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Training Log Archive: nmulder

In the 29 days ending Feb 29, 2016:

activity	#	time	miles		km		+m
Adventure Racing	1	27:32:00	138.57		223.0		951
Mountain Biking	6	13:42:20	177.99	(13.0/h)	286.45	(20.9/h)
Gym	5	5:00:00
Road Running	7	4:27:32	30.7	(8:43)	49.4	(5:25)	183
Trail Running	4	2:04:33	13.17	(9:27)	21.2	(5:53)
Paddling	1	50:00	4.35	(11:30)	7.0	(7:09)
Orienteering	2	49:06	4.1	(11:58)	6.6	(7:26)
Track / Speed Work	1	20:47	2.61	(7:58)	4.2	(4:57)
Total	26	54:46:18	371.49		597.85		1134
[1-5]	26	47:47:18

27:32

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Friday Feb 26, 2016 #

8 AM

Adventure Racing race (Trekking) 3:28:00 [4] 26.0 km (8:00 / km) +951m 6:46 / km
shoes: Salomon Sense Mantra 3 grey/or

Double Moon AR - Team Cyanosis pair with Nathan

Race started at the main gate of Giants Castle. First leg was all track, following the management jeep track up to the Injasuthi Rangers hut and then down the small trail into Injasuthi.

Got ill after a couple of hours, throwing up. I think it's an increasingly negative reaction to my energy drink, as it's now 5 races in a row. Have been using it for 10 years, but need to find something new that works.

Got into T1 behind Painted Hobbit and Jabberwock, but was running as low as 5th place at some points.

Adventure Racing race (MTB) 1:07:00 [4] 23.0 km (2:55 / km)
shoes: Specialized Epic FSR Mthn 2014

2nd leg was a quick cycle down the Injisuthi valley to a section of river on the Little Tugela. Jabberwock had mechanicals in transition, then cramps early on the ride, so we moved up to 2nd.

Adventure Racing race (Paddling) 1:48:00 [4] 11.0 km (9:49 / km)

A lowish Little Tugela river, but it was just high enough to scrape the boat over most rapids. 5cm more would have been great, but it wasn't bad at this level. Had a good, consistent paddle and I started recovering a bit from the earlier low.

Adventure Racing race (MTB) 6:16:00 [4] 84.0 km (4:29 / km)
shoes: Specialized Epic FSR Mthn 2014

We were about 8 mins behind Painted Hobbit leaving transition. Very hot conditions in the mid-30s. Felt good to start with and we closed the gap a bit, getting sight of them at the 2nd and 3rd CPs. Stopped at WP1 for a quick cold drink before heading off. Towards evening I started getting ill again. Had stopped drinking my energy juice, but was now well below the 'comfort curve' and probably hyponatremic. Stopped 4 times to empty my stomach between CP6 and the end of the leg (about 25km). Unable to keep any food or even sips of water down.

Jabberwock caught and passed us about 4km outside transition near the Driel Dam.

Adventure Racing race (Transition) 6:42:00 [0]

Spent close to 7 hours in transition trying to recover. Core body temperature was up, so decided only way to get water and food back into the body was to sleep to bring the temperature down. Woke up a few times and was slowly able to get more juice / water / food into the system. Felt good to go again at about 3am in the morning.

Adventure Racing race (Paddling) 3:12:00 [4] 20.0 km (9:36 / km)

Kayaking leg on Driel Dam. Out and back to a CP just below Woodstock dam wall. Left in 11th place and caught 2 teams on the return leg on the water. It got light at the turning point, so was quite nice to have different scenery for both the out and back legs. Paddling went really well now that I was refreshed, with only Lightee's team faster than us.

Adventure Racing race (Transition) 17:00 [0]

Quick transition onto bikes. Passed Team Warriors in transition for 8th.

Adventure Racing race (MTB) 2:30:00 [4] 45.0 km (3:20 / km)
shoes: Specialized Epic FSR Mthn 2014

Last bike leg of the race. Nathan and I pushed well on this leg, making up time on other teams, but we also had the advantage of a good rest and daylight from the start. Caught Blood, Sweat and Beers just outside the last transition for 7th.

