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Training Log Archive: nmulder

In the 31 days ending Aug 31, 2019:

	activity	#	time	miles		km		+m
	Mountain Biking	4	9:42:49	153.38	(15.8/h)	246.84	(25.4/h)	2881
	Trail Running	8	7:17:41	38.28	(11:26)	61.61	(7:06)	1117
	Orienteering	3	3:00:11	15.03	(11:59)	24.19	(7:27)	394	14 /	68c	20%
	Gym	3	3:00:00
	SUP	2	1:54:28	5.17	(22:08)	8.32	(13:45)
	Road Running	2	47:32	6.21	(7:39)	10.0	(4:45)	124
	Total	22	25:42:41	218.08		350.96		4516	14 /	68c	20%
averages - weight:81.4kg

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Wednesday Aug 28, 2019 #

5 PM

Trail Running (Graskop) 1:02:26 [3] 8.91 km (7:00 / km) +197m 6:19 / km
ahr:130 max:155 shoes: Salomon Sense Pro 5 Blue

From Graskop town, a loop of Paradise Berg, coming back x-country across the burnt stuff to the Holiday Resort.

Tuesday Aug 27, 2019 #

5 PM

Trail Running (Graskop) 52:01 [3] 8.12 km (6:24 / km) +129m 5:56 / km
ahr:133 max:152 shoes: Salomon Sense Pro 5 Blue

Ran a loop on old jeep tracks above the Waterval area, past the overnight hut.

Sunday Aug 25, 2019 #

10 AM

Orienteering race (Modderfontein Reserve) 1:13:09 [4] *** 11.69 km (6:15 / km) +212m 5:44 / km
ahr:167 max:182 24c weight:81.4kg shoes: Specialized Epic FSR Mthn 2014

Modderfontein Reserve 1:10'000 5m
Brown, 9.9km, 195m, 24c

My last O' event of the year. Fast terrain at Modderfontein, so I wasn't expecting to be too competitive, but I felt decent for the first 14 controls, then started getting tired from the lack of recent fitness. Lots of blackjacks, but would have been worse earlier in the year, some of the undergrowth was easier running than indicated. Easy nav near the start and finish but some nicer trickier stuff in the south, which was a pleasant surprise.

Made only 2 mistakes, both mine. At #8 I ran past the bare rock without knowing the exact description side, so didn't see it and backtracked a while later. Lost 2 mins. Then at #17 was short and right of the control, punching the wrong one (my #6 again) before realizing the mistake. Lost 30s. Just didn't really get into the map in this area.

Caught Piers after this and he forced me to keep the pace up to the finish. Finished 14s down on Jeremy, so pleasantly surprised being so close to the win, although 14s feels all so close after 2.5 min of mistakes. The last km was easy run in and Jeremy only 'virtually' passed me at the last control.

Brown - Splits

Saturday Aug 24, 2019 #

8 AM

Trail Running (Cradle Moon) 1:01:37 [3] 9.6 km (6:25 / km) +136m 6:00 / km
ahr:136 max:156 shoes: Salomon Sense Pro 5 Blue

Cradle Moon red trail for the first 7.5k until near the dam, then all the shortcuts back along the edge of the dam.

10 AM

SUP (Cradle Moon) 53:58 [2] 4.17 km (12:56 / km)
ahr:101 shoes: Red 9'8" Ride SUP

Lap of the white buoys (1.5km in 18 mins), then lap of the dam perimeter, cutting across behind the last red buoys.

Friday Aug 23, 2019 #

7 AM

Trail Running (Graskop) 33:06 [3] 5.86 km (5:39 / km) +63m 5:22 / km
ahr:149 max:166 shoes: Salomon Sense Pro 5 Blue

Ran in the Paradise Berg area behind Graskop, including most of the Jock Trail Parkrun in reverse.

Tuesday Aug 20, 2019 #

Mountain Biking (Cradle) 1:45:08 [3] 46.09 km (26.3 kph) +448m
ahr:123 max:150 shoes: Specialized Epic FSR Mthn 2014

From Bidon, out to Caves I-turn, then rest of Cradle loop clockwise back to Bidon.

Av 26.3
Mx 60.2

Monday Aug 19, 2019 #

Mountain Biking (Cradle) 3:15:45 [3] 80.32 km (24.6 kph) +906m
ahr:116 max:152 shoes: Specialized Epic FSR Mthn 2014

Lanseria, Caves u-turn, Lanseria.

Av 24.6
Mx 62.3

Sunday Aug 18, 2019 #

7 AM

Trail Running (Zingela Safaris) 1:57:13 [2] 11.76 km (9:58 / km) +330m 8:44 / km
ahr:109 max:150 shoes: Salomon Sense Pro 5 Blue

Easy run testing a loop for the Cyanosis Tugela race. From camp, out around the back of Hippo, then crossed the river, contour path past the big waterfall, back down to the river, Cleaver Rock and back down river track to camp.

