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Training Log Archive: nmulder

In the 7 days ending Mar 15, 2015:

activity	#	time	miles		km		+m
Adventure Racing	1	25:37:00	123.03		198.0
Trail Running	3	1:39:54	10.38	(9:38)	16.7	(5:59)
Mountain Biking	1	1:06:47	14.12	(12.7/h)	22.73	(20.4/h)
Paddling	1	31:00	3.11	(9:59)	5.0	(6:12)
Road Running	1	8:00	1.24	(6:26)	2.0	(4:00)
Total	6	29:02:41	151.88		244.43

25:37

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Friday Mar 13, 2015 #

8 AM

Adventure Racing race (Trekking) 2:17:00 [4] 14.0 km (9:47 / km)
shoes: Salomon 3D Pro Black/Red #16

Double Moon Adventure Race with Team Cyanosis (Mac, Nathan, Hilary)

Started at Mont-Aux-Sources Hotel with a 14k loop over the nearby mountains to The Cavern. In the leadpack with Jabberwock (Cobus, Brian, Susie, Craig M) and Olympus (Alex, Tim), but took a route choice on tracks from CP2-3 that dropped us back 3 mins. Caught Olympus again at Cannibal Cave, but still 2 mins behind Jabberwock in transition. Despite predictions of miserable weather, it was actually a very hot day.

Adventure Racing race (Transition) 3:00 [1]

Adventure Racing race (MTB) 48:00 [4] 12.0 km (4:00 / km)
shoes: Specialized Epic FSR Mthn 2014

Quick transition on the side of the road onto a bike leg that was 100% mtb trails. Struggled to settle down and get into a flow. No change to the time gaps. Maybe lost 1 min on a wrong route choice between 2 tracks.

Adventure Racing race (Transition) 12:00 [2]

Transition also included a double flying-fox through the pine trees at All Out Adventures.

Adventure Racing race (Trekking) 52:00 [4] 6.0 km (8:40 / km)
shoes: Salomon Crossmax Red #2

A run down the valley on a mix of trails and farmland to the river put-in. Closed the gap to Jabberwock, whilst Team Accucheck (Retief, Rob, Piers, Janneke) also ran us down so that there were 3 teams in the next transition.

Adventure Racing race (Transition) 3:00 [2]

Super quick transition to get onto the water first.

Adventure Racing race (Paddling) 2:03:00 [3] 17.0 km (7:14 / km)

A hard fast paddle down the Tugela River and into the upper section of Woodstock Dam. Nice rapids on the river, but we had a quick flip in one rapid towards the end. Lost less than 30s. Managed to open a gap of about 6 mins on Jabberwock. Good paddling from the team.

Adventure Racing race (Transition) 13:00 [1]

Reasonably fast transition. Could be a bit better.

Adventure Racing race (MTB) 2:35:00 [4] 50.0 km (3:06 / km)
shoes: Specialized Epic FSR Mthn 2014

Interesting cycle leg. First along the service track of the Canal running beside Woodstock Dam, then over the dam wall an to the Mweni Cultural Village. I've now done 4 races that have used this as a transition. Opened the gap a little bit more from 9 mins to 13. Not much in it...

Adventure Racing race (Transition) 18:00 [1]

Transition included plotting maps for 2nd half of race. Left with a 22 min lead.

Adventure Racing race (Trekking) 6:29:00 [3] 30.0 km (12:58 / km)
shoes: Salomon 3D Pro Black/Red #16

The big hike leg of the race and lots of route choice and interesting navigation.

To the first CP, we chose the western saddle over the ridge. Although the route was good, it was probably a bit too long compared to the eastern saddle and we ended up loosing 10-15 mins against Jabberwock. It got dark just before the saddle and we had a short rain storm. Saw their lights coming in from the other direction as we approached the CP.

The the 2nd and final CP, we went east and climbed onto the CP ridge early, worrying about getting cliffed out. It was easy up and there didn't seem to be any cliffs in the dark, so it also ended up being longer and we lost the lead, getting to the CP about 5 mins behind Jabberwock. From here to the transition we had yet another route choice option. We dropped off the ridge early whilst Jabberwock followed the ridge, meeting us in the village at the bottom just before Woodstock Dam. We had a short 100m swim across the dam to the transition, getting in 1 min ahead of them.

Adventure Racing race (Transition) 8:00 [1]

Got out 5 min ahead...

Adventure Racing (Paddling) 2:34:00 [3] 17.0 km (9:04 / km)

Out and back paddle down Woodstock Dam in the dark. Found the CP in the cove fairly easily. Another good paddling leg for the team. Gap at 13 mins after the paddle.

Adventure Racing race (Transition) 17:00 [1]

Results show that we got out of transition in 7 mins... which is probably a bit too fast. So I think 17 mins, and 22 mins ahead of Jabberwock.

Adventure Racing race (MTB) 6:45:00 [3] 52.0 km (7:47 / km)
shoes: Specialized Epic FSR Mthn 2014

The final leg of the race. We started with a 22 min lead or so.

First got our bikes back across the dam using some boats. This was rather quick, then we rattled off the first 2 cps with no problem. Lots of mud following another canal track and me and my bike started suffering. Struggled to find the 3rd CP, loosing 10-15 mins looking for where a siphon re-emerged across a valley. Jabberwock got sight of us here and closed the gaps to a couple of minutes, shortly passing us on the canal when I had to declog my bike again. They found another gear that we didn't have a were pretty quickly out of sight.

The last section of the ride felt like a real slog and we knew the gap wasn't coming down or even staying steady. Some tough riding sections on MTB trails that were just lawnmower trails and then a final swing up to the Cavern again for some scenery.

Crossed the line about 9am on the 2nd day in 2nd place, 25 mins behind Jabberwock. They had a great race and really fought well, coming back multiple times to get the win.

MTB Stats for Race
Tm 8.54.08
Dst 120.21
Av 13.5
Mx 55.2

Thursday Mar 12, 2015 #

4 PM

Trail Running 20:00 [2] 3.0 km (6:40 / km)
shoes: Salomon 3D S-Lab Red #4

Short jog with the team to loosen up on the hill above Mont-Aux-Sources hotel.

Wednesday Mar 11, 2015 #

3 PM

Mountain Biking 1:06:47 [3] 22.73 km (20.4 kph)
shoes: Specialized Epic FSR Mthn 2014

Short ride around Chartwell.

Av 20.4
Mx 60.1

Tuesday Mar 10, 2015 #

10 AM

Trail Running warm up/down 19:19 [2] 3.7 km (5:13 / km)
shoes: Salomon Sense Mantra 3 grey/or

Warm up to and from Douglas Road and the De Vos Farm.

Road Running hills (Douglas Rd) 8:00 [5] 2.0 km (4:00 / km)
shoes: Salomon Sense Mantra 3 grey/or

4 x 2 min hill sprints up Douglas Road with Michele

Trail Running (De Vos Farm) 30:34 [3] 5.0 km (6:07 / km)
shoes: Salomon Sense Mantra 3 grey/or

Did the 5km De Vos Farm trail run in Glen Austin with Michele.

6 PM

Paddling (Emmarentia) 31:00 [3] 5.0 km (6:12 / km)
shoes: K1 (CS Maxi)

5 short laps

Monday Mar 9, 2015 #

6 PM

Trail Running (Kloofendal) 30:01 [3] 5.0 km (6:00 / km)
shoes: Salomon 3D S-Lab Red #4

Ran a loop around Kloofendal NR after the Final of the Schools O' League.

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