Adventure Racing race (Trekking) 2:12:00 [4] 14.0 km (9:26 / km)
shoes: Salomon Sense Mantra 3 grey/or

Got into the last transition to see 2 teams there (Addicted 2 Adventure and the Keyhealth pair - suprise!). Left quickly to chase them down and caught A2A going up a big hill. The Keyhealth youngsters were running away from us at top speed however, so we didn't expect to catch them.

At the top of the ridge we bumped into Team Salomon (even more of a suprise) who were still looking for the CP. We pointed them in the right direction and then they returned the favour by finding it for us. :-)

Had to work hard to drop them after that to move into 5th as we went through the Drakensberg Sun resort. Picked up the final 2 CPs and then abseiled into the finish. Surprised to find out that we also passed Keyhealth in the last section somewhere to take 4th. Painted Hobbit first, with Jabberwock and then Housewives Choice (Lightee) for 3rd quite a few hours ahead of us.

So overall, a horrible 1st day, but then a nice 2nd day after a good 5 hours or so of sleep. Was a nice feeling to keep going and finish the race. Good training and experience even though we weren't in line for a podium any longer.

Thursday Feb 25, 2016 #

4 PM

Trail Running (Dragons Peak) 36:05 [2] 5.5 km (6:34 / km)
shoes: Salomon Fellraiser yellow / bl

Easy jog around the Dragons Peak resort area with Nathan. Double Moon starts tomorrow.

Wednesday Feb 24, 2016 #

5 PM

Road Running (Craigavon) 28:13 [2] 4.1 km (6:53 / km)
shoes: Asics Gel Nimbus 2007

Craigavon loop with Stephanie.

Tuesday Feb 23, 2016 #

7 AM

Mountain Biking (Cradle) 2:50:09 [3] 60.32 km (21.3 kph)
shoes: Specialized Epic FSR Mthn 2014

Cradle loop, clockwise on the MTB track. Out via Elandsdrift and back via Lanseria.

Av 21.2
Mx 60.1

3 PM

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

5 PM

Paddling (Emmarentia) 50:00 [3] 7.0 km (7:09 / km)
shoes: K1 (CS Maxi)

7 laps of the dam at low-level.

Sunday Feb 21, 2016 #

7 AM

Mountain Biking (Heia Safari) 2:14:35 [3] 32.89 km (14.7 kph)
shoes: Specialized Epic FSR Mthn 2014

With Nathan out at Heia Safari. First the blue route, then red, with a detour into Aloe Ridge on game trails and the main entrance track.

Av 14.6
Mx 34.6

Trail Running (Heia Safari) 43:10 [3] 7.1 km (6:05 / km)
shoes: Salomon Sense Mantra 3 grey/or

With Nathan, out on the yellow route, then the perimeter tracks before coming back on the single track slalom back down the hill.

Saturday Feb 20, 2016 #

8 AM

Trail Running (Rietvlei Zoo Farm) 24:35 [3] 5.0 km (4:55 / km)
shoes: Salomon Sense Mantra 3 grey/or

Sore from this weeks Bio.

9 AM

Orienteering (Rietvlei Zoo Farm) 30:00 [1] 3.5 km (8:34 / km)
shoes: Inov-8 X-Talon 212 Orange

Club training - intervals, shadowing some of the guys.

Friday Feb 19, 2016 #

12 PM

Mountain Biking (Chartwell) 1:05:08 [3] 21.83 km (20.1 kph)
shoes: Specialized Epic FSR Mthn 2014

Short ride in the midday sun around Chartwell.

Av 20.1
Mx 62.1

Thursday Feb 18, 2016 #

3 PM

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

6 PM

Road Running (Old Parks) 23:45 [3] 5.0 km (4:45 / km) +67m 4:27 / km
shoes: Asics Gel Nimbus 2007

Tuesday Feb 16, 2016 #

3 PM

Gym 1:00:00 [3]

Sunday Feb 14, 2016 #

10 AM

Orienteering (Rietvlei Zoo Farm) 19:06 [3] 3.1 km (6:10 / km)
shoes: Inov-8 X-Talon 212 Orange

Urban race #2 at Rietvlei Zoo Farm

Late start after helping. Fluffed the first control immediately, lost about 30s as I wasn't into the map.

