Training Log Archive: nmulderIn the 28 days ending Feb 28, 2019:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||
Thursday Feb 28, 2019 #
Orienteering (Leirosa) 24:16 [3] 3.97 km (6:07 / km) +67m 5:38 / km
ahr:154 max:169 shoes: Inov-8 Oroc 280 #3 (CH)
18 controls on forested sand dunes with light vegetation thickets. Fun and enjoyable.
Orienteering warm up/down 6:01 [2] 0.75 km (8:01 / km)
shoes: Inov-8 Oroc 280 #3 (CH)
Wednesday Feb 27, 2019 #
Note
Tuesday Feb 26, 2019 #
Alpine Skiing (Hoch Ybrig) 4:27:00 [1] 41.4 km (6:27 / km) +6774m 3:33 / km
ahr:100 max:131 shoes: Blizzard FS Poacher
Monday Feb 25, 2019 #
XC (Freestyle) Skiing (Rothenthurm) 1:05:39 [3] 19.57 km (3:21 / km) +107m 3:16 / km
ahr:145 max:168
XC (Freestyle) Skiing warm up/down (Rothenthurm) 7:13 [3] 1.17 km (6:10 / km) +6m 6:01 / km
ahr:142 max:156
Sunday Feb 24, 2019 #
XC (Freestyle) Skiing (Rothenthurm) 1:18:10 [2] 6.14 km (12:44 / km) +41m 12:19 / km
ahr:104 max:138
Stayed with Steph around the short 7km loop.
Friday Feb 22, 2019 #
Note
Wednesday Feb 20, 2019 #
Gym (Bio) 1:00:00 [3]
Monday Feb 18, 2019 #
Adventure Racing race (Wartrail Non-Stop) 3:59:00 [3] 60.55 km (3:57 / km)
ahr:138 max:163 shoes: K2 (Renegade)
With me feeling ill the day before, we decided we'd do a leisurely cruise. Started about 2 mins before the stage start. Slight wake-up call at the usual whirlpool at #1. Then okay. Rhys F. caught us at about 7km and we were with him for about 3km until we swam on the SE bend of the 'S' bend, at the rapid with the big rock in the middle that makes the biggest whirlpool ever at higher levels. Were doing okay over the wave-train, but a swirly on the right at the end gave me nothing to brace on and we went in. Lost 5 mins.
Thereafter all easy and fun. Stopped at 1/2 way for the first sip of water and some food. Got caught by Ugene & Costa at the last poort. Water still pushing nicely over the last 1/4 but still ground up against 2 hidden banks in the dirty water just after the Kraai River.
We were comfortably doing 18km/hr in the canyon and it didn't drop muc below 17 after the poort. The race finished at the weir take-out as there was apparently a tree block at the finish.
Great fun paddle with a surprisingly great time in the end. Without the 5m swim could have got close to the record flood time. Really pleased that I decided to do the paddle after yesterday.
| CP | 2019 | 2016 | 2015 | 2012 | 2011 | 2007 | 2006 | 2005 |
| Cumecs | 250 | 150 | 140 | 100 | 700+ | 25 | 400 | 149 |
| Hot Springs | 1h55 | 2h08 | 2h05 | 2h31 | 1h44 | 3h04 | ??? | ??? |
| Aliwal North | 3h59 | 4h59 | 4h47 | 5h44 | 3h47 | n/a | 4h05 | 4h56 |
Sunday Feb 17, 2019 #
Adventure Racing race (Wartrail Non-Stop) 10:47:00 [4] 58.0 km (11:09 / km) +2200m 9:23 / km
ahr:148 max:183 (sick) shoes: Salomon Sense Pro 5 Blue
Raced with Mac and Tracey C. as Team Cyanosis.
We started at 07h10, expecting to run similar pace as 2016, a similar or slightly faster time on the bike, and thus arrive at the river about the 6.00am start.
I felt like crap already on the first uphill to the Towers. HR was sky-high and we had to slow down notably, being 5 mins off pace already by CP1. Weather was fair and not too hot, but the effects of illness and being on antibiotics took its toll. Navigated well, lost 3 mins going up the first climb, then no more mistakes for the rest, the trail becoming yet more runnable in general. Quite a few options for refilling on the course, particularly just after Snowdon, due to the recent heavy rains. We were chasing Jabberwock who started 5 mins ahead. Never saw them until a 10m time check at the stream after Snowdon. They'd just caught Tim & Petrus.
Just after CP3 was my only good section, where I felt decent for about 45 mins. Thereafter awful again, getting worse after Skiddaw. Ended up walking all the way in from Avoca. Realized I could start the bike either at this stage.