Saturday Aug 17, 2019 #

7 AM

Trail Running (Zingela Safaris) 52:30 [2] 7.0 km (7:30 / km) +138m 6:50 / km
ahr:122 shoes: Salomon Sense Pro 5 Blue

Ran a few trails at Zingela. MacDonalds, View Point, to Waterfall, u-turn back down the river bed to camp. Brilliant Safari Orienteering map in the valley.

Friday Aug 16, 2019 #

7 AM

Trail Running (Cradle Moon) 33:24 [3] 5.36 km (6:14 / km) +124m 5:35 / km
ahr:136 max:153 shoes: Salomon Sense Pro 5 Blue

Parts of the red loop at Cradle Moon.

8 AM

SUP (Cradle Moon) 1:00:30 [3] 4.15 km (14:35 / km)
ahr:99 max:113 shoes: Red 9'8" Ride SUP

1.5 laps of the dam edge, turning at the big tree in the water.

Thursday Aug 15, 2019 #

8 AM

Mountain Biking (Cradle) 2:19:18 [4] 60.16 km (25.9 kph) +771m
ahr:130 max:164 shoes: Specialized Epic FSR Mthn 2014

Lanseria / Elandsdrift

Av 25.9
Mx 64.8

6 PM

Road Running (Randburg) 23:11 [4] 5.0 km (4:38 / km) +43m 4:27 / km
ahr:166 shoes: Asics DynaFlyte Grey/Lime

Wednesday Aug 14, 2019 #

1 PM

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

6 PM

Road Running (Saints) 24:21 [3] 5.0 km (4:52 / km) +81m 4:30 / km
ahr:160 max:176 shoes: Asics DynaFlyte Grey/Lime

Tuesday Aug 13, 2019 #

8 AM

Mountain Biking (Cradle ) 2:22:38 [4] 60.27 km (25.4 kph) +756m
ahr:124 max:158 shoes: Specialized Epic FSR Mthn 2014

Lanseria / Elandsdrift.

Av 25.3
Mx 67.9

Sunday Aug 11, 2019 #

11 AM

Orienteering race (False Bay NR) 32:08 [5] *** 5.1 km (6:18 / km) +40m 6:04 / km
ahr:170 max:178 20c shoes: Inov-8 X-Talon 212 Blue

Western Cape O' Champs Middle
False Bay Nature Reserve 1:10'000 5m

Heart rate was a bit more normal today.

First part of the course was flat, fast and easy across some short vygie areas. Only got interesting from #11 and then not to the same level as yesterday.

Generally good run. I was a bit hesitant to #14 and then went left past the urban area to #15... didn't do the path (was that a mistake?). Had good flow again from 15 to the finish.

Only 5 mins behind Tim today, so much better performance. Finally felt like I've got rid of the last bits of flu, now just to start building fitness again.

Saturday Aug 10, 2019 #

8 AM

Trail Running (Cape Town) 25:24 [3] 5.0 km (5:05 / km)
ahr:167 max:176 shoes: Salomon Sense Pro 5 Blue

Nice Parkrun in the Greenbelt with a semi-double-lapper before Cape Champs.

101/80

11 AM

Orienteering race (False Bay NR) 1:14:54 [5] *** 7.4 km (10:07 / km) +142m 9:14 / km
ahr:178 max:188 spiked:14/24c shoes: Inov-8 X-Talon 212 Blue

Western Cape O' Champs Long
False Bay Nature Reserve 1:10'000 5m

New map on the very old Pelican Park area from the 80's. So haven't run here since I was a M12. Lots of vegetated sand dunes and a bit of the edge of the water works. Not as technical as the west coast maps and also more bushy.

Started off okay but HR started taking strain after about 8 controls and had to try and moderate the pace afterwards. Still a worryingly high HR for the run.

Had a good race otherwise, easy to start using a few tracks (I didn't try to cut corners unlike some others). Got into the map after #1 already. First good RC was 8-9 but I went straight and regretted it. Split times aren't so decisive though, but I really struggled to get through the green patches. Another green patch problem just before 11. Made an error 12-13, leaving the path way too early. Thereafter I started using all available paths and running around wherever logical. Had to backtrack a bit and retry 16-17 to get through some green. I could probably have run straight on 17-18. Felt like there were too many legs where I didn't quite spike the controls.

Got beaten by Tim by about 15 mins! I reckon about 6-8 mins of that due to fitness, the rest speed.

Wednesday Aug 7, 2019 #

1 PM

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

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