Training Log Archive: nmulderIn the 31 days ending Aug 31, 2021:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||
Tuesday Aug 31, 2021 #
Gym (Bio) 1:00:00 [3]
Sunday Aug 29, 2021 #
Orienteering race (Protea Ridge) 1:08:37 10.26 km (6:41 / km) +217m 6:03 / km
ahr:158 max:177 weight:82kg shoes: Salomon Sense Ride4 #1 Blue
Brown course - 9.3km, 210mc, 18c
Good start despite a map that was hard to read, a bit washed out in colour and something maybe wrong with symbol sizes. Made a 30s or so error to #5 by aiming right to hit the rocky ridge, when going straight like Garry M was faster. Then a route choice error to #8 where I ran up the re-entrant and went to the left too early, rather than take the path around, maybe 10-15s. Finally one more mistake 11-12 where I didn't see the main path and instead ran straight line, loosing maybe 20s, as the open yellow was rather rough open.
So a good run with maybe 1.5 - 2 min of mistakes. Garry M 2nd and Gary dK 3rd.
Friday Aug 27, 2021 #
Mountain Biking (Cradle) 2:11:44 54.08 km (24.6 kph) +569m
ahr:122 max:169 shoes: Salomon Sense Ride4 #1 Blue
Wednesday Aug 25, 2021 #
Road Running (Ferndale) 23:13 4.99 km (4:39 / km) +65m 4:22 / km
ahr:155 max:182 shoes: Asics DynaFlyte Grey/Lime
Tuesday Aug 24, 2021 #
Gym (Bio) 1:00:00 [3]
Sunday Aug 22, 2021 #
Orienteering race (Hennops Valley) 56:04 8.04 km (6:59 / km) +136m 6:26 / km
ahr:157 max:171 shoes: Salomon Sense Ride4 #1 Blue
Brown course. 6.7km, 190mc, 20c.
Only 6.7km long, so quite short. Wanted to go sub-1 hour and managed it comfortably. A few controls hard to find under bushes and spent a couple of minutes searching (#s 4 and 9), but otherwise consistent. (Even ran straight past a control at 4, even though it was only 3m off the path).
Concentration levels good, getting better during the course as I focused on pushing the pace on the 2nd half.
Missing the competition once again, so an easy win ahead of Gary dK.
Saturday Aug 21, 2021 #
Mountain Biking (Mini Munga) 6:29:43 146.55 km (22.6 kph) +1265m
ahr:130 max:171 shoes: Specialized Epic FSR Mthn 2014
Weather is warming up. Full summer kit already, just got to survive the first 20 minutes.
Some of the top guys were racing in KZN this weekend, so a much more relaxed start out of Bidon. Main loop got reversed to a clockwise direction, so flatter to start with and the hills back from Magaliesburg at the end.I had a decent ride until blowing at about 5 hours. Took more food, but not enough today for some reason. Felt very hungry out there. Strong headwinds from the turn just before halfway exacerbated the tough conditions.
Trail Running 6:29:36 [3] 146.47 km (2:40 / km) +1266m 2:33 / km
Thursday Aug 19, 2021 #
Mountain Biking (Cradle) 1:40:55 45.44 km (27.0 kph) +435m
ahr:117 max:171 shoes: Specialized Epic FSR Mthn 2014
Wednesday Aug 18, 2021 #
Road Running (Ferndale) 40:07 7.98 km (5:02 / km) +102m 4:43 / km
ahr:156 max:172 shoes: Asics DynaFlyte Grey/Lime
Tuesday Aug 17, 2021 #
Gym (Bio) 1:00:00 [3]
Tuesday Aug 10, 2021 #
Gym (Bio) 1:00:00 [3]
Sunday Aug 8, 2021 #
Mountain Biking (Broederstroom) 4:02:59 76.56 km (18.9 kph) +1244m
ahr:126 max:174 shoes: Specialized Epic FSR Mthn 2014
The ride turned out to be 'one of those days' where everything goes wrong. Pumped a front flat before we started at Sprockets. Then found a new fence below Lanseria airport that's closed off the main MTB route between the airport and the river.
Went back round the other side of the airport before dropping down to the parkrun bridge and then the side tracks to Rhenosterspruit Conservancy. Front tyre flat again, so found the hole and plugged it. More pumping (only carrying a pump because I got it out for Mini Munga the day before).
Nice riding through the conservancy, past the dam and out the Winsome Valley gate and down the tar to Broederstroom. Did a lap of the Oberon mountain (more front tyre pumping after this) and then did the African Swiss climb as a friend of Brigitte's had done it the weekend before. Extremely loose gravel on the climb. Done it now, so don't need to do it again!
From there back along the tar road and side tracks to Sprockets. Got another flat (back wheel this time!) at Refilwe and had to plug this one as well, probably a glass cut.
Still a good day riding. Also good to jog the memory on how to use plugs & pumps!
Saturday Aug 7, 2021 #
Mountain Biking (Mini Munga) 4:08:30 107.97 km (26.1 kph) +924m
ahr:134 max:176 shoes: Specialized Epic FSR Mthn 2014
Extremely fast start, setting Strava PBs all the way out to Malmani road hanging on to the lead pack. The top 4 guys didn't slow down on the Malmani uphill either and finished off the 108km ride in 3h30.
I settled into 8-10th position all the way through Magaliesburg (got there in 1h24 with an average of 29km/h) and then out to the R500 and back. Alex included a new technical track over the ridge on the way home just before 'death by corregation'. Excellent orienteering area with wattle forests and rocky ridges.
I blew on the way home though and got caught by a few big bunches that I didn't hold on to. Still a great ride.
Trail Running 4:08:38 [3] 107.88 km (2:18 / km) +907m 2:13 / km
Thursday Aug 5, 2021 #
Mountain Biking (Cradle) 2:19:53 57.61 km (24.7 kph) +810m
ahr:124 max:171 shoes: Specialized Epic FSR Mthn 2014
Wednesday Aug 4, 2021 #
Road Running (Ferndale) 24:57 5.01 km (4:59 / km) +64m 4:41 / km
ahr:149 max:178 shoes: Asics DynaFlyte Grey/Lime
Sunday Aug 1, 2021 #
Mountain Biking (Cradle) 5:52:44 132.54 km (22.5 kph) +1245m
ahr:136 max:173 shoes: Specialized Epic FSR Mthn 2014