Training Log Archive: nmulderIn the 1 days ending Mar 6, 2011:
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Sunday Mar 6, 2011 #
9 AM
Multisport race (Vaal X-Triathlon) 1:54:33 [3] 32.0 km (3:35 / km) +644m 3:15 / km
ahr:154 max:176
Off-road canoe triathlon from NWU campus on the Vaal. Sunny and hot conditions today.
6km paddle - 33:02 (water's edge) and 33:25 (into transition). 3km upriver and back down. Quite a few more stronger canoeists than the last race, so I had to push hard to get into a good bunch. Settled down into the 2nd group (4th, 5th, 6th) and then just maganged to sit on the tail wave for the entire distance. Got into transition 4th - quite fast, getting the hang of it now.
20km mtb - 52:07 (rolling time) Surprised that my legs felt quite good during the ride. They'd been sore at the start, but held together during the bike. Caught the top 3 going out the main gate and sprinted away. Then had to catch and pass about 20 swim triathletes and 40 duathletes who had only started 20 mins behind us. Most of the early route was single track on a rocky slope, so this was quite technical. Probably about 3 mins slower as a result. The latter part of the course was a bit more flowing with fast quad tracks through long grass. Really enjoyed it.
Tm 52.07, Dst 20.5, Av 23.6, Mx 39
6km trail run - Firstly lost 30s trying to leave transition the wrong way. Legs caught up with me from yesterday on the run. Struggled to get down to 4.40 pace. Passed a few people, but not many. Nice track along the river, with a lawnmower track on the way back.
1) 4.35
2) 4.36
3) 4.39
4) 4.40
5) 4.42
6) 4.16
Was fastest on the mtb and run, with the mtbing making the difference. 5 swimmers and 9 duathletes across the line ahead of me, with only 9 people faster than me on the bike and 12 on the run.
TE 3.8, 153 Epoc, 939 kcal.
Results
Lying 2nd in the series, but can't make the final now due to clash with orienteering... (sniff)
6km paddle - 33:02 (water's edge) and 33:25 (into transition). 3km upriver and back down. Quite a few more stronger canoeists than the last race, so I had to push hard to get into a good bunch. Settled down into the 2nd group (4th, 5th, 6th) and then just maganged to sit on the tail wave for the entire distance. Got into transition 4th - quite fast, getting the hang of it now.
20km mtb - 52:07 (rolling time) Surprised that my legs felt quite good during the ride. They'd been sore at the start, but held together during the bike. Caught the top 3 going out the main gate and sprinted away. Then had to catch and pass about 20 swim triathletes and 40 duathletes who had only started 20 mins behind us. Most of the early route was single track on a rocky slope, so this was quite technical. Probably about 3 mins slower as a result. The latter part of the course was a bit more flowing with fast quad tracks through long grass. Really enjoyed it.
Tm 52.07, Dst 20.5, Av 23.6, Mx 39
6km trail run - Firstly lost 30s trying to leave transition the wrong way. Legs caught up with me from yesterday on the run. Struggled to get down to 4.40 pace. Passed a few people, but not many. Nice track along the river, with a lawnmower track on the way back.
1) 4.35
2) 4.36
3) 4.39
4) 4.40
5) 4.42
6) 4.16
Was fastest on the mtb and run, with the mtbing making the difference. 5 swimmers and 9 duathletes across the line ahead of me, with only 9 people faster than me on the bike and 12 on the run.
TE 3.8, 153 Epoc, 939 kcal.
Results
Lying 2nd in the series, but can't make the final now due to clash with orienteering... (sniff)