32.12	(4:58)	880
Gym	2	2:00:00
Paddling	1	1:01:39	5.47	(11:16)	8.8	(7:00)
Total	21	21:08:43	177.73		286.03		3357	45 /	58c	77%

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Thursday May 31, 2018 #

3 PM

Trail Running (Kanas ) 2:03:25 [2] 9.2 km (13:25 / km) +633m 9:59 / km
ahr:111 max:166 shoes: Salomon Sense Pro 3 Blue

Easy trek and run up a nearby mountain ridge. Started snowing lightly on us at one stage. Got to the main ridge and came back through the valley into town. Lots of forest and open meadows. Very alpine and remote.

Wednesday May 30, 2018 #

Note

Arrived in China, in Kanas, Xinjiang province. Up close to the Mongolian, Kazakhstan and Russian border meeting point. 4 flights and a 7.5h bus drive at max speed 40km/h. 225km from Altay town, through the Gobi desert and into the Altay mountains to the village of Kanas.

Monday May 28, 2018 #

Note

Flew to China for XTrail ARWS race. 2.5 days of traveling.

Sunday May 27, 2018 #

11 AM

Orienteering race (!Khwa ttu) 31:30 [4] 5.4 km (5:50 / km) +80m 5:26 / km
ahr:157 max:172 shoes: Inov-8 X-Talon 212 Blue

Western Cape Champs - Middle Distance

Started on top of the hill and ran down from there. Few technical controls over the first half, getting easier and longer legs towards the end. No major mistakes, just a few small banana bends near the odd control where the map may have been iffy. Maybe 60s lost in total, a bit off on 4,5,6, 11 and wrong route into 9.

Was hoping to go under 30 but missed out on that. Got first again, with Mark C second about 2:30 behind and Martin K another 7 secs.

Orienteering warm up/down (To start ) 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov-8 X-Talon 212 Blue

M21 A - Splits

Saturday May 26, 2018 #

8 AM

Trail Running (Yzerfontein ) 22:48 [4] 5.08 km (4:29 / km) +137m 3:57 / km
ahr:165 shoes: Salomon Sense Pro 3 Blue

Yzerfontein Parkrun in the Cape. Nice route up to the wind turnbines and back in a loop. Nice soft tracks and a big hill up to the turbines. Didn’t push flat out with orienteering later, so just did enough to win ahead of two youngsters. Course about 100m long.

65/49

12 PM

Orienteering race (!Khwa ttu ) 1:07:00 [5] *** 11.8 km (5:41 / km) +210m 5:13 / km
ahr:164 max:172 spiked:27/29c shoes: Inov-8 X-Talon 212 Blue

Western Cape Champs Long Distance. 1:10 map.

Fast and moderately easy area with good visibility along the west coast. There was some good planning though to keep it interesting and some sections of technical control sequences. 2 small mistakes of 3s each, going the wrong way around bushes. Otherwise a clean run, where I tried to focus on keeping the speed up. Won by just under 2 mins ahead of Mark C with Martin K a further 5 mins back. Steph won as well on W21E to give us the double couple.

M21 A - Splits

Wednesday May 23, 2018 #

7 AM

Mountain Biking (Cradle ) 2:16:44 [3] 60.58 km (26.6 kph) +774m
ahr:124 max:164 shoes: Specialized Epic FSR Mthn 2014

Cradle loop, anti-clockwise. Out via Lanseria and back Elandsdrift.

Av 26.5
Mx 70.9

1 PM

Gym (Bio ) 1:00:00 [3]

6 PM

Road Running (Saints ) 39:43 [3] 8.0 km (4:58 / km) +268m 4:15 / km
ahr:151 max:182 shoes: Asics DynaFlyte Grey/Lime

Easy run in the dark.

Tuesday May 22, 2018 #

8 AM

Mountain Biking (Witkoppen) 1:25:39 [3] 32.92 km (23.1 kph)
ahr:111 max:146 shoes: Specialized Epic FSR Mthn 2014

Out via Joburg North and back Witkoppen. Stopped by Concept Cyclery on the way back to change my front ring from 32T to a 34T. Found that I wasn’t using the top 4 rings on the cassette.

Av 23.0

1 PM

Paddling (Emmarentia ) 1:01:39 [3] 8.8 km (7:00 / km)
shoes: K1 (CS Maxi)

8 long laps. Lots of wind on the dam.

Sunday May 20, 2018 #

10 AM

Mountain Biking (Cradle) 3:09:57 [3] 77.58 km (24.5 kph)
shoes: Specialized Epic FSR Mthn 2014

A late morning long ride out to Cradle, all the way to the caves turn point. Clockwise, out via Elandsdrift and back Lanseria.

Am now riding new chain set, with 12-speed SRAM, 32 front and 10-50 back. Wondering if I shouldn’t rather be 34 front.

