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Training Log Archive: nmulder

In the 7 days ending Oct 9, 2011:

activity # timemileskm+m
  Trail Running3 5:28:52 30.57(10:46) 49.19(6:41) 1225
  Mountain Biking3 3:16:25 36.98(11.3/h) 59.52(18.2/h)
  Paddling2 2:21:05 15.04(9:23) 24.2(5:50)
  Road Running3 1:52:31 12.98(8:40) 20.89(5:23)
  Orienteering1 1:02:17 5.59(11:08) 9.0(6:55) 32437c
  Total12 14:01:10 101.16(8:19) 162.8(5:10) 154937c
averages - weight:76kg

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Sunday Oct 9, 2011 #

10 AM

Orienteering race (Saint Stithians) 1:02:17 [5] *** 9.0 km (6:55 / km) +324m 5:52 / km
37c shoes: Salomon 3D S-Lab Red/Yel #2

1:7'500 map, with 2nd master maps after bout 6km.

Started late, so it was quite warm. Good first few controls. Small mistake by following a small track to #4 instead of getting out in the open. Then a hesitation to #9, followed by a mis-copy of the master maps at #11. Lucky it was visible, so only a detour from the wrong culvert. Then the big one, ran to the wrong grandstand at #18. Then had to detour around a cricket match to get to the right one.

No more blank maps left at the 2nd masters, so had to copy over my first map. Looked awful and I struggled to read the circles and numbers on the 2nd loop. Had to stop at a few spots and check description feature and number to confirm whether I was going to the right control. So lots of hesitation time lost, particularly amongst the buildings. Otherwise smoother on the 2nd loop.

Started 3 mins behind Garry. Caught sight of him after a few controls and got within 1 minute at #10. Then my mistakes put the gap back to 3 mins by the 2nd master maps. Didn't see him again till towards the end, where the gap was at 2 mins. All together, estimate that I lost about 4 minutes+.

Jeremy 2nd and Garry 3rd, both just over 1 min behind.

Saturday Oct 8, 2011 #

7 AM

Trail Running (Groenkloof NR) 1:46:57 [3] 16.3 km (6:34 / km)
shoes: Salomon Crossmax Red #1

With Ryno, Nathan and Dreyer with a light-weight backpack. Did the full hiking loop of Groenkloof. Used endomondo to measure the distance at 16.3, but I think it's short.

Area is mostly burnt and very visible. Superb time to map it. (@Apope.. *nudge, nudge* *wink, wink* *hint, hint*).
9 AM

Mountain Biking (Groenkloof NR) 1:42:35 [3] 27.1 km (15.9 kph)
shoes: Specialized Epic Expert 2010

With Nathan. Loop of Fountains to start (skipped the railway trail), then onto the standard route at Groenkloof. Nice to get some technical riding in at a moderate pace. Skills are improving.

Endomondo measured 24.6 vs 27.1 km on the cateye. I believe the cateye. GPS accuracy probably problematic, especially on the twisty single tracks where it probably cut a few corners.

Av 15.9, Mx 36.8

Friday Oct 7, 2011 #

7 AM

Road Running 59:30 [3] 10.09 km (5:54 / km)
shoes: Asics Gel Nimbus 2007

Dropped off the car in Midrand for a service and ran back. 4kg backpack.
5 PM

Mountain Biking 34:57 [3] 10.82 km (18.6 kph)
shoes: Specialized Epic Expert 2010

Ride back to Midrand to collect the car.

Av 18.6, Mx 51.1

Thursday Oct 6, 2011 #

7 AM

Trail Running (Suikerbosrand) 2:59:35 [3] 23.39 km (7:41 / km) +1225m 6:05 / km
ahr:145 weight:76kg shoes: Salomon Crossmax Red #1

Out to Suikerbosrand for some training with the backpack (4.5kg, so mid-weight). Went out on the eastern loop. Very nice and scenic as usual. Trail is in better condition than normal, except for a section that's almost non existant from the Hartebees hut turnoff to the Duiker hut. From there it's superb, looks like they've recently re-hacked the trail through the kraal forests. Felt very confortable the whole way, summiting the 4th hill going east in 51 mins and then the lone tree hill at 2h01. So decided to extend the usual loop and run all the way down to the Springbok hut junction.

TE 2.9, Epoc 69, 556 kcal.
6 PM

Paddling warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: K1 (CS Maxi)

Paddling (Dabs TT) 1:00:05 [4] 10.0 km (6:01 / km)
shoes: K1 (CS Maxi)

Very small turnout. Sat on a wave for 9.5 laps. Have a long way to go to get back into good paddling shape.

Wednesday Oct 5, 2011 #


Had a good look at my list of various course PBs. There are some that seriously need to go within the next few months. Some are easy because I haven't run them properly. Others will require a bit of work.

1) Dabs TT in a K1 : 56:50 (set in my old slow assegaai!)
2) Sunninghill 8km TT: 34:14
3) 3000m Track: ###### (censored)
4) Road 10km : 40:51 (just got to find a flattish course)
8 AM

Mountain Biking 58:53 [3] 21.6 km (22.0 kph)
shoes: Specialized Epic Expert 2010

Easy ride. This is turning into a recovery week.

Av 22.0, Mx 55.1
7 PM

Trail Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Salomon 3D S-Lab Red/Yel #2

Trail Running race (Randpark GC) 32:20 [5] 8.0 km (4:03 / km)
shoes: Salomon 3D S-Lab Red/Yel #2

Biggish turnout. Fast start up front, so I paced myself and started reeling people in from about 1km. Felt good for the first half, then a bit tired going through halfway up the long pull. Got a second wind turning the corner at 6km that lasted till 500m to go.

Think I finished just outside to top 10. Thrilled with the time, which is almost 2 mins faster than my previous two runs here. Wasn't expecting this after last weeks training load. The Randpark course is fairly accurate with distance, but even if it's fractionally short it is an all-time PB for me over 8km. Previous best was 33:22 at Randburg TT in 2000.

Tuesday Oct 4, 2011 #

6 PM

Road Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Asics Gel Nimbus 2007

Road Running (RAC TT) 20:47 [5] 5.0 km (4:09 / km)
shoes: Asics Gel Nimbus 2007

First time I've run this in over a year. Had a good one, despite tired sore legs form MTB.

Started fast and held in there. The hill went well. Breathing fine, so just leg speed stopping me from going faster.


Just 12 secs off my PB.

Monday Oct 3, 2011 #

8 AM

Road Running 22:14 [3] 4.3 km (5:10 / km)
shoes: Asics Gel Nimbus 2007

Short leg stretcher through Sunninghill, they're a bit tired after the weekend.
4 PM

Paddling 1:11:00 [3] 13.2 km (5:23 / km)
shoes: K2 (Renegade)

11 long laps of Emmies with Nathan. Hand started freezing again due to a cold wind across the water. Took a while to thaw out in the shower afterwards.

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