Came in about 1h behind latest plan. Whole team decided to stop and me and Tracey would do the paddle the next day after a good night's rest (Mac shoulder injury so already out of that).
| CP | War 2019 | War 2016 | War 2015 | Sky 2012 | War 2012 | War 2011 | War 2007 | War 2006 | War 2005 | Best Split |
| Microwave Tower | 1h23 | 1h18 | 1h14 | 1h10 | 1h15 | 1h14 | 1h22 | 1h16 | 1h17 | 1h10 - Sky'12 |
| Olympus Hut | 3h22 | 3h12 | 2h56 | 2h51 | 3h11 | 3h01 | 3h37 | 3h14 | 3h16 | 1h41 - Sky'12 |
| Mt Snowdon | 5h08 | 4h46 | 4h26 | 4h23 | 4h54 | 4h31 | 5h43 | 4h51 | 4h55 | 1h29 - War'11 |
| Avoca Peak | 7h18 | 6h39 | 6h14 | 6h03 | 6h46 | 6h15 | 7h33 | 6h45 | 7h00 | 1h40 - Sky'12 |
| Skiddaw | 8h42 | 8h07 | 7h27 | 7h26 | 8h16 | 7h31 | 8h55 | ? | ? | 1h13 - War'15 |
| Balloch | 10h47 | 9h43 | 8h51 | 8h47 | 9h49 | 8h55 | 10h21 | 9h42 | 9h57 | 1h21 - Sky'12 |
| Edgehill | 11h06 | 2h19 - Sky '12 | ||||||||
| Bridle Pass | 13h24 | 2h18 - Sky '12 | ||||||||
| The Turn | 14h58 | 1h34 - Sky '12 | ||||||||
| Mt Halseton | 17h25 | 2h27 - Sky'12 | ||||||||
| Wartrail | 18h59 | 1h34 - Sky'12 |
Saturday Feb 16, 2019 #
Trail Running (Aliwal North) 22:55 [5] 5.0 km (4:35 / km) +44m 4:23 / km
ahr:184 max:190 (sick) shoes: Salomon Sense Pro 5 Blue
89/70
Monday Feb 11, 2019 #
Road Running (Pietermaritzburg) 30:07 [3] 5.4 km (5:35 / km)
ahr:126 max:157 shoes: Salomon Sense Pro 5 Blue
Sunday Feb 10, 2019 #
Road Running (Broadacres) 1:01:40 [3] 11.26 km (5:29 / km) +139m 5:09 / km
ahr:113 max:152 shoes: Asics DynaFlyte Grey/Lime
Saturday Feb 9, 2019 #
Trail Running (Rustenburg ) 22:52 [5] 5.0 km (4:34 / km) +68m 4:17 / km
ahr:169 max:175 shoes: Salomon Sense Pro 4 Blue
88/69
Friday Feb 8, 2019 #
Mountain Biking (Chartwell) 59:31 [3] 21.85 km (22.0 kph) +238m
ahr:106 max:143 shoes: Specialized Epic FSR Mthn 2014
Mx 50.1
Thursday Feb 7, 2019 #
Road Running (Jukskei Park) 1:09:53 [3] 11.0 km (6:21 / km) +152m 5:57 / km
ahr:138 max:157 shoes: Asics DynaFlyte Grey/Lime
Paddling (Emmarentia) 1:01:45 [5] 10.0 km (6:11 / km)
ahr:158 max:172 shoes: K1 (CS Maxi)
Paddling warm up/down (Emmarentia ) 10:00 [2] 1.5 km (6:40 / km)
shoes: K1 (CS Maxi)
Wednesday Feb 6, 2019 #
Mountain Biking 2:02:18 [3] 40.37 km (19.8 kph) +582m
ahr:119 max:150 shoes: Specialized Epic FSR Mthn 2014
Av 19.8
Mx 62.6
Gym (Bio) 1:00:00 [3]
Road Running (Saints) 31:18 [2] 5.0 km (6:16 / km) +103m 5:41 / km
ahr:124 max:152 shoes: Asics DynaFlyte Grey/Lime
Monday Feb 4, 2019 #
Orienteering (Golden Harvest ) 15:44 [2] 2.48 km (6:21 / km) +51m 5:45 / km
ahr:136 max:151 shoes: Salomon Sense Pro 4 Blue
Race at Golden Harvest Park. Course was set at the ideal level for them. Winning time was about 12 mins with about 10+ boys going faster than my jogging / no mistakes time, even one novice from Northcliff. Some great talent out there.
Sunday Feb 3, 2019 #
Orienteering race (The Campus) 18:15 [5] 3.4 km (5:22 / km) +47m 5:01 / km
ahr:159 max:172 shoes: Salomon Sense Pro 4 Blue
1:2500
Urban event #1
Last start and managed to do 0 mistakes. Not as technical as 2018 but still good fun, especially in the basement car park. Managed to beat Garry by 15s or so, Eugene just behind him, the Dylan F and Paul. Alex controlling. Garry made 40s mistake in basement otherwise would have won.
Saturday Feb 2, 2019 #
Trail Running (Golden Harvest) 23:20 [5] 5.0 km (4:40 / km) +94m 4:16 / km
ahr:171 max:177 shoes: Salomon Sense Pro 4 Blue
87/68