Training Log Archive: nmulder

Weather had cleared, but still a heavy wind in certain places. So we changed our paddling training from Sterkfontein to Spionkop Dam (good idea judging by the wind on the drive home above the escarpment).

Paddle with Sue in her K2, a flattish-bottomed type of boat in the mid-range. Not the best seat for me, so got one-num-bum. Mac in K1 on our wave. Good paddling. Nice and calm and a beatiful morning. 1 lap of the dam. Stopped at one point to watch a herd of giraffe drinking from the dam where we paddled past.

C • Based on the scouting photos 2

With Mac and Sue in the Berg for a final team building session prior to Exp Africa. Decided to do the Mont-Aux-Sources trail run route, from Royal Natal up to the Tugela Falls top and down again. Horrible conditions are usual, rain to start with and got to the snow line about 1km past the Sentinal Car Park. Luckily it stopped raining here. Lots of snow melt runoff on the track up to the chain ladders and about 20cm deep snow on the plateau. We were breaking snow from the Sentinal cave all the way to the turnaround. Saw a herd of about 6 antelope (Oribi or Mountain Reedbuck?) on top by the chain ladder.

Weather started clearing on the descent. Did some jogging on the way down to speed things up. Got dark as we got off the jeep track into the Mahai valley. Good test of food / gear / clothing / etc. and was very good to meet Sue before the race. :)

C • Snow level? 4

Roads were extremely muddy, so we just focused on cycling up and down Middledale Pass, which has sections of tar. The inbetween dirt was a real sticky mud bath. The Uge Harrismith race went up this road in 2009 or so, so had a good time remembering all the detail. 1 hour up, 1/2 hour down.

Av 11.6, Mx 44.9

Back in the boat again. 6 short laps.

Fast time trial. 1st km was 4:05, then 3:48 on the downhill. Lost a bit on the hills for 3 and 4, with the last km about 4:10.

Legs a bit grotty after Bio earlier.

Once again, a tough course. Finished about 1 min slower than the last time I ran this race in 2011. No distance markers this time, which wasn't so inspiring. At least finished with lots of energy left although the last hill was a killer. Could have maybe done sub 45 on another day. Also a marshall or 2 missing on one or two important intersections.

Out to Westgate and back.

Av 22.3
Mx 51.5

First Pirates TT since 2009. Since then, they've added a 5km which was a bit of a surpise for me at the 2km mark when they turned off. Felt comfortable most of the way. Tried to pick it up at the end to duck under 36, but some carpark traffic did me in.

To and from home.