Training Log Archive: nmulder

Off-road Triathlon at Buffelspoort Dam in the Magaliesberg. Very damp conditions, drizzle during the race and lots of water standing around.

6km paddle - 2 laps. 35:39 (incl. transition). Off the water in 34:10 - Good start. I had a nice constant speed. A few swimmers as a result of the camera speed boat. A bit tricky in the upwind and crosswind stretches. 2nd off the water, about 4 mins behind Gertjie. Paddled with cycle shoes on to save transition time.

20km mountain biking - 54:32 - About 2/3rd of the swim field (the swim tri started 20 mins after us, 600m) were already off before me, so the first single track on the bike was a bit slow. Caught Alex at about 4km and he was kind enough to set a high speed pace up the hill past the ATKV. Lots of muddy dirt road and spray as we sat in a bunch of 4 riders. Not fun. Final single track into the transition done quite nicely with no problems. Alex dropped off with mechanicals.

Tm 53:48, Dst 20.23, Av 22.5, Mx 50.9

5.75km trail run - 26:53 - Felt good going out and settled into a nice quick pace well under 5 min/km. One single tough climb on the Omaramba side of the tar road, then lots of single track under water. Caught 2 people, with no-one coming past me.

1) 4.25
2) 4.41
3) 5.41 (hill)
4) 4.32
5) 3.40 (short)
6) 3.51 (short)

Finished 2nd in the Canoe triathlon in a seriously small field. Finished 9th overall against the swim triathletes as well, with a 7th fastest MTB time and 10th fastest run.

Results

TE 4.6, Epoc 229, 1448 kcal.

8 long laps of Emmies. Was in a bunch for 3 laps, pulling hard on one of them.

Easy ride to loosen up. Through Rivonia, Bryanston and Paulshof.

Av 20.3 Mx 67.1

TE 1.6, Epoc 15, 503 kcal.

Ran with Lisa from Kinetic before the AR Club meeting. Down to the spruit, up through the Riverclub section and then down the otherside to the Bryanston section. Came back via the backroads of Rivonia suburb.

TE 1.9, Epoc 22, 261 kcal.

Race started from Key West shopping centre. Last ran it 2 years ago in 74 min, so am happy with the -5m time.

Flat for the 1st km. Then the roller coaster started. Tough all the way to 10km which is the highest point, then a nice downhill to 13, with the final 2km flat again. Felt decent, but once again, no zip in the legs.

Forgot my HR belt, so no data. Missed 2 splits. Km times are variable due to the ups and downs, but some of the distance splits still felt a bit out. During the run I though the kms were a bit long. My notes from 2 years ago make the same mention, but Google Earth proved the final distance correct.

4.42
9.27
4.19
5.01 - 5 km - 23.31
4.22
4.37
4.52
4.50
4.56 - 10 km - 47:10 (23:39)
4.35
8.31
4.54
4.06 - 15 km - 69:18 (22:08)

Just short of the time I wanted, but not too bad given how I felt. Legs are heavy from the last week of training.

TE 3.4, 117 Epoc, 264 kcal.

First Bio session in about 6 weeks.

Ran the Barbecue Downs road / trail loop. Grass is getting a bit high in places.