Av 24.5
Mx 59.1

Saturday May 19, 2018 #

8 AM

Trail Running (Vaal Dam) 21:35 [4] 5.0 km (4:19 / km) +49m 4:07 / km
ahr:179 max:192 shoes: Salomon Sense Pro 2 Blue

Went down to Vaal Marina for their newish parkrun. Small turnout of about 40 is probably going to be good by their future standard as the turnout included >50% tourists. No-one else at the front with me so I had to do a solo time trial. One mild hill at 2.5k and some tricky running in the hollow jeep tracks but a fun scenic course.

64/48

Friday May 18, 2018 #

5 PM

Road Running (Cedar) 30:02 [3] 5.32 km (5:39 / km) +155m 4:56 / km
ahr:135 max:157

Short easy run down Cedar to Cedar Lakes.

Monday May 14, 2018 #

Note

Mapping in Gaborone from Monday to Thursday.

Sunday May 13, 2018 #

9 AM

Orienteering (Hennops Valley) 1:20:00 [2] 7.0 km (11:26 / km) +204m 9:59 / km
ahr:108 shoes: Inov-8 X-Talon 212 Blue

Jwoc training at Hennops Valley in the bushy area. First a line 1.7k course followed by 3.9k ultimate-o. Good use of training type for this area as there are so many out of date and new paths.

Saturday May 12, 2018 #

8 AM

Trail Running (Waterfall Estate) 22:48 [4] 5.0 km (4:34 / km) +58m 4:19 / km
ahr:168 max:190 shoes: Salomon Sense Pro 2 Blue

Waterfall parkrun from Mall of Africa main terrace. Great start venue for a parkrun and a very well marked course with white runway lines on either side from 5km. Unfortunately about 250-300m too long though. A long loop down to the Juksei river. The hill back up from the Jukskei to the mall wasn’t as bad as it looks though. Had good speed, especially on the down with the first km in 3:50.

63/47

6 PM

Orienteering race (Eagle Canyon) 1:29:58 [4] 16.25 km (5:32 / km) +332m 5:01 / km
ahr:141 max:170 shoes: Asics DynaFlyte Grey/Lime

Metrogaine at Eagle Canyon with Alex P. Good turnout of competitors, lots of locals obviously. Had to stick to the tracks and roads, no cutting corners. Picked a decent route that got all the high points. In the end missed one 40, one 30 and lots of 20 and 10s, almost all in the north-east and east. Two 30s in the middle of the golf course were probably a bit too much effort and we could have scored higher going elsewhere.

We were a minute overtime so lost 10pts. Got them win, but only with 10pts ahead of Brad and Cameron F., so close.

Wednesday May 9, 2018 #

6 PM

Road Running (Saints) 22:31 [4] 5.0 km (4:30 / km) +103m 4:05 / km
ahr:168 shoes: Asics DynaFlyte Grey/Lime

Felt a bit iffy the last few days so no running. Happy with the time then. New fastest first and last Km’s.

Tuesday May 8, 2018 #

3 PM

Gym 1:00:00 [3]

Sunday May 6, 2018 #

10 AM

Orienteering race (Heronbridge ) 25:01 [4] 3.3 km (7:35 / km)
max:173 spiked:18/29c shoes: Salomon Sense Pro 2 Blue

Urban sprint race at Heronbridge on 1:2500.

Extremely intense sprint navigation on this course. Saw the trap to 2 in time, but then lost 20s to 3. Found it impossible to read ahead and couldn’t concentrate fully. Body also slightly flat. Big mistake to 9 when lost another 20s not seeing the break in the fence and running around. 10s to 11 by not simplifying the route enough. To 13 I started seeing stars and lost concentration, overrunning 14 and loosing over a minute. Despite pre-reading the trap to 18, I then still lost 15s falling for it. Still didn’t see gap in fence to 20 but maybe only lost 2-3s on this leg. Then slow through the final technical loop but at least no more big mistakes. Oderate pace but sluggish across the fields to the finish.

So overall a disaster by my standards. 2:10 of mistakes and more due to a complete lack of flow. Only 18/29 spike ratio. Maybe not enough focus before start and more concentration?

MEN - Splits

Saturday May 5, 2018 #

8 AM

Trail Running (Brakpan) 21:18 [4] 5.0 km (4:16 / km)
ahr:169 max:186 shoes: Salomon Sense Pro 2 Blue

Brakpan parkrun. Cold morning with some frost still on the ground and lots of dew. Just managed to keep in sight of the lead runner so that I knew where to go. Started fast, didn’t enjoy the course to start with, but settled down and enjoyed it more in the second half. Fairly flat apart from one short sharp climb. Some spongy grass and marshes in places. Good time in the end, a new altitude PB, besting VTM by about 8 secs.

62/46

Friday May 4, 2018 #

8 AM

Road Running (Fourways Gardens ) 30:04 [3] 5.8 km (5:11 / km) +86m 4:50 / km
ahr:147 max:167 shoes: Asics DynaFlyte Grey/Lime

Fourways Gardens loop.

Wednesday May 2, 2018 #

6 PM

Road Running (Saints) 37:01 [3] 8.0 km (4:38 / km) +268m 3:58 / km
ahr:165 max:174 shoes: Asics DynaFlyte Grey/Lime

Felt good on both laps. Didn’t push too hard yet was doing 4:20s comfortably.

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