Training Log Archive: nmulder

Soreness only hit me in the evening.

Team Cyanosis raced the Kinetic Full Moon Adventure at the Vaal Dam with myself, Ryno, Mac and Landie Visser. We had a fairly good race and came away with the win, 45 min ahead of Red Ants.

Leg 1 - 12 km kayak - 1h26 - ahr 128
Paddle on the Vaal Dam, with 1 cp. Lots of waves from the sides, causing my boats to loose direction. Hawkstone pair were very strong and first off the water. Cyanosis and Red Ants right behind them.

Leg 2 - 3 km run - 0h23 - ahr 144
Short run leg next to the dam with 3 cps. We left first and led the whole way ahead of the Ants, only to be slower then them in the next transition.

Leg 3 - 39.88 km cycle - 1h48 - ahr 145 - avs 22.1km/hr
Bike leg in windy conditions across some farm road. Lots of fences and gates, and then a long dirt road to the cancelled abseil off a grain silo and then onwards to a game farm. We caught Red Ants after about 3km and pulled away strongly.

Leg 4 - 10km hilly trek - 1h36 - ahr 143
Trekking leg through a game farm. 6 cps. Started out on the flats around the hills where we jogged at a strong pace. Then up the hills and along the ridges. We took paths wherever possible to avoid the bush. I got sick just before the end as a result of my energy juice (I think the petopro protein in it doesn't agree with me / or with AR). Recovered quickly after a quick throw up and importantly snuck back into transition before it got fully dark. No sign of Red Ants.

Leg 5 - 42.69 km cycle - 2h14 - ahr 124 - avs 19.0
Wind had died down, but now it was dark. This leg was much flatter and better surfaced then the first, so we should have been faster. However, I was flat after being sick and I wasn't able to eat or drink anything other than a few sips of water. This meant I could drive the team and we ended up going slower than usual. No problems with the 3 cps.

Leg 6 - 5 km paddle - 0h35 - ahr 115
Short quick paddle to RAU Island. Flat and calm. No problem going in a direct line either in the dark.

Leg 7 - 5km orienteering - 0h49 - ahr 121
4 cps to collect on the island in any order using Google earth satellite map. Quite fun. We kept up a good jog the whole way. Only lost 2 mins near 1 cp loosing a path. Area would be brilliant for orienteering and quite unique, but the logistics of getting there....

Leg 8 - 4 km paddle - 0h31 - ahr 103
Short paddle to the finish. Only mild confusion as to which set of lights indicated our harbour where we were aiming.

Overall a nice easy course that we made difficult by going out quite hard. Good organisation by Kinetic once again.

Total MTB: Dst 82.57 km

GPS only got the first 1/2 of the race.

TE 3.1, Epoc 89, 4776 kcal.

Steady run around Sunninghill.

New bike. Whopee. After 16'000km (excluding Adv races, so add in another 3000k or so) my old Specialized has retired to the Swiss mountains. Got it's replacement yesterday and had the first ride this morning. Technically the same frame, but there have been some small adjustments since 2006, which a slightly less prone posture whilst riding. Better shocks. Otherwise, everything worked nicely.

Went out east past World of Golf towards Buccleuch, then back via Woodmead.

HR data a bit unreliable to start with.

TE 2.0, 24 Epoc, 435 kcal.

Ran from home to Sunninghill TT and back (1.4km each way). 6pm start.

New PB, but then this was only the 2nd run of this course. Went out at nice steady speed, but Nathan and Co. decided to push hard up the hill from 2 to 3. That was when I decided to cut distance from 8 to 4km.

Total HR data for both warmup and TT:
TE 3.5, Epoc 127, 199 kcal.