Thereafter better through the park area. Slight wobble to #5 as I wasn't reading ahead. 2nd half was higher grass and more technical. Hit everything okay and no mistakes. Could have run a bit straighter through the high grass to #15.

Finished 2nd, about 2.5 mins behind Brad and a nice small gap ahead of Garry and Eugene. Disappointed by the start, but thereafter fairly clean. Just more speed improvement needed.

Men - Splits

Saturday Feb 13, 2016 #

Event: Patagonian Expedition Race 2016

7 AM

Mountain Biking (Cradle) 3:15:04 [3] 81.58 km (25.1 kph)
shoes: Specialized Epic FSR Mthn 2014

Cradle loops with Nathan. Out via Elandsdrift, Lion Park, Kromdraai Gold Mine, Sterkfontein and back via Kloofzicht circle.

Av 25.0
Mx 67.2

Friday Feb 12, 2016 #

7 PM

Road Running race (Randburg Valentines 10) 49:10 [4] 10.0 km (4:55 / km)
shoes: Asics Gel Nimbus 2007

Steady pace the whole way round. Some of the kms are off between 3 and 6k marks.

Managed to keep a good tempo up the big hill at 8km. Unsuccessful chase of Glynn towards the end. One of my slowest Valentine's runs in about 2 decades.

Road Running warm up/down 8:00 [3] 1.0 km (8:00 / km)
shoes: Asics Gel Nimbus 2007

Thursday Feb 11, 2016 #

7 AM

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

6 PM

Road Running (Wanderers) 24:01 [3] 5.0 km (4:48 / km)
shoes: Asics Gel Nimbus 2007

Started late. Okay for first 2km, then sluggish again.

C • TT week 2

Wednesday Feb 10, 2016 #

6 PM

Track / Speed Work race (Wits Ed) 12:47 [5] 3.0 km (4:16 / km)
shoes: Inov-8 X-Talon 212 Blue

4:05
4:21
4:21

Started about 10s behind Carl and Michele. Made up some of the gap immediately before steadying off and passed them after about 1200. Constant from thereon.

Track / Speed Work warm up/down (Wits Ed) 8:00 [2] 1.2 km (6:40 / km)
shoes: Inov-8 X-Talon 212 Blue

Tuesday Feb 9, 2016 #

7 AM

Mountain Biking (Cradle) 2:34:56 [3] 60.37 km (23.4 kph)
shoes: Specialized Epic FSR Mthn 2014

Cradle loop, out via Refilwe and back Elandsdrift.

Av 23.3
Mx 69.3

3 PM

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

6 PM

Road Running 40:46 [3] 8.0 km (5:06 / km) +116m 4:45 / km
shoes: Asics Gel Nimbus 2007

Ugh.

Started okay, but didn't hold it past the 4km mark.

Saturday Feb 6, 2016 #

8 AM

Mountain Biking (Cradle) 1:42:28 [3] 29.46 km (17.3 kph)
shoes: Specialized Epic FSR Mthn 2014

Loop of the Cradle, clockwise with Steph, starting and finishing at Valverde.

Av 17.2
Mx 48.1

Friday Feb 5, 2016 #

7 AM

Road Running (Fourways) 54:38 [3] 9.1 km (6:00 / km)
shoes: Asics Gel Nimbus 2007

Dropped off car at service and then ran home via Fourways and Lonehill.

Wednesday Feb 3, 2016 #

6 PM

Trail Running (Kaapsehoop) 20:43 [3] 3.6 km (5:45 / km)
shoes: Salomon Sense Mantra 3 grey/or

At Kaapsehoop. Ran through the Rockery out to the watchtower. The run was curtailed when a storm rolled in.

Monday Feb 1, 2016 #

6 PM

Road Running (Fourways Gardens) 38:59 [3] 7.2 km (5:25 / km)
shoes: Asics Gel Nimbus 2007

Around the Block Route, with detour onto Frederick Rd. The running is starting to feel a bit more natural again.

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