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Training Log Archive: nmulder

In the 7 days ending Apr 27, 2018:

activity	#	time	miles		km		+m
Adventure Racing	8	24:06:00	85.25		137.2		4605
Orienteering	1	1:14:23	4.91	(15:09)	7.9	(9:25)	300
Road Running	2	1:00:10	7.18	(8:23)	11.55	(5:13)	180
Gym	1	1:00:00
Total	12	27:20:33	97.34		156.65		5085
[1-5]	11	26:08:33

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Friday Apr 27, 2018 #

1 PM

Orienteering race (Nooitgedacht ) 1:14:23 [4] 7.9 km (9:25 / km) +300m 7:55 / km
ahr:158 max:171 shoes: Inov-8 Oroc 280 #4 (ZA)

Day 1 of Oringen in Kaapsehoop. Brown course.

Good clean run all around the course. Lots of climb, recorded 616m on my watch. Brad won by 10 mins, constantly pulling away the whole way round. Placed 2nd.

Brown - Splits

Wednesday Apr 25, 2018 #

6 AM

Road Running (Fourways Gardens) 30:07 [3] 5.6 km (5:23 / km) +80m 5:01 / km
ahr:136 shoes: Asics DynaFlyte Grey/Lime

Fourways Gardens loop.

1 PM

Gym (Bio) 1:00:00 [3]

6 PM

Road Running (Fairview) 30:03 [3] 5.95 km (5:03 / km) +100m 4:40 / km
ahr:142 shoes: Asics DynaFlyte Grey/Lime

Fairview Estate loop.

Sunday Apr 22, 2018 #

1 AM

Adventure Racing race (Transition) 19:00 [0]

19 mins in transition (new maps) vs 17 for Painted Wolf. Fairly cold, but EA was a lot worse.

2 AM

Adventure Racing (Trekking) 3:29:00 [3] 10.0 km (20:54 / km) +500m 16:43 / km
shoes: Salomon 3D Pro Royal #17

Left 4 mins after PW, but didn't see them on the road out. Next CP was going to be technical in light green forest. We took a track and then left it on a bearing / contour / height judgement. Came out 50m to the left of the CP, so virtually spot on. We'd heard PW to one side so went stealth mode in and out of there. As we were exiting the area we saw their headlamps behind us but found out later they hadn't got it yet. They also missed it going back after it in the other direction and we never saw them in the race again.

Rest of the trek was hilly but okay. We struggled with the last CP on a grave, spent about 20-30 mins within 200m of it. Trek finished at Hano's sawmill.

5 AM

Adventure Racing race (Transition) 14:00 [0]

Onto the last bike leg. Pushing it to be out of here before PW arrived.

Adventure Racing race (MTB) 4:44:00 [3] 34.0 km (8:21 / km) +1000m 7:17 / km
shoes: Specialized Epic FSR Mthn 2014

Tough MTB leg again with tough nav, especially to start with. Woke a few of the locals up trying to find a rideable track in the direction we needed. In the end bundu-bashed but we got extremely luck and found a very good section. From then some nice contouring tracks before a down and up hike a bike through a gorge on a footpath. Then up into the higher forests again (saw some elephant dung and footprints) before the final turn for home and a very long single track mtb downhill to the finish.

In the end won by 1h26 over Painted Wolf. No other teams finished the full course, with Rustproof 3rd.

Tough race overall with tricky bag. My measured altitude (6500m) and bike comp show much higher climb and distance than the official race info.

Bike stats
8:48:15
Dst 99.85
Av 11.3
Mx 42.6

Saturday Apr 21, 2018 #

10 AM

Adventure Racing race (Trekking) 15:00 [4] 2.2 km (6:49 / km)
shoes: Salomon 3D Pro Royal #17

Vasbyt Merrell Adventure Race in Knysna with Team Cyanosis (Mac, Michael Owen, Jackie Moore.)

Leg 1 was a quick orienteering leg, to pick up 3 of 4 CPs down each of the 4 roads from the start / finish junction at Garden Route Trail Park near Karatara. Tried to get clever and find a diagonal short-cut but no luck and lost about 90s on the leading teams. Probably came into transition 4-6th. Were given our first set of maps at this stage. We headed straight out onto the next MTB leg.

11 AM

Adventure Racing race (MTB) 1:05:00 [4] 14.0 km (4:39 / km) +750m 3:40 / km
shoes: Specialized Epic FSR Mthn 2014

MTB leg from the trail cafe to T1 at the spur on Perdekop. Recognised 1 or 2 sections from EA Knysna a few years back. We left in 2nd place and immediately passed the lead male pair, getting into T1 with a comfortable lead. No sign behind us of Painted Wolf, Neverest, Merrell or other.

Adventure Racing race (Transition) 3:00 [0]

Put on gaitors for the trekking. Expecting lots of fynbos. Should have had them on from the start to save time.

Adventure Racing race (Trekking) 3:36:00 [3] 15.0 km (14:24 / km) +1000m 10:48 / km
shoes: Salomon 3D Pro Royal #17

A loop leg from Perdekop onto Corneliskop, then down into the Windmeulrivier for a few more CPs. Lots of undergrowth and very slow going. Tough nav with some route choices to think about. Saw Painted Wolf entering CP2 area as we quietly exited (20 mins?) but must have opened the gap a bit after that again. I took a bit of strain on this leg. It was warm, but not hot, but I think I expended too much energy getting down to Knysna on the day before the race.

3 PM

Adventure Racing (Transition) 6:00 [0]

Quickish transition back onto the bikes for the toughest bike leg of the race.

Adventure Racing race (MTB) 5:09:00 [4] 44.0 km (7:01 / km) +1350m 6:05 / km
shoes: Specialized Epic FSR Mthn 2014

Monstrous bike leg. From Perdekop dropped down into the Windmeulrivier, crossing the river on the Outeniqua hiking trail. Then a long long up hill on overgrown old forest track through the fynbos to behind Saddle Peak for 2 Cps. Painted Wolf almost caught us here just before sundown (8 min) but then they made a nav error and we got away again. Fast downhillf rom here back to the Seven Passes Road for T2, via a few technical forest roads.

8 PM

Adventure Racing race (Transition) 12:00 [0]

Dropped our bikes to start a trek-paddle-trek combo.

Adventure Racing (Trekking) 2:04:00 [3] 5.0 km (24:48 / km) +5m 24:41 / km
shoes: Salomon 3D Pro Royal #17

Trek to a kloofing leg down the Wolwerivier canyon at night. Went okay, but Painted Wolf apparently pulled 20 mins out of us.

11 PM

Adventure Racing race (Transition) 18:00 [0]

18 mins getting the boats together and setting off. Way too slow. Painted Wolf took 6, but that seems a bit too fast. Left with a 26 min lead.

Adventure Racing race (Kayaking) 2:32:00 [2] 13.0 km (11:42 / km)

Kayak leg down the Wolverivier into the Swartvlei, across it and up the Karatara river. Essentially the reverse of EA Knysna. I saw it coming, but we still couldn't find the channel entrance to the eastern part of the vlei just passed Willow Point, we didn't hug the south bank hard enough. Lost about 18-20 mins here and Painted Wolf caught us, but they also couldn't find it, despite local knowledge. Portaged over some mud flats behind them in the end. They then sped away, but then missed the Karatara entrance and had to paddle back. We met them at the entrance and kept the gap to 2 mins at the Transition.

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